The ultimate goal of a keto diet is to keep your body in a metabolic state known as ketosis.

As point of view of health Our bodies use carbohydrates for energy. So when you limit the number of net carbs, stored fat will use instead and converted to power in your body.

Remember to keep your body in ketosis, and you need to stay away from carbs and eat foods that are high in fat. Now, this may sound simple, but it can be quite demanding and tedious. Yogurt can help calm you, spice up your keto diet, also make your meal less vexatious.

But, what is yogurt keto? Usually, simple yogurt is low in carbs. Half a cup of plain Greek yogurt contains only less than 10 grams of pure carb. Plain yogurt (100 grams) includes more than 3.3 grams of fat in a single serving – about 3%. So if you are looking for keto yogurt, make sure it is straight or at least sweet.

best yogurts for keto diet

What is yogurt?

Sometimes with things to eat, things get a lot easier than you think.

You can make homemade whipped cream by adding heavy whipping cream to a bowl and blending it with KitchenAid. Heavy oil and egg yolk can rotate and produce homemade fruit.

Yogurt is those examples.

Yogurt is another set of milk or milk products combined with an active culture (aka hungry, friendly bacteria).

Leave these bacteria for a few hours to eat some tasty sugar (lactose) and turn this lactose sugar into lactic acid, and you’ve got yogurt. It’s that easy.

There is value in the process and selection of ingredients, but the basic principles are elementary.

Then what is the difference between Greek yogurt and regular yogurt?

Greek yogurt pressed only three times, so most of the liquid (whey) removed in the mixture of milk and bacteria. That is why Greek yogurt is so thick—this concentrated yogurt, which is why Greek yogurt products contain high protein.

Greek yogurt can also be low in carbs. When the liquid emits the same, they even remove most of the lactose (source of carbs) within the yogurt.

what is yogurt

Added Ingredients

The yogurt you buy may include ingredients during processing that affect carbohydrate count. For example, plain yogurt often contains ingredients that boost carb.

Nonfat milk powder often added to dense nine feet plain yogurt. Powdered milk contains milk sugar called lactose 9. So it contains back carbs that are digested by the probiotic bacteria when turning milk into yogurt.

Eating whole milk is thicker, so it is less likely to powdered milk or carb-rich than low fat or nonfat. If you are looking for low carbs, this should be your first choice when you are making your choices.

Can you eat yogurt on keto?

 Of course, as long as it is the right kind and the proper serving size. keto generally recommends eating 20 to 50 grams of carbs daily. It doesn’t have much room to work with, so if you’re eating yogurt, you’ll want to opt for the low-carb options.

That may sound obvious, but there may be more choices than you think.

can you eat yogurt on keto

Natural benefits of eating yogurt

According to the USDA, this carb counts in a typical 6 oz serving (keep in mind that they vary by brand):

  • Whole milk Greek yogurt: 7.5 grams of carbohydrates
  • Whole milk: 7.92 grams carbohydrates
  • Low-fat yogurt: 11.97 grams of carbohydrates
  • Non-fat or skim milk: 13.06 grams carbohydrates
natural benefits of eating yogurt

Yogurt can also reduce appetite and help you feel full. That is not the wrong way to start the day.

 You can cut half of the carbs in any yogurt nutrition label.

Because the FDA requires companies to list the nutritional value of the product before the cooking process, in the case of yogurt, cooking is the fermentation process when active cultures eat lactose, which eliminates the total carbohydrates found within yogurt.

If you scared of yogurt labels, this is good news!

Yogurt is a good source of protein

Protein is one of these three macronutrients and uses to build muscle and cells in your body. Yogurt, especially Greek yogurt, can be high in protein and can last you for hours.

Yogurt is a good source of protein

Bacteria found in yogurt promote a healthy gut

Since yogurt is a fermented meal like kombucha, sauerkraut, or kimchi. It contains many healthy bacteria that are good for balancing the harmful and good bacteria in your gut and contain common probiotics. General digestive health can help.

bacteria founde in yogurt promote a healthy gut

Yogurt has high amounts of vitamins and minerals

Yogurt contains both Vitamin B and D, and Vitamin B is right for heart disease, and D Vitamin is good for healthy bones. It can prevent a variety of horrible conditions! It also contains minerals such as magnesium and potassium that can help with blood pressure and metabolism.

The Best Low-Carb Yogurt:

Considering the different production ideas and types 8, choosing low-carb can lead to this confusion. Generally, the best choice is whole milk Greek yogurt, which is unpleasant. It is less likely to thicken with the addition of milk powder or other carbohydrates than nonfat or low-fat yogurt.

If you can find one with live cultures 8, you can further reduce the carb count. Avoid low fat and nonfat as they often contain carbohydrates.

Yogurt has high amounts of vitamins and minerals

Different types of yogurt

When they you take into account productive practices. They deep concentration, yogurt counts can vary depending on the variety.

Consider some of this type of yogurt and as the carb count may vary.


Many famous yogurt flavors and fruit flavored yogurt are often made with water or other sweet fruits such as peach yogurt among others.

Each of these flavors will be high in sugar and high in carbs – even if they claim to be “all natural” or “natural flavored.” Fruits contain sugar 10 (fructose), so even if sugar is not added, the fruit provides extra carbohydrates. Besides, many of these flavors add to the sweetness by adding more sugar.

The actual carb count for flavoring is large, but flavored Greek yogurt can contain 14 to 20 grams of sugar. And double the traditional low fat flavors.

flavor yogurt

Frozen yogurt

Frozen yogurt is delicious because it is so sweet. Sweetness is like (usually) added sugar. Even frozen yogurt with fruit flavors usually contains enough sugar.

Soft serve frozen yogurt can contain 35 grams of carbohydrates or more in a single serving. The same service considered a cup. The carb of count will be increase If fruit added or other toppings.

Frozen yogurt bars are also high in carbohydrates, though because these products controlled they can be a smart choice.

Frozen yogurt

Coconut yogurt

Coconut milk is a non-dairy alternative to milk, which is different from coconut flavored milk. Non-dairy coconut yogurt sold in some stores and you can also make it at home.

It depends on how adapted and coconut milk may contain less than one carb of classical or Greek yogurt. But if you add any flavors or toppings, the carb calculation is most likely raised.

coconut yogurt

Is Yogurt keto Friendly?

Most yogurt brands are not keto-friendly due to the high amount of milk and fruit contained in yogurt. But, some non-sweetened lactose-free yogurt brands like Kite Hill and Wii Q are low in pure carbs and can consider keto-friendly.

yogurt keto friendly

Is yogurt probiotic?

Yes, yogurt is a probiotic. It understood that all yogurts made with active yogurt cultures using a yogurt starter. Some common cultures used are S. Thermo Felicia, El Esido Felicia, Biafides, L. Casey, and L. Bulgaria. These are the cultures that make yogurt delicious.

yogurt probiotic

Final words

Yogurt always used as a healthy snack. But most sugar contains extra. Yogurt is gluten-free in its pure form. Yet, the additional sweeteners and flavors included in trade yogurt usually contain gluten. So to make sure you have to read the labels. Famous Yogurt brands in market like Kite Hill and Chobani are transparent. The production process has a certificate of gluten-free.

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