Greek Yogurt On Keto

Greek Yogurt on Keto

Greek yogurt has been regarded as a superfood boasting many benefits over recent years. But is it the right choice for those on a Ketone monitoring plan? Keep reading, to know whether greek yogurt on keto is a good idea or not. 

What is Yogurt?

yogurt, fruits, blackberries

Yogurt is simply milk or other combinations of dairy products combined with an active culture. Leave that bacteria a few hours to eat up all the tasty sugars (lactose) and convert that lactose sugar into lactic acid, and you’ve got yogurt.

Difference between Regular and Greek Yogurt?

Greek yogurt goes through a bit more preparation before it’s done. After it is through fermenting, we place it into a cloth made of fine mesh and are allowed to strain for several hours. The liquid produced is called whey. The longer it’s allowed to strain, the thicker the resulting yogurt will be.

Greek Yogurt on Keto

 It is strained three times, so most of the liquid (whey) remaining in the mixture of milk and bacteria is removed, which is what makes this Grecian curd so thick. It\’s basically just concentrated yogurt, which is why it is higher in protein.

These can also be lower in carbs because when draining the liquid whey, they also remove more of the lactose (the source of carbs) found within it.

In the end, it will still have the tangy taste you’d expect from regular yogurt, but it will have a thicker consistency.


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Health Benefits

  • Protein: The process of straining the whey from yoghurt results in a more concentrated final product. For this reason, it has up to 2x more protein than regular yogurt.
  • Calcium: Studies show that adults who don’t consume adequate amounts of calcium are prone to weak bones or osteoporosis. Calcium is vital for the strength of the body’s muscles and bones, and Grecian curd is a good source of dietary calcium.
  • Fat: Because it is denser than regular froyo, the full-fat versions also have more fat than regular varieties, resulting in a creamier and more satisfying product.
  • Lower-carb options: Though many varieties are sweetened with sugar or artificial sweeteners, plain Greek yogurt is typically free of these questionable ingredients. When you choose an unsweetened cup, it will have roughly half the amount of carbs as its regular counterpart.
  • Gut health: Much research is being done on the microbiome – the collection of microorganisms that live in the human intestinal tract – and their effect on our health. Many studies are pointing to the importance of probiotics to maintain good gut health.

Probiotics in Greek Yogurt vs. Regular Yogurt 

Greek Yogurt on Keto

The FDA indicates that in order to be considered yogurt, a product must contain one of two specific types of bacteria: Streptococcus thermophilus or Lactobacillus bulgaricus. Aside from that, ingredients can and do vary widely for both types of curds. 

So when it comes to probiotics, both are about the same. However, you’ll find quite a bit of variation from one brand to another in the quantity and variety of cultures used, as well as overall probiotic benefit.

Is Greek Yogurt Keto?

Greek Yogurt on Keto

This Grecian curd does not get well with a ketogenic dietary regime. In fact, dairy, in general, generates a deal of controversy in the subject. This might be confusing, especially since the typical internet search for Ketogenic recipes leads to an onslaught of tempting meals featuring various kinds of dairy.

We believe you should avoid it and most, if not all, other kinds of dairy.  

Ketogenic meal plans usually suggest eating between 20-50g of carbs per day. That\’s not a lot of room to work with, so if you\’re going to eat curd you want to opt for the lower-carb options.


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Reasons you might want to avoid Greek yogurt on a Keto diet

  • Dairy Intolerance

Lactose intolerance is surprisingly common. Some people have sensitivities and intolerances to lactose, whey, casein, and other dairy proteins, and they don’t even know it. When they abstain from dairy products for a period of time they are often surprised to find certain wellness problems and ailments are completely relieved.

  • It’s Easy to Overeat

If you’re a fan of cheese, you know how hard it can be to stop after eating a single 1-oz serving.

This is because even small portions of dairy products tend to be high in calories. Around here we generally focus on macros rather than calories, but if you’re looking to lose weight, dairy can easily derail your progress.

  • Unwanted Ingredients

Beyond this, certain types of milk or other dairy have unwanted ingredients that just aren’t healthy. Dairy products often contain other unwanted additives too, like carrageenan, cellulose gum, guar gum, and artificial sweeteners and flavorings.

  • High Carbohydrate Content

Curd tends to be quite high in carbohydrates. On a ketogenic diet, you’re keeping your total carb intake down to 25g a day. A small cup of plain curd at around 6g of carbohydrate could really throw things off. Additional carbs and sugars are often added, or else suspicious sugar substitutes. 

  • Other Alternatives 

Even though Grecian yogurt has many drawbacks, the advantages cannot be ignored.

Luckily, we’ve got some ideas to harness these benefits without experiencing all the disadvantages.

  • Protein and Fat

Protein and healthy fats can be taken from many natural food sources like fish, fatty meat, eggs, shellfish, and organ meats. Protein is collagen, a non-dairy source, which also has many unexpected health benefits. To get the fats you need for a healthy life, energy, and satiety, you can follow many healthy ways. In addition to animal fats, like avocado oil, olive oil, coconut oil, and ghee.

  • Gut Health

Adding fermented foods in your dietary regime is a wonderful way to support your overall wellness. There are many options like kombucha, sauerkraut, kimchi, and coconut yogurt. A very important element of any dietary regime that promotes proper digestion is Fiber. Prebiotic fiber – food you eat that supports our microbiome – is necessary to keep your gut happy.

  • Calcium

Vegetables are a great source of calcium, apart from Vitamins and Minerals. You can opt for low-starch veggies for your calcium requirements. 


With so many healthy, Ketogenic-friendly ways to get the similar benefits of Grecian Curd without the downsides of dairy, it\’s better to skip using it. Experiment with keto-friendly recipes instead and enjoy a dairy-free life while still staying true to your Ketone compound monitoring meal plan. We hope you found all your answers here, and are now sure of what to eat and what not to on a low-carb diet. 

Do wish to embark on this low-carb journey too? Begin today and Stay tuned for more such balanced ketone weight loss journeys, health content, and recipes! Also, don’t forget to follow us on Instagram for the daily dose of the Keto Lifestyle!


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