Is Kefir Keto-Friendly?

I don’t know about you but I am constantly on the lookout for different foods that I can incorporate into my low-carb, high fat keto diet. I have recently discovered kefir in the supermarkets. It’s a fermented dairy drink with known probiotic and nutritious benefits. Sounds good, but is it actually keto-friendly? Let’s have a look.

What is kefir?

Kefir is fermented milk with kefir grains that has a tangy, yoghurt-like consistency. It contains bacteria, yeast and is full of probiotics, vitamins and minerals, popular for gut health. You will often find it near the yoghurts section in the super markets and most do sell it, even at farm shops.

Here’s the Breakdown:

Keeping an eye on your carbs is the key to the keto diet, so is kefir keto-friendly? I've done a little break down for you.

A typical 240 ml serving of plain, full-fat kefir contains:

As you can see 240 mls amounts to 12g of carbs, so that is a lot of carbs, most people aim for less in a meal. Generally, keto dieters aim to keep their carbs below 20g-50g per day and therefore a portion of kefir can take up a good chunk of your daily allowance.

Is Kefir Good for Keto?

That's the question we want to answer and the answer is, kefir is very good for us, but whilst it is very high on the carb side, it can be tricky for those on the keto diet- it can take a large portion of your daily carb intake. This is mainly due to the carbs from the lactose (still present after fermentation) which can spike the blood sugar, something keto dieters want to avoid!

If you're aiming to be under 50g of carbs per day, then kefir, might actually be perfect for you!

Low-carb Kefir Alternatives:

Honestly, I don’t blame you if you love your kefir and really want to enjoy it without it kicking you out of ketosis. I’ve come up with some tips for you so you can still enjoy

1. Small Servings is key: If making a smoothie, half the amount of kefir from a full cup to maybe half or quarter cup. You can still enjoy the goodness without adding too many carbs in one take.


2. Go Full-Fat: We love full fat and we suggest opting for full-fat kefir (check with your dr before). The higher fat content will help keep you fuller for longer and aligns better with the high-fat nature of the keto diet.


3. Watch for Flavoured Kefir: Yep! Watch out for those flavoured varieties often have added sugars, which can spike the carb count significantly. Always check labels and stick to plain, unsweetened kefir.


4. Combine with Other Keto Ingredients: Truy this. Mix a small amount of kefir with chia seeds, berries and even with avocado. This makes a delish snack and will definitely fill you up!

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          The Alternatives:

          The carb count might be a little too high, so here are some alternatives that are keto-friendly fermented options. Firstly there is coconut milk kefir, which is lower in carbs and offers the same probiotic benefits. There’s greek yoghurt, lower in carbs compared to kefir, packed with protein and healthy fats. No flavoured greek yoghurt thought, as they usually have added sugar. Lastly kombucha (low-sugar) is great as it offers probiotic boost without those carbs.

          Finally

          Actually, kefir is a great source for probiotics and nutrients, but it is high in carbs making it tricky for keto dieters. We discovered that we can lower our serving size, for example when making a smoothie lower a full cup to half or a quarter cup. There are also some great alternatives, so you don’t have to miss out on the benefits, like coconut and greek yoghurt.

          Gut health is so important and if it is a priority for you, you can enjoy kefir. Just be mindful of portions so you aren’t kicked out of ketosis. 

          Looking for more keto-friendly insights and delicious snack options? Explore our range of KetoKeto bars and stay on track with your low-carb lifestyle!

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