The ketogenic (keto) diet, characterized by its low-carb, high-fat nature, has gained considerable traction for its potential benefits in weight loss, blood sugar management, and even the prevention of certain cancers and neurodegenerative conditions. For those following a keto lifestyle, finding suitable snack options can sometimes be a challenge. Fortunately, Greek yogurt can be a delicious and versatile addition to a keto diet, provided you choose the right type and consume it in moderation. This article delves into the world of keto-friendly Greek yogurt, exploring the best brands, nutritional considerations, and creative ways to incorporate it into your meal plan.
Understanding Keto and Yogurt
The keto diet revolves around significantly reducing carbohydrate intake (typically to 5-10% of total calories or 30 grams or less per day), moderately increasing protein (around 20% of total calories), and drastically increasing fat consumption (approximately 70-80% of calories). This metabolic shift forces the body to enter a state of ketosis, where it primarily burns fat for fuel instead of carbohydrates.
While standard, fruit-flavored yogurt cups are generally not keto-friendly due to their high sugar and carbohydrate content, full-fat, plain yogurt can be a suitable option in moderation. A 1-cup serving of full-fat yogurt typically contains around 8 grams of carbohydrates, along with 7 grams of fat and 5 grams of protein.
Benefits of Yogurt on a Keto Diet
Besides being low-carb and keto-friendly, yogurts provide numerous health benefits. Here are some of them:
- High in Protein: Yogurt is a great source of protein, which is essential for preserving muscle mass during a very low-carb diet.
- Rich in Calcium and Vitamins: Yogurt provides essential nutrients like calcium and vitamins, contributing to overall health.
- Probiotics for Gut Health: Yogurts contain live cultures and probiotics, which enhance gut microbiota, aiding digestion and protecting against digestive issues. Some brands contain just two or three strains. But others, like Chobani Greek yogurt, contain six strains of bacteria, which is the higher end of conventional yogurt.
Studies have also suggested that consuming full-fat dairy products is correlated with a lower risk of obesity, potentially due to their satiety. Furthermore, the most beneficial nutrients in dairy are found in the fats. Full-fat dairy contains a fatty acid called C:15, recently classified as an essential fatty acid, which plays a crucial role in cellular health and disease prevention.
Read also: Easy Low-Carb Cheese Crackers
Choosing the Right Keto Yogurt
When selecting a keto-friendly yogurt, it's crucial to prioritize plain, unsweetened varieties and carefully examine the nutrition label. Here's what to look for:
- Carb Count: Aim for yogurts with less than 7 grams of carbs per serving.
- Fat Content: Opt for full-fat yogurt made with whole milk. Avoid yogurts made with skimmed milk that had oils added back in to them.
- Protein: Look for yogurts with 10-15 grams of protein per serving.
It's also best to avoid yogurts with artificial sweeteners and unnecessary ingredients, opting instead for simple ingredients like milk and probiotics.
Best Keto Yogurt Brands
Here's a comparison of several yogurt brands suitable for keto diets, considering their nutritional profiles and other factors:
- Maple Hill Grass Fed Greek Yogurt (Top Choice): A 2/3 cup (170g) serving has 9g carbs, 15g protein, and 7g fat. Grass-fed dairy has a better omega 3/omega 6 ratio.
- Stonyfield Organic Grass Fed Greek Yogurt (Top Choice): A 3/4 cup (170g) serving has 7g carbs, 16g protein, and 9g fat.
- Fage 5% Greek Yogurt (Great Choice): A 3/4 cup (170g) serving has 5g carbs, 15g protein, and 9g fat. This brand is highly rated for its creamy texture and flavor.
- Greek Gods Plain Greek Yogurt (Okay Choice): A 2/3 cup (170g) serving has 11g of carbs, 7g protein, and 9g fat. This brand receives a lower rating for not being grass-fed and having a lower protein content.
- Kirkland Nonfat Greek Yogurt (Okay Choice): A 2/3 cup (170g) serving has 7g of carbs, 18g protein, and 0g fat. This brand receives a lower rating for using nonfat dairy, which strips the yogurt of important nutrients.
- Two Good Yogurts (Poor Choice): A 1/2 cup (150g) serving has 3g of carbs, 12g protein, and 2g fat. This brand receives a lower rating for not tasting great, having lots of unnecessary ingredients, and being made with reduced fat milk.
- Ratio Yogurts (Poor Choice): A 1/2 cup (150g) serving has 2g of carbs, 15g protein, and 15g fat. This brand receives a lower rating for not tasting great and being made with skimmed fat milk.
While Two Good and Ratio are often marketed as "keto-friendly," they may not be the healthiest choices due to their ingredients and processing methods. Consider using them temporarily while transitioning into ketosis, then switching to healthier options.
