The Best Yogurts for a Keto Diet
Published August 29, 2019 (Last Modified March 23, 2020)
One of the many new trends these days in keeping your body in shape and healthy is the keto diet. Even the celebs are doing it! If you haven’t heard yet all the buzz about this popular trend, keep reading to familiarize yourself with it!
What is Ketogenic Diet?
Ketogenic Diet, or mostly known as “Keto Diet” is a high-fat, adequate-protein and a low-carb diet.
This diet isn’t just a weight-loss trend. It was already known in the 1920s for treating drug-resistant epileptic children.
How Does Keto Diet Work?
The ultimate goal of the keto diet is to put and also keep, your body in a metabolic state called ketosis.
Our bodies largely use carbohydrates for energy. So when you restrict the number of net carbs, the stored fats will be used instead and convert it as your body energy.
Remember, to keep your body in ketosis, you need to stay away from the carbs and eat foods that are high in fats instead.
Now, this may sound easy, but this can get quite demanding and boring. To spice up your Keto diet and make your meals less boring, a yogurt might help you get satiated.
But, is yogurt keto? Plain yogurt is generally low in carbs. A half-cup of plain Greek yogurt only has about less than 10 grams of net carbs. A single serving of plain yogurt (100 grams) also has more than 3.3 grams of fat – about 3%. So if you’re looking for a keto yogurt, make sure it’s plain or at least has a minimal amount of sweetener.
Probiotics in Yogurt
Aside from having high quantities of protein and fats, yogurts are also known for their probiotic content.
But what are probiotics?
Also known as the “good bacteria”, probiotics are living microorganisms that are beneficial to your health. They are naturally present in your body, particularly in the gut area.
You can also get them in the foods you eat. Probiotics are especially abundant in dairy products and fermented foods like kimchi and sauerkraut.
Can the probiotics in yogurt help you lose weight?
The health benefits of probiotics are wide and varied. But it’s more popularly known for addressing digestive problems.
It colonizes the gut and creates a healthy balance of good and bad bacteria in there. An imbalance of organisms in your gut can help the bad bacteria propagate. This could lead to dysbiosis which, in turn, contributes to obesity.
In a 2014 study, obese men and women were given a probiotic supplement each day for 24 weeks. The microorganisms in each supplement are equivalent to the number of probiotics in a single serving of yogurt. They were also subjected to a low-calorie diet.
At the end of the study, the women have lost twice the amount of weight than those who are not taking probiotic pills.
Whole Milk Yogurt vs. Nonfat Yogurt
We’ve always been told that low-fat dairy products are better than full-fat ones if we’re trying to lose weight. But this isn’t always the case.
If you’re on a keto diet, the higher the fat content of a product, the better it is for you. Remember, your goal is to cut back on carbs and increase your fat and protein intake.
As such, you should choose full-fat Greek yogurts rather than fat-free varieties. Full-fat Greek yogurts are made of whole milk while their non-fat counterparts are made from skimmed milk. If we’re going to do a nutritional comparison, the former has 11 times more fat than the latter. And this makes a whole world of difference if you’re trying on a ketogenic diet.
For vegans on a keto diet, a popular dessert option is coconut yogurt. It’s made with full-fat coconut milk instead and has no dairy content. But is coconut yogurt keto? According to the USDA, 1 cup of unsweetened coconut yogurt has 10g of carbs and 7g of fat. However, the type of fat you can get from this type of yogurt is usually saturated fat a.k.a. the unhealthy fat. So while it can be considered keto, those with heart conditions need to take it in moderation.
The Best Keto Yogurt Brands
With the thousands of yogurt brands in the market, finding one that tastes good and helps you lose weight naturally is not easy. To help you in your weight-loss journey, we’ve compiled this list of best keto yogurt brands.
1. Plain Cabot Greek
Plain Cabot Greek is made with pasteurized milk, cream, concentrated whey and milk protein, and live active cultures.
It has 22 grams of fat, 12 grams of carbs, and 16 grams of protein per serving. This thick and creamy keto yogurt can be used in dips or cooking, or a substitute for sour cream or cream.
