Is Yogurt Keto Friendly? A Guide to Choosing the Best Options

Understanding Keto and Keto-Friendly Foods

The ketogenic or "keto" diet has become an increasingly popular way to lose weight and improve health. This very low-carb, high-fat diet puts your body into a metabolic state called ketosis.

When you drastically reduce your carbohydrate intake, your body will start breaking down fat for fuel instead of carbs. This produces molecules called ketones and gives the diet its name.

Keto diets typically limit carbs to less than 50 grams per day. This means many foods are restricted, especially sugar and starchy foods like bread, pasta, rice, and beans.

Is Yogurt Keto-Friendly?

Yogurt can be a great addition to a keto diet when chosen carefully. It provides protein, some fat, and probiotics for better gut health. However, not all yogurts fit into a keto way of eating.

The natural yogurt itself is relatively low carb. The carbs come mostly from added milk, sugar, and flavorings. The key is picking unsweetened yogurts without extra fillers.

Choosing the Best Keto Yogurts

Read on to learn more about the carb counts in different types of yogurt, and how to choose quality keto options.

Keto Yogurt Nutrition

All yogurt starts by fermenting milk with live cultures. This natural yogurt provides a good supply of protein, calcium, and probiotics.

An 8-ounce (225-gram) serving of plain, whole milk yogurt contains:

• Calories: 149
• Fat: 8 grams
• Protein: 9 grams
• Carbs: 11 grams
• Sugar: 12 grams

As you can see, plain yogurt itself contains a fair amount of natural milk sugar (lactose) which contributes most of its carb content. Still, having 11 grams of carbs per serving qualifies it as a relatively low-carb food.

Low-Fat vs Full-Fat Yogurts

You might think choosing low-fat or non-fat yogurt could further reduce carbs, but the nutrition difference is negligible.

Low and non-fat yogurts remove fat through more processing and straining. Although theyll be slightly lower in fat, most contain similar amounts of carbs and protein compared to whole milk yogurt.

On keto, your body runs on fat for fuel, so full-fat dairy products tend to be best for staying in ketosis.

Greek Yogurt Has More Protein, Less Carbs

Greek yogurt has even more whey strained out than regular yogurt. This makes it thicker with less naturally-occurring sugar.

An 8-ounce serving of plain, whole milk Greek yogurt contains:

• Calories: 150
• Fat: 10 grams
• Protein: 17 grams
• Carbs: 6 grams
• Sugar: 6 grams

With almost twice as much protein and fewer carbs than regular yogurt, Greek yogurt can be one of the best keto dairy items.

Added Sugars Raise Carb Counts

Where yogurt tends to run into trouble carb-wise is when sugar or other sweeteners enter the picture.

Pre-flavored yogurts ramp up carbs and kick most choices off the keto island. Here are the nutrition counts for an 8-ounce serving of vanilla flavored yogurt made from low-fat milk:

• Calories: 149
• Fat: 2.5g
• Protein: 12g
• Carbs: 24g
• Sugar: 23g

Once sweeteners like cane sugar or fruit are added, carb counts double or more regardless of fat content. Non-fat doesnt save flavored yogurts from having too many carbs for keto.

Best Keto-Friendly Yogurt Options

Knowing what to look for makes it easier to find keto yogurts to enjoy.

Some key buying criteria for yogurt that can fit into low-carb eating plans include:

1. Plain, Unsweetened Yogurts

Plain yogurts give you a nutrient-dense foundation free from sneaky added sugars. Both regular and Greek-style yogurts work, but higher protein Greek yogurt has a slight edge.

2. Full Fat Over Low-Fat Varieties

On keto, your body expects 75-80% or more of calories from fat. Low or non-fat yogurt takes away nutrients you need without saving carbs or calories.

3. Organic When Possible

Organic yogurt comes from cows not treated with antibiotics or growth hormones. Prioritizing organic supports animal welfare and sustainable farming.

4. Live Active Cultures

Look for yogurts listing live and active cultures, ensuring your yogurt contains beneficial probiotics. This supports healthy digestion.

5. Limited Added Ingredients

Some yogurt contains thickeners like pectin or gelatin to improve texture. They add negligible carbs but its best to stick to simple ingredients.

How Much Yogurt Fits into Keto Diet Plans

When adding yogurt to your keto diet, moderation and portion control are key.

Even though plain yogurt averages just 5-10 grams of net carbs per serving, limiting your intake keeps its carbs from quickly adding up.

Daily Yogurt Servings on Keto

Here are reasonable yogurt serving sizes to work into a keto diet:

• 1 serving Greek yogurt = 4 ounces (125 grams)
• 1 serving regular yogurt = 4-6 ounces (125-175 grams)

Measure your portions to prevent overeating. This keeps yogurts carbs and calories controlled.

Yogurt as an Occasional Treat

Another option is reserving yogurt for an occasional treat instead of something you eat daily.

Even if you eat double portions a couple times per week, keeping yogurt spaced apart prevents overdoing carbs.

