Yogurt is often celebrated as a health food, brimming with calcium, protein, and beneficial probiotics. However, for those adhering to a ketogenic or low-carb diet, navigating the yogurt aisle can be tricky. Many yogurts are loaded with added sugars, which can derail your efforts to maintain ketosis and stabilize blood sugar. Fortunately, there are plenty of low-carb yogurt options that are not only keto-friendly but also offer a host of health benefits.
Why Choose Low-Carb Yogurt?
Plain yogurt can be a blood sugar-friendly food when chosen wisely. It contains protein, healthy fats, and probiotics, which can all support better blood sugar control. Protein and fat help slow down digestion, preventing rapid spikes in glucose after meals. Probiotics may also improve insulin sensitivity and reduce inflammation.
The key to incorporating yogurt into a keto or low-carb diet lies in selecting the right type. Traditional yogurts, especially flavored varieties, often contain excessive amounts of added sugar, negating their health benefits and potentially spiking blood sugar levels. Low-carb yogurts, on the other hand, provide a creamy, satisfying snack or meal component without the unwanted sugar rush.
What Makes a Yogurt Keto-Friendly?
When selecting a low-carb yogurt, keep the following factors in mind:
- Low Net Carbs: Aim for yogurts with around 10 grams of total carbohydrates or fewer per serving. Net carbs (total carbs minus fiber) are a good indicator of how much sugar will affect your blood sugar.
- No Added Sugars: Opt for plain or unsweetened yogurts. If sweeteners are present, ensure they are natural options like monk fruit or stevia, which have minimal impact on blood sugar.
- High in Protein: Greek yogurt and Icelandic-style skyr are excellent choices due to their high protein content, which promotes satiety and helps stabilize blood sugar.
- Full-Fat Options: Don't shy away from full-fat yogurts. Whole milk or full-fat yogurt may actually help improve satiety and reduce the chance of over-snacking later. Some studies even show that full-fat dairy is better for metabolic health.
- Rich in Probiotics: Yogurts with live and active cultures support gut health, which is linked to better glucose metabolism and lower inflammation.
Top Low-Carb Yogurt Options
Here's a detailed look at some of the best low-carb yogurt options available, perfect for those following a keto or low-carb lifestyle:
Read also: Keto Yogurt Options
Fage Total 2% or 5%: This classic Greek yogurt is known for its thick texture and high protein content. With no added sugar and only about 5 grams of carbs per serving, it's a versatile base for adding your own low-GI fruits or cinnamon. Fage also offers a plain lactose-free yogurt option. The taste is pleasant and not sour, but it benefits from a bit of stevia, fruit, or granola.
Chobani Zero Sugar: This yogurt lives up to its name, boasting zero grams of sugar thanks to natural sweeteners like monk fruit and allulose. Despite being sugar-free, it remains creamy and satisfying, with a good amount of protein per cup.
Two Good Greek Yogurt: Containing only 2 grams of sugar per serving, Two Good is one of the lowest sugar yogurts on the market. It's strained like Greek yogurt, resulting in a rich protein content and smooth texture. It’s lightly sweetened with stevia.
Siggi’s Skyr (4% or Whole Milk): Siggi’s is an Icelandic-style yogurt known for its thickness. The 4% milkfat version balances carbs with fat and protein, making it a good choice for blood sugar management. It's also made with simple ingredients and has no artificial additives. I also tried the regular Siggi’s skyr and the vanilla-flavored skyr. If you choose one of the regular Siggi’s, note that all but the plain and the vanilla flavor have more than 13 grams of carbs per serving.
Icelandic Provisions Plain Skyr: Another excellent skyr option, Icelandic Provisions offers a clean, creamy yogurt with about 7-9 grams of carbs per serving. It's high in protein and doesn’t rely on added sugars for flavor.
Read also: Safety of Low-Carb Diets During Lactation
Ratio Keto Yogurt: Designed specifically for keto and low-carb lifestyles, Ratio yogurt is ultra-low in carbs and high in fat. Some flavors have as little as 2 grams of net carbs per container. Ratio Keto-friendly yogurt is one of the top keto yogurt brands on our list due to its high protein and low carb count (2g net carbs). Ratio is also one of the few keto yogurt brands to offer various flavors with the same exact nutrition facts as labeled above. Ingredients: Pasteurized Ultra-Filtered Nonfat Milk, Pasteurized Milk, Milk Fat, Avocado Oil, Natural Flavor, Salt, Sucralose, Cultures (L. bulgaricus, S.
