Do you want to know what the finest keto approved yogurts are? Numerous yogurts include added sugar, which is detrimental to low-carb keto diets. As a Keto Diet Coach, many people ask me about any Good Keto Yogurt brands. Generally, I ask them to stay away from dairy, but even if they want to consume these products, they should be having the proper knowledge to choose the right one.
Is it okay to eat yogurt on a Keto diet?
Keto is a diet that is high in fat, low in carbohydrates, and moderate in protein. The typical question asked about yogurt is whether it is acceptable on the keto diet not? Or does it contain high sugar content that may kick you out of ketosis?
Well, it’s a tricky question because each and every product on market suggests that their product is low carb and there is no added sugar. But, the problem is with the type of yogurt and then with the added flavors and chemicals to store them. Another problem is that numerous yogurt brands claiming to promote their products as low carb yogurt brands. This can be deceptive. Low-carb yogurts that are keto friendly are strong in protein and low in fat. Excess protein can cause issues since it is converted by the body to blood sugar (glucose) through a process called gluconeogenesis. This will cause your body to stop going into ketosis.
While you can make some little adjustments to your carb intake after you’ve been in ketosis for a few weeks, there’s a point at which additional carbs become counterproductive since they will not stop your body from making ketones. After two weeks on the keto diet, a 2004 research of 50 women discovered that the majority of individuals were able to increase their carbohydrate intake from the initial 20 grams to between 40-60 grams per day while remaining in ketosis. The precise amount of carbohydrates you can ingest is determined on your body weight, degree of exercise, and metabolism.
Carbohydrates in Keto Yogurt
Yogurt is manufactured from milk and live cultures, which include helpful bacteria/probiotics. These bacteria can consume the majority of carbs (lactose in milk), but they leave some carbs behind. Low-fat yogurts, for example, are thickened and bulked up by adding sugar or gums to the mix. The liquid content of Greek yogurt been more significantly reduced, hence increasing their protein levels.
Which keto yogurt is the best?
While yogurts can be delightful, many are sweetened and high in carbohydrates. Yogurt created in the traditional manner is made from milk. Because milk contains sugar, the final product will contain sugar. The majority of flavored yogurts sold in supermarkets are sweetened with sugar.
Greek yogurt with a low carb count is the finest option for zero carb yogurt. Greek yogurt is not the same as regular yogurt. It is a denser and thicker yogurt. Greek yogurt is significantly denser than regular yogurt. A spoon is required to scoop out Greek yogurt. Greek yogurt is extremely popular in the United States.
Greek Yogurt – What Is It?
As previously stated, Greek yogurt is thicker. Greek yogurt is strained, whereas conventional yogurt is not. Another distinction is the method by which Greek yogurt milk is cultured and allowed to ferment. Fermentation is based on the principle that yeast transforms sugar to alcohol. After separating the liquid and alcohol, Greek yogurt is left behind.
Because the yeast consumes the sugar, the yogurt contains less sugar. For keto yogurt, Greek yogurt is the best option. When following a ketogenic diet, you want to consume as little sugar and carbs as possible. Greek yogurt is low in carbohydrates. You should consume a modest amount of protein and a higher amount of fat to feed your brain and body. Greek yogurt typically includes approximately 100g of fat and 8g of protein per serving.
:ratio, Strawberry KETO-Friendly Dairy Snack
As a keto snack with a high fat content, it contains more calories than other low-carb yogurts. This one is suggested for individuals trying to remain in ketosis and lose weight. It’s challenging to consume it in less quantity because it is so delicious.
Happy Belly Greek Whole Milk Plain Yogurt
This yogurt was inexpensive, but I was pleased by its quality and creamy texture. It is great as a snack, or as a tasty addition to any soup or curry. Sometimes I feel it’s a little sour and that’s the only flaw I have found in this one. This yogurt’s flavor and texture were unexpectedly decent for the price, not chalky or lumpy/gritty/separating like some of the cheaper brands.
Additionally, Greek yogurt provides 15% of your daily calcium need, which helps keep your bones strong. This yogurt is excellent in smoothies, dips, and salad dressings. This keto-friendly yogurt will aid in your ketosis maintenance. Why is it one the second spot? Carbs are the major concern of many people following a ketogenic diet. This one has 7 grams of Carbs which is like 30% of the total carbs required. So there is a very less room left for other foods to be consumed in a keto diet.
Greek Gods less Sugar Keto Yogurt
This brand was created specifically for those following a low-carb ketogenic diet. Greek god’s yogurts can be both delicious and nutritious. Numerous flavors are available, including strawberry and vanilla.
This yogurt tastes amazing. It has a creamy texture and pleasant fruit flavor. It’s mildly sweet but very low in sugar, making it a pleasant snack. I tried some of the varieties and loved them all. They all tasted good. But, it has a very thick consistency and really hard to swallow. For someone who is a fan of actual yogurt, this might be a bad idea.
Additionally, blueberry and black cherry flavors are offered. Greek Gods contains a little more sugar found in other plain Greek yogurt brands. Each meal has only 8g net carbohydrates and is high in keto-friendly fats and proteins. Each taste will have the luscious, thick texture associated with full fat Greek yogurt keto. Why is it one the last? It contains a little more carbs then there should be.
So Delicious Plain Coconut milk Yogurt
The So Delicious Coconut milk has a light coconut flavor, but not enough to make me dislike it. However, it has an acidic taste similar to cultured yogurt. It can be used in both sweet and savory dishes, as it is unsweetened.
Some people do not like the coconut flavor so it might not be a good option for some people. While the runny liquid situation is also a setback but overall, it’s not that bad as of considering a low carb solution.
Tips to keep in mind before purchasing the Low Carb Keto Yogurt
Buy:
- Yogurt that is unsweetened and sugar-free (or yogurt exclusively sweetened with keto-friendly sweeteners like stevia or monk fruit)
- The yogurt with the highest fat content in comparison to other brands
- Greek and Icelandic yogurts, if possible, due to their greater protein content
- Organic and grass-fed yogurt, if possible
Avoid purchasing:
- Yogurt that has been sweetened with sugar or another caloric sweetener (such as fructose, rice syrup, corn syrup, or fruit juice)
- Yogurt with reduced fat
- “Greek-style” yogurt (unlike true Greek yogurt, it contains thickeners and other fillers)
- Yogurt thickened and filled with thickeners and fillers like cornstarch or carrageenan
- Yogurt using artificial colors, flavors, or other chemical ingredients
- It is critical to read labels and ingredient lists thoroughly. The lesser the carbohydrate quantity and the simpler the ingredient list, the higher the fat and protein content.
The Benefits of Including Yogurt in Your Keto Diet
Fat-Dense: The keto diet is fat-dense. It aids in weight loss, hunger suppression, metabolic acceleration, and muscle growth. Yogurt of superior quality is an excellent source of protein, especially if it is Greek or Icelandic (not Greek-style). With up to 80% of calories coming from healthy fats on the normal keto diet, it’s safe to say that fat is the cornerstone of the ketogenic diet. Full-fat yogurts can contain up to 50% calories from fat, making them an ideal keto shopping option.
Probiotic microorganisms distinguish yogurt from milk and other dairy products. They are necessary for a healthy, balanced microbiota to exist. Yogurt’s beneficial bacteria may aid in reducing inflammation, regulating immunological function, and promoting healthy digestive processes. Along with its other natural benefits, yogurt is a good source of riboflavin (vitamin B2), pantothenic acid (vitamin B5), cobalamin (vitamin B12), calcium, and phosphorus.
