Yogurt can be a delicious and nutritious addition to a ketogenic diet, offering a creamy texture and a boost of probiotics. However, not all yogurts are created equal when it comes to keto-friendliness. This article explores the benefits of incorporating yogurt into a keto diet, provides guidance on selecting the right types and brands, and offers some recipe inspiration.
Is Yogurt Allowed on the Keto Diet?
Yes, yogurt can be included in a ketogenic diet, but careful selection is crucial. The key is to choose yogurts that are low in carbohydrates and high in fat, aligning with the core principles of the keto diet.
When selecting a yogurt, look for labels that specifically mention "keto yogurt" or "keto-friendly yogurt". These yogurts are formulated to be low in carbs, high in protein, and high in fat. You should always consider these points when choosing the best Keto yogurt:
- Fewer Carbohydrates: Always go for low-carb yogurts containing about 5 grams of net carbohydrates (total carbs minus fiber) or fewer per serving.
- More Fat: Yogurts with higher fat content are better for Keto. Full-fat or whole-milk yogurt is a good choice.
- No Added Sugar: Steer clear of yogurts with added sugars or high-fructose corn syrup, as sweetness can elevate the carbohydrate content and kill the benefits of the Keto diet.
- Moderate Protein: You don’t need too much protein. Choose yogurts with moderate amounts of protein.
- Ingredients: Yogurts with fewer ingredients and no additives or artificial sweeteners are the best.
What Kinds of Yogurts Can You Eat on Keto?
Generally, you can eat low-carb, high-fat yogurt on a Keto diet. To make it easier for you, here's a list of Keto yogurts:
- Plain Greek Yogurt: Greek yogurt is strained to remove whey, resulting in a thicker texture and higher protein content. Choose full-fat or whole milk varieties with minimal carbohydrates.
- Plain Regular Yogurt: Opt for full-fat or whole milk plain yogurt with no added sugar. Ensure it has low carbohydrates, and add keto-friendly toppings if desired.
- Coconut Milk Yogurt: A dairy-free alternative made from coconut milk, ideal for those with lactose intolerance. Select unsweetened varieties.
- Almond Milk Yogurt: Another dairy-free option with even lower carbohydrate content. Unsweetened almond milk yogurt is the best choice.
- Homemade Yogurt: For those who enjoy experimenting in the kitchen, try making your own keto yogurt using keto-friendly ingredients like whole milk and probiotic cultures.
Benefits of Keto Yogurt
Incorporating keto yogurt into your diet can offer several advantages:
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- Low Carbohydrate Levels: Keto yogurt contains fewer carbohydrates, making it a perfect match for your ketogenic diet.
- High Fat Content: Keto yogurt made from full-fat or whole milk includes healthy fats necessary for ketosis (burning fat for energy instead of carbs) and energy.
- Controlling Hunger: Keto yogurt can help us feel full because it contains fats and protein.
- Containing Probiotics for Gut Health: Our gut health can be maintained and increased using Keto yogurt, as many of them contain live probiotic cultures. It’s no secret that a healthy digestive system maintains general health and helps with better nutrient absorption and immune function.
- Calcium and Nutrients: Keto yogurt is full of calcium, vitamin D, magnesium, B vitamins like B12, and riboflavin. Also, vitamin B12 found in yogurt helps maintain energy.
- Versatility and Convenience: Keto yogurt can be used in many recipes, including in smoothies, with nuts and seeds, or in cooking and baking for creaminess and flavor. Also, Keto yogurt is an easy snack at home or on the go.
- Regulating Blood Sugar: Some studies show that yogurt can help control blood sugar, increase insulin resistance, and help with diabetes. It can also be associated with lower risks of breast cancer, type 2 diabetes, and bone health.
- Supporting Ketosis: Keto yogurt contains high fat, moderate protein, and low carbohydrate, which are the things needed for ketosis.
Potential Side Effects of Keto Yogurt
Although yogurt is generally a safe food for most people, it may cause some problems for some individuals on a Keto diet. The list below shows the most common side effects of Keto yogurt.
- Digestive Issues: Keto yogurt may cause bloating, gas, or diarrhea, especially in people with lactose intolerance or sensitivity to dairy products.
