Keto diet: Canola oil and yogurt yes/no

dustinjbrock

Google Keto and yogurt or Keto and Canola oil and you will find many many people telling you no to both.

I've read "The art and science of low carbohydrate living" by Dr. Volek and Dr. Phinney and it says that good yogurt (not the sugary flavored stuff found all over) is great for this diet as the processes used to cultivate it actually destroys any sugars so therefore the sugar listed can be removed from the equation. They also list Canola oil as a proper low carb cooking oil to use..... and they say it multiple times.

So if what is considered to be one of the holy books of keto days they are accepted...... who decided otherwise and why?

Side note: I've been keto off and on for 2 years, always avoided the 2 items as it's what I was always told to do.

GaleHawkins

Yogurt works for me but I do not do grain oils due triggering more inflammation in my body.

Jthanmyfitnesspal

Rather than selecting foods, you can just watch your total carbs. Whole Greek yogurt can be eaten in reasonable amounts. It does have a few carbs. I'm not sure what the objection to canola oil would be.

lemurcat2

Canola is just an oil, so it's fine for keto. Some people think it is less healthy than some other oils, but that's irrelevant to whether it is keto-approved or not.

kshama2001

I'd like to hear more behind the science of "You don't need to count the carbs in unsweetened yogurt as they were destroyed during cultivation."

GaleHawkins

I bet is they are on the outside label the carbs are inside of the container.

Katmary71

Carbs aren't destroyed during cultivation. I make my own yogurt and belong to a Facebook yogurt group and have never heard this. I wish it was true! Higher fat yogurt (plain) has lower sugar so I recommend it if you can fit the carbs in.

lemurcat2

By volume the sugar is roughly the same, regardless of fat percentage. By weight it's a little more due to fat being heavier (but not that much). By calorie of course it's more and the fat can help with keto macros too.

Fage, same size container:

0% -- 170 g, 5 g sugar, 18 g protein
2% -- 200 g, 6 g sugar, 20 g protein
5% (full fat) -- 200 g, 6 g sugar, 18 g protein

ultra_violets

dustinjbrock wrote: »

Google Keto and yogurt or Keto and Canola oil and you will find many many people telling you no to both.

I've read "The art and science of low carbohydrate living" by Dr. Volek and Dr. Phinney and it says that good yogurt (not the sugary flavored stuff found all over) is great for this diet as the processes used to cultivate it actually destroys any sugars so therefore the sugar listed can be removed from the equation. They also list Canola oil as a proper low carb cooking oil to use..... and they say it multiple times.

So if what is considered to be one of the holy books of keto days they are accepted...... who decided otherwise and why?

Side note: I've been keto off and on for 2 years, always avoided the 2 items as it's what I was always told to do.

Eh. I don't use any oil to cook with, but the mayonnaise I buy (Duke's) does have canola oil in it. I enjoy the taste and it's the only major American brand that doesn't contain sugar. I'm aware that canola is considered a no no on keto, but it's not really a hill I want to die on. So far it hasn't caused a problem.

JeromeBarry1

kshama2001 wrote: »

I'd like to hear more behind the science of "You don't need to count the carbs in unsweetened yogurt as they were destroyed during cultivation."

It takes 3 cups of milk to make one cup of greek yogurt. Compare the total carbs of 3 cups of milk to the total carbs of 1 cup of greek yogurt. Those carbs were indeed consumed by the bacteria which made the yogurt.

lemurcat2

That's not the claim. The claim is that you can ignore the carbs on a package of greek yogurt.

GaleHawkins

https://quickanddirtytips.com/health-fitness/healthy-eating/ask-diva-what-happens-milk-when-you-make-yogurt

"Fermenting milk doesn’t significantly change the fat, calories, or protein content of milk but it does change the make-up of the carbohydrates. The beneficial bacteria that turn milk into yogurt digest the sugar (lactose) in milk and produce lactic acid, which is what gives yogurt its tart tang. Although the total amount of carbohydrates is about the same, the lactose levels in commercial yogurt may be anywhere from 20 to 50% lower than milk. The longer you ferment your yogurt, the less lactose it will have (and the more tart it will be). Straining your yogurt to make a Greek style yogurt removes even more of the lactose. However, you’ll also lose about half of the calcium. "

Now I understand why I may have been drawn to Greek style yogurt after hating it all of my life. Due to my off the chart high Vitamin D level I need to limit my calcium intake so Greek Yogurt may help in that way in my case.

lactate.com/questions/question_01a_what_is_lactate.html

dustinjbrock

Thanks everyone for your replies, I appreciate them all!!