Greek yogurt has been regarded as a superfood boasting many benefits over recent years. But is it the right choice for those on Keto? Keep reading, to know whether greek yogurt on keto is a good idea or not.
What is Yogurt?
Yogurt is simply milk or other combinations of dairy products combined with an active culture. Leave that bacteria a few hours to eat up all the tasty sugars (lactose) and convert that lactose sugar into lactic acid, and you’ve got yogurt.
Difference between Regular and Greek Yogurt?
Greek yogurt goes through a bit more preparation before it’s done. After the yogurt is through fermenting, we place it into a cloth made of fine mesh and allowed to strain for several hours. The liquid produced is called whey. The longer it’s allowed to strain, the thicker the resulting Greek yogurt will be.
Greek yogurt is just strained three times, so most of the liquid (whey) remaining in the mixture of milk and bacteria is removed, which is what makes greek yogurt so thick. It’s basically just concentrated yogurt, which is why greek yogurt products are higher in protein.
Greek yogurts can also be lower in carbs because when draining the liquid whey, they also remove more of the lactose (the source of carbs) found within yogurt.
In the end, Greek yogurt will still have the tangy taste you’d expect from regular yogurt, but it will have a thicker consistency.
- Protein: The process of straining the whey from yogurt results in a more concentrated final product. For this reason, Greek yogurt has up to 2x more protein than regular yogurt.
- Calcium: Studies show that adults who don’t consume adequate amounts of calcium are prone to weak bones or osteoporosis. Calcium is vital for the strength of the body’s muscles and bones, and Greek yogurt is a good source of dietary calcium.
- Fat: Because Greek yogurt is denser than regular yogurt, the full-fat versions also have more fat than regular yogurt varieties, resulting in a creamier and more satisfying product.
- Lower-carb options: Though many varieties are sweetened with sugar or artificial sweeteners, plain Greek yogurt is typically free of these questionable ingredients. When you choose an unsweetened Greek yogurt, it will have roughly half the amount of carbs as regular yogurt.
- Gut health: Much research is being done on the microbiome – the collection of microorganisms that live in the human intestinal tract – and their effect on our health. Many studies are pointing to the importance of probiotics to maintain good gut health.
Probiotics in Greek Yogurt vs. Regular Yogurt
The FDA indicates that in order to be considered yogurt, a product must contain one of two specific types of bacteria: Streptococcus thermophilus or Lactobacillus bulgaricus. Aside from that, ingredients can and do vary widely for both regular and Greek yogurt.
So when it comes to probiotics, Greek yogurt and regular yogurt are about the same. However, you’ll find quite a bit of variation from one brand to another in the quantity and variety of cultures used, as well as overall probiotic benefit.
Is Greek Yogurt Keto?
Greek yogurt does not get well with a ketogenic diet. In fact, dairy, in general, generates a deal of controversy in the subject. This might be confusing, especially since the typical internet search for Keto recipes leads to an onslaught of tempting meals featuring various kinds of dairy.
We believe you should avoid Greek yogurt and most, if not all, other kinds of dairy.
Keto usually suggests eating between 20-50g of carbs per day. That’s not a lot of room to work with, so if you’re going to eat yogurt you want to opt for the lower-carb options.
Reasons you might want to avoid Greek yogurt on a Keto diet
Lactose intolerance is surprisingly common. Some people have sensitivities and intolerances to lactose, whey, casein, and other dairy proteins, and they don’t even know it. When they abstain from dairy products for a period of time they are often surprised to find certain health problems and ailments are completely relieved.
It’s Easy to Overeat
If you’re a fan of cheese, you know how hard it can be to stop after eating a single 1-oz serving.
This is because even small portions of dairy products tend to be high in calories. Around here we generally focus on macros rather than calories, but if you’re looking to lose weight, dairy can easily derail your progress.
Beyond this, certain types of milk or other dairy have unwanted ingredients that just aren’t healthy. Dairy products often contain other unwanted additives too, like carrageenan, cellulose gum, guar gum, and artificial sweeteners and flavorings.
High Carbohydrate Content
Yogurt tends to be quite high in carbohydrates. On a ketogenic diet, you’re keeping your total carb intake down to 25g a day. A small cup of plain yogurt at around 6g of carbohydrate could really throw things off. Additional carbs and sugars are often added, or else suspicious sugar substitutes.
Even though Greek yogurt has many drawbacks, the advantages cannot be ignored.
Luckily, we’ve got some ideas to harness these benefits without experiencing all the disadvantages.
Protein and Fat
You can get protein and healthy fats from many natural food sources like fatty meat and fish, eggs, shellfish, and organ meats. A great source of non-dairy protein is collagen, which also has many unexpected health benefits. There are many healthy ways to get the fats you need for health, energy, and satiety. In addition to animal fats, like avocado oil, olive oil, coconut oil, and ghee.
Including fermented foods in your diet is a great way to support your overall health. There are many options like kombucha, sauerkraut, kimchi, and coconut yogurt. Fiber is a core element of any diet that helps promote proper digestion. Prebiotic fiber – food you eat that supports our microbiome – is necessary to keep your gut happy.
Vegetables are a great source of calcium, apart from Vitamins and Minerals. You can opt for low starch veggies for your calcium requirements.
With so many healthy, Keto-friendly ways to get the same benefits of Greek yogurt without the downsides of dairy, there’s really no reason to keep using it. Experiment with keto-friendly recipes instead and enjoy a dairy-free life while still staying true to your Keto diet. We hope you found all your answers here, and are now sure of what to eat and what not to on a low carb diet.
Do wish to embark on this low carb journey too? Get yourself started today and Stay tuned for more such keto weight loss journeys, health content, and recipes! Also, don’t forget to follow us on Instagram for the daily dose of the Keto Lifestyle!