Keto Diet: Half-Hearted Attempts At Success?

The ketogenic diet is a low-carbohydrate method of eating that aims to help people with diabetes, epilepsy, autoimmune disorders, acid reflux, inflammation, hormonal imbalances, and other issues. It is a highly restrictive diet with a list of foods that you can and cannot eat. The diet is typically broken down into 70-75% fat, 5-10% carbs, and 20-25% protein.

The question of whether half-and-half is keto-friendly is a common one, especially for coffee drinkers. Half-and-half is a milk product that is equal parts cream and whole milk, often used to add to coffee or tea. It does contain carbohydrates in the form of lactose, but the amount is relatively small. One tablespoon of half-and-half contains 0.6 grams of carbohydrates, which can be worked into a standard ketogenic diet. However, it's important to be mindful of portion sizes, as one cup contains over 10 grams of carbohydrates.

There are also other keto-friendly alternatives to half-and-half, such as heavy cream, almond milk, coconut milk, and bulletproof coffee (a combination of butter and MCT oil).

What is the keto diet?

The keto diet is a low-carb, high-fat diet. It involves drastically reducing your carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, where it becomes very efficient at burning fat for energy.

The keto diet typically contains 70% fat, 20% protein, and only 10% carbs. This means eating foods such as meat, fish, eggs, nuts, and healthy oils, while avoiding sugary foods, grains or starches, fruit, beans or legumes, root vegetables, alcohol, and low-fat products.

There are several versions of the keto diet, including the standard ketogenic diet (SKD), the cyclical ketogenic diet (CKD), the targeted ketogenic diet (TKD), and the high protein ketogenic diet. The SKD is the most researched and most recommended version.

The keto diet has been associated with weight loss and improved health, including reduced risk factors for heart disease, cancer, Alzheimer's disease, epilepsy, and Parkinson's disease. However, it also has risks, including high levels of saturated fat, nutrient deficiency, liver and kidney problems, and constipation. It is not recommended as a long-term dietary change and should only be attempted after consultation with a doctor.

What foods are not allowed on keto?

The keto diet is a low-carb, high-fat, and moderate-protein diet. Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, about 5% to 10% of energy intake is from carbohydrates. The reduction of carbohydrates puts the body into a metabolic state called ketosis.

• Starchy vegetables and high-sugar fruits, such as corn, potatoes, sweet potatoes, bananas, raisins, dates, mangoes, and pears.
• Honey, syrup, or sugar in any form, including baked goods, even if they are gluten-free.
• Cereal, crackers, rice, pasta, bread, and beer.
• Fruit drinks and juices, even if they are 100% fruit juice.
• Milk, as the milk sugar quickly adds up.
• Beans and legumes, although they may be included in small amounts.
• Processed meats, like bacon and sausage, are allowed, but it's best to limit them and choose chicken, fish, and beef more often.

Some foods that are allowed on the keto diet in moderation include:

• Plain Greek yogurt and cottage cheese, which are high in protein and calcium-rich.
• Dark chocolate and cocoa powder, but check the label first as the amount of carbs depends on the type and how much you consume.
• Berries, particularly raspberries and strawberries, are low in carbs and high in fiber.
• Nuts and seeds, which are healthy, high in fat, and low in carbs.
• Unsweetened plant-based milk, such as soy, almond, and coconut milk.

Will half & half kick you out of ketosis?

Will half and half kick you out of ketosis?

Half and half is a combination of half milk and half cream. It is a popular addition to tea and coffee as it is not too high in calories or sugar. However, it is important to check the nutrition facts on the product's package, as some half and half products contain added sugars and can be high in carbs, which may impact ketosis.

Half and half contains milk, which has a higher-carb/sugar ratio. This can be high enough to impact ketosis. However, with a small enough serving, you may not notice an impact on blood glucose. A 30ml serving of half and half has one gram of total carbs and one gram of sugar.

Alternatives to half and half

If you are looking for alternatives to half and half, there are several keto-friendly options available. These include:

• Heavy whipping cream: This has a high-fat content and low carbs, making it a great keto-friendly option.
• Coconut milk: This has 0.5g of net carbs per serving and is a good source of healthy fats. However, it will change the flavour of your coffee.
• Almond milk or other plant-based milk: These are also keto-friendly options, but be sure to choose additive and sugar-free varieties.
• Bulletproof coffee: This is a combination of coffee, butter or ghee, and MCT oil. You can make this at home or buy a bulletproof coffee mix.
• Store-bought keto creamers: There are several keto-friendly creamers available in stores, such as PICNIK Coffee Creamer, Terrasoul Coconut Milk Powder, and Left Coast Performance Keto Coffee Creamer.

Tips for staying in ketosis

• Be wary of "zero-carb" labels: Sometimes, products with very small amounts of carbs (usually less than 1g per serving) are labelled as "zero-carb". If you are close to your carb limit, be sure to check the nutrition facts and calculate the carbs into your daily intake.
• Portion size matters: Even if a food is keto-friendly, consuming too much of it can impact weight loss. Be mindful of your portion sizes, especially for liquid calories.

Other alternatives to half and half when on a keto diet

While half-and-half is not strictly keto-friendly, there are plenty of alternatives that can be used in tea and coffee. Here are some suggestions:

Heavy Cream

Heavy cream is a popular choice for keto dieters as it has a high-fat content and low carbs. It can be used in tea and coffee, or whipped up as a frothy topping. However, it does contain some carbs, so it is important to be mindful of portion sizes.

Coconut Milk

Coconut milk is a good non-dairy option, with 0.5g of net carbs per serving and healthy fats. It will alter the flavour of your tea or coffee, so it may not be to everyone's taste.

Almond Milk

Almond milk is another plant-based milk that is suitable for keto, as long as it is unsweetened. It is low in calories and carbs, and contains healthy fats.

Bulletproof Coffee

This coffee is a blend of butter or ghee, and MCT oil. MCT oil is said to have many health benefits, including weight loss, lower cholesterol, and reduced blood sugar. Ghee is clarified butter with a higher fat concentration, and is also rich in omega 3 and omega 9.

Store-Bought Keto Creamers

There are also a number of store-bought keto-friendly creamers available, including:

• PICNIK Coffee Creamer
• Terrasoul Coconut Milk Powder
• Left Coast Performance Keto Coffee Creamer
• Califia Farms Coconut Cream & Almond Milk Creamer
• Garden of Life MCT Oil

Does half and half have carbohydrates?

Half and half is a combination of half milk and half cream. It is generally rich in calories and saturated fats and low in sugars and carbs.

One tablespoon of half and half contains 2g of fat (one of which is saturated) and 0.6g of carbs. A 30ml serving of half and half has one gram of total carbs and one gram of sugar. A 2-tablespoon serving contains 1.3g of total carbs and net carbs, 3.5g of fat, 0.9g of protein, and 40 calories.

While half and half is not strictly keto-friendly, it can be consumed in small amounts while on a ketogenic diet. One tablespoon of half and half contains 0.6 total grams of carbohydrates, which can be worked into a standard ketogenic diet of up to 50 grams of carbs per day. However, a cup of half and half contains 10.4 grams of total carbs and net carbs, which is a significant increase and may require adjustments to your keto meal plan for the day.

If you are looking for keto-friendly alternatives to half and half, you can try almond milk or coconut milk mixed with heavy cream, keto coffee creamer, or butter or ghee blended with MCT oil in bulletproof coffee.

Frequently asked questions