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Yogurt on Keto: Is it Possible?

Yogurt is a controversial food when it comes to diets in general. Some forms of yogurts are beneficial, while others are considered to be bad. 

You would think that you could know whether or not to have the yogurt based on the ingredient list, but these lists can sometimes be misleading. It is especially difficult to find keto friendly yogurt.


What is Keto?

According to an article done by Wajeed Masood, Pavan Annamaraju and Kalyan R. Uppaluri, a ketogenic diet is usually filled with high-fats, a moderate amount of protein and very little carbohydrates. 

The first person to use the ketogenic diet was Russel Wilder. He used it in 1921 to treat epilepsy. This diet was used for a long time to treat epilepsy until the introduction of antiepileptic agents. A 2017 study also revealed that the maintenance of a ketogenic diet produced unexpected health benefits to athletes.

There are different types of ketogenic diets. Let’s take a look at a few of them.


Standard ketogenic diet: this diet comprises of a low level of carbohydrates, a moderate level of protein and a high amount of fat. the standard balance that is maintained within this diet is 75% fat, 20% protein and 5% carbs.


Cyclical ketogenic diet: this diet happens, as the name suggests, in cycles, there are typical 2 days of high-carb consumption followed by five days of ketogenic eating habits. The process is then repeated.


Targeted ketogenic diet: this diet is more contextual. It is done to facilitate the amount of carbs needed while you are working out at an intense rate.


High-protein ketogenic diet: this routine is identical to the basic ketogenic diet; however, it allows for more protein. the ratio of a high-protein ketogenic diet is usually 60% fat, 35% protein and 5% carbs.

To understand whether or not yogurt on keto is a good idea, we must first know what exactly yogurt is. (1) (2) (3)

Here are some foods to avoid while you are on a keto diet:

  • Foods that are high in sugar such as Soda, fruit juice, smoothies, cake, ice cream, candy, and more.
  • Grains or starches are also foods that must be avoided if you are trying to maintain a keto diet. This rules out foods such as wheat-based products, rice, pasta and cereal.
  • As weird as this may sound within the context of a healthy diet, abstinence from fruit is also a part of a ketogenic diet. The only fruits that are permissible are berries such as strawberries and raspberries.
  • Beans and legumes must be cut out of the diet to maintain ketosis. Foods such as peas, kidney beans, lentils, chickpeas, broad beans, peanuts must be removed from your menu if you are trying to maintain a keto diet.
  • Low fat or diet products must go as well. These types of foods tend to be extremely processed and high in carbohydrates.
  • Root vegetables and tubers such as potatoes, sweet potatoes, carrots and parsnips must also be avoided.
  • Condiments and sauces that contain high amounts of sugar and unhealthy fat
  • Unhealthy fats such as vegetable oil and mayonnaise
  • Alcohol is high in carbs and will kick you out of ketosis; therefore, you will need to abstain from alcohol to maintain your ketogenic diet.
  • Sugar-free foods are high in sugar alcohols and are highly processed. They can negatively affect your ketone levels.

What About Yogurt? Can You Eat Yogurt on Keto?

Typical yogurt is pretty much just milk or some other mixture of dairy products that have been combined with an active culture. Active culture refers to bacteria. The bacteria is left to convert the lactose sugar into lactic acid the end product is yogurt.

You can eat yogurt on keto. You just need to find the right kind of yogurt as well as consume it in the right serving size. On a typical keto diet, you are supposed to eat between 20 and 50 grams of carbs on a daily basis. 

This is a small budget; therefore, you will only be able to eat a little yogurt or find an option that is extremely low on carbs.

So, will yogurt get you kicked out of ketosis? Well, it depends. If you choose a yogurt that has too many carbs, or you are already eating enough carbs and then add yogurt to it, you can be kicked out of ketosis. 

Nonetheless, if you balance your diet in such a way that you make room for a low carb yogurt, you will be just fine. (4)


How to Choose a Keto Yogurt

The most keto friendly yogurt that you will find on the market is whole, unflavored Greek yogurt. 

What makes Greek yogurt the best keto yogurt is that they are lower in carbs than regular yogurt due to the process that it goes through when it is being made. 

The liquid whey is drained away in the process which results in a reduced level of lactose which is a source of carbs.

