When starting a new diet it can be discouraging to read long lists of products you can no longer indulge in.
For many traditional diets that focus on cutting calories, it sometimes feels like you can’t eat anything with taste, or anything that you really crave.
Luckily for those who have decided to go keto, there is plenty of tasty (and healthy) food that you can consume while adhering to the diet guidelines.
So let’s get to it, and start talking about yogurt.
Many people think that going keto means cutting out dairy, but that’s just not true. While some dairy (such as processed milk and cheese) is high in carbohydrates and should be avoided, full fat and organic options are perfect additions to the keto diet.
If nutritional content is researched and brands are chosen correctly, yogurt can provide health benefits to your keto diet.
What is Yogurt, exactly?
This might seem like a silly question, but when you think about it, the origin of yogurt is quite vague to most people.
Understanding more about what yogurt actually is can help in determining what types are good or bad for keto dieters.
Yogurt is milk (or other dairy products) combined with an active bacterial culture. Sounds gross, but this bacterial culture is added in order to break down the sugars (glucose and galactose) in the dairy lactose, converting them into lactic acid.
For keto dieters, this should sound a familiar happy alarm.
Yogurt is essentially dairy taking a step towards being keto and converting sugars before we consume them.
The type of yogurt is normally determined by the respective fat content (low fat, full fat, etc). Higher fat yogurt is made from higher-fat base dairy products such as full cream milk.
Greek yogurt and low-carb yogurt is produced by draining and filtering normal yogurt post-fermentation, leading to much of the lactose (carbs) being strained out of the final product. These drained yogurts tend to be concentrated versions of normal yogurt with high protein and low carb content.
Benefits of Yogurt on Keto Diet
Not only are you allowed to eat yogurt on the keto diet, but it can be extremely beneficial to do so. Here are some of the important benefits of yogurt for those going keto.
Probiotic (Gut Health)
Yogurts that have not been pasteurized and still have live bacteria cultures are a great source of probiotics, which have been shown to aid in digestion and overall gut health. Probiotics such as Bifidobacteria and Lactobacillus have been proven to treat symptoms of digestive issues such as IBS.
Other studies have shown these probiotics help in keeping gut health regular, decreasing bloating and constipation, and decreasing the risk of diarrhea.
Consuming yogurt as part of your keto diet can help your body to get these needed probiotics, as well as help some of the symptoms often associated with “keto flu”.
Vitamins and Minerals
For many still getting used to the keto diet, cutting out high carbohydrate foods can often result in a vitamin and mineral deficiency. Vegetables and fruits that are high in carbohydrates are often also high in these nutrients.
Yogurt is a great course of the following vitamins and minerals essential for maintaining a healthy diet, and can also prevent many unwanted side effects of the keto diet, such as hair loss.
Vitamin B (B12 and Riboflavin)
Other than using keto meal replacements, consuming yogurt is one of the best ways to ensure your body is getting the nutrient, vitamins, and trace minerals it needs.
High in Protein and High in Fat
If you’ve done your research on the keto diet, you are well aware of the need to increase your fat, monitor your protein, and cut your carbs. Yogurt provides a concentrated protein source without any of the unnecessary carbohydrates.
Many types of full cream yogurt also provide a tremendous source of healthy fat, a keto diet essential.
High protein and fat content work together to suppress feelings of hunger, eliminate cravings, and provide balanced digestion.
Greek yogurt is often touted as the perfect keto variety, as it is drained of carbohydrates, concentrated with proteins, and topped with healthy fats and probiotics.
Best Keto-Friendly Yogurts on the Market for 2020
Now that we have convinced you of the benefits yogurt can have on your keto diet, let’s go through some of the best brands on the market.
It’s triple strained and intensely thick and creamy. Aimed at a low-fat market, this brand is great for keto dieters looking for a reliable source of protein and essential vitamins and nutrients. Chobani included live and active cultures and three types of probiotics.
Serving Size = 5.3oz
4g Sugar | 6g Carbs | 80 Calories | 0g Fat | 15g Protein
“Just milk and cultures. Plain and simple.” True to form, YQ from Yoplait serves its customers with a hyper filtered product that gets rid of almost all carbs while providing a concentrated protein supplement. One of the lowest carb options we have found.
Serving Size = 5.3oz
1g Sugar | 2g Carbs | 150 Calories | 3g Fat | 17g Protein
Unlike the previous two products, Peak Yogurt goes the next step in providing an awesome keto product chock-full of healthy fat and low in carbs. Even though the high-fat percentage provides less room for heavy protein, Peak Yogurt was designed with the keto diet in mind.
Serving Size = 5 oz
4g Sugar | 4g Carbs | 150 Calories | 27g Fat | 8g Protein
Our all-around product, Fage Total Greek Yogurt gives a nice balance of high fat and high protein while doing it’s best to maintain low carbs. It’s rich, creamy and incredibly useful for keto dieters looking for a balanced supplement.
Serving Size= 7oz
6g Sugar | 6g Carbs | 190 Calories | 10g Fat | 18g Protein
Keto Yogurt Summary
When choosing a yogurt to supplement your keto diet, remember to stick to a few important guidelines.
- Look for whole-fat (fewer carbs, more fat)
- Choose yogurts with active bacteria cultures
- Opt for the “plain” flavors to ensure fewer carbs. You can always add fruit or other natural keto sweeteners.
Remember to choose your yogurt based on your individual nutrient goals. If you already have a protein-heavy diet, don’t consume a high-protein yogurt that could put you over your limit.
Always keep in mind the keto nutrient breakdown and find the perfect yogurt for you.
Florence, aka Flo, is the lead editor at keto.fm. Obsessed with nutrition, Flo used the keto + a one meal a day (OMAD) diet to lose 50lbs in under half a year.
After experiencing the benefits first, both mentally and physically, he became one of the many keto ambassadors online.
He is currently working towards becoming a NASM Certified Nutrition Coach.