The ketogenic diet, often referred to as the keto diet, is a low-carbohydrate, high-fat eating plan. This dietary approach has gained considerable traction due to its potential benefits in weight loss, blood sugar management, and even in preventing certain neurodegenerative conditions and cancers. Given the restrictive nature of the keto diet, many individuals find it challenging to incorporate everyday staples like Greek yogurt and nuts while maintaining a low enough carbohydrate intake. This article aims to provide a comprehensive guide on how to incorporate yogurt into a keto diet, highlighting the best keto-friendly yogurt options available.
Understanding the Ketogenic Diet
The primary principle of the keto diet involves consuming high-fat, low-carbohydrate foods. Followers typically include animal proteins, dairy products, vegetables, plant-based foods, fats, and oils in their diet. The goal is to shift the body's primary fuel source from glucose (derived from carbohydrates) to ketones, which are produced from fat.
Total Carbs vs. Net Carbs
In the keto diet, some people count their total carb intake, while others focus on net carbs. Net carbs are calculated by subtracting the fiber content from the total carbohydrate count. Fiber is indigestible and, therefore, not absorbed by the body, making net carbs a more accurate measure of the carbohydrates that impact blood sugar levels.
Incorporating Yogurt into a Keto Diet
One of the challenges keto dieters face is finding suitable dairy products that are low in carbs but still provide essential nutrients. Plain Greek yogurt and cottage cheese are nutritious, high-protein foods that can be consumed in moderation on a keto diet. They can help decrease appetite and promote feelings of fullness, making them a convenient and healthy snack.
Considerations for Yogurt Consumption on Keto
- Carb Content: Be mindful of the carbohydrate content in yogurt. While some yogurts are keto-friendly, others may contain added sugars or higher carb levels.
- Fat Content: Since the keto diet relies on fat for energy, it's essential to choose yogurts with a sufficient fat content or supplement with healthy fats from other sources.
- Added Sugars: Avoid yogurts with added sugars, as these can quickly deplete your daily carb allowance.
- Portion Control: Even with keto-friendly yogurts, moderation is key to staying within your daily carb limit.
The Best Keto-Friendly Yogurts
Many brands offer yogurts that align with the keto diet's requirements. Here's a detailed look at some of the best options available:
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1. Fage Total 0% Greek Yogurt
- Macros (per 150-gram pot): 16 grams of protein, 5 grams of total carbs, 0 grams of total fat.
- Description: A popular choice for keto dieters, this fat-free Greek yogurt is rich, thick, and creamy. It pairs well with berries and nuts.
2. Fage Total 2% Greek Yogurt
- Macros (per 150-gram pot): 15 grams of protein, 5 grams of net carbs, 3 grams of fat.
- Description: This option contains no added sugar and is incredibly thick and creamy. It can be served with fruits like strawberries, raspberries, and blackberries.
3. Fage Total 5% Greek Yogurt
- Macros (per 150-gram pot): 14 grams of protein, 5 grams of carbohydrates, 8 grams of fat.
- Description: This full-fat Greek yogurt is exceptionally creamy and contains no added sugar, making it a satisfying snack on its own.
4. Nature’s Promise Organic Whole Milk Greek Yogurt
- Macros (per 100-gram serving): 10 grams of protein, under 3 grams of net carbs, just over 3 grams of fat.
- Description: Made with organic ingredients and free from non-keto ingredients, this yogurt is a great source of fat and pairs well with nuts.
5. Two Good Strawberry and Raspberry Yogurts
- Macros (per 95-gram pot): 8 grams of protein, 3 grams of carbohydrates, 2 grams of sugar, 1.5 grams of fat.
- Description: These berry-flavored yogurts are low in sugar and carbs, making them suitable for keto diets. Supplementing with additional fat sources is recommended.
6. Chobani Zero Sugar Vanilla Greek Yogurt
- Macros (per 150-gram serving): 12 grams of protein, 1 gram of net carbs, 0 grams of fat.
