Yogurt is an essential morning (and snacks!) staple. While yogurt bowls can give you the chance to indulge healthy foods including nuts and fruits and seeds, they’re also an excellent base for toppings that are higher in carbs like the granola. This is what you should know about yogurt if following a keto-style diet or want to try other low-carb diets.
Yogurt Nutrition Facts
Yogurt is a source of carbohydrates since it is a source of lactose, which is which is a sugar that can be that is found in milk, according to research suggests.
Take a look in the dairy store and you’ll notice that there are numerous varieties of yogurt (such as traditional, Greek, Skyr) that are made from various milks (cow nondairy, cow) as well as fat content (whole 2 percent nonfat) and flavors (plain fruits, plain, dessert). Lactose content is different depending on the yogurt type.
Yogurt contains Macronutrients
The following information is the nutrition for a 6 ounce container of yogurt that is plain and whole milk as per the U.S. Department of Agriculture (USDA):
Atkins. Net carbs gives an approximate estimation of the quantity of sugars and carbohydrates digested, and therefore influence blood sugar levels. (Some sugar alcohols and fiber are digested in part, too according to the American Diabetes Association.)
Net carbs isn’t a macronutrient (like carbs or fats, as well as protein) that is legally defined of the U.S. Food and Drug Administration However, people who are following keto-style diets often employ this number as a reference to ensure they stay within their carbohydrate range.
Since plain yogurt is devoid of sugar alcohols or fiber The net carbs are equal to the total carbs.
- Yogurt’s fat:5.5 g
- Proteins found in yogurt is 6 g
Other nutrients in Yogurt
Yogurt is a good source of bone-building minerals calcium as well as Phosphorus, and dairy-based yogurts provide B vitamins, including the riboflavin vitamin, according to Harvard Health. Riboflavin aids in the metabolization of food into energy. B12, another B vitamin is required to keep you energetic as according to the National Institutes of Health points out.
Can You Eat Yogurt on Keto?
Yes. However, because the lactose found in milk breaks down into sugar and be absorbed into the circulation, “if you’re going to drink yogurt, it’ll need to be reduced within your food regimen,” says Scott Keatley, RDN, of Keatley Medical Nutrition Therapy in New York City.
Check the nutrition information label on your yogurt, and then determine the portion that will be within the limit of your carbs. Importantly, distribute your carbs over the day to ensure that you stay in ketosis, says the expert. Make sure the yogurt toppings you choose to use aren’t packed with carbs, such as the traditional granola made from grains.
So, what type of yogurt do I need while keto? Try plain, whole-milk yogurt, suggests Diana Rodgers, RD, of Sustainable Dish in Concord, Massachusetts. She suggests the yogurt alongside “a handful of nuts and berries as snacks or for dessert.”
In the case of different types of yogurt you may be wondering if Greek yogurt suitable for keto? It is particularly if you require an increased protein source. You should opt for simple Greek yogurt. It has a lower amount of carbs (7 grams per 6 oz container) and is higher in fat and contains more than twice the protein (15 grams) as per the USDA.
Is Yogurt Healthy?
Yes. Research suggests that yogurt can provide health benefits. A review of over 100 studies that span over 40 years has suggested that drinking “fermented milk products” that includes yogurt is linked with a lower chance of developing breast cancer, colorectal cancer along with type 2 diabetes, more healthy weights, and better bone, heart and overall health. The fermentation process produces health-promoting substances which can help lower blood pressure, improve your immune system and function as antioxidants and an anti-inflammatory agent, according to research.
Keto Recipes Using Yogurt
If you’re looking for ideas on ways to incorporate yogurt into tasty and keto-friendly ways, look at these recipes:
- The best low-carb keto yogurt recipeIf you’re looking create your own homemade almond milk yogurt this recipe by Wholesome Yum will show you how. If you don’t you want to make keto yogurt, just skip the keto steps and include her suggested ingredients: hemp hearts coconut chips, sliced almonds as well as berries and sugar-free jams to yogurts you purchase from the store.
- low-carb Yogurt’ The recipe from Hey Keto Mama is ideal for those whose carbs are more restrictive and regular yogurt isn’t enough. Instead of yogurt, this recipe combines whipping cream for a rich, fat-rich low-carb, low-carb, and low proteins “yogurt.”
- Chocolate Strawberry Greek YogurtBlissfully Low Carb’s version of the traditional yogurt bowl. It is a combination of Greek yogurt with strawberries, chocolate, and flavors like monk fruit to create a delicious dessert-in-a-bowl.
Yogurt is a great option for the keto diet however, be aware of your portion sizeand look over the labels to ensure that you’re purchasing a plain and non-flavored product, and also include low-carb toppings for example, nuts and berries or seeds.