I love yogurt and was just wondering what's the best one (available in the UK) for keto?
At the moment I'm eating full fat Greek, but it still has 6-7g of carbs, all sugar in it.
Or is yogurt just a no, no?
I've looked a bit online and just get loads of zero fat stuff, suggesting that's for keto!
Thank you
I wouldn't worry about it too much. I think the point here is that Greek yoghurt is so fat-loaded that it effectively reduces the glycemic load presented by those few grams of sugar (lactose).
A serving for me is about 100g, so that would be only ~4g lactose.
Obviously, you can overdo anything, but in the context of an otherwise healthy diet, I don't think this is a problem.
For vegetarians especially, Greek yoghurt is an excellent source of fat and protein, and a nice snack/dessert for the rest of us.
Oh that's good news. That's what I'm having, about 100g serving a day, so I'll stop worrying about it.
Thank you.
I'm vegetarian and I eat much more yogurt than you and I haven't seen any weight gain. Actually if I eat less than usual, I definitely feel hungrier. If you can, I'd recommend making your own. Beats the commercially produced ones hands down.
Thanks I'll have a look into that.
Greek/Greek style yoghurts are strained. If you want to make it yourself, start with plain yoghurt, place it in a strainer lined with muslin (Plenty paper towels also work 😉). The straw coloured liquid that drains off is known as sour whey. I believe it's mostly water and carbs. It could contain some protein, but it's obvious it only has trace fat at most.
The difference between Greek and Greek style is only yoghurt. made in Greece can be called Greek, but for some reason Greek yoghurt tends to be lower in carbs
The lowest I have seen is Fage, but I don't trust that. Whole milk has slightly more fat than protein, yet Fage 5% yoghurt has twice as much protein as fat. As fat doesn't drain off, they can only achieve this by starting with skimmed milk or adding milk proteins. I prefer to stick with the 10% ones with slightly more carbs. You can get other Greek yoghurt with less than 4g of carbs.
You could strain it yourself further to reduce carbs, mix it with double cream, make your own mixing whole milk and cream or just use a bit less. I have 100g on the days I eat it, and accept the 5 or 6g that comes along with it.
I couldn't find a suitable strainer, so I used a plastic coffee filter with paper filters over a jug. That worked quite well. I've also used a reusable coffee filter like the one in the photo.
I use something like this, lined with a paper towel, though a reusable coffee strainer means less waste.
Yep, I've used that too with paper coffee filters. It's great how creative we can be when needed. 😀
My crude estimate goes something like this:
- My whole milk says 49g sugar per 1L.
- You lose about half of the sugars on fermentation.
- You lose about half of the total volume on straining.
So assuming there's an equal amount of sugar in both the whey and the (remaining) yoghurt, you've got ~25g of sugar in 500ml of yoghurt, or 5g/serving. If they whey carries away a disproportionate amount of the remaining lactose, then even less than that.
4 litres of yogurt. That's ~200g of carbs. I'll be sure not to eat them all at once 
So you just plonk your yogurt in that and let it drain? How long does it take?
A few hours is probably enough to turn yoghurt into Greek yoghurt, but leave it a bit longer and it turns into a delicious cheese, called labneh. Add salt and lemon juice.
It's worth mentioning that - at least in the UK - live yoghurt is not a rarity. I've never had a batch of yoghurt fail if I have started it from a fresh, commercial yoghurt. My surmise is that all yoghurts, at least the natural ones and ones with few added ingredients, are live.
Why would you choose low-fat? Fat is your friend...
Well, of course you didn't, because
1) criticising the amount of fat in the high fat discussion group would be trolling, and you would never do that🙄
2) nothing shades62 has posted in the last 3 days mentions quantities of fat, so there was no such post to reply to.
Skyr from Waitrose.
I have been avoiding anything labeled “low fat” generally because it means sugar has been added as a substitute. This Yolanda product is unsweetened, but the original question was about best yoghurt for Keto, so do they do a full fat version, or is it just naturally low in fat without having had any fat deliberately removed?
I reckon it's made with either low-fat or skimmed milk/milk powder.
Just looked it up, it's made with semi skimmed milk, but there isn't a full fat version available, so if you like the taste, it's the only option available. No sugars added and carbs are 8.6gm per 100gm for anyone who actually counts their carbs in a day, not too bad. Pity they don't do a full fat version to tick two boxes instead of just one.
Even so, add some sugar-laden fruit and you've got an unwanted insulin spike and crash to deal with. I can't see the point in eating low fat foods. But there must still be a demand from fat-fearing calorie counting consumers else they wouldn't be producing it.
I use alpro coconut 2.3 gm per 100 gm serving. Can someone please explain to me the purpose of straining the yogurt?
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