- Description: This vanilla-flavored yogurt is low in carbs but contains no fat, so adding high-fat toppings like nuts is advisable.
7. Chobani Zero Sugar Peach Greek Yogurt
- Macros (per 150-gram serving): 12 grams of protein, 1 gram of net carbs, 0 grams of fat.
- Description: This peach-flavored yogurt is a low-carb, high-protein option. Supplementing with healthy fats is necessary.
8. Chobani Zero Sugar Milk and Cookies Greek Yogurt
- Macros (per 150-gram serving): 12 grams of protein, 5 grams of total carbs, 4 grams of net carbs, 0 grams of fat.
- Description: This zero-sugar yogurt offers a sweet treat without overloading on carbs. It should be supplemented with foods high in healthy fats.
9. Ratio Keto-Friendly Yogurt
- Macros (per 150-gram pot): 15 grams of protein, 3 grams of carbs, 1 gram of sugar, 9 grams of fat.
- Description: Available in flavors like strawberry, vanilla, coconut, and mixed berry, these yogurts are a filling and substantial snack, perfect for keto cravings.
10. Chobani Zero Sugar Mixed Berry Yogurt
- Macros (per 150-gram pot): 12 grams of protein, 1 gram of net carbs.
- Description: This berry-flavored yogurt is free of sugar, artificial sweeteners, and refined oils. It is low in fat and should be supplemented with healthy fats.
11. Siggi’s Icelandic Plain Nonfat Skyr
- Macros (per 170-gram serving): 19 grams of protein, 7 grams of carbs.
- Description: This Icelandic-style yogurt is high in protein and has a slightly tart flavor. It is available in plain and flavored varieties.
12. Two Good Plain Low-Sugar Yogurt
- Macros (per 170-gram serving): 16 grams of protein, 3 grams of carbs, 1 gram of sugar, 2.5 grams of fat.
- Description: This plain yogurt is low in sugar and carbs, allowing for customization with your own add-ins.
13. Thor’s Skyr
- Macros (per 170-gram pot of the plain variety): 21 grams of protein, 5 grams of carbs, no added sugar.
- Description: This Icelandic-style yogurt is thick, creamy, and slightly sour. It is available in plain and flavored options.
14. Maple Hill Plain Greek Yogurt
- Macros (per 170-gram serving): 15 grams of protein, 9 grams of carbs.
- Description: This plain Greek yogurt is an excellent source of protein and healthy fats, but it should be consumed in moderation due to its carb content.
15. The Greek Gods Plain Traditional
- Macros (per 170-gram serving): 9 grams of total fat, 11 grams of net carbs.
- Description: This yogurt has a high-fat content, making it suitable for keto. However, its carb content requires moderation.
16. Old Chatham Creamery Original Sheep Yogurt
- Macros (per 170-gram serving): 10 grams of protein, 7 grams of carbs, 9 grams of fat.
- Description: This creamy sheep's milk yogurt offers health-promoting substances and is a good source of fat and protein.
17. Kite Hill Plain Unsweetened Almond Milk Yogurt
- Macros (per 170-gram serving): 5 grams of plant-based protein, 7 grams of net carbs, 12 grams of fat.
- Description: This vegan-friendly yogurt is made from almond milk and is high in fat, making it a great dairy alternative for vegan keto dieters.
18. Forager Unsweetened Plain Cashew Milk Yogurt
- Macros (per 150-gram serving): 3 grams of protein, 9 grams of fat, 1 gram of total sugars, 9 grams of net carbs.
- Description: This plant-based yogurt is versatile and can be used in various cooking applications.
19. Stonyfield Grassfed Plain Greek Yogurt
- Macros (per 170-gram serving): 16 grams of protein, 7 grams of carbs, 6 grams of fat.
- Description: This Greek yogurt is an excellent source of protein and fats, but it should be consumed in moderation due to its carb content.
