Keto Means
Keto Means
Photo: Alexander Mils
Is Greek Yogurt Keto? Yes! Especially for those of us who struggle to meet protein needs, Greek yogurt is an excellent choice on the keto diet. A 3/4 cup serving of full fat Greek yogurt has 5g of carbs, 9g of fat, and 15g of protein, making it my favorite choice for the keto diet.
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Read More »Learn all about how to enjoy yogurt on a keto diet, including 4 keto yogurt recipes, the best brands of yogurt to buy, and how to use toppings to balance out macros for the keto diet. If you’re searching for healthy keto snack ideas, also try these delicious Keto Almond Flour Crackers and Keto Chia Pudding.
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Read More »Top Choice: Stonyfield Organic Grass Fed Greek Yogurt, 3/4 cup (170g) serving has 7g carbs, 16g protein, and 9g fat *Grass fed dairy has a better omega 3/omega 6 ratio — higher in omega 3s, lower in omega 6s, because of the animal’s grass based diet. Great Choice: Fage 5% Greek Yogurt, 3/4 cup (170g) serving has 5g carbs, 15g protein, and 9g fat *This brand gets a high rating for having the creamiest and best flavor. Okay Choice: Greek Gods Plain Greek Yogurt (full fat), 2/3 cup (170g) serving has 11g of carbs, 7g protein, and 9g fat. *This brand gets a lower rating for not being grass-fed and having a lower protein content. Okay Choice: Kirkland Nonfat Greek Yogurt , 2/3 cup (170g) serving has 7g of carbs, 18g protein, and 0g fat. *This brand gets a lower rating for using nonfat dairy, which strips the yogurt of important nutrients. It also is made with conventional dairy, rather than organic or grass-fed. Poor Choice: Two Good Yogurts (nutrition is based on plain, but the flavored options are okay also), 1/2 cup (150g) serving has 3g of carbs, 12g protein, and 2g fat. *This brand gets a lower rating for not tasting great, having lots of unnecessary ingredients, and being made with reduced fat milk. It’s an okay choice, but not a healthy choice. Poor Choice: Ratio Yogurts (nutrition is based flavored choices), 1/2 cup (150g) serving has 2g of carbs, 15g protein, and 15g fat. *This brand gets a lower rating for not tasting great, and being made with skimmed fat milk. It’s an keto-friendly choice, but not a healthy choice. While Two Good and Ratio are known to be “keto friendly” yogurts, they aren’t the healthiest choices. Consider choosing these while you’re trying to get into ketosis, then switching to a healthier option after your body is already in ketosis. Dress it up! I love plain yogurt, but not plain, if you know what I mean. I add low carb toppings and flavors to make it a fun, healthy, and energizing snack. Especially if you’re choosing yogurt as a meal replacement, adding some toppings will help it be more satiating. Monk Fruit Sweetener (stevia is also a good choice if you like it), (1 teaspoon, 0 carbs) (stevia is also a good choice if you like it), (1 teaspoon, 0 carbs) Vanilla Extract (this actually adds a sweet flavor and is one of my favorite additions to plain yogurt) (this actually adds a sweet flavor and is one of my favorite additions to plain yogurt) Nuts and Seed: almonds, pecans, walnuts, macadamia nuts, sunflower seeds, hemp seeds, pumpkin seeds (see this graphic for carb info.)
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Read More »almonds, pecans, walnuts, macadamia nuts, sunflower seeds, hemp seeds, pumpkin seeds (see this graphic for carb info.) Nut Butter ( 1 tablespoon almond butter has 1.3g net carbs) 1 tablespoon almond butter has 1.3g net carbs) Unsweetened Coconut (1 tablespoon has <1g net carbs) (1 tablespoon has <1g net carbs) Raspberries (1/2 cup has 3g net carbs) (1/2 cup has 3g net carbs) Strawberries (1/2 cup has 4g net carbs) (1/2 cup has 4g net carbs) Blackberries (1/2 cup has 3g net carbs) (1/2 cup has 3g net carbs) Blueberries ( 1/4 cup has 4g net carbs) *use in small amounts ( has 4g net carbs) *use in small amounts Lemon Juice (1 teaspoon has <1g net carbs)
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