The ketogenic (keto) diet, characterized by its low-carbohydrate and high-fat composition, has gained considerable traction for its potential benefits in weight loss, blood sugar management, and even in preventing certain neurodegenerative conditions. A common question among those following or considering a keto diet is whether yogurt, a widely consumed and nutritious food, can be included in their meal plan. This article provides a comprehensive guide to understanding the place of yogurt in a keto diet.
Understanding the Keto Diet
The standard ketogenic diet is a regimen adopted by many seeking to achieve their weight loss goals, limits daily carbohydrate intake to only 20 to 50 grams. On a strict ketogenic diet, about 5% to 10% of energy intake is from carbohydrates. This drastic reduction in carbohydrates puts the body into a metabolic state called ketosis. Ketosis is when the body starts breaking down stored fat into molecules called ketone bodies to use for energy when there is little or no circulating blood sugar from food.
Traditionally, the ketogenic diet was only used in clinical settings to reduce seizures in children with epilepsy. "Now there is a lot of interest in the diet's effectiveness in helping with other neurological conditions, cancer, diabetes, PCOS (polycystic ovary syndrome), obesity, high cholesterol and cardiovascular disease," says Emily Stone, M.S., RD, founder of Eat to Enjoy.
Yogurt and Carbohydrates
Yogurt is a traditional dairy food produced by the bacterial fermentation (also called culturing) of milk. The bacteria used to make yogurt, known as yogurt cultures, convert the lactose in milk into lactic acid. Whether yogurt is suitable for a keto diet largely depends on its carbohydrate content, which varies significantly based on the type of yogurt. It is important to consider the carbohydrate content and choose the right kind of yogurt and stick to appropriate portion sizes.
Types of Yogurt and Their Carb Content
- Regular (Full-Fat) Yogurt: This is made from whole milk fermented by live bacteria. Plain, unflavored varieties don’t contain added sugar, but it does have naturally occurring lactose - a type of sugar found in dairy products.
- Greek Yogurt: Full-fat Greek yogurt is often the best option for those following a keto diet as it is higher in fat and lower in carbs, compared to regular yogurt. Plain Greek yogurt and cottage cheese are nutritious, high protein foods. While they contain some carbs, you can eat them in moderation on keto. Both Greek yogurt and cottage cheese have been shown to help decrease appetite and promote feelings of fullness. Either one makes a tasty snack on its own, but you can combine them with chopped nuts, cinnamon, or other spices to make a quick keto treat.
- Skim Milk or Low-Fat Yogurt: These are made from skimmed milk and have a lower fat content. While this may seem appealing for weight loss, they typically contain more added sugar to compensate for the lack of flavor from fat. This can result in higher carb counts, especially with flavored varieties - sometimes even surpassing the 20-50 gram limit for keto. Even plain, unflavored low-fat yogurt has around 12 grams of carbs in a 6-ounce serving.
- Plant-Based Yogurts: Yogurts made from plant-based milk, such as almond or coconut milk, are becoming increasingly popular. Some plant-based yogurts may contain added sugars or thickeners, which can increase the carb count.
Examples of Carb Content in Different Yogurts (per 4 oz. serving):
- Plain, nonfat yogurt: Approximately 12 grams of carbohydrates
- Strawberry flavored 2% fat yogurt: Approximately 19 grams of carbohydrates
- Plain, full-fat Greek yogurt: Approximately 5 grams of carbohydrates
Key Considerations for Choosing Yogurt on Keto
When following a ketogenic diet, every gram of carbohydrate counts. This is why choosing the right kind of yogurt-and reading its label carefully-is crucial. Here are several factors to consider:
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- Total Carbohydrates: First, look at the total carbohydrates listed on the nutrition label. The exact amount needed to achieve ketosis can vary on the individual, though, with carb prescriptions ranging from 10 to 60 g per day.
- Fiber Content: Deduct the fiber content from the total carbohydrates to calculate the net carbs, which is what you should be more concerned about on a keto diet. Fiber is a carbohydrate that your body cannot digest, so it doesn’t raise your blood sugar or interfere with ketosis.
- Sugar Alcohols: Many yogurts use sugar alcohols as sweeteners. Erythritol as sweetener-wherefrom and whereto?
- Added Sugars: Many yogurts come with added sugars, which can quickly exceed your carb limit. Select yogurts labeled as “no added sugar” or “unsweetened.” Keep an eye out for terms like “fruit on the bottom” or “flavored,” as these usually indicate added sugars. Stick to plain yogurt to limit added sugars (aka carbohydrates).
