Greek yogurt has just the right balance of nutritive value and deliciousness in taste, which makes it a great choice to be included in a healthy diet. But, this question gets asked over and over: is Greek yogurt keto?
Just like regular yogurt, it is packed with active probiotic bacteria which can impact your health positively in more ways than one. Being versatile in taste, it is also super easy to include in your everyday meals.
But when it comes to a low carb diet in specific, is it really a good choice? Is storebought Greek yogurt keto? How do you add more of it to your meals? Scroll down and keep reading to get answers to just that and more.
Is Greek Yogurt Keto?
Almost all kinds of Greek yogurt have been found to be an excellent source of protein and probiotics. But keto-friendly Greek yogurts are slightly different- they are low in carbs and are high in fats. This is a huge added benefit.
Most commercially available Greek yogurt is actually flavored and artificially sweetened. This makes it a sugar bomb and completely unfit for a keto diet.
Plain Greek yogurt that has a higher composition of fat and protein can be safely included in a ketogenic diet.
The Benefits of Greek Yogurt on Keto
Regular, full-fat unsweetened yogurt is already great for keto, but what is it that makes Greek yogurt so much better? If you’re wondering that too, individuals with lactose intolerance can tolerate Greek yogurt better thanks to its probiotic content.
In addition, it can also aid weight loss, reduce inflammation in the body and improve gut health. Being a rich source of protein, it is also very filling and can keep you satiated for a longer time.
A tiny bowl of Greek yogurt is a great way to curb cravings and decrease your appetite. It is no surprise that Greek yogurt is widely appreciated as a superfood. Including it in your meals won't kick you out of ketosis, as long as you choose the right kind.
Does Plain Yogurt Have Added Sugar?
Plain home set or storebought yogurt ideally does not have any added sugar, but a good majority of yogurt available in supermarkets does just that.
These yogurt cups typically have more sugar than they have protein and fats, making them unsuitable for a low-carb diet. A lot of these yogurts have no-fat or low-fat milk, which is another downside.
Best Yogurt Flavors, And Are They Keto Friendly?
The hunt for reliable, keto-friendly Greek yogurt can be overwhelming, especially with so many options available.
Thankfully, we’ve narrowed it down to a few of the best ones you can try out. Go ahead and take your pick! You can and likely will find a new favorite yogurt.
Ratio Keto-Friendly Yogurt
With just 2g of net carb content in every container, a good amount of protein and milk fat packed in, this one’s a great choice if you’re on the hunt for a classic, subtly flavored keto-friendly Greek yogurt.
The vanilla flavor compliments the creaminess of the yogurt well. It's an excellent choice for your parfaits and breakfast bowls.
If you’re not a fan of the vanilla flavor, you can also choose from other flavors like strawberry, mango, black cherry, and coconut.
Chobani Whole Milk Plain Greek Yogurt
Chobani’s unsweetened whole milk Greek yogurt is great for those on a keto diet. It's perfect for anyone looking for pure, wholesome yogurt.
It also contains live cultures of probiotic bacteria and has the thick, creamy texture that you’re looking for.
Fage Total 5% Plain Greek Yogurt
Here’s another great choice to consider if you’re looking for plain, unflavored keto-friendly Greek yogurt. This one packs in 10g of fat and 18g of protein.
Two Good Greek Yogurt
Boasting of containing up to 80% less sugar than most packaged Greek yogurts available out there, this one’s another good choice.
This yogurt is developed using a unique slow-straining process that removes sugar from milk. The result is just 3g of carbs per serving, which is great.
The only downside is, it is rich in protein but low in fats. You might want to add increase its fat content by mixing it with another high-fat yogurt.
There are three delicious flavors for you to pick from- strawberry, blueberry, and peach.
What Is Coconut Milk Yogurt And Does It Have a Creamy Texture?
Coconut milk yogurt has recently gained a lot of popularity, especially among those who are allergic to dairy products or just don’t prefer them.
It is an excellent dairy-free, plant-based alternative to regular yogurt, and- wait for it- is keto-friendly too! Plus, it has a much thicker consistency than regular or Greek yogurt.
So What’s the Deal?
Coconut yogurt is actually so much more than just a dairy-free alternative to Greek yogurt. It has an incredibly creamy texture and a bit of tanginess that works so well with the dominant coconut flavor that it has.
Just like regular home set Greek yogurt, you can add a natural, low-carb sweetener to it too.
Are There Active Cultures In Plain Greek Yogurt?
Regular yogurt is a great source of probiotics but is it the same with Greek yogurt too. Truth is, it all depends on the source. If you are choosing packaged Greek yogurt, you might need to check the ingredients and details on the packaging.
Any packaging that says the yogurt has ‘live and active cultures’ indicates that the yogurt has probiotic bacteria. These are well-known for boosting gut health and immunity.
On the other hand, if the packaging says ‘heat-treated,’ it means the yogurt treatment happens after the culture. This potentially causes the destruction of live beneficial bacteria.
What Keto-Friendly Option Is There For Grocery Store Dairy Yogurt?
You’ll find a plethora of keto-friendly yogurts & options to choose from when you’re out in the supermarket or the grocery store, looking for keto-friendly Greek yogurt options.
Picking one from the many choices can seem daunting, but remember- many times, the packaging and claims can be quite misleading.
Keep these few tips in mind to make sure you choose the best, real keto Greek yogurt.
- Look for Greek yogurt that made using whole milk, and says unsweetened on the packaging.
- Yogurt made from a minimum of 8% milkfat and ideally has live active cultures.
- At least 70% of the calories you’re getting from one serving of keto Greek yogurt should come through fats, and up to 30% of the calories should be from the protein, leaving little to no calories coming in from carbs.
The brand of Greek yogurt that corresponds most closely to these ranges and ticks all these boxes can be great to include in a keto diet.
Make sure you always look at nutrition labels on yogurt containers.
It is sometimes tough to find many brands meeting these criteria. Stick to brands like YQ®, Two Good®, Peak®, and Chobani® that have yogurt and Greek yogurt variants that have an impressive amount of fat and protein, and very little to no carbs.
A brand called Fage® has a 5% version of Greek yogurt, which is the ideal keto Greek yogurt.
A good way to make almost any of these yogurts even more low-carb friendly is to add a teaspoon or two of heavy cream into 1 cup serving.
Yogurt is a great way to get some healthy high-fat nutrients into your diet. Make sure to keep in mind the serving size for a traditional yogurt cup when factoring into your daily carb count.
Keto Greek Yogurt Is A Good Option For Recipes
Once you have your hands on the keto Greek yogurt, it is time to put it to use. The best part is that it is actually incredibly versatile- you can include it in tons of different culinary creations you are experimenting with.
- A good way to start: make a healthy parfait to enjoy for breakfast and kickstart your day. Remember to include some additional keto-friendly add-ins into the mix too!
- Add keto Greek yogurt to different low-carb meals- as a dressing for your salads or as a marinade for the meats.
- Use to make a high-fat dip for keto snacks.
- To naturally sweeten your keto Greek yogurt, you could use sugar-free chocolate chips, a keto-friendly sweetener, monk fruit, vanilla extract, stevia or add in some fresh berries.
All in all, Greek yogurt is healthy, keto-friendly food to add to more of your meals, as long as you are tracking your carb intake.