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-   Nutritional Ketosis / High Fat, Low Carb (http://www.lowcarbfriends.com/bbs/nutritional-ketosis-high-fat-low-carb/)
-   -   Is greek yogurt a safe food for NK? (http://www.lowcarbfriends.com/bbs/nutritional-ketosis-high-fat-low-carb/816930-greek-yogurt-safe-food-nk.html)

Punkin 11-12-2013 07:33 AM

Is greek yogurt a safe food for NK?
 
Some brands are low carb but also high in protein when compared to the fat. I am just curious what others' opinions are on whether or not it would be a safe food for NK.

Mimosa23 11-12-2013 08:24 AM

I try to make the ratios better when I eat greek yogurt. I add almond butter and coconut oil for example, or some heavy cream. Or all of them at once!

I actually discovered creme fraiche is so much tastier, and the ratios are much better... (I still added the almond butter and coconut oil, LOL)

cfine 11-12-2013 05:15 PM

When I do eat Greek yogurt(which isn't very often, but maybe when I go to maintenance as I love it in a smoothie) I use the Fage full fat brand. I can only find this at one store where I live.

clackley 11-13-2013 06:39 AM

I think Greek yogurt that has some fat in it is okay in small amounts (less than a suggested single serving). And as in everything, it will be a very individual thing. It is nice to get the benefits of many things in yogurt so ideally, would be a good addition but as I said, in small amount.

I have bought regular yogurt (high fat 9%) and made it into Greek yogurt by straining it through a coffee filter. Getting out most of the whey reduces the carb count but it also increases the fat and protein.

I have made my own yogurt using a combination of whole milk and hwc. Very good!

I can get a sour cream that is 30% m.f. and find that it is a better choice in terms of protein. It is still a fermented product and I like it very much.

Punkin 11-13-2013 02:06 PM

@clackley. That's great. I can't seem to get high fat dairy where I live. Its the low fat, high sugar stuff that seems to sell so that is what they keep in stock. What brand of sour cream is it? I'll see if I can find it somewhere reasonably close to me. All of the sour cream in my local stores are only 14%.

clackley 11-13-2013 02:33 PM

Western is the brand of sour cream. It also comes in 14% and 5%. Superstore and No Frills both carry it.

For 9% b.f. plain Greek yogurt, look for the President's Choice Greek Yogurt found in any store that sells that brand (i.e. Loblaws, Zehrs, Superstore, NoFrills, and a few others that don't come to mind at the moment).

Where in Canada are you? Is it possible to ask the store manager if they can special order for you?

finallylosing 11-14-2013 05:23 PM

Quote:

Originally Posted by clackley (Post 16682137)
Western is the brand of sour cream. It also comes in 14% and 5%. Superstore and No Frills both carry it.

For 9% b.f. plain Greek yogurt, look for the President's Choice Greek Yogurt found in any store that sells that brand (i.e. Loblaws, Zehrs, Superstore, NoFrills, and a few others that don't come to mind at the moment).

Where in Canada are you? Is it possible to ask the store manager if they can special order for you?

Thanks for the info about Western sour cream. I have been looking for one higher than 14%. Will have to check a No Frills next time I am near one.

lovetoknit 11-15-2013 12:39 PM

Quote:

Originally Posted by Punkin (Post 16682089)
@clackley. That's great. I can't seem to get high fat dairy where I live. Its the low fat, high sugar stuff that seems to sell so that is what they keep in stock. What brand of sour cream is it? I'll see if I can find it somewhere reasonably close to me. All of the sour cream in my local stores are only 14%.

I use Daisy sour cream. It does not have extra stuff in it. Just cultured cream
Carolyn

Punkin 11-16-2013 11:01 AM

@clackley. I live between owen sound and collingwood. I should be able to get Western products and I definitely know I can get PC, so thanks for that info. I didn't even know they made a sour cream with more than 14% MF, that really helps, there are just some recipe's that are better with sour cream than using something like butter just for the higher fat. I have been driving to Fergus to get sheep's dairy products because they are higher in MCTs than cow's milk. (25% compared to 5%). But the sheep's sour cream is only 10%.

