The Bottomline 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. For people just starting out on the keto diet a single cup serving of Greek yogurt can account for around 50% of your daily carb intake.
Nutritional profile of Greek yogurt A tablespoon (45g) of plain Greek yogurt (whole) provides: • 60kcal/248 kj • 2.6g protein • 4.6g fat • 2.2g carbs
We found that the carbs in Greek yogurt were typically double that of plain when flavoring (strawberry, honey, peach, etc.) were added. Greek yogurt high in carbs will likely have high sugar, which may add to increased weight gain if consumed excessively with other unhealthy foods. Calories in Greek Yogurt
Greek yogurt has nearly half the amount of carbs versus regular yogurt (5-8g versus 13-17g per serving). [ R ]. PRO TIP: Avoid buying Greek yogurt that has preservatives and flavored versions of the original unflavored version.
The Greek Gods Greek Yogurt (honey flavor)— 6 ounces per serving This yogurt contains pasteurized grade A milk, cream, pure cane sugar, honey, pectin and active cultures. 250 calories 6 g protein 23 g carbohydrate
1 Total Fat 2 Sodium 3 Carbohydrates. How many net carbs are in Greek yogurt? Net carbs 8.4g How much protein is in Greek yogurt? Protein 19.7g
That’s because Greek yogurt tends to have about half the carbs and two times the amount of protein compared to regular yogurt, says Zellner, which means that making Greek yogurt servings fit into a keto dieter’s daily meals and macros is much easier. That said, there’s one catch. The information largely pertains to plain Greek yogurt.
The nonfat Greek yogurts not only have zero grams of saturated fat, they also have double the protein! Here are a few of the nonfat brands found in most supermarkets (with no more than 22 grams of carbohydrates per 6-ounce serving): Yoplait Greek 2x Protein (honey vanilla flavor)— 6 ounces per serving 150 calories
Lesser whey means lesser quantity of carbs. In general, Greek yogurt is known to have half the carbs as compared to usual yogurt. But, in addition to low carbs, Greek yogurt is also known for its high protein content. It has twice the protein and half the sodium content of usual yogurt variants.
What Is Greek Yogurt?
The range of yogurts available in the market is extensive. Also, the previous statement is an understatement. If you step into a supermarket aisle these days, the options will leave you either ecstatic or a nervous wreck. It completely depends on how decisive you are.
Greek yogurt differs from all the other types of yogurt in the process of making. The beginning of all types of yogurt is the same. Milk is heated and cooled. The bacterial culture is added to the warm milk and it is left to ferment for some hours. Once the yogurt is set, it is ready for consumption. But the journey of Greek yogurt does not stop …
A few sections back we also mentioned how Greek yogurt is made. It is made by removing excess water from the usual yogurt. This means Greek yogurt contains way less whey. Draining the whey also makes the carbs drain away from the yogurt, leaving behind minimal quantities of carbs in Greek yogurt.
Once the yogurt is set, you can extract the excess whey from it by straining it with a double-layered cheesecloth. This will give you the required thick consistency of Greek yogurt.
Use fruits like banana, mango, apple, pineapple, kiwi, blueberries, raspberries to make your Greek yogurt more exciting.
There is nothing new about yogurt itself. This milk product can be traced back to as far as the 6th century BC. Yet, it is now that it has attained new glory wherein it is being revered as “the” thing for health or simply as a dessert. Table of Contents [ show]
But, in addition to low carbs, Greek yogurt is also known for its high protein content. It has twice the protein and half the sodium content of usual yogurt variants.
What is the difference between Greek yogurt and yogurt?
The difference between most Greek yogurts and the type I recommend has to do with the quality of the milk and process used to make the yogurt. Unprocessed, fermented dairy products are beneficial for gut health because of the probiotics (“good bacteria”) they provide , assuming dairy proteins are not an issue for you.
Straining also removes some of the lactose sugars, salt and water, which is why Greek yogurt is thicker and higher in protein than standard yogurts, but also usually lower in sugar and carbohydrates.
Greek yogurt is made by combining milk and live cultures (bacteria), then straining the mixture through a filter to remove the liquid whey that naturally occurs in milk. ( 1) Whey is normally left over when milk curdles.
Here’s a little-known Greek yogurt nutrition fact: Every cup of Greek yogurt takes about three cups of milk to make, which results in a lot of unused and wasted material that needs to be disposed of (as a comparison, in looking at Greek yogurt vs. regular yogurt nutrition, regular yogurt uses about a quarter of this amount). ( 3)
Look for organic, unsweetened, grass-fed dairy when buying Greek yogurt or other products. This ensures that the cows were not given added hormones or antibiotics, or kept inside where they are prone to becoming sick and malnourished.
Finally, another important factor to consider is the health of the animal that produces the dairy. The quality of an animal’s diet and its living conditions have significant effects on the nutritional value of its meat or milk. Dairy products from industrially raised cows have a low nutritional value, since the cows are often fed an unnatural diet and kept indoors for the majority of their lives.
What’s a better alternative to conventional yogurt? Products from grass-fed cows that were raised in a pasture are known to contain a higher percentage of nutrients, including healthy fats like omega-3s. Healthy cows have a healthier gut environment and obtain more antioxidants in their diets from grass, which means they store and provide more vitamins (like vitamin A and E, for example) within their milk.
How to lower carbs in Greek yogurt?
Making your own Greek yogurt with a yogurt strainer is a way to lower the carb count even further by fermenting longer and not adding extra flavoring.
When you are on a low-carbohydrate diet, yogurt may seem like a healthy enough replacement for all the other types of food you may be looking to replace in your diet. But different kinds of yogurt have different carbohydrate content. Not all of them are suitable for consumption if you are on a low-carbohydrate diet.
Skim milk/ non-fat milk – 13 gms of carbs. If you notice, the yogurt made from non-fat milk ends up having the most amount of carbohydrates. So there is definite math that goes into making yogurt for a low-carb diet and it is not as simple as picking the low-fat version and expecting it to be low on carbohydrates too.
These yogurts are generally made from skim milk which requires additional milk powder and other additives to make it thick and creamy. Flavored yogurts tend to be higher in carbohydrate content. To enhance the flavor, of the fruit or whatever else has been added to the yogurt; manufacturers also often add sugar.
While yogurt made from whole cow milk may have a certain amount of carbohydrate content, yogurt made from soy milk will have different levels of carbohydrates. Yogurt is made from adding bacteria or a live culture to milk to ferment it. This bacteria converts the lactose or milk sugar into lactic acid, which is not a carbohydrate. However, the yogurt you buy at the store is likely to have some trace of carbohydrates depending on how it is made and what additives are included. The following are some reasons why the carbohydrate content differs from yogurt to yogurt and manufacturer to manufacturer.
At all times, be sure to read the nutrition labels carefully: 1 Whole Milk Plain Yogurt – Whole milk plain yogurt is not as likely to be thickened with milk powder as yogurt made from low fat, skim milk. The latter often uses extra milk powder and other types of carbohydrates to give the yogurt a thicker, creamier consistency. 2 Plain, Whole Milk Greek-style Yogurt – Greek-style yogurt is one of the best options for a low-carb diet. It is made traditionally in a way that strains the whey out of the milk, therefore reducing the number of carbs. Making your own Greek yogurt with a yogurt strainer is a way to lower the carb count even further by fermenting longer and not adding extra flavoring.
If you find plain yogurt to be too bland, add your own toppings. This allows you to be in control of how many carbohydrates you are consuming. You can add your own fruit toppings or a few nuts (within your carb limit). Even plain yogurt can become exciting to eat.
Sharing is caring, don’t forget to share this post with friends !