Kite Hill Protein Yogurt (Almond Milk Based): For plant-based eaters, Kite Hill's protein yogurt made from almond milk offers a dairy-free option with about 10-11 grams of protein and minimal sugar.
Maple Hill Organic Yogurt: This grass-fed yogurt has a creamy texture and comes in plain versions with no added sugar. It's made with whole milk, providing natural fats that help stabilize blood sugar. It’s also free from thickeners and gums.
Cocojune Organic Yogurt: Made from fermented coconut cream, Cocojune is a plant-based yogurt with live cultures and no added sugar. The plain version has only about 4-5 grams of carbs.
So Delicious Unsweetened Coconut Yogurt: Another good non-dairy option, So Delicious unsweetened coconut yogurt contains zero added sugars and is fortified with probiotics. While it’s lower in protein, it works well when paired with seeds or a protein-rich topping.
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Lavva Yogurt (Pili Nut-Based): Lavva is a unique plant-based yogurt made from pili nuts, which are high in healthy fats. It has no added sugars and contains natural prebiotics. The flavor is slightly tangy.
Good Culture Cottage Cheese (Yogurt Alternative): While technically not yogurt, Good Culture cottage cheese is worth mentioning. It’s very high in protein and has minimal sugar. The texture is creamy, and it can be eaten similarly to yogurt with fruit or cinnamon.
Nancy’s Probiotic Yogurt: Nancy’s is packed with probiotics-more than many other brands. It comes in a whole milk plain version with no added sugar. The tangy taste may take some getting used to.
Additional Low-Carb Yogurt Options:
- 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. Ingredients: Pasteurized Grade A Ultra-Filtered Nonfat Milk, Pasteurized Grade A Milk, Yogurt Cultures (L. bulgaricus, S.
- Chobani Whole Milk Unsweetened Greek Yogurt: This yogurt has a very simple ingredient list.
- Two Good Low Fat Greek Yogurt: This yogurt is a great addition to your keto recipes calling for yogurt. Ingredients: Cultured Reduced Fat Milk, Water, Less Than 1%: Tapioca Starch, Lemon Juice Concentrate, Gellan Gum, Vitamin D3, Active Yogurt Cultures L. bulgaricus & S.
- Fage Total 5% Plain Greek Yogurt: This yogurt has the highest amount of carbohydrates out of any yogurts on our list but is still much lower than most yogurts on the market. On the flip side, Fage plain greek yogurt packs a high protein content. At 18 grams of protein per 200 grams it takes the title for the yogurt on the list with the highest protein. Ingredients: Grade A Pasteurized Milk and Cream, Live Active Yogurt Cultures (L. Bulgaricus, S. Thermophilus, L. Acidophilus, Bifidus, L.
Yogurts to Approach with Caution
While many yogurts can fit into a low-carb diet, some are best avoided due to their high sugar content or the presence of artificial ingredients:
- Flavored Yogurts: These often contain 15-20 grams of sugar or more per serving.
- Fruit-on-the-Bottom Yogurts: These almost always contain added sugars and syrups. The peach-flavored yogurt has a somewhat sickly orange hue to it and I wouldn’t say it tastes much like peach. From a blood sugar perspective, the yogurt didn’t do much more damage than I’d expect 7 grams of carbs would do.
- Artificial Sweeteners: Ingredients like sucralose or aspartame may not spike blood sugar directly but can disrupt gut health and appetite regulation.
- Fat-Free Yogurts: Often loaded with sugar or thickeners to improve taste and texture.
Always scrutinize the nutrition label and ingredients list. If sugar or syrups are among the first ingredients, it’s best to choose another option.
Enhancing Your Low-Carb Yogurt Experience
Plain yogurt provides a blank canvas for creating delicious and nutritious low-carb meals and snacks. Consider adding the following toppings to boost flavor, texture, and nutritional value:
- A few fresh berries (especially raspberries or blueberries)
- Chia or flax seeds
- A sprinkle of cinnamon
- A small scoop of almond butter or chopped walnuts
Incorporating Yogurt into Your Diet
Yogurt can be a versatile addition to your low-carb lifestyle. Enjoy it as a quick and easy breakfast, a satisfying snack, or a creamy ingredient in your favorite recipes.
- Breakfast: Combine plain yogurt with berries, nuts, and seeds for a protein-packed and fiber-rich start to your day.
- Snack: Enjoy a small bowl of yogurt with a sprinkle of cinnamon or a few chopped nuts to keep you feeling full and energized between meals.
- Recipes: Use plain yogurt as a substitute for sour cream or mayonnaise in dips, dressings, and sauces.