Leena Watts
The keto diet is a popular, low-carb, high-fat diet that aims to shift the body's metabolism away from carbohydrates and towards fat. This diet includes dairy products, which are a good source of protein, fat, potassium, and calcium. However, not all dairy products are keto-friendly. To stay in ketosis, it is important to choose dairy products that are low in carbs and added sugars. While some cheeses, butter, ghee, and Greek yogurt are keto-approved, other dairy products like ice cream and flavored milk are high in added sugars and should be avoided or consumed in moderation. Additionally, lactose intolerance is common, and those with sensitivities may opt for dairy-free alternatives like coconut or nut milk.
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What You'll Learn
Dairy can be high in fat, protein and sugar
Dairy products are typically high in fat and protein, but not all are suitable for a keto diet. Dairy also contains varying amounts of sugar and carbohydrates, which can push you out of ketosis and hinder your goals. The keto diet is restrictive when it comes to dairy because dairy equals sugar, which equals carbs.
Lactose, a sugar found in dairy products, breaks down into glucose, which is the sugar that pushes you out of ketosis. Therefore, it is important to be mindful and read nutrition labels when consuming dairy on a keto diet. Some dairy products, such as milk, contain high amounts of lactose and should be avoided or consumed in moderation. Whole milk, for example, contains 12 grams of carbohydrates per cup, while low-fat and skim milk contain even more.
However, some dairy products are excellent sources of protein, fat, potassium, and calcium, making them suitable for a keto diet. Aged cheeses, such as blue cheese, gouda, and parmesan, have lower carbohydrate content due to the bacteria-eating process. Hard or semi-hard cheeses, such as Swiss, Colby, and provolone, also fall under the keto-safe umbrella. Cream cheese, cottage cheese, mascarpone, and crème fraîche are other good options that can be added to dishes for a creamier, richer flavor.
It is worth noting that while dairy can be high in protein and fat, it also comes with a high calorie count. A single serving of cheese can average around 100 calories. Therefore, it is important to adjust your intake accordingly and pair it with other foods to ensure you do not exceed your desired macronutrient ratios. Organic, grass-fed butter is another keto-friendly option, providing 12 grams of fat for zero carbohydrates in a single tablespoon serving. Ghee, or clarified butter, is another option, as it has been cooked longer to remove water and milk solids.
In summary, while dairy can be high in fat, protein, and sugar, certain dairy products can be included in a keto diet in moderation. It is important to choose lower-lactose, lower-carbohydrate options and be mindful of the calorie content to ensure they align with your keto goals.
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Milk is not keto-friendly
Goat's milk is also not keto-friendly, as it contains 10.9 grams of carbs per 8-ounce glass. Raw milk, while it does have beneficial bacteria, delivers 8 grams of carbs per 8-ounce glass. Whole milk has 12 grams of carbs per cup, and low-fat or skim milk has even more.
If you are craving milk, there are some keto-friendly options. The best choices are unsweetened, plant-based milk alternatives. Examples include almond milk, coconut milk, macadamia nut milk, flax milk, soy milk, and cashew milk. However, it is important to carefully read the nutrition facts on the label, as carb counts will vary significantly between different brands due to their varying ingredients and formulations.
If you are set on drinking cow's milk, it is possible to include it in your keto diet, but you must monitor your daily carbohydrate intake closely. Make sure you do not exceed one cup of milk, which contains 12 grams of carbs. This will leave you with 38 grams of carbs for the rest of your day, which can be met with non-starchy veggies and fruits.
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Cheese is a keto-approved dairy product
The keto diet is a low-carbohydrate, high-fat, and moderate-protein eating plan. While dairy products tend to be high in fat and protein, not all are keto-approved. Some dairy products contain high levels of carbohydrates, which can push the body out of ketosis.
Some soft cheeses, such as cream cheese, cottage cheese, and mascarpone, can also be consumed on the keto diet. However, it is important to note that cheese is not unlimited on the keto diet. It is high in calories and saturated fat, so it should be consumed in moderation.
It is also important to consider individual tolerance to dairy products. Some people may experience gastrointestinal side effects or water retention when consuming dairy, which can impact their weight loss goals. Therefore, it is advisable to consult with a healthcare professional before including cheese or other dairy products in a keto diet.
