How To Enjoy Frozen Yogurt On Keto
Watch your portion sizes and stick to a half-cup serving.
- Shop for reduced-sugar or sugar-free varieties.
- Avoid fat-free brands that may contain added sugar.
- Add healthy, low carb toppings, like nuts, berries, and sugar-free chocolate sauce.
- Select brands made with live bacteria cultures to support gut health.
- Make your own frozen yogurt at home with the freshest low carb ingredients.
The Best Keto Yogurts You Need To Try
If youve visited the dairy aisle, you may have been deterred by all of the added sugars in the yogurt and milk options, especially in the flavored ones. But the good news is that due to the growing popularity of the keto diet, a high-fat, low-carb way of eating, there are more low sugar yogurt products every day! Here at Keto and Co, we believe in supporting you with ways to incorporate more ease and variety into your everyday routine, so we reviewed all of the keto yogurt options for you!
Hard And Soft Cheeses
Cheese gets the green light on the keto diet. But if you’re worried about your lactose intake, then Keatley says you’ll want to go for harder cheeses, like Parmesan, which typically have fewer carbs than soft cheese, explains Lyssie Lakatos, RDN, of the Nutrition Twins.
Semi-hard cheeseslike Swiss are keto-friendly too, Lakatos adds. Take a cue from Jenna Jameson and melt some semi-hard cheese over some eggs for breakfast . And while, yes, hard cheeses do have fewer carbs than soft cheese, that doesn’t mean all soft cheeses are off the table.
Brie cheese, for example, has less than a gram of carbs per ounce, per the USDA. Mascarpone and creme fraiche are good options too, says Lakatos, since they give you tons of added flavor and creaminess for very few carbs.
General keto cheese recommendations:
- Parmesan. One tablespoon of the stuff has less than a gram of carbs, according to the USDA.
- Swiss. Another good pickit has less than 2 grams of carbs per cup of shredded cheese, per the UDSA
- Brie. It’s the perfect spreadable cheese and less than 1 gram of carbs per ounce,per the USDA.
- Mascarpone and creme fraiche. Lakatos recommends these two for a cheese that will give you tons of added flavor and creaminess for very few carbs.
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So Can You Have Dairy On The Keto Diet
Yes, with caveats. It’s a little complicated like, you know, everything in life these days.
Some dairy products are actually great sources of protein, fat, potassium, and calcium, and make a lot of sense for keto. But the keto diet’s actually a bit more restrictive when it comes to other dairy foodsand that’s due mostly to one thing: Dairy equals sugar, which equals carbs. Let’s break down some pros and cons of eating dairy on keto.
Pros of eating dairy on the keto diet:
- The fat content is solid. Regardless of whether you’re doing keto or not, dairy contains fat, which takes longer to digest and helps us stay full for longer, Beckerman explains.
- It can help you snack less. Because most dairy products are able to adequately supply the body with valuable protein, fat, and calories, you may be less likely to go scavenging for food in between meals, Beckerman says.
- You’ll get calcium, phosphorus, and vitamin D. Dairy supplies all three of these nutrients, which are needed not only for maintaining healthy bones, but also are integral to balancing mood and regulating hormones, Beckman explains.
Cons of eating dairy on the keto diet:
Benefits Of Frozen Yogurt
The healthy bacteria living in frozen yogurt helps you in many different ways. Some of the benefits of frozen yogurt are as follows:
- It helps in lowering blood pressure.
- It enhances the immune system.
- Some frozen yogurt might promote healthy bones.
Aside from being a healthy option, frozen yogurt is delicious and pleasantly satisfying.
And you can have it in different ways, as dessert, smoothie, and more.
Why not add some blackberries to frozen yogurt and make a gluten-free recipe?
This blackberry keto frozen yogurt contains 5g of carbs and is great during a keto diet.
You can also give a no-churn keto frozen yogurt recipe a go. This vanilla paleo frozen yogurt recipe is not only keto-friendly, but the creamy taste could take you to a new realm.
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Coyo Natural Coconut Yogurt
“I truly believe this is the best option when it comes to yogurt and keto,” Zellner says. It’s low in carbs and protein, and it also has about 36 grams of fat per serving, depending on which one you choose, Zellner explains. “If you’re doing keto, fat is going to make up most of your energy intake, so this will fit in really nicely.”
Per serving: 390 calories, 38 g fat , 10 g carbs, 5 g sugar, 3 g protein
Ratio Keto Friendly Dairy Snack Strawberry
Net carbs: 2 g
Review score: 5 stars
To my surprise, I REALLY liked this yogurt. Im surprised because I usually dont enjoy most keto products but this was excellent. The texture is smooth and silky with a distinct berry flavor. Its not too sweet and I really enjoyed eating it.
