Yogurt is often celebrated as a health food, packed with calcium, protein, and beneficial probiotics. However, its carb content can be a concern, especially for those adhering to a ketogenic or low-carb diet. While many yogurts contain added sugars that can lead to blood sugar spikes, several types and brands are suitable for a keto lifestyle. This article explores the best low-carb yogurt options, offering guidance on how to choose the right one and incorporate it into your diet.
Understanding Yogurt and Carbohydrates
Nutritious as it is, yogurt contains carbs, making it difficult to include in a very low-carb or keto diet. However, not all types of yogurt are off-limits on a keto or very low-carb diet. In fact, there are several brands and types of yogurt that are perfectly suitable for such diets. There are three main types of dairy-based yogurt available on the market: regular, Greek, and skyr yogurt. All three types are made from fermented milk and are generally considered to be healthy options. To make informed choices, it's essential to understand how different yogurts are made and what distinguishes their carbohydrate content.
Types of Yogurt and Their Carb Content
Regular Yogurt
Regular yogurt (also known as plain or whole-milk yogurt) is made by fermenting milk with live bacteria cultures. If you’ve ever opened a tub of yogurt and noticed a watery layer on top, this is the liquid whey that is a natural byproduct of the fermentation process. This liquid whey also contains carbs, which means regular yogurt has a higher carb content than the other two types.
Greek Yogurt
Greek yogurt is made using a similar process to that for regular yogurt, but there is an additional step - straining. After fermentation, the yogurt is strained to remove the liquid whey, which results in a thicker and creamier texture. A 156-gram tub of plain nonfat Greek yogurt typically contains approximately 6 grams of carbs, or 3.6 grams per 100 grams of yogurt, which is less than the amount that is found in regular yogurt. Plain, non-fat Greek yogurt is lowest in carbohydrates among all the dairy yogurt choices. It typically contains just 3.6 grams of carbs per 100-gram serving. Plain, whole-milk Greek yogurt is the top choice for those who are following a keto diet.
Skyr Yogurt
Skyr yogurt is similar to Greek yogurt in terms of taste and texture. Like Greek yogurt, skyr is also made by straining fermented milk to remove the liquid whey. Skyr is also higher in protein and lower in carbs than regular yogurt, with approximately just 10 grams of carbs per 100 grams. Some versions of skyr may have slightly lower carbohydrate content than plain Greek yogurt, but the difference is not substantial across all products.
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Key Considerations for Choosing Keto-Friendly Yogurt
1. Choose Full-Fat Options
Fat is a key component of the ketogenic diet - it’s essential for providing the majority of your daily caloric intake. By opting for full-fat yogurt, you’ll ensure that you’re not missing out on essential vitamins and minerals that are naturally present in dairy fat. Consider the quality of the fats in full-fat yogurt. Don’t fear fat. 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.
2. Watch Out for Added Sugars
As previously mentioned, some yogurts may contain added sugars to enhance flavor and texture. These added sugars can quickly accumulate, pushing you over your daily carb limit and potentially knocking you out of ketosis. When choosing a yogurt, you should always check the nutrition label for added sugars and aim for options with little to no added sugars.
3. The Importance of Reading Labels
Always consider your overall carb intake for the day when you include yogurt in your meals. When shopping for yogurt, it's easy to get misled by healthy-looking packaging. Here are some red flags to watch for:
- Flavored yogurts: Most have 15-20 grams of sugar or more per serving.
- Fruit-on-the-bottom: These almost always contain added sugars and syrups.
- 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.
Always read the nutrition label and ingredients list. If sugar or syrups are among the first ingredients, it’s probably best to skip them.
Recommended Low-Carb Yogurt Brands and Options
Here are 13 yogurts that check all the right boxes. These are low in sugar, high in protein, and full of flavor-without the glucose spike.
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- Fage Total 2% or 5%: Fage is a classic Greek yogurt brand known for its thick texture and high protein content. The 2% or 5% versions offer healthy fats, no added sugar, and just about 5 grams of carbs per serving. It's a great base for adding your own low-GI fruits or cinnamon.
- Chobani Zero Sugar: This yogurt lives up to its name. It has zero grams of sugar, thanks to natural sweeteners like monk fruit and allulose. It still tastes creamy and satisfying, with a good amount of protein per cup. It’s ideal for those who want something sweet without the sugar.
- Two Good Greek Yogurt: Two Good contains only 2 grams of sugar per serving, making it one of the lowest sugar yogurts on the market. It's strained like Greek yogurt, so it's rich in protein and has a smooth texture. It’s lightly sweetened with stevia.
