What yogurt to eat in keto?

As part of a ketogenic diet, there are rumors that yogurts are not "Keto compatible". Well, you should know that not all yogurts are to be put in the same basket and that some are quite appropriate, here are some examples.

What is yogurt?

Yogurt is a dairy product obtained by fermenting milk by the growth of bacteria (1), usually Lactobacillus bulgaricus and Streptococcus thermophilus. These bacteria transform lactose (2) , a sugar present in milk, into lactic acid which thickens the milk and gives the yogurt its characteristic tangy taste.

Yogurt is a health-promoting food because it is a good source of calcium , which is essential for strong bones (3) . It also contains other important nutrients such as protein, vitamin B12, and potassium. The live cultures (probiotics) in yogurt also support the proper functioning of the digestive system (4) by restoring the balance of good bacteria in the gut. Eating yogurt helps strengthen the immune system and aids in weight control.

Different types

It is important to know that the production of yogurts differs depending on the desired result. A large majority of yogurts are rich in added sugars and artificial ingredients. However, to benefit the most from the benefits of yogurt, it is best to choose it plain, unsweetened.

Keto or not?

Yogurt can be included as part of a ketogenic diet, but it's important to choose a yogurt that is low in carbohydrates and high in fat. Greek yogurt and full-fat plain yogurt fit this criteria, being high in protein and fat while being relatively low in carbohydrates.

If you are looking for a sweet tasting product, there are products made with low-carb sweeteners like stevia or erythritol. Another option is to choose an unsweetened yogurt and add your own keto-compatible sweetener , in the amount that suits you.

The important thing is to avoid yogurts made with high-carb sweeteners like sugar, corn syrup, or honey. Low-fat yogurts are not recommended because they are usually high in carbohydrates.

Several keto-compatible yogurts:

A wide variety of yogurts are available to consumers today, allowing everyone to find what they are looking for according to the characteristics or nutritional qualities they are looking for. As part of the ketogenic diet, here are the products to favor:

• Unsweetened Greek yogurt : Made by straining the liquid whey from the yogurt, which allows for a thick, creamy texture. It has a slightly tart taste and is higher in protein than regular yogurt. The amount of carbohydrates in unsweetened Greek yogurt can vary. Typically, a 100-gram serving of plain, unsweetened Greek yogurt contains between 4 and 5 grams of carbohydrates (5). In addition to its higher protein content, it is a good source of calcium, phosphorus, vitamin B12, riboflavin, and probiotics (6) .

• Skyr : Icelandic yogurt (7) thick and creamy, similar to Greek yogurt but with a slight tangy taste. It has a high protein content and is low in fat.

• Kefir : fermented milk drink that resembles yogurt but has a finer texture. Here again, it has a slightly acidic and effervescent taste. It is made using a combination of different strains of bacteria and yeasts. It has beneficial effects on the microbiota (8). The carbohydrate content is a little higher but its benefits (9) are recognized. Consuming one or two portions per week has beneficial effects on the microbiota.

• Non-dairy yogurt : yogurt made from plant-based milks suitable for people who are lactose intolerant or vegan. It should be noted that their sugar content is often higher than in the previous yogurts, and that the amount of protein and vitamins is much less interesting.

• Probiotic yogurt : contains live cultures of probiotics, i.e. bacteria that are beneficial for the balance of intestinal flora.

Important !

Checking the nutrition label and the ingredients that make up the yogurt is essential in order to avoid products that are too sweet or made with artificial ingredients.

Alternative

If you have the option, making homemade yogurt allows you to control the ingredients and quantities used. A yogurt maker is a must-have if you choose this option.

Then the needs are simple: milk, a thermometer and a culture (either lactic ferments or a spoonful of plain yogurt).

In conclusion

Yogurt can be consumed in a ketogenic diet depending on the type. It is necessary to favor fatty or high-protein yogurts, with a low carbohydrate content. It is also good to consume, occasionally, yogurts that contribute to the proper functioning of the intestinal flora, although the carbohydrate content is higher, the health benefits are undeniable.

1 https://pubmed.ncbi.nlm.nih.gov/30506248/

2 https://foodinsight.org/what-is-lactose/

3 https://pubmed.ncbi.nlm.nih.gov/24695889/

4 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8812230/

5 https://www.verywellfit.com/greek-yogurt-nutrition-health-benefits-5193987

6 https://fdc.nal.usda.gov/fdc-app.html#/food-details/170903/nutrients

7https://pubmed.ncbi.nlm.nih.gov/34121642/

8 https://pubmed.ncbi.nlm.nih.gov/28222814/

9 https://www.drberg.com/blog/yogurt-versus-kefir