When you’re following a low carb diet like keto, it’s important that you are mindful of the amount of carbs in each and every food that you eat, including yogurt. Even though yogurts are generally low in carbs, you cannot just assume that all yogurts are.
You need to read the label of each container carefully. In fact, some yogurts contain 10 – 20 grams of carbohydrates, which means that it is not technically suitable to those who are on a strict ketogenic diet. So if you are on the low carb or keto diet, what would be the best yogurt to eat?
Related reading: How Many Carbs Do You Need To Eat To Lose Weight?
Greek Yogurt Is Best for Low Carb Diet
Greek yogurt is the best yogurt to consume if you’re going low carb. This yogurt is rich in protein, which promotes fullness. A typical serving of a 6-oz yogurt has around 15 to 20 g of protein, which is equivalent to the protein found in 2 to 3 oz. of lean meat. This is why the Greek yogurt appeals to vegetarians who sometimes struggle to get enough of this nutrient.
When it comes to carbohydrates, Greek yogurt is a great choice for those on a low carb diet. It contains half the amount of carbs found in regular yogurts. It only has around 5 to 8 grams, while regular yogurts have around 13 to 17 grams. The process of straining the yogurt removes some of the milk sugar, lactose, which makes it less likely to upset the stomach of people who are lactose intolerant.
As stated in this article written by Dr. Natalie Muth, a pediatrician & nutritionist,
With Greek yogurt, the milk and culture combo is then strained with a filter to remove the liquid whey part of milk. The straining process also removes some of the lactose sugars, salt and water. What is left is a thicker, creamier product that is higher in protein, but lower in sugar and carbohydrates than American-style yogurt.
Skip the Flavored Greek Yogurts
Take note, however, that Greek yogurt could also contain a high amount of carbs if it is sweetened with flavor or any type of sweetening agent, most especially sugar. When flavors are added to yogurt, the sugar content will most likely increase, which also increases its carb content. In fact, a 6 oz. low-fat fruit-flavored yogurt is said to contain 32 grams of carbs, which is definitely more than the amount of carb you’re allowed to consume in a low-carb ketogenic diet. Therefore, when adding Greek yogurt to your low carb diet, skip the flavored varieties. Always go for the plain varieties.
Low-Carb Yogurt Creations
If you’re someone who does not like the taste of the plain Greek yogurt, there are ways to make it tastier while still restricting the number of carbs it contains. For instance, you can add chopped nuts or perhaps some fruits that are low in carbs. You can add an ounce of roasted pecans, walnuts, hazelnuts, or pine nuts to your Greek yogurt. These nuts contain only around 4 – 5 grams of carbs per ounce. If you prefer fruits, go for blackberries, strawberries, or raspberries.
Related reading: Best Nuts to Eat On A Keto Diet
Related reading: 5 Healthy Fruits You Can Eat On A Low Carb Diet
If you decide to go low-carb, whether it’s keto diet or not, it’s important that you pay close attention to the nutrition labels of packed foods like yogurt. There are many different brands of Greek yogurt these days. Choose something that matches your low carb goals in order to fully enjoy the benefits that come with this dairy product.