Why Whole Milk Yogurt is Best

Yogurt manufacturers are catching on. The selection of 4% and 5% of fat content options are increasing. That’s a huge victory for your health!

There are three reasons why whole milk yogurt is best:


It’s no surprise that the rich, natural fat found in milk is a gift to the palate. It’s full of flavor and offers creaminess you don’t get from non-fat yogurt. Plus, with the natural flavor of milk fat intact, there’s less of a need for additional flavor enhancers. And when you truly enjoy the flavor of food, you’re not as inclined to eat passively, which can lead to weight gain. 


The reason it’s possible to eat a lot of carbohydrates without feeling full is that sugars don’t trigger satiety as effectively as fat. It doesn’t take much fat to trigger the brain to send fullness signals. So you’re more likely to eat less and consume fewer calories. And without the carb overload, you reduce the risk of energy slumps. 

Balanced Sugar 

Fat slows the absorption of sugars into the bloodstream, so less insulin is required for energy production. This not only helps individuals with diabetes but can minimize the risk of insulin resistance, which is a precursor to diabetes. 

Dairy can be a part of a keto diet, but mindful of the source and quality. Conventional dairy products may come from animals treated with added growth hormones and/or antibiotics. Keep in mind that if you order a latte at a restaurant or most coffee shops, it’s likely made with conventional dairy, even if it’s whole milk.

Instead, support your keto diet with whole milk yogurt from pasture-raised cows fed a natural diet. This ensures that the cows receive proper nutrition from green pastures that haven’t been sprayed with harmful chemicals. The packaging should clearly state the dairy is grass-fed or organic. 

Yogurt contains healthy strains of bacteria that support gut health and digestion, and it’s lower in lactose compared to other dairy products. Plain Greek yogurt is an excellent, versatile choice, with ½ cup having less than 5 grams of carbohydrates. 

If you’re wondering how you can incorporate yogurt into your keto diet, here are a few ways:

  • Sprinkle a handful of nuts on a scoop of full-fat Greek yogurt
  • Add a couple of tablespoons to a smoothie
  • Top your favorite keto dessert with a spoonful of yogurt
Naomi Whittel

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