Sorry if this is repeat: I read somewhere that yogurt (full fat Greek for example) doesn’t get processed by the body the same way other carbs do and is therefore “safe” for Keto in small amounts…thoughts? I miss my yogurt!
Yogurt Options?
If I remember correctly, the quantity of carbs shown on the label reflects the lactose (i.e. a sugar) in the original milk. But by the time it becomes yogurt, the lactose is converted to lactate (not a sugar; technically it’s an acid salt, I believe) (Or mostly converted, anyway).
So plain (unsweetened) yogurt is pretty safe, I’d say.
Why your yogurt label may be inaccurate… calculating carbs in yogurt. Check the labels too for carbs/fat, Carrie Brown shared on a Ketovangelist Kitchen podcast that in her area the yogurt with the lowest carbs is a non-fat Greek yogurt, and she mixes it with heavy cream to bring up the fat.
If you want to ditch extra carbs from your yogurt you can always strain out the whey through a coffee filter placed in a sieve. Leave it overnight in the fridge and you’ll be amazed at the amount of whey (= carbs) that is drained off. Besides, it becomes even more thickened and creamy, so it’s a win-win.
Just to mirror what justpeachy said… I drain 1 lt. plain yoghurt in a cloth overnight and make lebanese labna dip… I top it with paprika and olive oil or berries. out of this world
I recently came across to this which is in the UK market and has nil carb and nil sugar. It’s nice too. https://www.sainsburys.co.uk/shop/gb/groceries/alpro-plain-unsweetened-yogurt-500g
Table of Nutritional Information per 100 g
Energy 179 kJ /43 kcal
Fat 2.3 g
of which
Saturates 0.4 g
Carbohydrate nil
of which
Sugars nil
Fibre 1.0 g
Protein 4.0 g
Salt 0.25 g
D 0.75 µg*
B12 0.38 µg*
I avoid soy products, but do have full fat bio yogurt. Normally this brand, either the bio or the Greek style - http://lancashirefarm.com/our-yogurts/natural/
Yeah. Yogurt count on fermentation. Legit. But whey isn’t the issue. It’s sugar being consumed by bacteria over time with live culture yogurt. Lactic fermentation.
I generally count it as half of what’s on the label.