Youll find this product with the other yogurts in the yogurt aisle, but its actually advertised as a dairy snack. Im not exactly sure why as its a milk-based product.
Its surprisingly high in protein for a keto snack but it only has 2 grams net carbs and 1 gram of sugar in a serving.
Because its a keto snack, its high in fat and therefore also fairly high in calories compared to other low-carb yogurts. So if youre looking to limit your calories, be careful with this one because its hard to only eat part of it, its that good.
Most people will probably get away with not even having to take any insulin with this yogurt, but if you do, be mindful that the high-fat content could delay any blood sugar impact.
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Is Yogurt Keto How Many Carbs In Yogurt
Lets have a look at all forms of yogurt to find out if it is a keto-friendly dairy product and how much you can take and stay in ketosis!
Yogurt is a versatile ingredient on a keto diet. It can be runny, or it can be thick. It can be smooth and sweet or tangy and creamy.
How Can You Sweeten Keto
You can sweeten your keto yogurt by simply adding in a sugar replacer or pairing it with other sweet foods to mix in. For example, you can add berries, sugar-free chocolate chips, or something crunchy like nuts or keto granola to make it sweet. You may even enjoy a drizzle of keto-friendly syrup mixed in for a simple, added sweetness.
If youre not into toppings or extra flavor in your yogurt, you can sweeten your yogurt with a sugar replacer. Some of your keto sweetener options include erythritol, monk fruit, or stevia, but we prefer Wondrose Sugar Replacer. Unlike other sweeteners, it has a clean, sweet taste and contains prebiotic fiber to help promote a healthy gut!
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Is Frozen Yogurt Keto Friendly
If you are a fan of frozen yogurt, you will know how addictive the tanginess is.
Frozen yogurts are products of milk, probiotic culture, and sugar. These frozen desserts have a creamy composition and taste slightly tangy.
There is nothing like a tasty frozen yogurt dessert on a hot day. But if you are following keto diet, you might wonder if you can have frozen yogurt.
So, is frozen yogurt keto? Lets check out below.
Keto Zone Homemade High Probiotic Yogurt
Try homemade yogurt that is fermented for 24 hours for a yogurt allowed on Keto Zone, without question. For this recipe, youll need an Electric Pressure Cooker/Instant Pot with the Yogurt Function. However, you can also find many non-Instant Pot recipes that use a conventional oven or yogurt maker online.
The advantages of an Instant Pot is its ability to make large amounts of yogurt at once, and its almost foolproof
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Ratio Keto Friendly Vanilla
Pros: The only low carb yogurt brand with keto friendly written on the label, :ratio backs up their claim by offering a scanty 3.25 grams of carbs per 245 gram serving.
Cons: The relatively extensive ingredient list raises some serious questions: non-fat milk, pasteurized milk, milkfat, and avocado oil add up to a highly processed product. Avocado oil is likely a cost-cutting additionmilkfat is expensive. Avocado is a highly processed industrial oil, but at least its comparatively low in inflammatory PUFAs at only 10%.
The biggest red flag here is the fact that :ratio calls this stuff vanilla dairy snack, which means it doesnt legally meet the requirements of a true yogurt.
- Live Active Cultures
Ratio Keto Yogurt Snack
This high-fat, low-carb yogurt is literally designed with keto dieters in mind, as the nutritional ratio makes it perfect for fitting in with your keto percentage needs. Plus, its creamy and delicious taste has garnered it over 1,400 reviews on Amazon.
Per serving: 200 calories, 15 g fat , 2 g carbs, 1 g sugar, 15 g protein
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Benefits Of Greek Yogurt On Keto
Studies show that full-fat yogurt provides benefits including:
- Enhanced weight loss
- Gut health
- Reduced inflammation
For instance, Chobani Greek yogurt is less than 5% lactose, which makes it part of a low lactose diet.
Foods To Eat On A Ketogenic Diet
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The ketogenic diet has become popular.
Studies have found that this very low carb, high fat diet is effective for weight loss, diabetes, and epilepsy .
Still, higher quality research on the diet is still needed to determine its long-term safety and efficacy .
A ketogenic diet typically limits carbs to 20 to 50 grams per day. While this may seem challenging, many nutritious foods can easily fit into this way of eating.
Here are some healthy foods to eat on a ketogenic diet.
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Is Greek Yogurt Keto
Greek yogurt can be keto-friendly depending on the added sugar content and foods you pair it with. On average, a half cup of store-bought plain Greek yogurt contains 4g net carbs and 9g protein. Due to its high protein content, Greek yogurt is a great, filling meal or snack thats been proven to decrease appetite. If youd like to increase the fat content, you can add coconut oil, MCT oil, or nuts to keep you satiated for hours.
Finding plain Greek yogurt at your local store is easy brands like Chobani, Fage, and siggis are in grocery stores throughout the U.S.
