Is Yogurt Allowed on a Keto Diet?

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The keto diet is a popular low-carb, high-fat diet that aims to put your body into ketosis, burning fat for fuel instead of glucose. To achieve this, you must limit your carb intake to about 20 to 50 grams daily, depending on your needs and goals.

But what about yogurt? Yogurt is a fermented dairy product with carbs, protein, probiotics, and other nutrients. Is yogurt allowed on a keto diet? The answer is: yes, but it depends on the type and amount of yogurt you choose.

In this article, we will explore the different types of yogurt and their carb counts, the benefits and drawbacks for keto dieters, and how to enjoy yogurt on a keto diet in moderation and with some adjustments. Let’s get started!

Types of Yogurt and Their Carb Counts

There are many types of yogurt, and they vary in their carb content, flavor, texture, and cooking methods. Here are some common types of yogurt and their carb counts per serving size (1/2 cup), according to the USDA:

• Plain yogurt: 5.5 grams of total carbs, 4 grams of net carbs
• Greek yogurt: 3.5 grams of total carbs, 3 grams of net carbs
• Skyr yogurt: 6 grams of total carbs, 4 grams of net carbs
• Flavored yogurt: 19 grams of total carbs, 18 grams of net carbs
• Non-dairy yogurt: 10 grams of total carbs, 8 grams of net carbs
• Homemade yogurt: varies depending on the ingredients and method used

As you can see, some types of yogurt are lower in carbs than others, and some are higher than the recommended daily limit for keto dieters. For comparison, other keto-friendly dairy products have much lower carb counts, such as cheese (0.9 grams of total carbs), cream (0.8 grams of total carbs), and butter (0 grams of total carbs).

Therefore, if you want to eat yogurt on a keto diet, you should opt for lower-carb varieties, such as plain, Greek, or Skyr yogurt, and avoid higher-carb ones, such as flavored or non-dairy yogurt.

Benefits of Yogurt for Keto Dieters

Yogurt may have some carbs, but it also has nutritional benefits for keto dieters. Here are some of them:

• Probiotics: Yogurt is a good source of probiotics, which are live microorganisms that can improve your gut health and immune system. Probiotics can also help with weight loss, blood sugar control, and mood regulation.
• Protein: Yogurt is one of the few plant-based sources of complete protein, meaning it contains all nine essential amino acids that your body cannot make on its own. Protein can help with muscle growth, repair, and maintenance.
• Calcium: Yogurt is rich in calcium, supporting bone health and preventing osteoporosis. Calcium can also help with blood pressure regulation and nerve function.
• Phosphorus: Yogurt is also high in phosphorus, another mineral that can help with bone health and energy production. Phosphorus can also help with kidney function and hormone balance.
• B vitamins: Yogurt contains various B vitamins, such as riboflavin, niacin, and vitamin B12. These vitamins can help with energy production, cell growth, and metabolism. They can also help with brain function, skin health, and red blood cell formation.

However, yogurt also has some drawbacks that you should be aware of:

• Lactose: Yogurt contains lactose, a type of sugar that some people may have trouble digesting or be intolerant to. Lactose can cause symptoms such as bloating, gas, diarrhea, or nausea in some people.
• Sugar: Yogurt may also contain added sugar, especially if it is flavored or sweetened. Sugar can increase your carb intake and spike your blood sugar levels. Sugar can also feed harmful bacteria in your gut and cause inflammation.
• Additives: Yogurt may contain additives, such as artificial colors, flavors, preservatives, or thickeners. These additives may have negative effects on your health or ketosis. They may also cause allergic reactions or sensitivities in some people.
• Allergens: Yogurt may also contain allergens, such as milk, soy, or nuts, depending on the type and brand of yogurt. These allergens may cause symptoms such as hives, itching, swelling, or anaphylaxis in some people.

To reduce the negative effects of yogurt on your health or digestion, choose plain or unsweetened varieties, opt for organic or grass-fed sources, or make your yogurt at home.

How to Enjoy Yogurt on a Keto Diet

If you decide to eat yogurt on a keto diet, follow some tips to ensure you don’t exceed your carb limit or compromise your ketosis. Here are some of them:

• Choose lower-carb varieties of yogurt, such as plain, Greek, or Skyr yogurt. These types of yogurt have less sugar and more protein than other types, which makes them more filling and satisfying.
• Limit the portion size of yogurt to a few ounces or less. Yogurt can add up quickly in carbs, so you should measure your servings carefully and not overdo it. A small amount of yogurt can still add flavor and nutrition to your meal without breaking your carb budget.
• Combine yogurt with high-fat and low-carb foods like nuts, seeds, berries, or coconut flakes. This can help balance the carbs in yogurt and satisfy you. It can also enhance the taste and texture of yogurt by adding some crunchiness, sweetness, or creaminess.
• Add spices or extracts to enhance the flavor of yogurt, such as cinnamon, vanilla, or lemon. These can add some freshness and aroma to your dish, as well as some antioxidants and anti-inflammatory benefits. They can also help mask any sourness or blandness that some people may find in yogurt.
• Make keto-friendly recipes with yogurts, such as smoothies, dips, dressings, or desserts. You can use yogurt as a base or an ingredient in various dishes that are low in carbs and high in fat and protein. You can also use low-carb alternatives to replace high-carb ingredients in your recipes, such as almond milk instead of regular milk or erythritol instead of sugar.

To give you some inspiration, here are some keto-friendly recipes with yogurt from reputable sources that you can try:

• Keto Strawberry Smoothie with Yogurt: This is a refreshing and delicious smoothie that combines yogurt, almond milk, strawberries, vanilla extract, and stevia. It has only 4 grams of net carbs per serving and 12 grams of protein.
• Keto Tzatziki Sauce with Yogurt: This is a creamy and tangy sauce that features yogurt, cucumber, garlic, lemon juice, and dill. It has only 2 grams of net carbs per serving and 3 grams of protein.
• Keto Cheesecake with Yogurt: This is a decadent and rich dessert that uses yogurt, cream cheese, eggs, erythritol, and vanilla extract. It has only 3 grams of net carbs per serving and 7 grams of protein.

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