Atkins Diet – What about Yogurt on a low carb diet?

One of the things I have been asked about quite often is what I think about the yogurt subtraction or yogurt on a low carb diet. I see a lot of benefit supporting the positive bacteria that resides in one’s gut. They certainly help with digestion and making sure you get the most nutrition out of the food you eat. Two of the primarily bacteria one should look that they contain are L-Acidophilus and lactobacillus.

So how many carbs can you subtract from the label’s nutrition fact label. This depends on two factors:
* Does the product’s label list that they “contains active yogurt cultures” or was it simply made with them? If it was simply made with them, the listed carb counts is likely correct.
* How long was the yogurt allowed to ferment before the cooling process slowed the process of eating the lactose carbohydrates?

According to Jack M. Goldberg, Ph.D., and Dr. Karen O’Mara, most commercial yogurt with live cultures has 7 to 8 grams of carbohydrate per cup at the time of nutritional analysis, but that that amount will continue to slowly diminish over time, even after purchase. He also says that by the time the carbohydrate decreases to about 4 to 5 grams per cup, the amount stabilizes because so much lactic acid has been produced that the bacteria go dormant.

Another way to reduce the carbohydrate count, make Greek yogurt by allowing the whey to drain out or be strained out through cheesecloth.

Low Carb Yogurt links:

Yogurt, A Great Low Carb Choice

Kroger’s Carbmaster Yogurt
Dannon Carb Friendly Light n’ Fit
Greek Yogurts (Full Fat)


27 Replies to “Atkins Diet – What about Yogurt on a low carb diet?”

  1. Angela bolin

    I love Greek yogurt. I'll buy all brands I've seen for plain Greek yogurt but one I don't buy Greek gods. I find it weird that the protein count in Greek gods is 4 grams with almost all Greek yogurt being around 22 per cup meaning 11 in a half cup. I think Greek gods may be regular yogurt with pectin added.

  2. MrCaffebene

    hi bowulf,
    i made a homemade greek yogurt and drain all the whey to make it thick.
    Am i allowed to eat 4 tablespoons daily during induction phase (first 14 days) ?

    i read that casein protein in greek yogurt can spike insulin and stall weight loss.
    is this true ?

  3. Kent Altena

    @modesthunger The nutrition label I found online had 13 grams total and 3 grams of fiber. The safest net carb would therefore be 10g, I don't have one in front of me, so I can't tell if it was "made with" or "contains active yogurt cultures," but you may be able to further reduce the total carbs by perhaps 2-3g if it contains. I wouldn't personally feel comfortable dropping it further.

  4. Kent Altena

    @trudy2311 I am definitely going to try my hand with homemade yogurt sometimes. It is easy, but I just have to stay committed to watching the fermentation process. Thanks for the encouragement to do it.

  5. Trudy Erickson

    You know, i am making my own kefir and the instructions say that the bacteria eat the sugar and that's what they use to live. it would seem if sugar wasn't added there would be no problem…. Yourget is so easy to make it's a shame to pay the sore prices esp for the Greek! it's getting too expensive since it's such a fad. Making your own kefir is so easy and economical i think everyone should. Then you know the quality and exactly what you are getting too.

  6. Kent Altena

    @majasmagic Both of them are essentially the same. Yes, they are made slightly differently, but the same sort of reaction with different bacteria are at work in both. I think you could be reasonably assured of about 4-6g per cup as long as you fermented at for at least 4-6 hours.

  7. Kent Altena

    @n10ding Me too. I don't have it (yogurt) often, but I like having the occassionally smoothie. I have heard of kefir, but I think I would have to make it in order to have some. Sometime I'll make my own yogurt, but will keep my eye open for kefir pellets.

  8. Kent Altena

    @HairloungeNmore Fage is a really good brand. Just be sure you are having the full fat yogurt and not the fat free one. Sometimes you have to be vigilant and pay close attention to the label to see the difference.

  9. Nick Krehnke

    A lot of people hit weight loss plateau on low carb due to Candida blooms because they go overboard of things like cheeses and fermented foods. I think it is like 3 in 5. To combat that, you need to take Caprylic acid and Oregano Oil to kill off the Candida, BUT it also kills off the good Acidophilis as well. The live cultures in Yogurt will help reseed the good bacteria. I have never tried to make my own yogurt tho. Seems like that would be the best as far as live culture per carb is concerned

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