- Protein Content: Protein is essential on a keto diet, and full-fat Greek yogurt contains the highest amount of protein, compared to other types of yogurt. High in Protein: Getting plenty of protein on the keto diet aids weight loss, suppresses appetite, speeds your metabolism, and builds lean muscle.
- Fat Content: Considering that on the standard keto diet, up to 80% of calories come from healthy fats, it’s safe to say that fat is the cornerstone of the ketogenic diet. High in Healthy Fat:
- Portion Size: Portion sizes can be misleading. A single container of yogurt could contain more than one serving, doubling or even tripling the amount of carbs you might think you’re consuming. A 6-ounce serving of full-fat Greek yogurt is probably enough for daily consumption on a keto diet. That said, you may choose to have smaller servings or skip yogurt altogether if you prefer to save your carb allowance for other foods.
Reading Labels
In a nutshell, make sure to read the label and ingredients list very carefully. Milk, one or two other ingredients at most, and live cultures are all you want in your yogurt.
Yogurt Benefits on Keto Diet
Probiotic cultures are what sets yogurt apart from milk and other dairy foods, and they’re vital for a balanced, healthy gut microbiome.
Yogurt as Part of a Balanced Keto Diet
To reap all the health benefits of the keto diet, it’s best to eat a wide variety of these foods. Yogurt has numerous health benefits. It's about total carbohydrate intake and how you choose to "spend" your carbs. Generally, you should stay under 20 to 40 g of carbohydrates per day.
Foods to Enjoy on Keto
Eating high fat, low carb foods is the principle of a Keto diet. Followers of this diet may consume a variety of animal proteins, dairy, vegetables, other plant-based foods, and fats and oils.
- Seafood: Fish and shellfish are very keto-friendly. Salmon and other fish are not only nearly carb-free but also rich in B vitamins, potassium, and selenium. Frequent fish intake is also linked to improved brain health and a decreased risk of disease.
- Meat and Poultry: Meat and poultry are considered staple foods on the keto diet. Fresh meat and poultry contain no carbs and are rich in B vitamins and several important minerals. They’re also a great source of high quality protein, which may help preserve muscle mass during a very low carb diet, according to a 2016 study.
- Eggs: Eggs are a staple in keto diets. One large egg (50 g) contains less than 1 g of carbs and about 6 g of protein. It’s important to eat whole eggs rather than egg whites since most of an egg’s nutrients are found in the yolk.
- Cheese: There are hundreds of types of cheese, most of which are very low in carbs and high in fat, making them a great fit for the keto diet. Here are some cheeses that are lower in carbs for a keto diet.
- blue cheese
- Brie
- Camembert
- cheddar
- chevre
- Colby jack
- cottage cheese
- cream cheese
- feta
- goat cheese
- halloumi
- Havarti
- Limburger
- Manchego
- mascarpone
- mozzarella
- Muenster
- Parmesan
- pepper jack
- provolone
- Romano
- string cheese
- Swiss cheese
- Cream and Half-and-Half: Both cream and half-and-half are very low in carbs and high in fat, making them ideal for keto. Despite this, it’s best to enjoy them in moderation. Cream and half-and-half are popular choices for adding to coffee or using as keto alternatives to small amounts of milk in cooking.
- Unsweetened Plant-Based Milk: Several varieties of plant-based milk, including soy, almond, and coconut milk, are keto-friendly. Consider using unsweetened versions, as sweetened options have too much sugar to be considered appropriate for keto.
- Green Leafy Vegetables: Green leafy veggies are low in carbs and rich sources of vitamins, minerals, and antioxidants. Greens add bulk to your meals without drastically increasing the carb count. Here are some keto-friendly leafy greens:
- Salad greens: lettuce, baby spinach, arugula, escarole, and frisee
- Cooking greens: bok choy, collard greens, mustard greens, kale, spinach, Swiss chard, and cabbage
- Herbs: thyme, sage, mint, oregano, dill, parsley, cilantro, basil, rosemary, and lemongrass
- Peppers: Several varieties of peppers exist, all of which are appropriate for the keto diet.
- Summer Squash: Summer squashes, such as yellow squash and zucchini, are versatile and low in carbs.
- High Fat Veggies: Avocados and olives, while technically both fruits, are unique among vegetables in that they’re fairly high in fat. They also contain fiber and are low in net carbs.
