Is Yogurt Keto Friendly? How Many Carbs Are There In Yogurt?

Sugar-sweetened yogurt should be avoided if you are on the keto diet, while unsweetened yogurt is okay. Low-fat and non-fat yogurts, on the other hand, should be avoided. Unsweetened yogurt made with whole milk or non-dairy milk has the fewest carbs. Also, search for yogurts that include living cultures, as they have fewer carbohydrates.

However, there’s a lot more to learn about keto, yogurt, and whether or not unsweetened yogurt is genuinely okay.

A single cup of yogurt can contain up to 45 grams of carbohydrates in some situations. So, when staying in ketosis, each tablespoon might be a disaster.

Let’s get started without wasting any more of your valuable time. We’re going to see if unsweetened yogurt is a decent option. But we’ll also look at certain yogurt brands to find which ones are the best.

Which yogurt has the least amount of carbs?

If you’re on the keto diet, you’ll want to stay away from anything heavy in carbs.

Ketosis, the metabolic state in which your body begins to burn stored fat for fuel, can be ruined by even a small amount of caffeine.

So, when it comes to yogurt, make sure you choose one that is low in carbohydrates. So let’s take a quick look at some low-carb yogurt varieties.

To begin, make sure you’re purchasing unsweetened or plain yogurt that hasn’t had any sugar added to it.

Sugar is a carbohydrate source, and even a tiny quantity might derail your ketosis journey. If you’re looking for a low-carb option, look for plain yogurt.

You may always sweeten it with a bit of stevia powder or liquid, which is precisely what I did. Stevia is a sugar-free, all-natural sweetener.

Let’s go through how many carbohydrates each sort of keto diet permits before moving on:

The keto diet has spawned a slew of other versions. These four, though, continue to be the most popular.

What effect do active cultures have on the carb count?

Live cultures, or bacteria, are used to make yoghurt.

However, most large brands (Dannon, for example) destroy the microorganisms during the packing process. This efficiently stops the fermentation and kills the bacterium.

Major companies do this to guarantee that no dangerous germs enter their products and to extend their shelf life. However, it also destroys the majority of helpful microorganisms.

As a result, the probiotic advantages of yogurt are significantly reduced. It does, however, lock in the carbohydrates.

The yogurt fermentation process works by allowing the good bacteria to digest lactose (a kind of sugar found naturally in milk).

The lesser the sugar content, the more this occurs (and also the carbs). Because this technique is severely limited in most significant yogurt brands, the lactose (i.e., sugar) content of the end product remains high, even in unsweetened variants.

So, to obtain the lowest-carb yogurt, we must seek out ones that have been fermented for a more extended period of time.

First, seek labels that state “contains living cultures” or something along those lines. The cultures will all be listed on the label or ingredient list. To be sure, you want to see “contains living cultures.”

The following are some of the most common helpful bacterium names:

• Streptococcus thermophilus is a kind of bacteria.
• Lactobacillus acidophilus is a kind of probiotic bacteria.
• L.bifidus
• L.casei

Even after the purchase, if a yogurt includes active cultures, the carbohydrates will be reduced. When the bacteria have created enough lactic acid, the process comes to a halt.

Finally, Greek yogurt is the most excellent low-carb yogurt available.

This unflavored yogurt has the lowest carb count of any yogurt you can find. If you’re interested in learning more about Greek yogurt, don’t worry; we’ll discuss it further down.

Which yogurt contains the least amount of sugar?

When it comes to yogurt, the sugar content might occasionally surprise you.

When it comes to low-sugar yogurt, you should think about the sort of milk utilized.

After all, understanding your milk can help you figure out how much sugar is in it. In general, the lower the fat level in milk, the greater the sugar content.

As a result, whole milk yogurt has fewer sugar and carbohydrates than low-fat or non-fat yogurt. Non-dairy, unsweetened yogurts, on the other hand, can be a suitable keto alternative.

If you’re still stumped and merely want to know which yogurt types contain the least sugar, this cheat sheet will come in handy:

• Cashewgurt Forager Project (non-dairy)
• Plain of Kite Hill (non-dairy)
• Greek yogurt from a wallaby (plain and unsweetened)
• Siggi’s Milkfat (4% fat) (without the added sugar)
• When it comes to low-sugar yogurt, these four brands and varieties will undoubtedly be among the finest.

