Is yogurt allowed on Keto Zone?
If you tolerate dairy, a small amount of plain yogurt can fit into your diet. Yogurt is a great source of lactobacillus acidophilus — one of the most predominant healthy gut bacteria in the human flora.
We have all the tips to get more nutrients out of your yogurt, as well as a recipe to magnify the l. acidophilus while vastly decreasing the carbohydrates and sugars.
Below we provide details on the do’s and don’ts of choosing a keto-friendly yogurt, how to make a basic high-probiotic yogurt, and an extra recipe for Keto Zone Raspberry Yogurt.
Is Yogurt Allowed on Keto?
Like many foods, eating yogurt on keto depends on the number of carbohydrates. Even though you’re supposed to stay clear of high-carb foods, there are still high-carb foods that contain a lot of health benefits. For example, blueberries are very effective at reducing blood pressure.
But, to stay in ketosis, it’s vital to keep net carbohydrates around an approximate 25 grams per day.
Where does yogurt fit in?
High-fat, plain yogurt shouldn’t have more than 12 grams of carbohydrates per cup. The carbohydrates in yogurts are lactose, or sugar from milk, and are very slow-digesting compared to sucrose or glucose.
One-fourth cup of plain yogurt, then, should only have 3 grams of carbs, which is an amount that can easily fit into a keto diet.
Below you’ll find how to buy commercial yogurt at the store. Then, how to make the low-carbohydrate, highest-probiotic yogurt possible at home.
Commercial Yogurt Allowed on Keto Zone
Many commercial yogurts belong in the candy aisle more than the dairy aisle.
Some yogurts are fluorescent green; some contain more sugar than jelly beans. Some yogurts are loaded with so many flavorings, colorings, and carbohydrates, they’re hardly recognizable as the ancient, traditional, functional health food that yogurt really is.
Yogurt has been used for centuries as a healthy gut promoter and high-fat protein food. It’s a shame to see how manufactured modern yogurt has become.
Use our below list of “Do’s” and “Don’ts” for choosing commercial yogurt allowed on Keto Zone:
Commercial Yogurt Don’ts
Don’t choose any yogurts with:
- High fructose corn syrup
- Added sugars (above 12 grams per 8 oz.)
- Artificial sweeteners
- Artificial colorings: In many countries, additive colorings aren’t even allowed in foods, because research links them to brain function issues and conditions (attention deficit disorders), allergies, and intolerances.
- Chemical flavorings: Again, these simply aren’t needed. Although it might taste delicious, an artificial “mango flavor” is made in a laboratory and has no place in your body.
- Artificial hormones and antibiotics: Some yogurts come from dairy cows that are routinely injected with artificial hormones and antibiotics, which is harmful to your health! Select organic plain yogurts, or yogurts without hormones or antibiotics.
Do Choose Yogurts with:
- High fat: Like many foods, when it comes to dairy, higher fat means fewer carbs. Always look for whole-milk yogurts.
- More protein: Again, more protein also means fewer carbs. Greek yogurt has more protein, ounce for ounce, than conventional yogurt.
- Less sugar: Start with whole-milk Greek yogurt, and then make sure there are no added sugars.
- Natural ingredients: Yogurt should only have “Live and Healthy ” bacteria cultures and milk. That’s it.
- Healthy bacteria: The fresher, the better. Look at the “Sell By” dates and choose the freshest option. Also, make sure there’s a statement on the packaging about live cultures. Or, better yet, use the below recipe to make your own high-probiotic yogurt.
Keto Zone Homemade High Probiotic Yogurt
Try homemade yogurt that is fermented for 24 hours for a yogurt allowed on Keto Zone, without question. For this recipe, you’ll need an Electric Pressure Cooker/Instant Pot with the Yogurt Function. However, you can also find many non-Instant Pot recipes that use a conventional oven or yogurt maker online.
The advantages of an Instant Pot is its ability to make large amounts of yogurt at once, and it’s almost foolproof (after making yogurt with a conventional oven for 10+ years, the Instant Pot made it significantly easier!)
24-hour Fermented Yogurt is Allowed on Keto Zone
When made with only live cultures and milk, the sugars or carbohydrates in yogurt are lactose. After live cultures are added, the milk is allowed to ferment between 100 and 110 degrees Fahrenheit, which allows the lactobacillus acidophilus to eat up all the sugars.
Live cultures will eat for about 24 hours, converting virtually all the lactose to lactic acid (which is not a carbohydrate). Although it’s not well tested, 24-hour yogurt, hypothetically, doesn’t contain carbohydrates. If you are strictly counting macros, you can rest assured our high-probiotic yogurt contains less than 12 grams of carbs per 8 oz.
Keto Zone High-Probiotic Homemade Yogurt in an Instant Pot
Ingredients
- 1-gallon whole milk (organic or local if possible)
- 1/4 cup organic plain yogurt
Instructions
- Pour milk into Instant Pot and close lid. Push the “Yogurt” button and then “Adjust” button until “boil” is displayed. To expedite boil cycle, remove the lid occasionally and stir the milk with a whisk to evenly heat and speed up.
- Once the milk reaches 180°F, the Instant Pot will beep marking the end of the boil cycle. Leave covered and allow to remain in Instant Pot for 15 minutes (this will vastly improve your thickness).
- Place the inner liner of the Instant Pot (with the hot milk in it) into an ice bath, or simply leave on a counter or on an oven mitt.
- Using a candy thermometer, monitor the temperature of the milk until it reaches 110°F. Once temperature is reached, place liner back into Instant Pot.
- Add yogurt to the pot, and whisk very well.
- Place the lid back on Instant Pot and then hit “Yogurt” button. Hit “Adjust” button until you get a time displayed with the “Normal” light on. Use the “+” and or “-” buttons to adjust your time to 24 hours. A longer time will result in cultures consuming a higher amount of milk sugar, giving a tarter and lower carb yogurt. NOTE: After you set your time, the display will go back to 0:00 and start counting up until the time you set is reached.
- Once your incubation time is up, you should have a thick plain yogurt. Place the inner liner into the refrigerator to chill for at least 4 hours.
- For even thicker yogurt: When placing in the refrigerator, place yogurt in a strainer or colander lined with cheesecloth or “flour bag” towel over a larger bowl to catch the liquid. Strain for the 4 hours.
- Enjoy small amounts of thick, low carb yogurt!
Bonus Recipe: Keto Zone Raspberry Yogurt
Ingredients
- 1/4 cup Keto Zone High-Probiotic Yogurt or commercial organic plain Greek yogurt
- 1/4 cup sour cream
- 1 tablespoon heavy whipping cream
- 3 teaspoon powdered Swerve or no-carb sweetener of choice
- 1/4 cup raspberries (or blueberries)
- Chopped nuts such as macadamia nuts
Instructions
- Mix yogurt, sour cream, and heavy whipping cream together.
- Add sweetener slowly, tasting as you go until desired taste.
Nutrition Info: 111 calories, 7 grams fat, 5 grams net carbs (7 grams carbs, 2 grams fiber), 5 grams protein.
Want to make it high in fat? Add 2 tablespoons MCT Oil Powder!