Patience 11-16-2013 11:38 AM

I eat yogurt in small amounts, but not everyday. I believe the cultures help m tummy. Right now I have Greek Gods brand Greek Yogurt in my fridge. Sometimes I buy Fage, or Kalona SuperNatural yogurt, not greek style but yummy. I typically buy fullfat plain. My favorite sour cream is Kalona SuperNatural. I do see that it contains milk as well as cream, and a carb per tablespoon. Is that typical?

Punkin 11-17-2013 05:27 AM

I think sour cream ranges from 0.4 to 0.6 carbs per tablespoon. It might say 1 carb, but they round up or round down. I usually count 0.5 if it says no carbs, or 0.6 if it says 1, but you have to check it online. In my opinion that 0.4 carbs makes a difference, especially if you are making a sauce out of it!

synger 11-20-2013 11:41 AM

I use Greek yogurt, full fat, in half-servings in my protein smoothie. With added HWC.

Green 11-22-2013 10:33 AM

According to Phinney and Volek (in Low carb for Athletes), they say that full-fat yogurt with NSA is fine as the carb count is much less than what the package says. I believe they wrote that the bacteria digest all of the lactose so the final product is actually quite low in carbs.

Punkin 11-23-2013 07:41 AM

Quote:

Originally Posted by Green (Post 16692928)
According to Phinney and Volek (in Low carb for Athletes), they say that full-fat yogurt with NSA is fine as the carb count is much less than what the package says. I believe they wrote that the bacteria digest all of the lactose so the final product is actually quite low in carbs.

That is really interesting thanks. I do strain my yogurt, just in case but this is good to know. It seems like they just use the same carb content as milk. I decided to just try making my own using cream instead of milk. It worked great, but it is nice to know that the carbs are probably completely removed.

Patience 11-23-2013 08:05 AM

Several low carb approaches make that case about yogurt and fermented foods. Who knows? I do eat full fat yogurt, but in smaller servings (2 or 3 ounces max) and not everyday. I typically count it as a cheese servings. I like to think it keeps my digestive track happy.

MerryKate 11-23-2013 11:27 AM

Quote:

Originally Posted by Green (Post 16692928)
According to Phinney and Volek (in Low carb for Athletes), they say that full-fat yogurt with NSA is fine as the carb count is much less than what the package says. I believe they wrote that the bacteria digest all of the lactose so the final product is actually quite low in carbs.

I've seen this claim several times from different sources, but never any hard science to back it up. I'm not inclined to dismiss the carbs in yogurt for that reason. While I do think yogurt is a good LCHF food, especially with added cream, I always count the full amount of carbs on the label. I've seen people stall out by eating too much yogurt and considering it a "free" food.

Green 11-23-2013 01:16 PM

Yeah. Better safe than sorry, I guess.

Green 11-25-2013 08:05 AM

Just thought I'd mention...
I make homemade kefir with full-fat goat's milk. I let it ferment for 24-48 hours.
I drink 8oz every day and always have something fatty with it, like brie or bullet proof coffee.

Although I do count it in total carbs, and hardly ever let my daily total get over 30g, my fasting BK have been increasing steadily. Yesterday at 1.1 and today at 2.1.

Mimosa23 11-25-2013 08:57 AM

I drink a cup of golden milk every day and it's not set me back. I do calculate the fat, protein and carbs in my daily allowance though.

(Golden milk is a drink made with turmeric paste. I make mine with raw milk, which I warm up, then I stir in the turmeric paste, add a touch of ground stevia, vanilla and cinnamon and a tsp of EVCO. Very yummy and it's supposed to help with inflammation, sleep and general wellbeing)


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