This guide will help you clear up which Greek yogurt brands are best for ketogenic or keto dieting, as well as those that you should be trying to avoid at all costs. Before we get any further into this topic, we should probably try and outline what metric we will be measuring the following Greek yogurts by.

Generally speaking, the most important aspect that we will be looking for in the following example is a low amount of carbs per serving. As the aim of a keto diet is to achieve ketosis, when the body burns fat and protein for energy instead of carbs, carbs are supposed to be kept to a minimum for the duration of the diet.

For our purposes, this means that any Greek yogurt that exceeds more than 10 grams of carbs or sugars per serving will be considered unfit. Outside of this, there are generally very few limitations regarding what other nutrients are in an ideal keto Greek yogurt.

Ideally, there will be a high amount of protein and fat in a good keto yogurt. With a net carb count of just 5 grams per serving, this is easily one of the best in terms of keeping those empty calories low, making it perfect for keto diets.

Plus, it has a ton of other healthy aspects going for it that make it easy to recommend. The high amount of protein and healthier fats gives you both plenty of energy to burn in the place of carbs.

In terms of pure numbers, :Ratio has pretty much every other yogurt on this list beat. At just 2 net grams of carbs, it is incredibly low, therefore making it a pretty good option for people that are trying. With just 3 net grams of carbohydrates per serving in this yogurt, it almost does feel too good to be true!

And, of course, it is packed to the brim with protein as well, with 12 grams of the stuff being found in a single serving too. While the overall amount of fat is pretty low in this yogurt, which may not be completely ideal for a keto diet, the overall low amount of saturated fat will also help keep this yogurt healthy for your body overall.

So what are the Greek yogurt brands that you should steer clear of when sticking to ketogenic diets? Starting with a yogurt that might arguably be the worst for a keto diet, we have the traditional Greek yogurt mic from Greek Gods. With 15 grams of sugar per serving, it might be one of the least keto-friendly on the market.

But considering how small the portions are relative, this still ends up being a pretty high amount per serving overall. Hi, I'd like to ask where you buy Natures Promise yoghurt?

I've never seen this brand before and it doesn't come up anywhere when I googled it. Thanks, Aimee. Here you will find my unique Keto recipes, resources on getting started and sticking with Keto and a range of other resources to support your Keto lifestyle Read More Simple, quick and delicious — what more can you ask for in a Keto Dinner?

Always seek medical and dietary advice from your doctor or dietitian. The evidence so far suggests that the ideal dose is 80 to grams or up to ½ cup of low fat dairy and yogurt per day 2. However, this may not be the case for all populations 5. There are many other benefits to eating yogurt.

For example, yogurt can help to improve lactose intolerance, promote a healthy gut, and may reduce your risk of breast and colorectal cancer 3.

The research shows that people who eat yogurt tend to eat healthier overall 1. It may also help to reduce your cholesterol and prevent vitamin D deficiency, as shown in a randomized controlled trial involving people with prediabetes 6. But what about its effect on blood sugars?

Yogurt is also a low glycemic index food 7 because of its higher protein to carb ratio. This means it tends to raise blood sugars gradually. What about probiotic yogurt? Does it have any other advantages?

Standard yogurts generally contain bacterial cultures — Streptococci and Lactobacilli bacteria species, while probiotic yogurts have additional strains. Recently, it was shown that these products offer no real advantage over regular yogurt 8. There is no formal definition. Keto followers often consider low carb as 5 grams or less.

Those following a low carb lifestyle may use 15 grams or less as a target. You may or may not be counting your carbohydrates. Either way, carbs are counted in either grams or servings.

This is, however, just another way of saying serving. Diabetes Canada and the American Diabetes Association both count one serving as 15g of carbs. So for the purpose of this post, a low carbohydrate yogurt is up to 15 g of carbohydrates per serving.

Yogurts were categorized as thick in texture like greek yogurt or skyr, flavored, and liquid, which included kefir and drinkable yogurts. They were then divided into 0 to 5 grams of carbohydrates and grams of carbohydrates per serving.

Low carb yogurts that were selected have less than 10 grams of added sugar per serving, are low in fat, and contain minimal ingredients. In this case, a food with 10 grams of added sugar or more per serving is considered to be high in sugar.

