Is yogurt on the list of foods allowed on a ketogenic diet?
Here is a good question that many ask themselves when they approach the course and intend to do so by following all the basic rules.
The discussion concerning the combination "ketogenic diet yogurt" is quite delicate and therefore requires further study to avoid making mistakes and undoing all the progress made with sacrifice.
So let's stay focused on the topic and analyze whether and in which variants yogurt can be included in the keto weekly planner or whether it is better to leave it alone and replace it with other foods.
The principles of the ketogenic diet
Undertaking a ketogenic-type slimming process involves a knowledge, albeit basic, of its principles, so let's brush up on some notions that introduce us to the topic that interests us.
The ketogenic diet is a diet that reduces the nutritional intake of carbohydrates to allow the body to produce energy by using fat reserves instead of glucose. The production of ketone bodies in this process becomes decisive for accelerating weight loss and the purpose of nutrition becomes that of maintaining the state of ketosis for a long time which can be compromised by making the wrong choice of foods.
And this is where the role of each food comes into play: you cannot start a ketogenic diet without knowing the list of allowed and forbidden foods. Yet despite the accurate information given by nutritionists or dedicated sites there is still some confusion. Most of these doubts concern dairy products.
Dairy products and the ketogenic diet
In principle, the consumption of dairy products is allowed within a keto plan. But you also need to pay attention to individual cases (any intolerances or allergies) and quantities, which can affect ketosis.
Allowed dairy products include butter, ghee (clarified butter), and full-fat cheeses, such as cheddar, mozzarella, brie, and philadelphia.
And the yoghurt? Here we are at the crux of our article!
The answer is yes, yogurt is allowed in the ketogenic diet but with some necessary clarifications on the type to be able to choose and its quantities.
Which yogurt for the ketogenic diet?
When you find yourself in front of the refrigerated counter at the supermarket and are about to choose yoghurt, you have to opt for Greek yoghurt. Why?
Given the lower percentage of carbohydrates (and consequently contains more fat!), it is considered the healthiest yogurt to use in a ketogenic diet. It also has the advantage of providing a good dose of probiotics which also help keep the intestines healthy.
Low-fat yogurt can also be a good alternative, especially at breakfast and in the afternoon breaks. However, this type should be taken in moderation and not every day. And above all we are talking about low-fat and non-fruit-flavored white yoghurts, almost always rich in added sugars which are not indicated in the ketogenic diet or in any other dietary path.
Ketogenic Diet Greek Yogurt
How much do you know about Greek yogurt?
If you have never tried it and, in view of a keto diet, you want to include it in your weekly menu, here is some more information on this healthy food for you.
It is a yogurt with a higher number of fats, excellent for the ketogenic diet, which brings various benefits to the body:
- It develops a sense of satiety and thus contains hunger;
- It has probiotics that regulate intestinal functions;
- It has very few carbohydrates;
- It gives energy and vitality;
- It can be used with both savory and sweet recipes.
Consequently it is officially considered a food keto friendly, although it is always better not to abuse it and to vary the foods and nutrients to be taken day by day.
Greek yogurt compared to regular yogurt
The question arises: what are the substantial differences between Greek yogurt and the classic one? Even if you have probably already guessed the qualities of the first one, it is our duty to be more precise to give you the opportunity to fully understand why choosing Greek yogurt especially during a ketogenic diet.
Both fall into the dairy category, and specifically fermented milk products. And both contain milk and natural probiotics.
But let's talk about the differences, which must be sought already in the implementation phase.
Classic yogurt contains milk and bacteria and is obtained through fermentation which allows it to acquire an acidic Ph (and consequently a more sour taste if consumed plain and not in the version enriched with fruit).
Greek yogurt is obtained through a filtering process which excludes whey and other liquids and which makes it thicker, with a more decisive flavor and with a greater quantity of milk.
Of the two, the most caloric is certainly Greek yogurt, but precisely because it contains more fat it is preferable in the keto regime. It also contains less sugar, less sodium, less carbohydrates, but much more protein.
Ketogenic diet yogurt: how to insert it?
In general, yogurt (low-fat or Greek) can be entered in the weekly planner at different times of the day.
The most suitable is breakfast: combined with cereals or dried fruit, it is the best way to start the day with the right energy boost. Alternatively, it can be enjoyed as a snack, even outside the home, to monitor hunger and stay full longer.
As already mentioned, it is not advisable to overdo the quantities. So it means not only not to abuse it within a single day, but also to avoid including it in the menu every day.
But how to replace it in the ketogenic diet? Excellent alternatives are:
- Cured meats: for example turkey breast or bresaola.
- Fresh cheese, such as cottage cheese, low-fat ricotta, Philadelphia, butter.
These are strictly keto friendly foods and therefore allowed on the path, which contain the same macronutrients as yogurt.
As you already know, the ketogenic diet is part of a path that has a precise duration, agreed together with the nutritionist. However, assuming the good habit of including healthy foods in the food plan can become a rule oriented towards the well-being of the body even regardless of the keto diet.
In general, yogurt belongs to the category of food that brings various benefits and decreases the risk of cardiovascular disease. Furthermore, it does not contribute to weight gain and is rich in nutrients.
Another point in favor of yogurt is its versatility: it can be enriched with other foods to make it tastier (for example with muesli as a snack) or it can be used to season foods instead of other sauces. Have you ever tried Greek yogurt on salad? If you search the internet, you will find many interesting and delicious recipes that can also be cooked during the ketogenic diet and that are very easy to prepare even for those who have little time to devote to the stove.