Ratio KETO Friendly Yogurt has emerged as a popular choice within the low-carbohydrate food market. This article delves into the nutritional profile of Ratio KETO Friendly Yogurt, particularly the strawberry flavor, and compares it with the Ratio PROTEIN line. It also explores the benefits and considerations for individuals following ketogenic or modified Atkins diets.
Nutritional Breakdown of Ratio KETO Friendly Yogurt (Strawberry)
A single 150g container of Ratio KETO Friendly Yogurt in strawberry flavor contains 200 calories. The macronutrient distribution is heavily skewed towards fat, with a significant protein content and minimal carbohydrates.
- Calories: 200
- Fats: 15g (19% Daily Value), with 6g of saturated fat (30% Daily Value) and 0g of trans fats.
- Cholesterol: 35mg (12% Daily Value)
- Sodium: 40mg (2% Daily Value)
- Carbohydrates: 2g (1% Daily Value)
- Net carbs: 2g
- Fiber: 0g (0% Daily Value)
- Sugar: 1g
- Protein: 15g (27% Daily Value)
- Calcium: 130mg (13% Daily Value)
- Iron: 0mg (0% Daily Value)
- Potassium: 0mg (0% Daily Value)
- Vitamin D: 0μg (0% Daily Value)
The yogurt also contains trace amounts of other vitamins and minerals, though specific values are not provided, including Alpha carotene, Beta carotene, Caffeine, Choline, Copper, Fluoride, Folate (B9), Lycopene, Magnesium, Manganese, Niacin, Pantothenic acid, Phosphorus, Retinol, Riboflavin (B2), Selenium, Theobromine, Thiamine, Vitamin A, Vitamin B12, Vitamin B6, Vitamin C, Vitamin D IU, Vitamin D2, Vitamin D3, Vitamin E, Vitamin K, and Zinc. It also contains different kinds of sugars like Sucrose, Glucose, Fructose, Lactose, Maltose, Galactose, and Starch. Additionally, it contains different kinds of fats like Monounsaturated fats, Polyunsaturated fats, Total omega 3, Total omega 6, Alpha Linolenic Acid (ALA), Docosahexaenoic Acid (DHA), Eicosapentaenoic Acid (EPA), and Docosapentaenoic Acid (DPA). The yogurt also contains Amino Acids like Alanine, Arginine, Aspartic acid, Cystine, Glutamic acid, Glycine, Histidine, Hydroxyproline, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Proline, Serine, Threonine, Tryptophan, Tyrosine, and Valine.
Ratio KETO vs. Ratio PROTEIN: A Comparison
Ratio offers two product lines catering to low-carbohydrate diets: Ratio KETO and Ratio PROTEIN. While both are designed for individuals seeking to limit their carb intake, they differ significantly in their macronutrient profiles and intended uses.
- Ratio KETO: This yogurt contains a decent amount of added fat (15g/serving from milk fat and avocado oil) and a good amount of quality protein (15g/serving) while providing only 3g net carbs. It is a good option for anyone on a medically prescribed low-carbohydrate diet.
- Ratio PROTEIN: This newer product line boasts a higher protein content (25g) while maintaining less than 3g total carbohydrates and less than 1g sugar alcohols. However, it is lower in fat.
The consistent nutrition facts across all flavors within each product line simplify recipe planning and flavor substitutions. Ratio: KETO tastes creamier and has a thicker texture than Ratio: PROTEIN.
Read also: Yogurt on Keto
Pros and Cons of Ratio Products
Pros:
- Quality Protein Content: Both lines offer a substantial amount of protein, with Ratio PROTEIN providing an even greater boost.
- Low Artificial Sweetener Content: The products utilize a combination of erythritol and sucralose, minimizing the potential for digestive discomfort often associated with high amounts of sugar alcohols or artificial sweeteners.
- All three flavors taste great! I was very pleasantly surprised by how little I noticed the taste of the artificial sweeteners.
Cons:
- Fat Supplementation Required: Due to its high protein content and low fat content, Ratio PROTEIN needs a fat to make it a good ketogenic or related diet meal or even snack option, and for many on the classical and modified ratio keto diets, you will need to add more fat, too.
- Ratio PROTEIN is Not Technically Yogurt: Ratio PROTEIN does not contain any live cultures like Ratio KETO yogurt does (L. bulgaricus and S. thermophilus), which are required by the Food and Drug Administration (FDA) for a product to be legally called yogurt.
- Potential Impact on Ketosis: Sucralose, one of the low-carb sweeteners used in both product lines, may potentially lower ketosis in some individuals when consumed in large quantities. However, the amount of sucralose contained in keto: PROTEIN is low and is therefore less likely to throw ketosis much.
Incorporating Ratio Yogurt into a Keto Diet
Both Ratio KETO and Ratio PROTEIN can be valuable additions to a ketogenic or modified Atkins diet, depending on individual needs and preferences.
- Ratio KETO: Ideal for those on a lower-calorie ketogenic diet, providing a balance of fat and protein with minimal carbohydrates.
- Ratio PROTEIN: Suitable for individuals with higher protein needs, those on a higher-calorie ketogenic diet or modified Atkins diet, and those who are physically active.
To make Ratio PROTEIN suitable for a ketogenic diet, it is essential to supplement it with additional fats.
Recipe Ideas:
- Ratio PROTEIN with Whipped Cream and Nuts: Combine ½ tub (75g) Ratio PROTEIN (any flavor) with 62g unsweetened whipped heavy cream, 10g roasted almonds, 5g Dang Coconut Chips, and 14g grapeseed oil.
- Ratio PROTEIN with Heavy Cream: Serve 60g whipped 36% cream + 60g 36% heavy liquid cream on the side (add to coffee, serve alone, or watered down to achieve a more milk-like feeling).
Considerations Regarding Low-Carb Sweeteners
While low-carb sweeteners can be helpful tools for managing carbohydrate intake, it's crucial to use them judiciously. The use of low-carb sweeteners should be like the use of sugar on a regular diet- To be used as a treat and/or to make a healthy food tastier. Pay attention to when there may be a relation between lowered ketosis and eating products with low carb sweeteners.
Read also: Coconut Almond Granola Nutrition
Read also: Keto-Friendly Yogurt Options