- Caloric Intake: Eating too much Keto yogurt means consuming a lot of calories, which can slow down weight loss.
- Allergies: If you’re allergic to dairy products, you’d better eat Keto yogurt made from coconut or almond milk.
- Blood Sugar Spikes: Some flavored or sweetened yogurts, even if labeled as keto-friendly, can contain ingredients that increase blood sugar.
- Artificial Additives: Some Keto yogurts contain artificial sweeteners or other additives that do not agree with the rules of the ketogenic diet.
- Ketosis Disruption: If you eat Keto yogurt with high carbohydrates than normal or if you eat it too much, it can ruin ketosis and slow down the fat-burning process.
- Dental Health: Too much yogurt, especially flavored ones, can contain acids and sugars that harm dental issues.
- Personal Sensitivities: Some may be sensitive to ingredients in yogurt, like additives, stabilizers, or preservatives.
5 Keto-Friendly Yogurt Brands
Here are five yogurt brands that are generally considered keto-friendly:
- Ratio Keto-Friendly Yogurt
- Peak Triple Cream Yogurt
- Chobani Whole Milk Plain Greek Yogurt
- Two Good Plain Greek Yogurt
- Fage Total 5% Plain Greek Yogurt
Let’s learn more about each one and see their pros and cons to decide better and choose what’s best based on our individual preferences and goals.
1. Ratio Keto-Friendly Yogurt
Ratio Keto-friendly yogurt contains high levels of fat and low levels of carbohydrates, which is why it’s favored by many Keto dieters. It comes in different tastes, including vanilla, strawberry, black cherry, mango, and coconut.
Its nutritional facts include:
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- Serving Size: 150g
- Calories: 200
- Fat: 15g
- Carbohydrates: 2g
- Sugar: 1g
- Protein: 15g
Pros:
- The Ratio company has the term “keto-friendly” labeled on its products. It has kept the carbohydrate level at 3.25 g per 245g serving, which is low enough for Keto dieters, even lower than traditional yogurts.
- High in Healthy Fats: Containing cream or coconut, the Ratio yogurt pushes ketosis and gives you energy.
- High Levels of Protein: Ratio Keto-Friendly Yogurt is a good source of protein for your daily needs.
- Suitable for Ketosis: The yogurt's macronutrient profile matches the ketogenic diet, i.e., it helps burn fat.
- Variety of Flavors: Ratio Keto-Friendly Yogurt comes in different tastes, including vanilla, blueberry, coconut, strawberry, lime, etc.
Cons:
- The Ratio yogurt contains highly processed ingredients like non-fat milk, pasteurized milk, milkfat, and avocado oil. Avocado oil is an industrial oil and highly processed, but it is not so expensive and contains low levels of inflammatory PUFA. However, milkfat is a costly addition. But the biggest problem is that this product is called a vanilla dairy snack, meaning that it’s not actually yogurt.
- Limited Availability: Ratio Keto-Friendly yogurt may not be as available as traditional yogurt, and it can be challenging to find it in every neighborhood.
- Cost: Specialized keto products like Ratio yogurt can be more expensive than traditional yogurts.
- Digestive Sensitivity: High levels of fat in this keto-friendly yogurt may cause digestive issues for sensitive individuals.
Ingredients:
- Pasteurized ultra-filtered nonfat milk
- Pasteurized milk
- Milk fat
- Avocado oil
- Natural flavor
- Salt
- Sucralose
- Cultures
2. Peak Triple Cream Yogurt
Peak Triple Cream Yogurt contains high levels of healthy fat, good amounts of protein, and low levels of carbohydrates. It is mainly made from organic milk and cream, which adds to the yogurt’s taste and quality.
Here are the nutrients found in Peak tripe cream yogurt:
- Serving Size: 5.3oz (151 g)
- Calories: 280Kcal
- Total Fat: 26g (zero trans)
- Cholesterol: 95mg
- Sodium: 65mg
- Total Carbohydrate: 4g
- Dietary Fiber: 0g
- Sugars: 4g
- Added Sugars: 0g
- Protein: 9g
- Vitamin A: 180mcg
- Vitamin C: 0mg
- Calcium: 325mg
- Iron: 0mg
Pros:
- Creamy and Rich Texture: Peak triple cream yogurt is a yummy treat with being creamy and smooth texture.
