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-   -   Greek Yogurt on NK? (http://www.lowcarbfriends.com/bbs/nutritional-ketosis-high-fat-low-carb/798073-greek-yogurt-nk.html)

dipasquale 02-28-2013 06:11 AM

Greek Yogurt on NK?
 
Hi! I'm guessing most people here have read 'The Art and Science of Low Carbohydrate performance'. One of the staple foods listed is Greek Yogurt (whole milk, plain).

My backstory - I love greek yogurt. I used to eat it everyday for lunch with peanut butter mixed in UNTIL I read in 'The Paleo Answer' that milk causes an insulin response on par with white bread.

I was surprised to see it on the food list for this diet and wouldn't mind adding it back in even just a few times a week for variety.

I'm getting good results and feel great on this plan and don't want to mess with that. Has anyone experimented with whole greek yogurt in their diet and seen a difference with and without?

Myles 02-28-2013 07:57 AM

i was going to get some once but even the full fat oikos had a lot of carbs in a serving, so i didnt want to try it

dipasquale 02-28-2013 04:43 PM

I did eat a 1/2 cup of yogurt for breakfast with 1 tbsp of peanut butter and 1 tbsp of coconut oil. I got hungry about 2 hours later (which never happens on this plan) and have had carb cravings all day. It really threw me off for the day. My total carb count for the day ended up at 38g which is the highest I've been since I started. Soooo.... no more greek yogurt for me!

MerryKate 02-28-2013 10:23 PM

I had the same response this morning, which was unusual, and I suspect it's because I had 0% yogurt and added some hwc. When I have the full-fat variety (Greek Gods being my favorite) I don't get blood sugar swings.

On Dr. Eenfeldt's blog (which is all about LCHF eating), he recommends a breakfast made of full-fat yogurt with hwc, plus a "muesli" made of coconut flakes, walnuts, hazelnuts, almonds, flaxseed, sunflower seeds and pumpkin seeds, and then he tops it all with unsweetened blueberries. I abstain from the blueberries, but I've found adding the nuts to the yogurt makes for a very satisfying breakfast. It comes out to about 6 net carbs - not bad for a meal.

unna 02-28-2013 10:24 PM

I do eat some greek yogurt most days - but only as a small treat after dinner.

Unfortunately, I do notice an insulin response if I eat it during the day. This is the same with marscapone and heavy cream in general. If I eat it before I go to bed, of course I don't "get hungry" later and eat. Again, I don't eat a lot of it.

pibble mama 03-01-2013 06:21 AM

Quote:

Originally Posted by goolash (Post 16286035)
i was going to get some once but even the full fat oikos had a lot of carbs in a serving, so i didnt want to try it

Hey there Myles! I was going to suggest this maybe in the other thread, but since everyone here is talking about insulin spikes w/ dairy and gy....maybe ease off some of the dairy (replace those fat cals w/ butter and co) :dunno: I know some ppl have stalls etc with dairy and cream cheese. I try to limit then and need to even get myself off the hwc some.

I LOVE cabot full milk fat GY but noticed the one day I had a cup w/ a few blueberries tossed in i had way crossed my carb count for the day. Even with full fat it just has more carbs than i think i want to deal with during losing. I will miss it...but maybe i can replace that with some yummy coconut concoction!

Myles 03-01-2013 06:57 AM

Quote:

Originally Posted by pibble mama (Post 16287952)
Hey there Myles! I was going to suggest this maybe in the other thread, but since everyone here is talking about insulin spikes w/ dairy and gy....maybe ease off some of the dairy (replace those fat cals w/ butter and co) :dunno: I know some ppl have stalls etc with dairy and cream cheese. I try to limit then and need to even get myself off the hwc some.

I LOVE cabot full milk fat GY but noticed the one day I had a cup w/ a few blueberries tossed in i had way crossed my carb count for the day. Even with full fat it just has more carbs than i think i want to deal with during losing. I will miss it...but maybe i can replace that with some yummy coconut concoction!

Dang that would be hard, most of my fat cals come from sour cream, HWC, cheese, cream cheese...besides CO / Butter - what would i eat! LOL

pibble mama 03-01-2013 08:16 AM

Quote:

Originally Posted by goolash (Post 16288062)
Dang that would be hard, most of my fat cals come from sour cream, HWC, cheese, cream cheese...besides CO / Butter - what would i eat! LOL

I hear ya! I really do like co and the solid coconut cream in my coffee. it took a bit to get used to, but i love it! Bacon grease! :hyst: I put that in EVERYTHING! I don't know about the cream cheese....i hear it stalls ppl....but it is such a staple in lc! Now, I have done a LOT of reading and the stabilizers they add such as carageenan can react much the same way as msg. Which causes me to blow up like a puffer fish! :sad: I use it, I just don't use a lot of it.

