Dairy On Keto: Zero-Carb Freedom?

Dairy products are allowed on the keto diet, but only if they are low in carbohydrates. This is because the keto diet is based on swapping the body's main source of energy from carbohydrates to fat. As a result, only dairy products that are low in carbs and sugars, such as butter, heavy cream, mascarpone, and certain types of cheese, are considered keto-friendly. Dairy products that are high in carbs, such as milk, sweetened yogurts, and ice cream, are not recommended on the keto diet as they can hinder the body's ability to enter and sustain ketosis.

Dairy is keto-friendly if it's low in carbs

Dairy products are generally allowed on the keto diet as long as they are low in carbohydrates. The keto diet is based on swapping the body's main energy source from carbohydrates to fat. This means that dieters must consistently eat a diet that is very low in carbs, high in fat, and moderate in protein.

The amount of carbohydrates in dairy products varies depending on the type of dairy and how it is processed. For example, milk has around 12 grams of carbs per cup, while heavy cream has about 3 grams of carbs per 100 grams. Butter and ghee are also good keto options, as they only contain trace amounts of carbohydrates.

When choosing dairy products for the keto diet, it is important to avoid those with added sugars, as this increases the carb count and renders the food unhealthy. This includes sweetened yogurts, non-fat unsweetened yogurts, chocolate milk, ice cream, pudding, and premade dairy-based shakes.

Instead, opt for full-fat, low-carb dairy options such as heavy cream, butter, ghee, cream cheese, mascarpone, soft-ripened cheeses like brie and camembert, and hard cheeses like cheddar, Swiss, and parmesan. These dairy products are not only low in carbs but also provide beneficial nutrients such as calcium, vitamin A, and conjugated linoleic acid.

It is also important to note that some people may be sensitive or allergic to dairy, so it is crucial to pay attention to how your body reacts to dairy products. If you experience digestive issues, fatigue, inflammation, or other negative symptoms, consider reducing or eliminating dairy from your keto diet.

Dairy alternatives can be used on keto

• Almond milk: This is probably the most widely used milk alternative on keto. It's inexpensive, sold at most grocery stores, and relatively low in carbs, containing only 1 gram of net carbs per cup. It has a nutty flavour that substitutes well in most recipes, whether you're adding it to your morning coffee or making a low-carb smoothie.
• Coconut milk: Coconut milk is also a good choice for keto, but some brands contain up to 5 grams of net carbs per cup. It adds a unique depth of flavour to drinks, desserts, and savoury dishes. It's also a good source of healthy fats, essential vitamins, and minerals.
• Macadamia nut milk: Macadamia nut milk is a top keto-friendly milk alternative due to its high-fat and low-carb content. It offers a creamy mouthfeel similar to cow's milk. It's also high in calories, so it might be easy to overindulge.
• Flax milk: Flax milk is made from flax seeds and is high in anti-inflammatory omega-3 fats. It contains only 1 gram of net carbs per cup, making it an excellent keto-friendly alternative to dairy milk.
• Soy milk: Unsweetened soy milk is a good option, containing 1 gram of fibre and 3 net carbs per cup. It also provides 7 grams of protein. However, soy milk is a bit controversial due to its environmental impact.
• Cashew milk: Cashew milk is another low-carb alternative, with only 2 grams of net carbs per cup. It's also good for your eyes and skin health. It has a thick consistency that works well in soups and sauces.
• Pea milk: Pea milk is a good option for those with nut or soy allergies. It's also high in protein, with 8 grams per cup, and has only 2 grams of net carbs. It has a thick consistency similar to cream, making it great for smoothies or sauces.
• Half-and-half: This is a combination of whole cow's milk and heavy cream, containing about 1 gram of net carbs per ounce. It's a good substitute for cow's milk in coffee and cooking.

When choosing dairy alternatives for keto, it's important to consider not only the carbohydrate content but also the overall nutritional profile, taste, and texture. Some alternatives may be harder to find in regular grocery stores, so you might need to visit specialty stores. Additionally, be sure to read labels carefully and choose unsweetened versions of milk alternatives, as added sugars can increase the carb count.