- Siggi’s Skyr (4% or Whole Milk): Siggi’s is an Icelandic-style yogurt, known for being even thicker than Greek yogurt. The 4% milkfat version is especially good for blood sugar because it balances carbs with fat and protein. It's also made with simple ingredients and has no artificial junk.
- Icelandic Provisions Plain Skyr: Another great skyr option, Icelandic Provisions offers a clean, creamy yogurt with about 7-9 grams of carbs per serving. It has a high protein content and doesn’t rely on added sugars to taste good.
- Ratio Keto Yogurt: Designed specifically for keto and low-carb lifestyles, Ratio yogurt is ultra-low in carbs and high in fat. Some flavors only have 2 grams of net carbs per container. This is a great choice if you’re following a strict low-carb diet.
- 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. It’s one of the better non-dairy choices in terms of blood sugar control.
- 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, offering 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, making it great for blood sugar-conscious folks. Some plant-based options, particularly coconut milk yogurt, are a great alternative for those who prefer a dairy-free option.
- 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.
- 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, and it's a great option for those avoiding dairy and sugar.
- 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, but it’s a powerhouse for gut and blood sugar health.
Incorporating Yogurt into a Low-Carb Diet
You can eat any plain, unsweetened yogurt on keto, as long as it fits into your daily carb limit. If you don’t like the texture or taste of Greek yogurt, plain, unsweetened whole-milk yogurt is acceptable. Just make sure you read the nutrition label and avoid any added sugars or flavorings, as they can quickly add up in carbs.
Creative Uses for Low-Carb Yogurt
- Mix in Low-Carb Toppings: Plain yogurt can be a great base for blood sugar-friendly toppings like:
- 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
- Use Yogurt as a Substitute in Recipes: One clever way to incorporate yogurt into your low-carb or keto diet is by substituting it for higher-carb ingredients in recipes. You can even use skyr or Greek yogurt as a base for low-carb smoothies or frozen treats.
- Homemade Yogurt: If you’re feeling adventurous, you can even try to make your own yogurt at home using full-fat milk and a starter culture. You can find low-carb yogurt recipes for a homemade version online and the process is relatively simple.
Health Benefits of Yogurt
Yogurt is good for you for many reasons-it contains probiotics that may be beneficial for digestive health, it’s rich in essential vitamins and minerals, and it serves as a great protein source.
Timing Your Yogurt Consumption
Timing matters too. Yogurt can be a great breakfast, especially when paired with other protein or fat sources. It also works well as a snack to keep energy steady between meals.
FAQs: Yogurt and Low-Carb Diets
- Which Yogurt Is Lowest in Carbohydrates? Plain, non-fat Greek yogurt is lowest in carbohydrates among all the dairy yogurt choices.
- What Yogurt Can You Eat on Keto? You can eat any plain, unsweetened yogurt on keto, as long as it fits into your daily carb limit.
- Is Greek Yogurt Carb-Friendly? Greek yogurt can be considered carb-friendly, but it’s important to choose the right type and portion size. As previously mentioned, plain, non-fat Greek yogurt is the best option with the lowest carb count.
- Does Greek yogurt have fewer carbs? Greek yogurt tends to have fewer carbs than regular yogurt. This is because Greek yogurt goes through a straining process that removes some of the lactose (milk sugar), which lowers its carb content.
- Why is Greek yogurt lower in carbohydrates? Greek yogurt is lower in carbohydrates because it undergoes a straining process that removes some of the lactose (milk sugar) and liquid whey.
- Which yogurt has the lowest grams of sugar? Plain, unsweetened Greek or skyr yogurt typically have the lowest grams of sugar compared to other yogurts. Plain Greek and skyr yogurt are generally considered to be the lowest-carb options due to their higher fat and protein content. That being said, full-fat options of any plain yogurt can still fit into a low-carb or keto diet.
- Is yogurt safe for people with diabetes? Yes, if you choose unsweetened, low-carb options. Plain Greek or skyr yogurts are typically the best.
- Is Greek yogurt better than regular yogurt? Usually, yes. It has more protein and less sugar than traditional yogurts, which helps with blood sugar control.
- What should I avoid in yogurt if I want to manage blood sugar? Avoid added sugars, syrups, and artificial sweeteners. Check the nutrition label and aim for under 10 grams of carbs per serving.
- Can I eat yogurt every day? Yes! Just be mindful of the type you choose and what you add to it.
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