When considering all varieties of Best Yogurt for Keto, choosing the best low-carb yogurt can be confusing. Usually, the best choice is plain greek yogurt keto without additives. It is usually best to avoid low-fat and low-fat yogurts as they often contain more carbs. But there are a number of things you need to know in order to choose the right keto-friendly yogurt for you.
What is Yogurt Keto
What yogurt is keto? Yogurt keto-friendly can be confusing when you’re on a low-carb diet because you can’t just guess how much carbs there will be. You must read the label of each container3 and pay attention to the indicated serving size.
For example, decoding carbs in plain yogurt on keto can be confusing. You might think that plain yogurt will contain the same amount of carbohydrates as the milk it is made from, but this is not always the case. You should check the label to find out how many carbohydrates each food contains.
Typical Amount of Carbohydrates in Plain Yogurt
A 6-ounce serving of plain yogurt contains typical carbohydrates:
- Low-fat yogurt: 12 grams of carbohydrates
- Low-fat or low-fat milk yogurt: 13 grams of carbohydrates.
- Whole Milk Greek Yogurt: 7 grams of carbohydrates
- Whole milk yogurt: 8 g carbohydrates
Understanding the lactose content of yogurt and understanding why the carbohydrate content of yogurt changes can help you understand what to look for when choosing a low-carb yogurt.
What Kind of Yogurt Can you Eat on Keto
Even after you take into account production methods and whey concentration, the amount of carbohydrates in yogurt can differ simply depending on the variety. Think about some of these types of yogurt and why the amount of carbs can you eat yogurt on keto vary.
Flavored Keto Greek Yogurt
Many of the most popular yogurts are flavored, and there are fruit-flavored yogurts, which are often prepared with berries or other sweet fruits such as peaches. You will also see vanilla-flavored yogurt, coffee-flavored yogurt, caramelized yogurt, and honey.
Flavored yogurts will contain more sugar and carbs, even if they claim to be “all natural” or “natural tasting.” Fruits contain sugar (fructose), so even if not added, fruits contain additional carbohydrates. Additionally, many of these flavored yogurts increase sweetness by adding more sugar.
The actual amount of carbs in flavored yogurt varies widely, but flavored Greek yogurt can contain between 14 and 20 grams of sugar. And traditional low-fat flavored yogurt can contain twice as much.
Frozen yogurt is delicious because it is so sweet. Sweetness is (usually) achieved by adding sugar. Even fruit-flavored frozen yogurt usually contains significant amounts of sugar.
One serving of soft frozen yogurt can contain 35 grams or more of carbs. One serving counts as one cup. If you add fruit or other fillings, the amount of carbohydrates will increase. Frozen yogurt bars are also higher in carbs, although since these foods are portion-controlled they may be a smarter choice.
There are alternatives to non-dairy coconut milk yogurt that differ from coconut flavored milk yogurt. Non-dairy coconut yogurt is available in select stores, and you can also make it at home.
Depending on how you prepare it, coconut milk yogurt usually contains more carbohydrates than traditional or Greek yogurt. A 6-ounce container contains about 13.5 grams of carbohydrates. If you add any flavors or fillings, the amount of carbs will likely increase.
Yogurts Without Milk
There are some yogurts that are made from milk replaces for people who cannot or choose not to consume yogurt. They may contain fewer carbs than other types of yogurt, depending on the keto yogurt brands, but in some cases the amount of carbs is about the same. For example, one brand of almond milk yogurt contains 8 g of carbohydrates per 150 g container.
Lactose in Yogurt
Lactose is a sugar, in particular a disaccharide made up of glucose and galactose, and it is the main sugar found in milk, especially whey. Whey is the liquid portion of yogurt. Depending on the type of yogurt, whey lactose may be the main source of carbohydrates in yogurt.
Yogurt is produced by taking milk and adding a culture of friendly bacteria that convert some or all of the carbohydrate-containing milk sugar – lactose – into lactic acid.