Don't believe the label: yogurt doesn't have as many carbs as it claims.

Yogurt is one of those foods that has sparked debate among keto dieters everywhere. Should you just stick with full fat, and where can you find full-fat yogurt other than pricey organic food stores? Scour the aisles of any normal grocery store and full-fat yogurts will be hard to find, lost among a sea of sugary, carb-heavy choices that are the definition of low-carb no-no's. The great news for low-carb dieters? There's no reason to cut this dairy favorite out of your meal plan. Due to its delicate processing you can cut the carbs you see on the label in half, making many tasty treats entirely doable.

How do I calculate the real carb content?

It's simpler than it seems, and the process lies entirely in how yogurt is produced. The active cultures that are naturally present in yogurt are what cause fermentation in the first place. As yogurt goes through this process, active cultures get to work consuming half of those carbs mentioned on the label. Yogurt labels are incredibly misleading, as they disregard the entire fermentation process that makes the dairy favorite possible. Since most low-carb dieters are unaware of this, however, they skim past the yogurt aisle, not willing to fill up on the carbs, sugar, and overall "ick" that occupies many popular brands.

Why Are Twice the Carbs Mentioned on Yogurt Labels?

The nutritional labeling system doesn't always take processing into consideration, especially for foods that contain time-consuming natural fermentation and active cultures that eat away at what's on the label. Since so many foods are created with carbs and sugar simply tossed in, many natural foods get lost in the shuffle, with their processing simply not taken into account. The labeling system requires manufacturing companies to create labels based on the pre-processed item, so you might not be consuming exactly what you see on those "facts." With yogurt, these labels are created before any fermentation takes place, in which those lovely little active cultures consume half the carb content entirely on their own. When you look at yogurt labels, cut that number in half, and you might find yourself eating decadent new favorites that are almost, if not completely, carb-free. Hallelujah!

Excellent Options That Keep You in Ketosis

Since you know the truth behind the labels feel free to add yogurt back to your diet plan. Here's a list of some tasty choices low-carb dieters have eaten regularly, all while maintaining a healthy ketogenic state:

  • Chobani Full Fat Plain Greek

  • Dannon Light & Fit

  • Fage Total Greek Yogurt

  • Fage 2% Greek Yogurt

  • Redwood Hill Farm Plain

  • Kirkland Plain Greek Yogurt

  • Kirkland Plain Greek yogurt

  • Redwood Hill Farm Plain

  • Trader Joe’s Greek Whole Milk Yogurt

These brands are easy to find anywhere, and if you add a few toppings of your own, you can create a savory snack that's low in carbs, high in flavor, loaded with calcium and vitamin D, and will keep you in ketosis, too. What could be better than that?

Why Low-Fat Options Are Entirely Okay

You might have noticed that Dannon Light & Fit was on the list, and thought, huh? No fat? But what about my fat intake for the day? With low carbs and low sugar, choices are like these are still entirely doable. A little trick for keto dieters? Add heavy whipping cream for a boost of flavor and the added fat to stay within your macros. Even with low-fat options, adding cream makes yogurt a new, keto-friendly favorite. Don't skip the dairy aisle on your next shopping trip; make the most of it by browsing for low-carb selections you're sure to love.

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