- Other Nonstarchy Vegetables: Several other nonstarchy vegetables are low in calories and carbs yet full of nutrients and antioxidants. Here are some other examples of keto-friendly vegetables.
- asparagus
- broccoli
- cabbage
- cauliflower
- mushrooms
- cucumber
- green beans
- eggplant
- tomatoes
- radishes
- Brussels sprouts
- celery
- okra
- Nuts and Seeds: Nuts and seeds are high in fat and low in carbs. Some keto-friendly nut and seed options to consider include:
- almonds
- macadamia nuts
- pecans
- walnuts
- chia seeds
- flaxseeds
- Berries: Most fruits are too high in carbs to eat on the keto diet, but berries are an exception.
- Shirataki Noodles: Shirataki noodles are a fantastic addition to the keto diet. They contain less than 1 g of net carbs and only 15 calories per serving because they’re mostly water.
- Dark Chocolate and Cocoa Powder: Dark chocolate and cocoa are delicious sources of antioxidants. You can eat chocolate on keto, but it’s important to choose dark chocolate that contains a minimum of 70% cocoa solids - preferably more - and eat it in moderation.
- Olive Oil: Olive oil provides impressive benefits for your heart.
- Butter and Ghee: Butter and ghee are good fats to include while on the keto diet. Butter and ghee are also carb-free.
- Unsweetened Coffee and Tea: Coffee and tea are healthy, carb-free drinks.
- Unsweetened Sparkling Water: If you’re looking for a keto-friendly alternative to soda, unsweetened sparkling water is a great choice.
Foods to Limit or Avoid on Keto
- Cereal, crackers, rice, pasta, bread and beer: Cereal, crackers, rice, pasta, bread and beer are high in carbohydrates. Even whole-wheat pasta and bean-based pasta are high in carbs.
- Starchy vegetables: Starchy vegetables contain more digestible carbohydrates than fiber and should be limited when you're on the ketogenic diet. These include corn, potatoes, sweet potatoes and beets.
- Fruit drinks: Fruit drinks-even the 100% fruit juice kind-are high in fast-digesting carbs that spike your blood sugar.
- Gluten-free products: Gluten-free does not equal carb-free. Many gluten-free breads and muffins are as high in carbohydrates as traditional baked goods.
- Milk: Milk is an excellent source of calcium and vitamin D, and contains potassium and several B vitamins. But 1 cup has 12 g of sugar (lactose).
- Beans and legumes: Beans and legumes are high in fiber and protein and are part of a heart-healthy diet, but are also high in carbohydrates. They may be included in small amounts on a ketogenic diet.
Potential Benefits and Drawbacks of the Keto Diet
The keto diet may help with weight management, blood glucose regulation, and other health goals. However, its low carb and high fat approach may seem overly restrictive, especially at first.
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In the short term, people who follow the diet report weight loss. "Like most highly restrictive diets, it is difficult to meet nutritional needs while doing keto," says Stone. "It often comes with uncomfortable side effects like constipation and the 'keto flu.' Also, the long-term health consequences are not well understood."
Highly restrictive diets are notoriously hard to follow and can impact your relationship with food in a negative way. Keto is not a one-size-fits-all prescription, and working with a dietitian is crucial to ensure you're getting essential nutrients while maintaining ketosis.
There's some research on the potential benefits of the ketogenic diet for many conditions, but it is very challenging for most people to keep it up for the long haul. Plus, the long-term effects on overall health are poorly understood and need more research. Not to mention, we at EatingWell don't believe in being so restrictive and avoiding nutritious foods like whole grains, legumes, fruits and vegetables.
FAQs
Does Greek Yogurt Break Ketosis?
Greek yogurt doesn’t automatically break ketosis, provided it fits within your daily carb limit and you choose a variety that is low in carbs. Eating too much Greek yogurt, even if it’s low in carbs, could potentially kick you out of ketosis. This is because protein can also be converted to glucose when consumed in excess.
Why Is Milk Not Allowed on Keto?
Milk contains a relatively high amount of carbs, so it’s not typically allowed on a keto diet very often. That said, you may be able to more easily fit plant-based milk alternatives like unsweetened almond or coconut milk into your keto diet, as long as you choose options that are low in carbs and added sugars.
Read also: Magnesium Supplements for Keto
How to Get Into Ketosis In 24 Hours?
To get into ketosis in 24 hours, you would need to limit your carb intake drastically and increase your healthy fat consumption. Keep in mind that everyone’s body is different, and it may take longer than 24 hours to enter ketosis.