Advice on homemade yoghurt

#1

Could someone possibly tell me how to calculate carbs in homemade natural yoghurt, please! I eat two ounces per day

(Jason Fletcher) #2

This is hard to say since the way you make it depends on how many carbs are left over. I f you strain it over night so it is like a thick past it will have a lot less carbs then if not. I would guess about 7g to 10g for about 5 oz. In most cases. It is better to strain it out then just add back water until you get the consistence you like. The one down side would be is you would lower the active culture in it as well. But i would think it would still have more then most store bought.

#3

Thank you, but will leave as is as my stomach feels really nice since I’ve been eating it. I doubt 2 ounces a day will kill me carb wise as I only eat veg once a day.

(jketoscribe) #4

This is not an exact science since there are several variables: Carb count of the starting milk, fermentation time, and straining out whey all matter.

Ideally you want to start with milk with the lowest amount of lactose (milk sugars) in the first place. NOTE this does NOT mean lactose-free milk. Most lactose free milk still has the milk sugars but they’ve been broken down into simpler (thus higher glycemic) sugars–glucose and galactose. A possible exception is Fairlife which claims to filter out the lactose, but it’s over priced, highly processed milk from concentrated animal dairies fed GMO feed and not allowed to graze naturally–I refuse to buy it.

You can make yogurt from Half and Half or Cream (it’s more like sour cream, though).

Then, the longer you ferment the milk the fewer the carbs. Microbes consume the carbohydrates in the milk and excrete lactic acid, so the longer you ferment, the more sour the yogurt. For the GAPS diet they tell people to ferment the milk at least 24 hours under the theory that ALL of the lactose will be consumed, no carbs left. A general rule of thumb is that if you make yogurt conventionally (fermentation time less than 12 hours) you can reduce the carbohydrate count in the original milk by 50%, but I’ve never seen objective measuring proof of this.

Finally, straining is supposed to further reduce cabs as most of the carbs are in the whey. Again, I’ve never seen any actual quantification of just how much this reduces the carbs.

I make my yogurt from culinary coconut milk. It starts out pretty low carb, and most of the carbs are fiber anyway. And it’s yummy!

#5

Thank you for those great details! Where can I get culinary coconut milk? And, do you just add natural yoghurt to it as a starter?