This reduced fat yogurt is creamy and tart. This yogurt is sweetened with stevia, making the added sugar count 0 grams. Short for time in the mornings? Grab this higher protein smoothie for the road. Similar to skyr yogurt, greek yogurt is infamous for its high protein content. You can use it to replace cream or mayo in recipes or mix it with oats for a nice yogurt parfait.

These yogurts have no sugar added, and are sweetened with stevia, a sugar substitute from the stevia plant. You can buy it in a variety of flavors such as strawberry, mixed berry, cherry, and key lime pie. With one ingredient, this creamy low carb yogurt is great for the price and is rated well for value, taste, and quality.

Serving size: 1 cup g container 90kcal 7g carbohydrates 15g protein 0g fat. Sweetened with stevia, oikos yogurts come in a variety of flavors to suit all your taste buds.

Skyr is thicker in texture than yogurt, and the highest in protein. This particular brand has only two ingredients.

Some studies have suggested that high fat dairy products may not be so closely linked to heart disease. Others suggest that a moderate intake of high fat dairy may reduce your risk of heart attack and stroke.

However, the evidence remains inconclusive 30 , 38 , This is an area that continues to be under debate and can depend on many factors, such as the level of processing food has gone through 37 , Cream and half-and-half are popular choices for adding to coffee or using as keto alternatives to small amounts of milk in cooking.

Several varieties of plant-based milk are keto-friendly, including soy, almond, and coconut milk 41 , 42 , You should choose unsweetened versions. Sweetened options have too much sugar to be considered appropriate for keto.

Additionally, you should avoid oat milk , because even unsweetened oat milk is too high in carbs to be keto-friendly Several types of dairy and dairy alternatives are suitable for keto, including cheese, plain yogurt, cottage cheese, cream, half-and-half, and certain unsweetened plant milks.

Green leafy veggies are extremely low in carbs, making them excellent for keto. In particular, dark leafy greens like spinach, kale, and collard greens are packed with vitamin K and iron Greens add bulk to your meals without drastically increasing the carb count.

Additionally, herbs such as oregano and rosemary add ample flavor with almost no carbs. Several varieties of peppers exist, all of which are appropriate for the keto diet.

Small hot peppers add spice to recipes, and jalapeños are ideal for making keto-friendly appetizers. You can use larger, mild peppers such as bell peppers and poblanos in numerous dishes, or stuff them to make flavorful low carb main dishes.

Peppers are also a rich source of vitamin C. In fact, zucchini is extremely popular on keto. Using a spiralizer, you can make zucchini noodles, which are an excellent substitute for pasta or noodles.

You can grate zucchini to make a rice alternative or add it to baked goods without affecting the flavor. You can also slice it thinly using a mandoline, then toss it with olive oil, salt, and pepper to enjoy it as a cold salad.

They also contain fiber and are low in net carbs 47 , Oleuropein, the main antioxidant in olives, has anti-inflammatory properties and may protect your cells from damage Additionally, one study found that people who ate one avocado per day experienced improvements in heart health risk factors, including lower levels of LDL bad cholesterol Several other nonstarchy vegetables are low in calories and carbs yet full of nutrients and antioxidants.

For instance, you can easily turn low carb cauliflower into cauliflower rice or mashed cauliflower. Spaghetti squash serves as a natural alternative to spaghetti, and low carb root veggies such as jicama and turnips make great substitutes for roasted potatoes or french fries.

Keep in mind that not all vegetables are low in carbs. Some should be avoided on keto, including:. You should eat plenty of nonstarchy vegetables — including leafy greens, summer squash, peppers, avocados, and olives — on keto.

Nuts and seeds are healthy, high in fat, and low in carbs. Frequent nut intake is linked to a reduced risk of heart disease, certain cancers, depression, and other chronic diseases 51 , Furthermore, nuts and seeds are high in fiber, which can help you feel full and naturally lower your calorie intake Although most nuts and seeds are low in net carbs, the amount varies widely by type.