Some things to consider when you are trying to identify keto friendly yogurt:

  • Ensure the product is as natural as possible
  • Find options that are whole fat
  • Fructose can still be a problem; therefore, select yogurt options that are completely plain and void of sweeteners (including natural sweeteners)
  • Do not eat too much yogurt on keto
  • Options with active cultures are more keto friendly because the bacteria will process much of the lactose sugar. This means you will be consuming a lot less sugar when you eat this kind of yogurt on keto.
  • Consider your overall nutrient consumption when selecting a keto yogurt. If you have a diet that does not have enough fat, then you can select a yogurt that fills the gap.
  • To ensure that you are consuming keto friendly yogurt, here are some other things you should consider:

Feel free to modify your yogurt if you need to. If you have found a yogurt that has the level of carbohydrates that you need to maintain your keto lifestyle but it is void of the fat that you need, you can add heavy cream or some form of oil to it to increase the fat level. 

This may not taste as exciting as other high carb and high-fat options, but it will help you to stay in line with your keto routine.

Making your own keto friendly yogurt is a great option. Yogurt is pretty easy to make. Choosing to make it on your own will give you more room to get creative and make it into the treat you have been craving. You can find great recipes online to make a keto yogurt that everyone will want a taste of.

You might be thinking that the yogurt that you can actually eat on a keto diet is boring, but this doesn’t have to be the case. you can add things to your yogurt such as berries. 

Try to stay within the berries category because other fruits can be high in carbs. Choose fruits such as strawberries, raspberries, and blackberries to use as toppings for your yogurt.

The Benefits of Yogurt

Here is a breakdown of the amount of carbohydrate in a standard 6oz serving of the following types of yogurt.

  • Whole Milk Greek Yogurt: 7.5 grams of carbohydrate
  • Whole Milk Yogurt: 7.92 grams of carbohydrate
  • Low-fat Yogurt: 11.97 grams of carbohydrate
  • Nonfat or Skim Yogurt Milk: 13.06 grams of carbohydrate

Let us look at some of the benefits of consuming yogurt on keto. (5) (6


Yogurt Supplies You with Protein

Protein is one of the most important nutrients to the development and maintenance of the human body. It is among the three macronutrients. Its primary purpose is to build muscles and cells in the body. 

Having yogurt on keto will mean that you have a great source of protein as long as you eat it within the parameters of the nutritional allowance for the keto diet. 

Among the types of yogurt, Greek yogurt has one of the highest levels of protein. Greek yogurt will have you feeling full for a prolonged period of time.

Improves Gut Health

Yogurt offers some of the same benefits that can be found in kombucha, sauerkraut or kimchi. 

As a fermented food, yogurt contains a large number of healthy bacteria that can be extremely useful in balancing the good and bad bacteria within your gut. 

Yogurt also has probiotics that can improve your digestion. (7) (8)


Yogurt Has Loads of Vitamins and Minerals

Vitamin B and D are two of the vitamins that are found in yogurt. As you might know already, Vitamin B is highly helpful in tackling or preventing heart disease. On the other hand, vitamin D helps you to develop strong bones. 

It can also prevent a large range of diseases. Minerals such as potassium and magnesium are found in yogurt as well. They are both helpful in managing blood pressure and metabolism.


Keto Friendly Yogurt Brands

Some yogurt brands are perfect for a keto diet. Well, maybe they aren’t perfect, but they come extremely close to perfect. You might be wondering which yogurt is lowest in carbs. 

Here are some options that have low carbs that will enable you to have yogurt on keto:

Peak Yogurt Plain

Peak is a keto yogurt brand that originated in Portland, Oregon. They have taken their brand offerings up a notch by producing a vanilla yogurt that has only 16% fat. They have also made a plain yogurt with 17 percent fat.

YQ Plain Yogurt

This yogurt is extremely keto friendly. It has been hyper filtered in an effort to rid it of all the carbs. It has 17 grams of fat and only 1 gram of carbs. 

If this is not a keto yogurt, I do not know what is. This is perfect for your keto diet but remember that you must still have it in moderation and within the context of your existing diet.

Chobani Full Fat Plain Greek

You were wondering if you could eat full-fat yogurt while on keto, weren’t you? Chobani full fat plain Greek yogurt is an option that has 9 grams of fat, 7 net grams of carbohydrate and 16 grams of protein. 

So, yes, you can have full-fat yogurt on keto; however, it must be had in appropriate serving sizes.

Final Words

The benefits of yogurt are truly abundant. When yogurt is coupled with the benefits of the keto lifestyle, your health stands to be improved significantly. While yogurt is good, you must be sure that you are consuming yogurt that is keto friendly. 

You are safe with the yogurt options we have listed above. While they are optimized for a keto diet and can easily be called keto yogurt, you must be sure to have them in moderation. Too much of anything, whether good or bad, is not good for any diet.

So, you can continue to enjoy yogurt while remaining in ketosis. Remember to add to the eating experience by adding some raspberries, strawberries, or blackberries. If you want to have a little fun while fulfilling your yogurt craving at the same time, make it on your own.

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