Milly Gaines
The ketogenic diet is a high-fat, low-carbohydrate diet that can sometimes seem restrictive. Dairy products are a good source of protein, fat, and calcium, but not all dairy is keto-friendly. Whether or not you can eat dairy on keto depends on the type of dairy and your individual tolerance. Some dairy products, such as milk, are high in carbohydrates and can drive down blood ketone levels, so they are not recommended on a keto diet. However, other dairy products, such as butter, cheese, and Greek yogurt, are low in carbohydrates and can be included in moderation. It is important to be mindful of portion sizes, as dairy is also high in calories. Additionally, some people may need to avoid dairy due to lactose intolerance or other sensitivities. Overall, while some dairy can be included in a keto diet, it is not necessary, and a dairy-free keto diet is also possible and may have additional health benefits.
| Characteristics | Values |
|---|---|
| Dairy products allowed on keto | Butter, cheese, cream, Greek yogurt, mozzarella, gouda, brie, muenster, Monterey jack, mascarpone, provolone, cheddar, cream cheese, cottage cheese, parmesan, blue cheese |
| Dairy products not allowed on keto | Milk (full fat, 2%, skim, low fat, reduced fat, fat-free, 1%, goat's milk, raw milk) |
| Other factors to consider | Carb limit, food intolerances, sensitivities, allergies, dairy tolerance, inflammation |
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What You'll Learn
Dairy tolerance and food intolerances
Dairy tolerance plays a crucial role in determining whether an individual can consume dairy on a keto diet. While dairy products can be a rich source of nutrients, such as protein, fat, and calcium, they can also trigger adverse reactions in some people.
Food intolerances, sensitivities, and allergies are key factors to consider when determining dairy tolerance. For example, lactose intolerance, a common condition, can cause symptoms such as fatigue, bloating, and gas after consuming dairy products. In such cases, limiting or avoiding dairy is recommended. Additionally, some people may have sensitivities or allergies to specific dairy proteins, which can also lead to adverse reactions.
The keto diet emphasizes keeping carbohydrate intake below a certain daily limit to maintain ketosis, a fat-burning state. Dairy products vary significantly in their carbohydrate content. Milk, for instance, contains lactose, a form of carbohydrate, and can drive down blood ketone levels, so it is often avoided on keto. On the other hand, cheeses like cheddar, blue cheese, gouda, and parmesan tend to have lower carbohydrate content due to the aging process and are generally considered keto-friendly. Butter and ghee are also good options as they are low in carbs and suitable for cooking.
It is important to note that dairy can trigger cravings and overeating on keto-friendly dairy can lead to weight gain. Additionally, dairy may worsen acne and other skin issues in some individuals. Therefore, it is advisable to monitor one's reactions and make adjustments accordingly.
In summary, dairy tolerance and food intolerances play a crucial role in determining the suitability of dairy consumption on a keto diet. While some dairy products are keto-friendly, individuals should be mindful of their carbohydrate content and overall tolerance to make informed decisions about including or excluding dairy from their keto diet.
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Carb content of dairy products
Dairy products can be consumed as part of a keto diet, but only if they are low in carbohydrates. The keto diet is a low-carb, high-fat diet that aims to promote ketosis, a metabolic state where the body burns fat for energy instead of carbohydrates. To enter ketosis, carb intake must be restricted to a minimum, typically between 20 and 50 grams per day. Therefore, the suitability of dairy products for a keto diet depends on their carb content.
Dairy products that are high in carbs, such as milk, should generally be avoided on a keto diet. A small glass of whole milk, for example, contains around 12 grams of net carbs, which is below the keto carb limit but represents nearly half of the daily net carb allowance. This is why whole milk is often avoided on keto. Other high-carb dairy products include flavoured milk and yogurts, such as fruit-at-the-bottom yogurt and chocolate milk, which are usually sweetened with sugar.
On the other hand, some dairy products are naturally low in carbs and are suitable for a keto diet. Butter, for instance, contains only trace amounts of lactose and whey protein, with just 0.1 grams of carbs and 0.1 grams of protein per 100 grams. Ghee, or clarified butter, has had all lactose and whey removed, making it essentially carb-free. Soft-ripened cheeses like brie and Camembert are also low in carbs, with only 0.5 grams of carbs per 100 grams. Hard cheeses like cheddar, Swiss, and provolone contain very little lactose and typically provide about 1 gram of carb per 100 grams, although some may contain up to 3 grams. Semisoft cheeses like mozzarella and Monterey Jack fall somewhere in between, texture-wise, and are versatile and widely available.
It is important to note that while these low-carb dairy products are keto-friendly, they should still be consumed in moderation as part of a balanced diet. Overeating fatty foods like cheese and butter can lead to weight gain, even on a keto diet. Additionally, dairy can trigger acne flare-ups and worsen skin issues for some individuals. Furthermore, those with lactose intolerance or dairy allergies should avoid dairy products or consult a healthcare professional before including them in their keto diet.