Make sure you know how unsweetened yogurt tastes before you start eating it in large quantities. Unfortunately, yogurt may be pretty tasteless without sugar.

As a result, it could be a good idea to add some personal touches to enhance the flavor.

What is the finest brand of yogurt for a keto diet?

Not all yogurt is made equal, and you need to know what you’re getting at the end of the day.

This is due to a large number of yogurt brands available. But, thankfully, we’ll assist you in narrowing down that lengthy selection. We’ve mentioned a couple of brands that are decent options above.

But first, let’s look at the best three yogurt brands that you should consume on a keto diet.

Oikos

If you’ve ever seen television, you’ve almost certainly seen an Oikos commercial.

Oikos is not just a tasty alternative, but they also make terrific low-carb Greek yogurt. Quality and fewer than 10 grams of carbohydrates per cup are guaranteed with Oikos.

Total Fage

While Fage isn’t as well-known as some of the other yogurt brands, it doesn’t mean they’re lacking in quality.

Fage offers delicious unsweetened yogurt that, believe it or not, only has around 10 grams of carbohydrates per cup. This puts it on par with Oikos, and for the price, Fage is hard to match.

Chobani 

Chobani yogurt has the lowest carb content of any yogurt on the market.

Because it only has 8 grams of carbohydrates per cup, it outperforms both Oikos and Fage. That’s a considerable feat for any yogurt.

Chobani yogurt is low in carbohydrates, all-natural, and they also create non-dairy yogurts.

Is it true that Greek yogurt is better for keto?

When it comes to the keto diet and staying in ketosis, Greek yogurt may pique your interest. You’ve seen the advertisements. It’s been suggested that it’s a healthy option. Is it, however, beneficial to your keto diet?

Let’s have a look at what we’ve got.

Remember when we talked about Greek yogurt? So, here’s why. Because it has been strained three times, Greek yogurt is superb. This eliminates a lot of the liquid, making the mixture thicker. It also gives the dish a deeper taste.

It also increases the protein content of the yogurt.

Unsweetened whole milk-based yogurts may not always taste the best. However, if you want to remain in ketosis, Greek yogurt is the way to go.

Keep in mind that all type of yogurt contains carbohydrates in some form. This doesn’t have to ruin your keto diet, but you do need to keep track of your consumption.

On average, 150 grams of unsweetened Greek yogurt contains up to 5 grams of carbohydrates.

When you see any quantity of carbohydrates, you could be put off. However, believe it or not, a carbohydrate intake of 5 grams will not derail your ketosis.

While plain Greek yogurt isn’t the most delectable treat, it’s packed with nutrients.

Is it okay to consume frozen yogurt on a ketogenic diet?

The short answer is yes. However, you could have a hard time locating one at the supermarket.

While certain ice creams and frozen yogurts are branded “Carb-friendly” or “Carb-smart,” keep in mind that they are typically sweetened with Splenda. The generic term for Splenda, sucralose, is sometimes listed on the label.

Sucralose isn’t going to ruin your keto diet, but it’s also not particularly healthy.

There are several problems to be concerned about, including high blood sugar levels, the destruction of healthy bacteria in the stomach, and research linking it to cancer. More information regarding these risks can be found at Healthline.

Frozen yogurt is available from a variety of manufacturers. Only a few kinds of frozen yogurt, however, are genuinely keto-friendly.

So, what should I keep an eye out for?

When it comes to frozen yogurt, you’ll want to avoid and be aware of the following:

Sweeteners that have been added (Maltodextrin, agave, dates, coconut, honey, maple syrup)

Sugar concentration is high.

Check the label for the number of carbohydrates.

A few additional all-natural sweeteners perform well on keto besides stevia. You could even be able to find one created with one of these on the shelf of your local supermarket.

You can always put a container of your favorite low-carb fresh yogurt in the freezer as well.

Have I answered all of your questions about whether you can consume unsweetened yogurt on a keto diet?

We conducted a deep dive into the keto diet and how yogurt fits into it in this post.

While yogurt is an excellent keto food, there is one caveat. Choose the correct brands, go for the unsweetened option, and be sure you understand what you’re consuming.

Not all yogurt brands or varieties are suitable for ketosis. But ideally, you’ll leave here today with all of the information you need to eat all of the yogurts you want.

You can’t seem to locate a low-carb yogurt that you like? You can save money by making your own frozen yogurt at home.