Labneh’s drained yogurt, so hangop. You can easily make it yourself, you only need a pack of full-fat yogurt, a tea towel and a piece of rope or a post elastic. Here you can read how to make labneh.
Good source of protein
Especially if you are just starting the keto diet, it is very important that you start the day with a source of protein and fats. It is the proteins and fats that provide a feeling of satiety and so you get your feeling of hunger under control faster. You can read more about this here.
Full-fat yogurt does not contain a lot of protein. For example, 100 ml jumbo organic full-fat yogurt contains 3.8 grams of protein. If you drain this yogurt for about 5 hours and then have 50 ml of labneh left, then you double the amount of protein and reduce the carbohydrates. What leaks out is the meadow and this meadow contains the most carbohydrates.
If you drain the yogurt even longer, you will have a smaller but much thicker amount of labneh left. If you have 33 ml left over, this portion contains about 12 grams (about 3 times as much) of protein and a negligible amount of carbohydrates. You get this kind of labneh by leaking out for 12-16 hours and what you have left looks like a goat cheese in terms of structure (tastes different of course).
So it is really worth making your own labneh, because then you determine the protein content. Labneh high in protein is very firm, so it really looks more like a cheese.
Not much fat
Yogurt and that also applies to full-fat yogurt does not contain much fat. Greek yogurt contains more fat because cream has been added to it. Labneh made from Dutch full-fat yogurt contains little fat, but you can add fat yourself by adding whipped or unbeated 35% whipped cream. This also allows you to liquefy the very sturdy labneh a bit more.
- 150 Ml labneh
- 50 Ml whipped cream (35%)
- 30 gram raspberries
calories: 277Kcal | Gross carbohydrates: 10G. | protein: 17G. | Fats: 19G. | Sodium: 73Mg | potassium: 294Mg | fiber: 2G. | Vitamin A: 751Iu | Vitamin B1: 1Mg | Vitamin B2: 1Mg | Vitamin B3: 1Mg | Vitamin B5: 1Mg | Vitamin B6: 1Mg | Vitamin B12: 1μg | vitamin C: 8Mg | vitamin D: 1μg | Vitamin E: 1Mg | Vitamin K: 4μg | calcium: 205Mg | copper: 1Mg | folic acid: 19μg | iron: 1Mg | manganese: 1Mg | magnesium: 27Mg | phosphorus: 242Mg | selenium: 15μg | zinc: 1Mg | Net carbs: 8G. | Macro Fats: 61% | Macro Carbohydrates: 14% | Macro Proteins: 24%