The lowest in carbs — and therefore the best for keto — are 54 , 55 , 56 , 57 , 58 , 59 :. Most fruits are too high in carbs to eat on the keto diet, but berries are an exception. Berries , particularly raspberries and strawberries, are low in carbs and high in fiber.

While blackberries and blueberries are lower in carbs than some other fruits, they may not fit into strict keto diets 60 , 61 , 62 , These tiny fruits are loaded with antioxidants that may reduce inflammation and help protect against disease 64 , Shirataki noodles are a fantastic addition to the keto diet.

These noodles are made from a viscous fiber called glucomannan , which offers many potential health benefits 67, This can help decrease hunger and blood sugar spikes, which may aid in weight loss and diabetes management 67 , 68 , Shirataki noodles come in a variety of shapes, including rice, fettuccine, and linguine.

You can swap them for regular noodles in almost all recipes. Dark chocolate and cocoa are delicious sources of antioxidants. Looking for a yogurt you can have on the go?

Kefir is a great source of probiotics making lactose easier to digest. It has shown to have a beneficial role in managing diabetes, high blood pressure, cholesterol and cancer Plain kefir has no added sugar and is easy to blend into smoothies.

Not a fan of plain yogurt? Add some frozen fruit and let it thaw to allow for its natural flavors to soak in. Stonyfield yogurts are also organic and can be easily added to soups, dips, or dressings.

Activia yogurts are smooth and full of flavor. The fiber in the activia yogurt is inulin which may help to promote healthy gut bacteria So there you have it. A list you can refer to that includes the best low sugar yogurts out there for breakfasts on the go, snacks, dips, sour cream, and more!

Yogurt may help to lower your risk of type 2 diabetes. If you enjoy a coffee at breakfast with your yogurt, check out this post on the best creamers for blood sugars. Justine Chan, RD, CDE, MHSc Justine is a Registered Dietitian and Certified Diabetes Educator working out of Toronto Ontario.

She is passionate about helping people succeed in managing their diabetes and living their fullest life. When not doing this she is busy spending time at home with her husband and two young children.

Home » 21 Low Carb Yogurt Options for Better Blood Sugars. Table of Contents. About The Author. Justine Chan, RD, CDE, MHSc Justine Chan is a Registered Dietitian and Certified Diabetes Educator who resides in Toronto Ontario Canada.

Justine has been working with people with diabetes for over 15 years, and is passionate about helping them take back control of their diets and lives while managing this condition. When she is not working, she loves spending time with her husband and two children.

Related Articles. Recent Posts. About Blog Contact. Scroll to Top. As a result, most yogurt has more than 4 grams of carbohydrate per 6-ounce serving. All yogurts are made with live cultures. After the bacteria are killed, the carbohydrate level becomes stable.

Most commercial yogurt does not ferment long enough at warm temperatures for the maximum amount of lactose consumption by the bacteria. Although the process continues slowly after chilling, the vast majority happens in the stage where the yogurt is kept warm.

If you are looking for a low-carb yogurt, choose one that has had the benefit of longer fermentation. Look for labels that confirm that the yogurt still "contains" live cultures, with the names of at least two kinds of bacteria, such as Streptococcus thermophilus , Lactobacillus acidophilus,   L.

bifidus , or L. If a yogurt contains live cultures, the amount of carbohydrate will continue to slowly diminish, even after purchase. By the time the carbohydrate decreases to about 4 to 5 grams per cup, the amount stabilizes because so much lactic acid has been produced that the bacteria go dormant.

If you make your own yogurt, it may take as long as 20 hours to get to this point, depending upon temperature. If you don't enjoy the taste of plain yogurt, it may be a struggle for you to keep yogurt in your diet when you are going low-carb. But there are ways to enhance the flavor and keep it in your meal plan.

First, use your own flavorings so you know how many carbs you are adding to the yogurt. Add small portions of low-carb fruit and blend. Or top your yogurt with heart-healthy chia seeds, walnuts, or almonds.

You can also blend yogurt into green smoothies to give a veggie-based drink a delicious creaminess. Remember, when you are making low-carb choices, you will need to pay close attention to the nutrition labels on prepared foods such as yogurt.

