Is Yogurt Keto?

Using bacteria cultures to ferment milk, yoghurt is a dairy product. Although other bacterial strains may also be employed, Lactobacillus bulgaricus and Streptococcus thermophilus are the most common bacteria used in yoghurt production.

Yogurt has been linked to a number of health advantages and is a great source of protein, calcium, and other necessary nutrients. Yogurt may provide a number of health advantages, including −

  • Enhanced digestion − Live bacteria cultures found in yoghurt can support the growth of beneficial gut flora and enhance digestion.

  • Immune system boosted − According to certain research, drinking yoghurt may help strengthen immunity and lower the risk of illnesses.

  • Decreased inflammation − Probiotics and bioactive peptides, two yoghurt ingredients that have been found to have anti-inflammatory properties, may help lower the risk of developing chronic diseases including diabetes and heart disease.

  • Reduced risk of osteoporosis − Calcium, which is essential for keeping strong bones and lowering the risk of the disease, may be found in yoghurt.

  • Weight management − Yogurt is low in calories and a rich source of protein, which can help with promoting feelings of fullness and lowering calorie consumption overall, which may result in weight loss.

Yogurt comes in a wide range of flavours and varieties, including plain, flavoured, and Greek style options. It's crucial to pick a yoghurt that doesn't have a lot of sugar or other ingredients added, and to make sure it has live, active cultures by reading the label.

What is Keto?

The ketogenic diet, sometimes known as "keto," is a high-fat, moderate-protein, and extremely low-carbohydrate eating plan that has grown in favour as a weight-loss and health-improving method in recent years.

The purpose of the ketogenic diet is to bring about a metabolic state termed ketosis, in which the body switches from using glucose (obtained from carbohydrates) as its main source of energy to using ketones (obtained from fat).

The keto diet typically restricts daily carbohydrate intake to 20–50 grammes and promotes the consumption of high-fat foods including meats, dairy, nuts, and oils in order to induce ketosis. To support the maintenance of muscle mass, moderate protein intake is also permitted.

Some possible health advantages of the ketogenic diet have been demonstrated, including −

  • Weight reduction − The ketogenic diet may aid in weight loss by lowering cravings, boosting fat burning, and encouraging the loss of body fat.

  • Better blood sugar regulation − Those with type 2 diabetes or prediabetes may benefit from the keto diet's potential to increase insulin sensitivity and blood sugar regulation.

  • Decreased inflammation − According to some research, the keto diet may help lower inflammation, which has been linked to a number of chronic conditions.

  • Enhanced brain function − Research has indicated that the keto diet improves brain function and may be helpful for people with neurological conditions like epilepsy.

Yet, there are risks and disadvantages to the keto diet. It can be challenging to implement, and some individuals may have negative side effects like exhaustion, constipation, and vitamin deficits. Furthermore, it is yet unclear how the keto diet may affect your health in the long run.

The keto diet is a high-fat, low-carbohydrate eating plan that may provide some possible health benefits, but it should be used carefully and with medical advice.

Is Yogurt Keto?

Yogurt can be included in a ketogenic (keto) diet, but it's crucial to pick the proper kind and take it in moderation because different types of yoghurt have different carbohydrate contents.

Greek yoghurt that is plain and unsweetened is typically a suitable choice for the keto diet because it is low in carbohydrates and high in fat and protein. For instance, a 6-ounce serving of plain, whole-milk Greek yoghurt typically has about 18 grammes of protein and 6 grammes of carbohydrates, including 1 gramme of sugar.

On the keto diet, flavouring yoghurts and yoghurts with added sugars should be avoided, since their carbohydrate contents can be substantial and easily surpass daily carbohydrate limitations.

While consuming yoghurt while following a ketogenic diet, it's also crucial to consider portion amounts. While a moderate serving of plain Greek yoghurt can be a healthy source of protein and fat, taking a lot of it can result in an excess of carbohydrates and prevent the body from going into ketosis.


In conclusion, plain, unsweetened Greek yoghurt can be included in a ketogenic diet, but it's crucial to choose wisely and take it in moderation to avoid exceeding carbohydrate limitations.

Updated on: 14-Apr-2023


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