Other brands to consider:
Read also: Keto Calorie Counting: A Detailed Guide
- YQ by Yoplait: This plain yogurt is made with simple ingredients - just milk and cultures. There are no added sugars and only 1g of naturally occurring sugar, making it an excellent low-carb yogurt option.
- Chobani whole milk unsweetened greek yogurt: It has the simplest ingredient list.
- Alexandre Family Farm: It's certified organic A2 milk with 7 grams of sugar per three-quarters of a cup serving.
- Redwood Hill: A goat milk yogurt, humanely raising goats in Sonoma County, CA since 1968. The carb content is slightly higher at 11 grams.
Plant-Based Keto Yogurt Options
For those who are dairy-free, several plant-based yogurt options can be keto-friendly:
- Kite Hill Almond Milk Yogurt (Poor Choice): A 3/4 cup (170g) serving has 9g of carbs and 2 g of fiber (7 net carbs), 5g protein, and 12g fat. This yogurt is less than ideal because of its low protein content.
- So Delicious Coconutmilk Yogurt: It has 7g net carbs per 170g container.
- :ratio: A low-carb (2 grams) brand of coconut yogurt that contains avocado oil.
However, it's essential to note that many plant-based yogurts may be lower in protein than their dairy counterparts, so it's crucial to consider this when making your selection.
Enhancing Plain Yogurt with Keto-Friendly Toppings
If you find plain yogurt unappetizing, you can easily enhance its flavor and nutritional value with keto-friendly toppings and additions:
- Sweeteners: Allulose, monk fruit sweetener, stevia, or vanilla extract.
- Nuts and Seeds: Almonds, pecans, walnuts, macadamia nuts, sunflower seeds, hemp seeds, pumpkin seeds.
- Nut Butter: Almond butter (1 tablespoon has 1.3g net carbs).
- Unsweetened Coconut: 1 tablespoon has <1g net carbs.
- Berries (in moderation): Raspberries, strawberries, blackberries, blueberries (use sparingly).
- Lemon Juice: 1 teaspoon has <1g net carbs.
Keto Greek Yogurt Snack Ideas
Here are a few delicious and easy-to-make keto Greek yogurt snack ideas:
- Chocolate Strawberry Greek Yogurt: Combine Fage 5% Greek Yogurt with chopped dark chocolate, chopped strawberries, cocoa powder, vanilla extract, and monk fruit sweetener.
- Lemon Blueberry Keto Greek Yogurt: Mix Fage 5% Greek Yogurt with blueberries, pecan halves, lemon juice, and monk fruit sweetener.
- Raspberry Almond Keto Yogurt: Stir vanilla extract into Fage 5% Greek Yogurt, then top with raspberries and almond butter.
- Coconut Macadamia Keto Yogurt: Combine Fage 5% Greek Yogurt with unsweetened coconut and chopped macadamia nuts.
When to Avoid Yogurt on Keto
When first starting a keto diet, it's generally recommended to minimize carbohydrate intake to allow the body to enter ketosis more efficiently. During this initial phase (4-12 weeks), it may be best to prioritize carbohydrates from vegetables and nuts and limit yogurt consumption.
Read also: Magnesium Supplements for Keto
Once you've been in ketosis for a while, you can reintroduce yogurt as a snack or dessert option, keeping in mind your daily carb limits.
Other Keto-Friendly Foods
In addition to Greek yogurt, numerous other foods can be enjoyed on a keto diet:
- 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.
- Meat and Poultry: Fresh meat and poultry contain no carbs and are rich in B vitamins and several important minerals.
- Eggs: One large egg (50 g) contains less than 1 g of carbs and about 6 g of protein.
- Cheese: Most types of cheese are very low in carbs and high in fat, making them a great fit for the keto diet.
- 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.
- Unsweetened Plant-Based Milk: Several varieties of plant-based milk, including soy, almond, and coconut milk, are keto-friendly.
- Green Leafy Vegetables: Green leafy veggies are low in carbs and rich sources of vitamins, minerals, and antioxidants.
- 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 are fairly high in fat and low in net carbs.
- Other Nonstarchy Vegetables: Several other nonstarchy vegetables are low in calories and carbs yet full of nutrients and antioxidants.
- Nuts and Seeds: Nuts and seeds are high in fat and low in carbs.
- 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.
- Dark Chocolate and Cocoa Powder: Dark chocolate and cocoa are delicious sources of antioxidants.
- Olive Oil: Olive oil provides impressive benefits for your heart and contains no carbs.
- Butter and Ghee: Butter and ghee are good fats to include while on the keto diet and 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.