Yvonnem2000 03-01-2013 01:35 PM

Quote:

Originally Posted by goolash (Post 16288062)
Dang that would be hard, most of my fat cals come from sour cream, HWC, cheese, cream cheese...besides CO / Butter - what would i eat! LOL

I'm trying to figure this out, too. I've decreased my cream/sour cream (not eliminated) but I find it hard to get enough fat. I guess I should order some coconut cream.

Yvonnem2000 03-01-2013 01:37 PM

As far as yogurt, every time I've tried to add it, it has become a trigger food for me. Instead, I'll add syrups to sour cream and eat it as yogurt, and that is ok.

But for now I've eliminated sweeteners and cut back on cream to see if they were stalling me. I miss them but feel better.

For that matter, just about everything I've added other than extra veg or 1/4 cup berries has been a trigger for me!

Yvonnem2000 03-01-2013 01:38 PM

Quote:

Originally Posted by pibble mama (Post 16288305)
I hear ya! I really do like co and the solid coconut cream in my coffee. it took a bit to get used to, but i love it! Bacon grease! :hyst: I put that in EVERYTHING! I don't know about the cream cheese....i hear it stalls ppl....but it is such a staple in lc! Now, I have done a LOT of reading and the stabilizers they add such as carageenan can react much the same way as msg. Which causes me to blow up like a puffer fish! :sad: I use it, I just don't use a lot of it.

Is there a coconut cream you recommend? How else do you use it besides coffee?

pibble mama 03-01-2013 02:31 PM

Quote:

Originally Posted by Yvonnem2000 (Post 16289095)
Is there a coconut cream you recommend? How else do you use it besides coffee?

the kind i like is something orchid? I just sent the label with a friend to buy it at the commissary here for me...it's the only place I have found it around here. It has a green label and is usually with the oriental foods. It has nothing else in it but coconut cream. No sugars or anything. I use it in anything I would put hwc in. If I am making coffee creamer i put vanilla and stevia in it. If you want to use it for different stuff, just don't put the vanilla/sweetener in it.

I have been using a lot of CO and butter, bacon grease, an avocado a day (but that will up your carbs so i have to watch it on those figures) I try to stay clear of a lot of cheese and only use it when it is imperative to a dish. I by no means an expert...but i'm trying real hard at this! :)

dipasquale 03-01-2013 02:33 PM

Yvonne - that's a good idea about adding syrup to sour cream. Sounds like a nice treat. It's interesting to hear people's experience in general with dairy. I may experiment with replacing cream cheese with avocado and see if that makes a difference on the scale. The yogurt ended up being a big trigger, I'm still feeling it today. I had never heard of coconut cream - I'm going to check that out.

Myles 03-01-2013 04:21 PM

Quote:

Originally Posted by Yvonnem2000 (Post 16289084)
I'm trying to figure this out, too. I've decreased my cream/sour cream (not eliminated) but I find it hard to get enough fat. I guess I should order some coconut cream.

I havent found coconut cream here, just coconut milk

pibble mama 03-01-2013 04:36 PM

Quote:

Originally Posted by Yvonnem2000 (Post 16289095)
Is there a coconut cream you recommend? How else do you use it besides coffee?

Quote:

Originally Posted by goolash (Post 16289451)
I havent found coconut cream here, just coconut milk

it is VERY hard to find. you can also use coconut milk, just watch the ingredients and make sure there is no sugar, etc. Put it in the fridge for a day or so, let it solidify. Take the solid parts and use that for the cream. I really think that the "coconut cream" i get here is just a higher concentration of cream less coconut "milk" It still works and is delicious! keep looking when you do go though and you might be able to find it online too...not sure where! If i run across it i will let you know! :)

MerryKate 03-02-2013 09:03 AM

If there's an asian grocery store around there, they usually have several varieties available. There are a few recipes floating around lowcarbfriends for coconut cream pudding, pie, etc. I've found it makes a great fat bomb, mixed with shredded coconut and chocolate and then stuck in the freezer. Mmmmm..


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