Dairy can be beneficial for keto

• High in Fat and Protein: Dairy products like cheese, butter, and cream are excellent sources of healthy fats, which are essential on a keto diet. These fats help keep you full and satisfied between meals. Additionally, most hard and soft cheeses are good sources of protein, providing about 6-8 grams of protein per ounce.
• Rich in Essential Vitamins and Minerals: Dairy products like cheese and yogurt are rich in several key nutrients, including vitamin A, vitamin K2, vitamins B6 and B12, calcium, and zinc. Adequate calcium intake through dairy has been linked to a reduced risk of bone fractures.
• Linked to Improved Cardiovascular Health: Contrary to popular belief, consuming high-fat fermented dairy products like cheese and yogurt may have neutral to beneficial effects on heart health. Some studies suggest that moderate consumption of high-fat dairy may reduce the risk of heart attack and stroke.
• Associated with Lower Inflammation: Consuming dairy products may help lower inflammatory markers in people with metabolic diseases, such as diabetes and obesity. This is due to the presence of conjugated linoleic acid, a naturally occurring trans fat in full-fat dairy products.
• Tasty and Satisfying: Dairy products can enhance the flavour of meals and make them more enjoyable. Cheese, in particular, has been found to reduce hunger and trigger the release of "fullness hormones."

However, it's important to note that not all dairy products are created equal when it comes to keto. Sweetened dairy products, low-fat or skim milk, and flavoured milk products should be avoided due to their high sugar content. Additionally, it's crucial to monitor your intake of dairy on keto, as overeating these foods can lead to weight gain and potential weight loss stalls.

Dairy intolerance is common

Dairy intolerance, or lactose intolerance, is a common condition where the body is unable to digest lactose, a sugar found in milk and other dairy products. It is caused by a lack of the digestive enzyme lactase, which breaks down lactose for absorption into the body. Lactose intolerance is particularly common among people of Asian, African, Hispanic, Native American, and Middle Eastern heritage, as well as among Aboriginal Australians. It is less common among those of European descent.

The symptoms of lactose intolerance include bloating, gas, abdominal pain, diarrhoea, and nausea. These symptoms can vary in severity and usually occur within 30 minutes to 2 hours of consuming lactose-containing foods or drinks. While lactose intolerance can be uncomfortable, it is not a dangerous condition. It is also distinct from a dairy allergy, which is an immune system response to the proteins in milk and dairy.

Lactose intolerance can be managed through diet changes. Many people with lactose intolerance can tolerate small amounts of lactose and may be able to consume dairy products such as hard cheeses, butter, and cream, which have lower lactose content. Lactose-free and lactose-reduced dairy products are also widely available. Additionally, supplements containing the lactase enzyme can aid in digesting lactose.

Dairy can be replaced with meat, fish, olive oil, coconut oil, avocados, nuts and seeds

Dairy products are a great source of protein, fat, potassium, and calcium, and can be enjoyed as part of a keto diet. However, some dairy products are high in carbohydrates and sugar, which can hinder ketosis. If you're looking to cut down on dairy or find alternatives to include in your keto diet, there are plenty of options to choose from.

Meat and poultry are staple foods on the keto diet. They contain no carbohydrates and are rich in B vitamins and minerals. Eggs are also an excellent source of protein and can be enjoyed as part of a keto diet, with each large egg containing less than 1 gram of carbohydrates. When it comes to fish, salmon and other oily fish like sardines, mackerel, and anchovies are excellent choices. They are high in omega-3, which helps lower insulin levels and improve insulin sensitivity.

Olive oil is another great alternative to dairy on the keto diet. It is 100% fat and contains no carbohydrates, making it a perfect fit. Olive oil is also rich in oleic acid, a monounsaturated fat that supports heart health. Coconut oil is another option, though it is important to note that all fats contain the same number of calories and grams of fat, so it is not necessary to choose coconut oil over healthier alternatives like olive oil.

Avocados are a healthy and natural choice for a keto diet. They are high in fat and low in carbohydrates, and they provide important nutrients like potassium, calcium, magnesium, and B vitamins. Nuts and seeds are also excellent dairy alternatives on the keto diet. They are high in fat and protein and low in carbohydrates, and they provide fibre, which helps keep you feeling full. Some of the best options include pecans, Brazil nuts, chia seeds, walnuts, and almonds.

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