If you keep up with the health and wellness community, you have most definitely heard of the wonder that is Greek yogurt.
In this article we are going to find out if it really lives up to its reputation.
Keep reading to learn all about this dairy food, its nutrition, if it's keto-friendly, what kind you can have, and more alternatives for it.
Greek yogurt is yogurt that has been strained after fermentation.
To make regular yogurt, milk is fermented with live bacteria in a warm environment. To make the Greek variety, the fermented product is then strained to obtain a thicker consistency.
The yogurt is placed in a fine mesh cloth and allowed to strain for hours or even days. The longer the straining time, the thicker the final product. The liquid that strains out is known as whey.
Greek yogurt got its name because when it first became popular in the West, most of it was coming from Greece. In other parts of the world, it has other names like sack, strained, cheese, and kerned yogurt.
Being a dairy product, Greek yogurt contains substantial amounts of all three macronutrients: carbs, protein, and fat. Since it is an animal food without fiber, all the carbs count as net carbs.
Serving size: 1 cup of plain whole Greek yogurt. Equal to about 245 g
Is Greek yogurt a carb?
Not really. It might be higher in carbohydrates than other keto-friendly foods, but it would be unfair to classify it as a carb. This is because it contains other macros, particularly protein, in high amounts as well.
The hype surrounding Greek yogurt as a healthy food is well deserved. The product offers a number of health benefits including:
Yes, it is.
Even though it contains some carbs, it can still fit on the ketogenic diet. The process of straining reduces the amount of carbs present. This is because the sugars (lactose) go along with the whey that is being strained off since sugar is water-soluble.
This food is also high in fat, which is beneficial for a keto diet. Finally, it is a good source of protein, which is essential for maintaining muscle mass on keto.
It is important to remember that only plain Greek yogurt is keto-friendly. Flavored and sweetened varieties contain added sugars, which would make them very non-keto.
Since there is no legal definition of Greek yogurt, companies can thicken their products with thickeners like starches and label it Greek yogurt. One reason to do this is because making it the usual way requires more milk, which increases the production cost. To work around this, food manufacturers find cheaper ways to obtain that thick and creamy consistency.
Always read the ingredient list on the packaging before purchasing to check for additives like gums, starches, and fillers.
You can have up to 1 cup per day on keto if you have a 50 g carb limit. 1 cup would give you almost 10 g of net carbs, which would be only 20% of your daily carb limit.
You could either have it for breakfast or a snack. You could split the cup into two: have a half cup for a mid-morning snack and the other half as an afternoon snack. This would obviously be a small serving, so you can supplement it with toppings like chia seeds, peanut butter, and keto-friendly fruit.
If you have a lower carb limit like 30 g, you can have up to half a cup in a day. If your limit is lower than 30 g, it may be best to find a lower-carb alternative.
Even though we have said that it is keto-friendly, it doesn't mean that any type is okay. Some types may just not have a place on the diet.
Even though this food is healthy, you should not have it every day until the end of time. First, it is easy to grow tired of a food, no matter how good it is, if you eat it every day.
Second, a variety of foods means a variety of nutrients, resulting in a more complete and balanced diet.
Greek yogurt alternatives include plant-based yogurts like:
For dressings to use in savory or sweet dishes, you can try:
If you still have any questions, keep reading as we answer some of them.
Yes. Greek yogurt is more ketogenic because it contains less carbs per serving than the traditional kind.
Yes, it is. Fage yogurt contains 3 g of net carbs per 100 g serving. This means that the small 170 g container has 5.1 g of net carbs.
The process of making Greek yogurt at home is quite simple but very lengthy. Some recipes can take up to a day to finish, especially if you are trying to make it low-carb. For a fairly quick recipe, try this one below:
Yes, Two Good is very low-carb having only 2 g for each small 150 g container.
Yes, it is a very healthy and delicious snack. You can have it every day if you wish. You should, however, make sure to switch up the way you eat it for some variety in your diet.
Yes, you can.
Even though the ketogenic diet is a high-fat diet, you can still enjoy some low-fat foods. You can pair low-fat items with high-fat ingredients like seeds and nuts to bump up the fat content of your meal.