Welcome to the Dr. Berg's Healthy Keto and Interminute Fasting Podcast, where Dr. Berg takes you on the journey for the truth about getting healthy and losing healthy weights. Now, I do read a lot of your comments, and I get a lot of great ideas for doing videos.

And I did recently get an idea for a video from someone that wanted to know what's better,

cottage cheese or plain yogurt. So that's why I did this video. Now if we compare

cottage cheese with plain yogurt, cottage cheese is going to definitely be better. It's more keto-friendly.

Let's take a look at the fat. If we compare them side to side from a serving size of 100 grams,

the fat is 4.3 grams for cottage cheese and 3.5 grams for plain yogurt carbs 3.4 grams versus 4.7

grams from yogurt so yogurt has more carbs and then we have protein 11 grams versus 3.5 grams from

plain yogurt.

So cottage cheese has a good amount of protein.

So cottage cheese also has some good B vitamins.

We have B12, B2, B1.

There's other B vitamins.

It has a good amount of calcium and phosphorus for your bones.

It has selenium, zinc, and even vitamin D.

But you need to read the back of the label when you buy cottage cheese because you're going to find when you read the label, a lot of times it'll have

multidxtrin, which is definitely the worst thing you can consume if you're on the ketogenic diet.

I mean, if you take a look at glucose being 100 on the glycemic index,

multidextrin is a lot higher than that, so it's not keto-friendly. Also, some cottage cheese

has modified food starch. That is another name for monosodium glutamate. And MSG is one chemical

that certain scientists use to fatten up their mice in certain obesity

studies because MSG has the potential to spike insulin. And if you're doing dairy, make sure it's

organic cottage cheese. Make sure it's whole milk versus low-fat cottage cheese.

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