Can I Eat Yogurt On A Low Carb Diet?

How to make yogurt with low carbs?

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.

Dr. Jack Goldberg, the co-author of “The Four Corners Diet, 11  ” tested fermented milk products. He found that up to 8 grams of carbohydrate are consumed by the bacteria in one cup of yogurt that contains live cultures.

Yogurt can be a confusing food item when you’re on a low-carb diet because you can’t simply assume what the carb count will be . You have to read the label of every container 3  and pay attention to the serving size listed. For example, deciphering carbs in plain yogurt can be confusing.

To strain the whey out of yogurt, put a colander in a pot and line it with a cheese cloth (or 1–2 coffee filters) in the refrigerator. Cover the colander with plastic wrap.

Flavored Yogurt. Many of the most popular yogurts are flavored and there are fruit-flavored yogurts often made with berries or other sweet fruit like peaches. 2  You’ll also see vanilla-flavored yogurt, coffee-flavored yogurt, caramel yogurt, and honey-flavored yogurt among others.

Yogurt is produced by taking milk and adding a culture of friendly bacteria that converts some or all of the carb-containing milk sugar—lactose—into lactic acid. 8  Lactic acid is not a carbohydrate. Discover the Role Carbs Play in Your Diet.

If you make your own yogurt, it may take as long as 20 hours to get to this point, depending upon temperature.

What to add to low carb yogurt?

Once you’ve found (or made) a low-carb yogurt you love, make sure your toppings don’t sabotage your low-sugar goals. Make your yogurt more satiating with add-ins like chia seeds or ground flax, which add fiber to fill you up, suggests Cording. If you need a little sweetness, add a teeny drizzle of maple syrup or honey.

It’s also crazy high in protein. Per serving: 160 calories, 4.5 g fat (3 g sat), 7 g carbs, 7 g sugar, 23 g protein.

Since there’s no lactose in almonds or coconuts, it’s generally easier to find options lower on …

For coconut yogurt, you need just one can of unsweetened, full-fat coconut milk, two probiotic capsules, and this recipe.

If you’re feeling creative, use your yogurt to thicken up soups, marinate fish (it gives the skin a crispy tangy), or make tomato sauce creamier. via Best Yogurt For A Low-Carb Diet.

While you leave that sugary liquid in regular yogurt, you strain it out to make Greek yogurt (or skyr), he explains. That’s why Greek yogurt is more tart, firmer in texture, and lower in sugar than regular yogurt. Plus, different brands might add different amounts of sugar to the milk they use to make yogurt.

First of all, yes, yogurt contains carbs. A little Yogurt 101 for you: Yogurt is made by adding bacteria to milk, which naturally contains a type of sugar (yes, a carb) called lactose, explains dietitian Scott Keatley, RD, of Keatley Medical Nutrition Therapy. (Lactose is a combination of a two types of sugar: galactose and glucose.)

What to add to low carb yogurt?

Once you’ve found (or made) a low-carb yogurt you love, make sure your toppings don’t sabotage your low-sugar goals. Make your yogurt more satiating with add-ins like chia seeds or ground flax, which add fiber to fill you up, suggests Cording. If you need a little sweetness, add a teeny drizzle of maple syrup or honey.

Brown recommends sticking to yogurts with 10 grams of carbs—or less—per serving. (If you’re full-blown keto, and need to limit your daily carbs to 50 grams or less, though, choose yogurts that have six or fewer grams per serving.)

It’s also crazy high in protein. Per serving: 160 calories, 4.5 g fat (3 g sat), 7 g carbs, 7 g sugar, 23 g protein.

For coconut yogurt, you need just one can of unsweetened, full-fat coconut milk, two probiotic capsules, and this recipe. (Though it takes time, there’s no heat involved—and your coconut milk is low in carbs to start out with.)

As long as you do it right, you can totally have yogurt on a low-carb diet, says Jessica Cording, MS, RD, dietitian and author of The Little Book of Game-Changers.

Since there’s no lactose in almonds or coconuts, it’s generally easier to find options lower on …

You can also mix in some berries, which provide flavor, fiber, and sweetness of their own, Stevens adds. If you’re feeling creative, use your yogurt to thicken up soups, marinate fish (it gives the skin a crispy tangy), or make tomato sauce creamier.