20. YQ by Yoplait Plain Yogurt
- Description: This natural keto-friendly yogurt is made with cultured milk and is a top pick for those following a keto diet. (Specific macros not provided in the original text.)
Other Keto-Friendly Foods to Consider
To maintain a balanced and nutritious keto diet, consider incorporating these foods:
Seafood
Fish and shellfish are very keto-friendly. Salmon and other fish are nearly carb-free and rich in B vitamins, potassium, and selenium. Fatty fish like salmon, sardines, and mackerel are high in omega-3 fats, which may help manage blood sugar and insulin levels.
Meat and Poultry
Fresh meat and poultry contain no carbs and are rich in B vitamins and minerals. They are also a great source of high-quality protein, which helps preserve muscle mass during a low-carb diet.
Eggs
One large egg (50 g) contains less than 1 g of carbs and about 6 g of protein. Eggs trigger hormones that increase feelings of fullness, and the yolks are rich in nutrients like lutein and zeaxanthin, which protect eye health.
Cheese
Most types of cheese are very low in carbs and high in fat, making them a great fit for the keto diet. Cheddar cheese, for example, provides 1 g of carbs, 6 g of protein, and a good amount of calcium per ounce (28 g).
Read also: Keto Calorie Counting: A Detailed Guide
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. They are popular choices for adding to coffee or using as keto alternatives to small amounts of milk in cooking, but they should be enjoyed in moderation due to their saturated fat content.
Unsweetened Plant-Based Milk
Several varieties of plant-based milk, including soy, almond, and coconut milk, are keto-friendly. It is important to use unsweetened versions, as sweetened options contain too much sugar.
Green Leafy Vegetables
Green leafy veggies are low in carbs and rich in vitamins, minerals, and antioxidants. Dark leafy greens like spinach, kale, and collard greens are packed with vitamin K and iron.
Peppers
Peppers are appropriate for the keto diet, and various types can be used in cooking. Small hot peppers add spice, while larger peppers like bell peppers can be used in numerous dishes.
Summer Squash
Summer squashes, such as yellow squash and zucchini, are versatile and low in carbs. Zucchini can be spiralized into noodles or grated as a rice alternative.
Read also: Magnesium Supplements for Keto
High-Fat Veggies
Avocados and olives are high in fat and contain fiber, with low net carbs. They are rich in antioxidants and may improve heart health.
Other Nonstarchy Vegetables
Nonstarchy vegetables like asparagus, broccoli, cauliflower, mushrooms, cucumber, and green beans are low in calories and carbs but full of nutrients and antioxidants.
Nuts and Seeds
Nuts and seeds are high in fat and low in carbs. They are linked to a reduced risk of heart disease, certain cancers, and depression. Almonds, macadamia nuts, pecans, walnuts, chia seeds, and flaxseeds are good keto-friendly options.
Berries
Most fruits are too high in carbs for the keto diet, but berries are an exception. They are loaded with antioxidants that may reduce inflammation and protect against disease.
Shirataki Noodles
Shirataki noodles contain less than 1 g of net carbs and only 15 calories per serving. They can be swapped for regular noodles in almost all recipes.
Dark Chocolate and Cocoa Powder
Dark chocolate and cocoa are delicious sources of antioxidants. Choose dark chocolate with a minimum of 70% cocoa solids and eat it in moderation.
Olive Oil
Olive oil is high in monounsaturated fats and polyphenol antioxidants, which may help reduce inflammation and manage blood pressure, cholesterol, and glucose levels.
Butter and Ghee
Butter and ghee are good fats to include while on the keto diet. They are also carb-free and don't appear to be as harmful as previously thought.
Unsweetened Coffee and Tea
Coffee and tea are healthy, carb-free drinks that contain caffeine, which increases metabolism and may improve physical performance, alertness, and mood.
Unsweetened Sparkling Water
Unsweetened sparkling water is a keto-friendly alternative to soda. It is free of sugar, sweeteners, calories, and carbs.