Find the one that matches your goals and enjoy the benefits of this dairy product. Routray W, Mishra H. Scientific and Technical Aspects of Yogurt Aroma and Taste: A Review.

How to read food labels. National Library of Medicine. Authorised EU health claim for fructose in Foods, Nutrients and Food Ingredients with Authorised EU Health Claims: Volume 2. Woodhead Publishing Series in Food Science, Technology and Nutrition.

Isik U, Boyacioglu D, Capanoglu E, Erdil DN. Frozen yogurt with added inulin and isomalt. J Dairy Sci. Yogurt, coconut milk. USDA FoodData Central. Updated April 1, Gambelli L. Milk and Its Sugar-Lactose: A Picture of Evaluation Methodologies. Harvard T. Chan School of Public Health.

Muth N. The truth behind the Greek yogurt craze. American Council on Exercise. Are all yogurts created equal? Not exactly, a nutritionist says. Kansas State University Agricultural Experiment Station and Cooperative Extension Service.

The Four Corners Diet: The Healthy Low-Carb Way of Eating for a Lifetime. Da Capo Press. By Laura Dolson Laura Dolson is a health and food writer who develops low-carb and gluten-free recipes for home cooks. Use limited data to select advertising.

Create profiles for personalised advertising. Use profiles to select personalised advertising.

Per serving: calories, 9g fat, 5g net carbs, 15g protein. I'm a big fan of this yogurt. Siggi's plain whole milk yogurt has a great balance of carbs to protein and is the perfect base for sprucing it up any way you want.

You can easily add some cinnamon, seeds, and low-carb sweeteners to round this out, too! Per serving: calories, 7g fat, 8g net carbs, 18g protein. YQ yogurt is hyper-filtered to remove almost all the carbs and is just packed with protein.

Counts like that make YQ perfect for hitting your macros and staying in ketosis. Per serving: calories, 3g fat, 2g net carbs, 17g protein. Found in almost all superstores, Chobani's whole milk plain Greek yogurt is a great staple to have in mind when on keto.

It's a little pricier than some of the other supermarket options, but I love the taste and texture of this yogurt. Per serving: calories, 9g fat, 7g net carbs, 16g protein. For a dairy-free keto yogurt option, give Forager's cashewmilk yogurt a shot. You won't get nearly as much protein as you do from the whole milk options, but it will still get you that creamy fix we all need when running a keto diet.

Per serving: calories, 7g fat, 8g net carbs, 3g protein. Like we talked about above, coconut milk yogurt is another good keto-friendly option. Even more so if you are lactose intolerant! You can put any of the same keto yogurt toppings you love on this and it will still taste great.

The best advice I can give you is to choose whole, unflavored Greek yogurt for the lowest carb yogurt option. Apart from the straining process that occurs in Greek yogurt production that we covered above, Greek yogurt is less likely to have milk powder or other additives than low-fat or nonfat alternatives.

You can absolutely eat yogurt while on keto, but you should stick to whole fat, plain varieties. Low-fat and flavored varieties tend to include extra sugar and carbs, so if you want to spruce your yogurt up it's better to make your own adjustments with other ingredients instead of relying on the product to do that for you.

With the exception of dairy-free varieties, yogurt also has a good balance of protein and fat, making it a good snack for keeping you full while on keto. Nathan Phelps is a foodie, writer, marketer, and musician living in the great city of Nashville, TN.

Shop Learn Where to Buy. Shop All. Beef Habanero Beef. Original Beef. Jalapeño Beef. These include:. Full-fat Greek yogurt can play a role in a well-formulated keto diet.

However, even full-fat Greek yogurt is moderately high in carbs. Whether enjoyed on occasion or regularly on a keto diet, Greek yogurt offers beneficial probiotics, healthy fats, and quality proteins. Members of the press and potential partners are welcome to contact us regarding Doctor Kiltz and CNY Fertility.

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Kiltz Products. Languaje Selector العربية 简体中文 English Español Français Deutsch Italiano Nederlands Português Русский. Home Keto, Carnivore, Nutrition Foods dairy Is Greek Yogurt Keto? By Liam McAuliffe M.