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Carbmaster Low Fat Yogurt Strawberry
Net carbs: 5 g
Review score: 4 stars
It took me a while to decide if I like this yogurt, but I finally decided that I do, which is why it ends up with such a high rating. The taste reminded me of those old-school yogurts we got back in the 1980es. Thats not good or bad, its just old school.
The yogurt is fairly creamy and has an overall good texture. It tastes a little artificial which is weird given its mainly sweetened with fruit puree, but it could be the Sucralose that they have added.
The yogurt is very low in net carbs and it hardly impacted my blood sugar which is definitely a plus. According to the label, its also completely Lactose-free, which is a benefit for those looking to reduce or eliminate lactose.
What Yogurt Can I Eat On Keto
Top 5 Best Keto Yogurt Options for a Low-Carb Diet
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Can You Eat Yogurt On Keto Diet
As mentioned earlier, the keto diet takes carbs intake into consideration. And if you look at carbs found in yogurt, you will find that yogurt, of many types, have lots of carbs. Strawberry yogurt, for instance, has around 33 grams of carbs, which is more than recommended 20g of carbs per meal to be in shape and less than 20g per meal to lose weight.
Another reason why many types of yogurt doesnt qualify to be in keto diet is that it has added sugars that make it sweet and unhealthy.
However, many dietitians recommend eating greek yogurt as it only has 15 grams of carbs per 5oz and is known to many people because it is found in most countries. Also, it is not sweet.
One of the best options among yogurts to go for is Dannon Lite and Fit Blackberry Greek Yogurt which only has about 8 grams of carbs.
Looking for even better yogurt to add to your keto diet? Carbmaster found in Krogers grocery chain in the US comes with only 5 grams of carbs.
Now, can you eat yogurt on keto diet? The answer is it depends on how many carbs the yogurt has. If it is lower than 20 , you may add that to your diet.
What’s The Difference Between Greek Yogurt And Regular Yogurt
Greek yogurt is just strained three times, so most of the liquid 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 found within yogurt.
Okay! Now let’s talk keto.
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Dairy May Worsen Acne And Other Skin Issues
Can dairy cause or worsen acne? In some people, it might. Dairy has been shown to raise levels of insulin-like growth factor 1 , a hormone that increases sebum production and has been found to play a large role in acne.32
Observational studies in children, teens, and young adults suggest that all types of dairy, including cheese and yogurt, may be problematic for those who struggle with acne.33
Some People May Be Sensitive To Dairy
In certain individuals, dairy may cause digestive issues or other symptoms.The most common dairy-related issue is lactose intolerance, which occurs in people who lack the enzyme lactase.
Without this enzyme, lactose cant be properly digested and absorbed. Instead, it passes into the colon, causing abdominal pain, bloating, gas, nausea and/or loose stools.
Lactose intolerance is quite common. Its believed to affect up to two-thirds of people worldwide. However, its considerably less common in people of European ancestry.34
People who are lactose intolerant can usually tolerate low-lactose dairy products like cheese or yogurt with little to no issues, although some may be sensitive to even the small amounts of lactose in these foods.
Sometimes people develop an allergy to one or more of the proteins in milk. Although somewhat common in children, true cows milk allergy is rare in adults.35 Those with milk allergies can experience symptoms such as hives, digestive upset, vomiting, and even anaphylaxis after consuming dairy.
Theres some evidence that certain individuals may be sensitive to A1 beta casein, the most common type of protein found in cows milk, which can lead to digestive symptoms similar to those of lactose intolerance.36
Sheep and goat dairy, as well as dairy from cows that produce A2 beta casein milk, may be easier for people with an A1 beta casein sensitivity to digest. However, this topic requires further study.
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Yogurt Macros And Nutrition
The macronutrients and nutrition facts of yogurt can differ a lot from brand to brand.
Before we discuss why that is , here are some examples of whats likely available at your local grocery store:
Plain, nonfat yogurt :
- Calories: 63 kcal
- Added sugars: 0g
- Fat: 5.5g
Big variation, right? The first is mediocre, the second is yikes, and the last one is actually a good keto option.
Again, not all yogurt is created equal. Heres why.
The technical FDA definition of yogurt in the United States is: the food produced by culturing one or more of the optional dairy ingredients of this section with a characterizing bacterial culture that contains the lactic acid-producing bacteria, Lactobacillus bulgaricus and Streptococcus thermophilus.And according to the FDA, it must also have at least 3.25% milkfat and 8.25% milk solids other than fat, before other ingredients are added.
Essentially, although it must contain milk and bacterial cultures, the regulations allow a lot of leeway in the quality and nature of other yogurt ingredients.
Therefore, you must be cautious when choosing among available yogurt options.
In the next section, youll learn where yogurt fits into the keto diet.