Tips for Adding Yogurt to Keto Eating Plans

Plain yogurt can seamlessly work into varied keto menus. Consider these ways to enjoy yogurt and make each bite count.

Boost Yogurts Nutrition

When buying plain yogurts, you control all additional ingredients. Customize yogurt cups by stirring in keto-friendly mix-ins.

Options like chia or flax seeds, coconut, walnuts or nut butters introduce healthy fats and texture. Low-carb berries add sweetness with fiber and antioxidants.

Substitute Mayo with Yogurt

Yogurts cool tang pairs wonderfully with sandwiches, wraps, chicken or potato salads. Using yogurt instead of mayonnaise lightens these staple comfort foods.

Make Keto Smoothies and Parfaits

For a protein boost, use yogurt as the base for smoothies with nut milks and keto protein powder. Layer yogurt into parfaits with chia pudding, nuts and cinnamon.

Greek Yogurt Desserts

For a satisfying finish, Greek yogurt excels as the base of lower carb desserts. Mix in cocoa powder and stevia for healthy chocolate pudding, or lemon curd and whipped cream for lemony cheesecake.

Quality Store-Bought Keto Yogurts to Try

Searching store shelves, you can find suitable lower carb yogurts sticking close to minimal ingredients.

Here are a few recommended keto yogurts available nationwide:

Chobani Less Sugar Greek Yogurt

• Calories: 100
• Fat: 5g
• Carbs: 4g
• Protein: 11g

This thick Greek yogurt minimizes added sugars without sacrificing taste. With 2% milk and live cultures, it delivers plenty of protein to start your day. The peach tastes balanced, not overwhelming.

Siggis 4% Yogurts

• Calories: 100
• Fat: 4g
• Carbs: 4g
• Protein: 11g

Siggis skyr-style yogurt offers indulgent whole milk taste while keeping carbs controlled. Their plain yogurt works well sweetened or paired with berries and nuts.

Fage 2% Greek Yogurt

• Calories: 130
• Fat: 4g
• Carbs: 7g
• Protein: 18g

With stellar macros of 4g fat, 7g carbs and 18g protein in each 5.3 ounce container, Fage puts out fantastic strained Greek yogurt. Enjoy their plain, peach or cherry flavors.

Is Homemade Yogurt Keto-Friendly?

Besides store-bought brands, another option is making your own yogurt at home. This allows exact control over ingredients and carb counts.

Homemade Yogurt Ingredients

The ingredients for yogurt you make yourself contain:

• Milk - Whole or nut varieties work best
• Yogurt cultures - Purchase packets or use plain yogurt with active cultures as a starter
• Optional: Stabilizers if desired for thickness - Gelatin or pectin

Thats it! Then you control flavorings and toppings. This superbly simplifies staying low carb compared to buying preflavored yogurt packed with sugar.

Tips for Homemade Keto Yogurts

Here are tips for homemade yogurts to best suit low-carb eating:

• Use whole dairy or nut milks
• Try goat or sheep milk for variation
• Cream or cream cheese adds luxurious fat
• Stir in collagen for extra protein

Getting creative crafting your own yogurt opens many possibilities perfect for the keto diet.

Health Benefits of Keto-Friendly Yogurt

Enjoying yogurt in moderation supplies beneficial nutrients for health on keto diets including:

High-Quality Protein for Muscles

Yogurt provides substantial protein for building and repairing tissues. This protects lean muscle mass as you lose weight.

Bone-Building Calcium and Phosphorus

These two minerals strengthen bones to prevent fractures and osteoporosis long-term.

Gut-Friendly Probiotics

The live active cultures in yogurts populate your digestive tract with good bacteria. Probiotics support regularity, immunity and nutrient absorption.

Additional Nutrients like B Vitamins and Potassium

Yogurts supply useful amounts of riboflavin, B12, potassium and more to round out nutrition in low-carb diets.

Potential Downsides of Too Much Yogurt on Keto

While yogurt can be part of keto success, there are a few considerations with overdoing intake:

Eating Too Many Carbs

Its easy to underestimate yogurts carbs, especially higher sugar Greek varieties. This could compromise ketosis by providing excess carbs.

Consuming Too Much Dairy

Some people have sensitivities to dairy proteins like casein and whey. Pay attention to any sinus congestion or digestive issues flaring up.

Spiking Blood Sugar

Yogurt has a moderate impact on blood sugar. Individuals with metabolic issues may experience unstable blood glucose levels.

Testing blood sugar gives helpful feedback on how your body reacts to different yogurt amounts and types.

The Takeaway Is Yogurt Keto?

Choosing plain whole milk yogurt without sweeteners or additions can work for keto. Stick to reasonable portion sizes, and enhance nutrition with healthy mix-ins.

For most low-carb dieters, enjoying yogurt in moderation poses little issues. But some may tolerate yogurt better than others.

Pay attention to your bodys signals and adjust intake based on energy, cravings and other feedback. Yogurt can be a tasty keto addition when keeping carbs in check.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.