Updated on December 31, Related Blog Posts What are the Effects of Sugar on the Brain? Sugar What are the Effects of Sugar on the Brain? Carnivore Diet Salt: Benefits and Best Brands. In addition, eggs have been shown to trigger hormones that increase feelings of fullness This includes the antioxidants lutein and zeaxanthin , which protect eye health Most animal proteins — such as eggs, beef, pork, poultry, and seafood — are low in carbs and appropriate for the keto diet.

There are hundreds of types of cheese , most of which are very low in carbs and high in fat , making them a great fit for the keto diet. Just 1 ounce 28 grams of cheddar cheese provides 1 gram of carbs, 6 grams of protein, and a good amount of calcium In fact, some studies suggest that it may help protect against this condition 29 , Cheese also contains CLA, which has been linked to fat loss and improvements in body composition In addition, eating cheese regularly may help reduce the loss of muscle mass and strength that occurs with aging.

Plain Greek yogurt and cottage cheese are nutritious, high protein foods. While they contain some carbs, you can eat them in moderation on keto. Both yogurt and cottage cheese have been shown to help decrease appetite and promote feelings of fullness 33 , Either one makes a tasty snack on its own, but you can combine them with chopped nuts, cinnamon, or other spices to make a quick keto treat.

Both of these dairy products are very low in carbs and high in fat, making them ideal for keto 35 , Like other fatty dairy products, butter and cream are rich in CLA, which may promote fat loss The American Heart Association dietary guidance states that people should limit foods high in saturated fat.

Replacing animal and dairy fat with plant-based sources of fat or polyunsaturated fats is linked with a lower risk of cardiovascular disease and stroke Some studies have suggested that high fat dairy products may not be so closely linked to heart disease.

Others suggest that a moderate intake of high fat dairy may reduce your risk of heart attack and stroke. However, the evidence remains inconclusive 30 , 38 , This is an area that continues to be under debate and can depend on many factors, such as the level of processing food has gone through 37 , Cream and half-and-half are popular choices for adding to coffee or using as keto alternatives to small amounts of milk in cooking.

Several varieties of plant-based milk are keto-friendly, including soy, almond, and coconut milk 41 , 42 , You should choose unsweetened versions. Sweetened options have too much sugar to be considered appropriate for keto.

Additionally, you should avoid oat milk , because even unsweetened oat milk is too high in carbs to be keto-friendly Several types of dairy and dairy alternatives are suitable for keto, including cheese, plain yogurt, cottage cheese, cream, half-and-half, and certain unsweetened plant milks.

Green leafy veggies are extremely low in carbs, making them excellent for keto. In particular, dark leafy greens like spinach, kale, and collard greens are packed with vitamin K and iron Greens add bulk to your meals without drastically increasing the carb count.

Additionally, herbs such as oregano and rosemary add ample flavor with almost no carbs. Several varieties of peppers exist, all of which are appropriate for the keto diet. Small hot peppers add spice to recipes, and jalapeños are ideal for making keto-friendly appetizers.

You can use larger, mild peppers such as bell peppers and poblanos in numerous dishes, or stuff them to make flavorful low carb main dishes. Peppers are also a rich source of vitamin C. In fact, zucchini is extremely popular on keto. Using a spiralizer, you can make zucchini noodles, which are an excellent substitute for pasta or noodles.

You can grate zucchini to make a rice alternative or add it to baked goods without affecting the flavor. You can also slice it thinly using a mandoline, then toss it with olive oil, salt, and pepper to enjoy it as a cold salad.

They also contain fiber and are low in net carbs 47 , Oleuropein, the main antioxidant in olives, has anti-inflammatory properties and may protect your cells from damage Additionally, one study found that people who ate one avocado per day experienced improvements in heart health risk factors, including lower levels of LDL bad cholesterol Several other nonstarchy vegetables are low in calories and carbs yet full of nutrients and antioxidants.

For instance, you can easily turn low carb cauliflower into cauliflower rice or mashed cauliflower. Spaghetti squash serves as a natural alternative to spaghetti, and low carb root veggies such as jicama and turnips make great substitutes for roasted potatoes or french fries.

Keep in mind that not all vegetables are low in carbs. Some should be avoided on keto, including:.