- High in Healthy Fats: This yogurt contains high levels of monounsaturated and saturated fats, which are necessary for our health.
- Rich Flavor Profile: High levels of fat give the yogurt a rich and full taste.
- Probiotics: Peak Triple Cream Yogurt contains live active cultures (probiotics) that help gut health and digestion.
- Calcium and Nutrient Content: This yogurt is good for bones and teeth because it has good levels of calcium. Additionally, it contains vitamin D, vitamin B12, and riboflavin.
Cons:
- Additives: Additives in this yogurt are inadequate to change the nutrient content.
- High Calorie and Fat Content: High cream means a creamy texture, but it also means higher calories.
- Overconsumption: The yogurt’s rich taste and texture may make you eat too much, which is not good for weight loss!
- Lactose Content: Peak triple cream yogurt has live active cultures that somehow decrease lactose, but if you’re lactose intolerant, you may still feel some discomfort.
- Cost: Triple cream yogurt can be more expensive than traditional yogurt.
- Environmental Considerations: High-fat dairy products like triple cream yogurt can have a larger environmental footprint, i.e., they lead to higher emissions of greenhouse gases than lower-fat alternatives.
Ingredients:
- Organic pasteurized milk
- Organic pasteurized cream
- Milk protein concentrate
- Pectin
- Live cultures
3. Chobani Whole Milk Plain Greek Yogurt
Chobani whole milk Greek yogurt is mainly made from cultured milk, which means it is thick, creamy, and full of protein and healthy fats.
Here are the nutrients found in this Greek yogurt:
- Serving Size: ¾ Cup
- Calories: 170
- Total Fat: 15g
- Total Carbohydrates: 2g
- Total Sugars: 1g
- Protein: 16g
Pros:
- High Protein Content: Chobani whole milk plain Greek yogurt provides lots of protein, which is good news for Keto dieters and athletes.
- Rich in Healthy Fats: This yogurt is a good source of healthy fats (saturated and monounsaturated), which increase satiety and nutrient absorption.
- Creamy and Filling: This Greek yogurt has a thick and creamy texture, which makes you feel full and decreases overeating.
- Probiotics for Gut Health: The live cultures found in this Greek yogurt are good for the digestive system.
- Calcium and Nutrient Source: Greek yogurt also contains calcium, vitamin B12, phosphorus, and potassium.
- Versatility: You can use Chobani whole milk plain Greek yogurt in many recipes as a creamy base for sweet and savory dishes and snacks like smoothies, dressings, and dips.
Cons:
- Calorie and Fat Content: High levels of fat can increase the calorie content of this yogurt. So, avoid eating it too much.
- Lactose Content: This Greek yogurt has less lactose than regular yogurt, but lactose-sensitive people need to be cautious.
- Cost: Greek yogurt, especially this one made from whole milk, is more expensive than regular yogurts.
- Saturated Fat Concerns: Greek yogurt’s saturated fat content can be a source of concern for those with certain heart issues.
- Environmental Impact: Like other dairy products, producing Greek yogurt can emit large greenhouse gases, which is bad for the environment.
- Allergen Concerns: If you’re allergic or sensitive to dairy, you should choose non-dairy yogurts, like those made from almond or coconut milk.
Ingredients:
- Cultured milk
4. Two Good Plain Greek Yogurt
Two Good Greek yogurt contains two grams of total sugar in each serving, which is why it's popular among Keto dieters. It can make a rich, yummy breakfast and be a part of many Keto-friendly recipes.
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It contains various nutrients, including:
- Serving Size: 150g
- Calories: 80
- Total Fat: 2g
- Total Carbohydrates: 3g
- Total Sugars: 2g
- Protein: 12g
- Vitamin D3: less than 1%
Pros:
- Low in Sugar: While producing Two Good Plain Greek Yogurt, most of its lactose is removed.
- High Protein Content
- Creamy Texture: Although it contains low sugar levels, this yogurt is still quite creamy and satisfying.
- Probiotics for Gut Health: The live active cultures in this Greek yogurt make it helpful for digestive health.
