Substitute For Yogurt In Diet: Which Options Do You Have?

substitute for yogurt in diet

When it comes to losing weight, many people try to cut down on their calorie intake by including low-calorie foods in their diet.

Yogurt is a great way of adding protein and calcium into your diet without increasing the number of calories you eat.

However, it can also contain a significant number of calories depending on how much fat content it has.

If you’re trying to lose weight but still want to enjoy eating deliciously, then here are some other options that may work for you.

Read more: What To Do With Leftover Bbq Sauce?

Substitutes for yogurt in diet

substitute for yogurt in diet

In my experience, here are the top 5 best substitutes for yogurt in diet you should try today:

  • Coconut milk
  • Nut milk
  • Seed milk
  • Soy yogurt
  • Chia seeds

Now, let’s talk about them.

Coconut milk

When people say “coconut milk,” they usually mean the liquid that is made when you cook coconut meat.

When buying canned or boxed coconut milk, make sure that the product only has coconut and nothing else in it. Canned is best because it can come with no additives, but also might be higher in fat than boxed varieties.

Nut milk

Nuts like macadamia, almond, cashew are used to make milk. It’s made by soaking nuts in water, then putting them in a blender. You can then take out the chunky stuff that is left over to have creamy milk.

Seed milk

Seed milk is made from seeds like flax, hemp, etc.

It isn’t the same as nut milk but it can be helpful for people who are allergic to nuts. Hemp seeds and flaxseeds have a higher fat content than other kinds of milk like soy or almond milk.

Soy yogurt

Some people cannot eat dairy. For them, there are other kinds of yogurt. Soy yogurt has protein in it just like regular ones, and some soy yogurts have calcium too.

These products also have live cultures the same as regular yogurt does.

If you want to go on a vegan diet, this can be an easy and convenient replacement for dairy-based products. All soy brands are not the same and some people might notice that these soy-based products taste different.

Chia seeds

Chia seed pudding can be like yogurt. It is good for you because it does not have dairy in it. You can buy chia seed pudding at the store, but it is more expensive than regular yogurt.

Making chia seed pudding is easy. You can mix together about 2 cups of milk with 1/3-1/2 cup of chia seeds.

You can also add flavorings like honey, cocoa powder, protein powder, fruit, or vanilla. Mix all the ingredients together and store them in the refrigerator.

What are the benefits of yogurt in the diet?

It has a lot of good things in it.

It can be high in protein and calcium and vitamins and live culture, or probiotics. It also protects your bones and teeth and helps prevent digestive problems.

Low-fat ones are useful when you’re on a weight-loss diet because it is high in protein.

Can yogurt make you fat?

Some foods like frozen yogurt, smoothies, or low-fat snacks can make you fat. On December 3rd, 2018, the article said that these foods could be bad for your health. (source)

What happens if you eat yogurt every day?

Eating it every day may help your health greatly. It can help with heart disease and keep bones healthy, as well as keep you from gaining weight. (source)

Is yogurt good for losing weight?

Yes. It is good for metabolism, which means it can help you control your weight by burning more calories throughout the day. Protein may also promote weight loss by keeping you full and feeling satisfied longer.

Can yogurt help you lose belly fat?

Some researches have shown that eating yogurt can help you lose belly fat.

This is because it contains protein that helps you feel full for a long time, and this means less belly fat. It also contains calcium, which may lower your waist size too.

How many yogurts can I eat a day?

It depends on the type you are eating. Some are unhealthy because they have too much fat, sugar, and calories.

But it is not bad if you only eat three small cups in one day.

When should I eat yogurt to lose weight?

You should eat it in the morning for best results. It is good for health.

Is yogurt high calorie?

It is not high calorie. It has little calories and lots of calcium. It comes in many different forms, including Greek yogurt, regular yogurt, and plant-based yogurt. (source)

How can yogurt be fat free?

It can be fat-free.

The difference is the milk used to make it. If you use whole milk, then the yogurt is not fat-free. But if you use skim milk, then it can be fat free. (source)

Is yogurt fattening at night?

It depends on what you choose.

Greek yogurt can be low in added sugar, but many others are not.

High sugar snacks before bed can make it harder to sleep because the sugar makes your blood sugar go up and this can affect your sleep.

Can you eat yogurt at night?

It is a good food to eat at night. (research)

You can use it in recipes or just have it by itself. Other foods are good, too, like berries, kiwi, goji berries, edamame, pistachios and oatmeal.

These are healthy for you and they may help you sleep better.

Which yogurt is better for you?

There are two different types that are similar but different.

Regular yogurt is more calorie-heavy and has more calcium.

Greek yogurt, on the other hand, has less calories and sugar and is much thicker. Both types include probiotics to help with digestion, weight loss, and heart health.

How much yogurt should I eat a day to lose weight?

If you want to lose weight, try eating three servings of fat-free yogurt every day. Around half an hour before a meal, eat some yogurt with fruit and you will feel better. (research)

What are the disadvantages of yogurt?

It can be a healthy food if you pick a healthy brand and don’t eat too much of it. But some people have problems with yogurt. For example, it can cause weight gain or cholesterol problems.


In summary, here are the top 5 best substitutes for yogurt in diet you should try today:

  • Coconut milk
  • Nut milk
  • Seed milk
  • Soy yogurt
  • Chia seeds

These substitutions can really help you get the health benefits of eating this type of food without all the calories that come with it.

If you’re wondering what to eat when on a vegan or vegetarian diet, these five substitutes might be perfect for your needs.

Tamara Pierce

Tamara Pierce is a food writer at Elapasony, passionate about exploring diverse cuisines and sharing recipes and food experiences. From trendy restaurants to local hotspots, she's always on the lookout for new and exciting flavors.

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