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Yogurt can be keto-friendly, depending on the brand
Dairy products contain sugar in the form of lactose, which can push you out of ketosis. As a result, not all dairy products are keto-friendly. However, yogurt can be keto-friendly, depending on the brand and type.
Plain, unflavored yogurt is generally a better option for keto dieters than flavored yogurt. This is because the addition of fruit and other flavors increases the sugar and carbohydrate content, which can spike your blood sugar and kick you out of ketosis. For example, the flavored yogurts from brands like Yoplait and Chobani contain some natural sugars, with Yoplait's YQ range offering a plain yogurt with just 1g of naturally occurring sugar.
Some of the best keto-friendly yogurt brands include Ratio, which offers a range of flavored yogurts with the same nutritional profile, including vanilla, strawberry, black cherry, mango, and coconut, with only 1g of sugar and 2g of net carbs. Another option is the Two Good Low-Fat Greek Yogurt, which is also keto-friendly.
Full-fat Greek yogurt is also a good option for keto dieters, as it is typically thick, creamy, and high in protein and healthy fats, with low carbohydrates. Chobani's whole milk Greek yogurt is a good example, with 15g of total fat, 2g of total carbohydrates, 1g of sugar, and 16g of protein per 3/4 cup serving.
In addition to yogurt, there are other keto-friendly dairy options, including hard cheeses such as blue cheese, gouda, parmesan, Swiss, colby, and provolone, as well as cottage cheese, cream cheese, mascarpone, and creme fraiche.
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Dairy can cause acne and other skin conditions
Dairy products are known to be a good source of protein, fat, potassium, and calcium. However, they also contain sugar in the form of lactose, which can be a problem for those on a keto diet. This is because the keto diet restricts carbohydrate intake to a maximum of 50 grams per day, and when lactose breaks down, it turns into glucose, the sugar that pushes your body out of ketosis.
While dairy can be a part of a keto diet, it must be consumed in moderation and with careful selection. Some dairy products, such as milk, are high in lactose and should be avoided or limited. Other dairy products, like Greek yogurt, hard cheeses, and cottage cheese, are lower in lactose and can be consumed in moderation. Additionally, some keto-approved cheeses have very few carbs, such as aged options like blue cheese, gouda, or parmesan. Heavy cream and butter are also keto-friendly options, as they are high in fat and have zero carbs.
It is important to note that dairy may not be suitable for everyone on a keto diet, as some individuals may have lactose intolerance or sensitivity, leading to gastrointestinal issues. Furthermore, dairy has been linked to acne and other skin conditions. While the exact mechanism is still being studied, there is evidence that dairy can irritate or cause acne in some individuals. One theory suggests that the artificial hormones given to dairy cows may disrupt hormone balance in consumers, triggering acne. Another theory posits that the growth hormones naturally present in milk could aggravate acne. A third theory links dairy consumption with refined foods and processed sugars, disrupting insulin levels and making the skin more prone to acne. Skim milk, in particular, has been identified as a possible acne trigger. If you suspect that dairy is affecting your skin, it is recommended to try an elimination diet to observe how your skin reacts.
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Frequently asked questions
Yes, you can eat dairy on a keto diet, but it is a little complicated. Some dairy products are great sources of protein, fat, potassium, and calcium, but the keto diet is more restrictive when it comes to other dairy foods. This is because dairy equals sugar, which equals carbs, and the keto diet restricts carbohydrate intake to a maximum of 50 grams per day.
Dairy products with very low amounts of carbs include butter, ghee, heavy cream, whey, and hard and soft cheeses. Full-fat, plain Greek yogurt is another popular choice, although carb counts can vary significantly among different brands. Other keto-friendly dairy foods include cottage cheese, cream cheese, sour cream, mascarpone, and creme fraiche.
Dairy products with added sugar such as ice cream, flavoured yoghurt, and flavoured milk are best avoided on a keto diet. Milk itself is also not considered keto-friendly because it contains high amounts of lactose, a type of sugar. The lower the fat content of the milk, the higher the carbs, so skim, light, or low-fat milk will almost always be much higher in carbs than full-fat milk.
