The ketogenic diet, popularly known as “keto,” is a high-fat, moderate-protein, and low-carbohydrate diet designed to help the body enter a state of ketosis. In ketosis, the body burns fat for fuel instead of carbohydrates. Many people on keto enjoy the taste, texture, and probiotics of yogurt, but traditional yogurt is often high in sugars and carbs, which can kick someone out of ketosis.
This article explores keto-friendly yogurt options that allow keto followers to enjoy this delicious dairy food without exceeding their daily carb limits.
Types of Keto-Friendly Yogurt
a) Greek Yogurt
Greek yogurt is often thicker and creamier than traditional yogurt. It’s typically higher in protein and lower in sugar, which makes it more suitable for the keto diet. Look for unsweetened varieties, as many brands add sugar to enhance flavor.
b) Icelandic Yogurt (Skyr)
Icelandic yogurt, also known as Skyr, is similar to Greek yogurt in terms of its creamy texture and high protein content. It’s often lower in fat, so it may be necessary to add a fat source to make it keto-friendly.
c) Coconut and Almond Milk Yogurts
For those who avoid dairy, coconut and almond milk yogurts are great alternatives. These types of yogurts are lower in carbs and suitable for vegans. Choose unsweetened versions, as many plant-based yogurts contain added sugars.
d) Full-Fat Regular Yogurt
While less common than Greek or Skyr varieties, some full-fat regular yogurts are also keto-friendly if they’re unsweetened and have a lower carb content. These can be a little more challenging to find, but brands are increasingly introducing options to meet keto demand.
Key Nutrients in Keto Yogurt
Yogurt, particularly keto-friendly varieties, can offer the following nutritional benefits:
- Probiotics: Yogurt is a rich source of probiotics, which aid digestion and support gut health.
- Healthy Fats: Full-fat yogurts contribute to the fat intake necessary for keto.
- Protein: High-protein yogurts like Greek or Icelandic yogurt help maintain muscle mass and can keep you fuller longer.
- Calcium and Vitamin D: Both are crucial for bone health and are often found in yogurt.
Best Store-Bought Keto Yogurt Brands
Here are some of the most popular store-bought keto-friendly yogurts available:
- Two Good Greek Yogurt
- With only 2 grams of sugar per serving, Two Good Greek Yogurt is a great choice for keto. It’s available in a variety of flavors but always choose the plain, unsweetened version for the best keto compatibility.
- Fage Total 5% or 10% Greek Yogurt
- Fage’s higher-fat Greek yogurt options (5% and 10%) are low in carbs, with approximately 5-6 grams per serving. It’s a creamy, filling option that fits into keto if you watch the portion size.
- YQ by Yoplait
- YQ Plain Yogurt is ultra-filtered and contains just 1 gram of sugar per serving, making it one of the most keto-friendly options. It’s high in protein and has a smooth texture.
- Kite Hill Almond Milk Yogurt (Plain Unsweetened)
- Kite Hill’s almond milk yogurt is dairy-free, low in carbs, and suitable for keto, especially for those who follow a vegan keto diet. It’s available in a variety of flavors, but the plain unsweetened is the most keto-compatible.
- Cocoyo Coconut Yogurt
- Cocoyo is a coconut-based yogurt that’s low in carbs and has a probiotic punch. Look for the plain version without added sugars for the best keto option.
How to Select Keto Yogurt: Tips and Tricks
When choosing keto-friendly yogurt, consider these key points:
- Check the Sugar Content: Avoid yogurts with added sugars or artificial sweeteners.
- Opt for Full-Fat Options: Low-fat yogurts often contain more carbs to enhance flavor.
- Look at the Carb Count: Ideally, choose yogurt with 6 grams or fewer of carbs per serving.
- Choose Plain and Unsweetened Varieties: Even flavored “low-carb” yogurts may have hidden sugars that can add up quickly.
DIY Keto Yogurt: Make It at Home
If you’re having trouble finding a keto yogurt that fits your macros, making yogurt at home is a rewarding option. Here’s a simple guide to making keto-friendly yogurt at home:
Ingredients:
- 4 cups of full-fat milk (dairy or non-dairy)
- 2 tablespoons of yogurt starter or plain, unsweetened yogurt
Instructions:
- Heat the milk until it reaches 180°F, then let it cool to 110°F.
- Mix in the yogurt starter thoroughly.
- Pour the mixture into a container and cover.
- Let it ferment for 6-12 hours, depending on how thick and tangy you want the yogurt.
- Once set, refrigerate for a few hours, and it’s ready to eat.
This homemade version is naturally low in sugar, and you have complete control over the ingredients.
Yogurt Toppings and Mix-ins for Keto Dieters
Adding low-carb toppings can enhance the flavor and nutritional value of keto yogurt. Here are some keto-friendly toppings to consider:
- Berries: Blueberries, raspberries, and strawberries are lower in carbs and add a touch of sweetness.
- Chia Seeds or Flaxseeds: Both are rich in fiber, omega-3s, and add texture to yogurt.
- Coconut Flakes: Unsweetened coconut flakes add healthy fats and a tropical twist.
- Nut Butter: Almond butter or peanut butter are great high-fat, low-carb options.
- Cacao Nibs or Dark Chocolate Chips: Look for unsweetened or very dark chocolate with minimal added sugar.
Conclusion
Yogurt can absolutely be a part of the ketogenic diet if chosen carefully. From Greek yogurt to non-dairy alternatives, keto-friendly yogurts offer a range of options. The key is to choose plain, unsweetened varieties that align with your daily carbohydrate limit. Whether you buy a pre-made brand or make it yourself, adding yogurt into your keto meal plan offers probiotics, protein, and a delightful way to keep your diet varied and enjoyable.
With a little awareness and the right choices, yogurt can become a favorite keto snack or breakfast addition. So next time you’re craving a creamy, tangy treat, reach for a keto-friendly yogurt and enjoy it with confidence.