You can also try adding berries or your favorite fruit on it for a delightful keto dessert.
2. Stonyfield Organic Greek Yogurt
Stonyfield Organic is a great brand to choose if you’re into organic. Their yogurts are made from all-organic ingredients. They also have many different products to choose from such as grass-fed, whole-milk, Greek, and a Smooth & Creamy line yogurt.
Stonyfield’s Greek Yogurt has 8 grams of fat, 9 grams of carbohydrates, and 21 grams of protein.
The great thing about this greek yogurt is that it’s non-GMO and gluten-free. The only ingredients here are cultured pasteurized whole milk and live active cultures.
3. White Mountain Bulgarian Yogurt
White Mountain Bulgarian yogurt has no ingredients that can compromise your health.
It’s only made from milk and live cultures. These two ingredients give this yogurt its signature tart flavor and creamy texture.
You may not believe it, but this yogurt is perfect for people with lactose intolerance because of its 24-hour fermentation process.
Aside from that, it is also high in probiotics, making it an excellent choice for gut health.
There are 3 types of White Mountain Bulgarian yogurt.
First, Whole-Milk has 8 grams of fat, 5 grams of carbs, and 13 grams of protein.
The second one is Non-fat Milk that has no fats, 10 grams of carbs, and 9 grams of protein. Although it doesn’t have fat content, you can use this as a dessert since it’s low carb.
Lastly, Whole-Milk Greek Yogurt. It has 8 grams of fat, 5 grams of carbs, and 8 grams of protein.
Bear in mind that Whole-milk yogurt and whole-milk Greek yogurt are different from each other. Just look at the protein content per serving.
This one has a pretty great offering and you have many options on what types of yogurt you want to eat.
4. Black Sheep Yogurt
According to some reviews, this brand of keto yogurt can be quite difficult to find. However, for those who can’t tolerate dairy that much, Black Sheep Yogurt of Old Chatham Creamery in New York is worth the search.
The good news is, you can buy this online. The downside is, you’ll need to buy several containers at a time to do so.
Black Sheep Yogurt has 12 grams of fat, 9 grams of carbs, and 13 grams of protein per 8 oz. of serving.
5. Chobani’s Full Fat Greek Yogurt
This vegetarian-friendly yogurt is made with whole milk and is triple-strained which makes it more thick, creamy, and delicious.
Chobani yogurt is also great for people with mild lactose intolerance because it has less than 5% lactose. What makes this great is that it is free from artificial sweeteners, making it healthy enough for you.
This yogurt contains 9 grams of fat, 8 grams of carbs, and 20 grams of protein.
6. Fage Total
Fage Total is a great choice for those who enjoy Greek yogurt. This yogurt contains 10 grams of fat, six grams of carbs, and 18 grams of protein.
Fage Total is best when mixed with berries, vanilla extract or anything you would like to add.
This keto yogurt brand is made with milk and a variety of live cultures. It’s still a healthy choice even though the calcium content of Fage Total is 20% lower compared to other regular yogurts.
7. Oikos Triple Zero
Each Oikos Triple Zero yogurt has 15 grams of protein per 5.3oz. Cup. However, there is no fat in this product.
But Oikos Triple Zero is a great substitute whenever you feel bored with your everyday plain yogurt because it comes with different flavors.
This makes it easier for you if you don’t feel like adding your own toppings to your dessert.
Here are the flavors that Oikos Triple Zero offers:
- Apple Cinnamon
- Banana Crème
- Coconut Crème
- Orange Crème
- Mixed Berry
- Peanut Butter Banana
- Salted Caramel
What’s nice about these is that there are no added sugars or artificial flavors. Instead, Oikos Triple Zero yogurts use stevia extract as a sweetener.
These are just one of the many meals you can add to your Keto Diet.
But remember, everyone has different body needs. So you should always consult your dietician or any other health care professional before starting a diet to know if it’s right for you.
(Related: Health Benefits of Spicy Foods)
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About The Author
Judy Ponio is a professional writer based in the Philippines. Her commitment to communicating factual content in when writing is unmatched. She works hard to cross check reputable sources to ensure her work uses accurate facts.