- Nutrients: Two Good Greek Yogurt is full of calcium, vitamin B12, phosphorus, and some other nutrients.
- Versatile Ingredient: You can use Two Good Plain Greek Yogurt in many recipes and make smoothies, parfaits, dressings, and dips.
Cons:
- Artificial Sweeteners: To lower the sugar level, Two Good Greek Yogurt uses stevia leaf extract as a sweetener, which can cause sensitivities in some people.
- Lactose Content: Although its lactose content is decreased, it still contains some amount that can cause some problems for lactose-sensitive individuals.
Ingredients:
- Cultured Grade A Low-Fat Milk
- Stevia Leaf Extract (as a sweetener)
- Active Yogurt Cultures
- Water
- Tapioca Starch
- Lemon Juice Concentrate
- Gellan Gum
5. Fage Total 5% Plain Greek Yogurt
Fage Total 5% Plain Greek Yogurt has more carbohydrates than other kinds of yogurt listed here.
Making Keto Yogurt at Home
For a truly keto-friendly option, consider making your own yogurt at home. This allows you to control the ingredients and ensure a low-carb, high-fat product.
Homemade L-Reuteri Probiotic Yogurt Recipe
This recipe utilizes heavy cream and the probiotic Lactobacillus Reuteri to create a super-powered yogurt with numerous health benefits.
Ingredients:
- 4 cups heavy cream (preferably organic)
- 6 tablets L-reuteri probiotic, crushed well with a mortar and pestle
- 2 tsp honey (don't worry, this gets eaten up by the probiotic bacteria and the end product is free from sugar)
Directions:
- Heat cream in microwave or saucepan over low heat to about 100 degrees. No worries if you don't have a thermometer; your goal is just a touch higher than your own internal body temperature. So, it should feel warm to the touch, but not scalding.
- Mix in honey and stir well. Then add crushed probiotic tablets and stir very gently with a spoon, making sure they dissolve well, but preventing agitating them too much.
- Cook in yogurt maker for a minimum of 24 hours, up to 36 hours. The longer this cooks, the higher the level of probiotic as well as the thicker the product.
Incorporating Yogurt into Your Keto Diet
Here are some ideas for incorporating yogurt into your keto meal plan:
- Breakfast: Top plain yogurt with berries, nuts, and seeds.
- Snack: Enjoy a small serving of plain yogurt with a sprinkle of cinnamon or a drizzle of sugar-free syrup.
- Smoothies: Add yogurt to keto-friendly smoothies for creaminess and probiotics.
- Sauces and Dressings: Use yogurt as a base for creamy sauces and dressings.
- Desserts: Incorporate yogurt into keto-friendly desserts like parfaits or cheesecakes.
- Toppings: Hemp hearts, sliced almonds, coconut chips, berries, and sugar-free jam to store-bought yogurt.
Other Keto-Friendly Dairy Products
Besides yogurt, other dairy products can be included in a keto diet:
- Butter: With about 11 grams of fat per tablespoon and zero carbs, butter is an ideal source of fat on the keto diet
- Ghee, also known as clarified butter: Free of the milk protein casein and the milk sugar lactose, ghee is ideal for those who are extra cautious about their lactose intake or who are sensitive to it
- Heavy cream or heavy whipping cream: Made from pure milkfat, heavy cream and heavy whipping cream are high in fat and low in carbs - the keto dessert-lover’s dream! An important note: This product is very high in calories, so indulge mindfully!
- Sour cream: Perfect for use in dips, dressings or as a thickener, full-fat sour cream fits into the keto diet as it contains about 19 grams of fat and 4.6 grams of carbs per 100-gram serving
- Most cheeses: Dairy lovers ask the same questions when considering a ketogenic approach: Is cheese keto or are there carbs in cheese? Never fear, many cheese varieties are ideal keto foods due to high fat, moderate protein and low carb content. Mozzarella, Gouda, brie, Muenster cheese, Monterey Jack, mascarpone cheese, provolone, cheddar, cream cheese, Parmesan cheese and ricotta are all considered keto-friendly. You might be wondering, is cottage cheese keto? Unfortunately, it contains more carbs than the keto diet typically allows. If you do choose to enjoy it, make sure to pick the full-fat variety