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Dairy as a source of protein and calcium
Dairy products are an excellent source of protein and calcium. Milk, cheese, and yoghurt are especially high in calcium, and dairy is the main source of calcium in many diets. Calcium is important for building and maintaining strong bones and teeth, and dairy products are also a source of potassium, vitamin D, and protein.
Dairy products are also a good source of vitamin A and vitamin B. For example, one cup of cow's milk has 325mg of calcium, depending on whether it is whole or non-fat milk. Parmesan cheese has the most calcium of the cheeses, with 242mg per ounce.
Dairy products are also beneficial for those with metabolic diseases, such as diabetes or obesity, as they may help lower inflammatory markers. Dairy can also be a good source of extra nutrients for those on the Keto diet. However, it is important to note that dairy products can be high in saturated fat and calories, and certain cheeses contain a lot of sodium.
For those who are lactose intolerant or allergic to dairy, there are calcium choices outside of the Dairy Group. These include fortified juices, sardines, collard greens, and seeds such as poppy, sesame, celery, and chia seeds.
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Dairy-free alternatives
Milk
- Coconut milk: This is a reliable alternative to whole milk and can be substituted in a 1:1 ratio. Ensure that the coconut milk you choose does not contain added sugar or carbs.
- Almond milk: This is another alternative to dairy milk and can be used in smoothies and baking.
- Macadamia nut milk: This milk is also suitable for those on a keto diet.
Cheese
- There are plenty of dairy-free, vegan cheeses available in the market. These are often made from soy, coconut, cashew, or other dairy-free ingredients.
- Cashew cream cheese: This can be used as a replacement for dairy cream cheese.
Butter
- Ghee: Ghee is made from butter, but it may be better tolerated by those who are lactose intolerant as its processing eliminates lactose. It can be used in the same way as butter and is suitable for frying eggs and vegetables.
- Coconut butter: This can be used as a buttery spread for keto-friendly breads and muffins.
- Nut butter: This is another option for a buttery spread.
- Seed butter: Like nut butter, this can be used as a spread.
Yogurt
Almond yogurt: This is a good alternative to dairy yogurt.
Sour Cream
Nut-based sour cream: You can make your own sour cream using cashews or sunflower seeds as the base.
Snacks
- Olives: All types of olives are loaded with good fats. If the taste of everyday olives is too strong, try Castelvetrano olives, which are green, mild, and nutty-tasting.
- Berries with whipped coconut cream: Remember to calculate your macros to determine how much you should eat.
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Dairy and inflammation
Dairy products are a rich source of nutrients like calcium, vitamin D, vitamin A, vitamin B12, and protein. They also contain fats, including saturated fats, which have been linked to an increased risk of inflammation. However, the link between dairy and inflammation is complex and not fully understood.
Some studies have found that dairy products may trigger low-grade inflammation in certain individuals. For example, a 2015 study found that dairy consumption increased low-grade inflammation in a small sample of German adults. Another study linked higher dairy consumption to an increased likelihood of needing hip replacement surgery in people with osteoarthritis.
On the other hand, several studies have found that dairy products can have neutral to beneficial effects on inflammation. A 2017 review of 52 clinical studies concluded that dairy generally has anti-inflammatory effects, except in people allergic to cow's milk. Similarly, a 2020 review found that dairy products had neutral to beneficial effects on inflammatory markers in healthy subjects and those with metabolic diseases.
Individual tolerance to dairy also plays a role in the dairy-inflammation discussion. Some people are lactose intolerant or have a milk allergy, and for these individuals, dairy can trigger adverse symptoms like bloating, gas, and diarrhoea. Additionally, dairy sensitivity or an allergy to specific dairy proteins can increase the risk of inflammation.
When considering dairy in the context of a keto diet, the focus is often on the carb content of the dairy product and individual tolerance. Some keto-friendly dairy options include butter, cheese, and Greek yoghurt, which are low in carbs and provide protein, fat, and calcium. However, full-fat, 2%, and skim milk are typically avoided on keto due to their higher carb content.
In conclusion, while dairy may be included in a keto diet, the decision to include or avoid it should consider individual tolerance and potential inflammation triggers. The current research on dairy and inflammation is mixed, and further studies are needed to determine the specific effects of different dairy products on inflammation in the body.
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Frequently asked questions
Yes, you can eat dairy on a keto diet, but it depends on the type of dairy and your body's tolerance. Dairy products that are low in carbs, such as butter, cheese, and heavy cream, are considered keto-friendly. However, highly processed dairy products and those high in carbs, like milk, are generally avoided on keto.
There are several dairy options that are suitable for a keto diet. These include:
- Butter
- Cheese (Cheddar, Gouda, Blue Cheese, Parmesan, Cream Cheese, Cottage Cheese, Mozzarella, etc.)
- Cream
- Greek Yogurt
Yes, it is possible to follow a keto diet without consuming dairy. If you are intolerant or sensitive to dairy, there are alternative sources of fat and protein, such as meat, fish, olive oil, coconut oil, avocados, nuts, seeds, and eggs.
