Milly Gaines
The ketogenic diet is a low-carb, high-fat diet that has gained popularity for its potential benefits for weight loss, blood sugar management, and the prevention of cancers and neurodegenerative conditions. Dairy products, which are typically high in fat and protein, can be included in the ketogenic diet, but not all dairy products are keto-approved. Some keto-friendly dairy options include cheese, butter, ghee, and cream. However, it is important to choose full-fat dairy options and avoid flavoured dairy products with added sugar. Additionally, those with autoimmune disorders or lactose intolerance may benefit from a dairy-free keto diet.
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What You'll Learn
Dairy can be a good source of fat on a keto diet
Dairy products can be a great source of fat on a keto diet, but it is important to choose the right ones. The keto diet is a high-fat, low-carb diet that aims to shift the body's metabolism from burning carbohydrates to burning fat for fuel. This can lead to weight loss and improved metabolic efficiency. While the keto diet restricts high-carb foods like grains, sugars, fruits, and starchy vegetables, it encourages the consumption of foods rich in fats, such as meats, fatty fish, nuts, and high-fat dairy products.
Some great keto-friendly dairy options include cheese, cream, butter, and full-fat yoghurt. These dairy products are high in fat and low in carbs, making them ideal for the keto diet. For example, butter contains about 11 grams of fat per tablespoon and zero carbs, while plain Greek yoghurt is lower in carbs compared to other yoghurts due to the straining of liquid whey, which contains lactose. Heavy cream or heavy whipping cream, made from pure milk fat, is also a great option for those with a sweet tooth as it is high in fat and low in carbs.
In addition to being a good source of fat, dairy also provides other important nutrients such as calcium, phosphorus, vitamin D, and protein. A 12-week study found that adults over 60 who consumed 7 ounces of ricotta cheese per day experienced less loss of muscle mass and strength compared to those who didn't. Butter is also a rich source of fat-soluble vitamins, especially vitamin A.
However, not all dairy products are created equal when it comes to the keto diet. Higher-carb dairy products like ice cream, flavoured milk, and sweetened yoghurt can have a significant amount of sugar and carbs, so they should be enjoyed in moderation or swapped for lower-carb alternatives. Milk, in general, is not recommended on the keto diet as even whole milk contains 12 grams of carbs per cup, while low-fat and skim milk have even more.
It is also important to note that responses to dairy can vary from person to person, and some individuals may be better off consuming little to no dairy, especially those with inflammation issues or autoimmune diseases. While dairy can be a good source of fat for those without these issues, it may be beneficial to try a dairy-free keto diet if you are looking to improve inflammation or manage an autoimmune disease.
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Dairy intolerance and keto
Dairy intolerance can refer to lactose intolerance, a milk allergy, or an allergy to A1 beta casein, a protein found in cows' milk. Symptoms of lactose intolerance include digestive issues, acne, and joint pain. Milk allergies are rare in adults, but can cause hives, itching, wheezing, anaphylaxis, and facial flushing.
Some people on a ketogenic diet choose to cut out dairy, as it can be high in calories and carbs, and may cause acne and digestive issues. However, dairy is a good source of calcium and vitamin D, and can help people feel full. It is also a good source of fat, which is important on a keto diet.
If you are lactose intolerant, you may be able to tolerate small amounts of cheese, butter, and other low-lactose dairy products. Ghee is also an option, as the milk solids have been removed. If you suspect a casein allergy or intolerance, it is best to get this checked out before consuming any dairy products.
If you are unsure about how dairy affects you, you can try checking your blood glucose and ketone levels in response to dairy foods, or keep a food journal to track how you feel after eating dairy. You can also try a dairy-free trial for three to four weeks to see if your symptoms improve.
Some people may find that a ketogenic diet helps to reduce the side effects of lactose intolerance. This is because the issue is often with the carbs in dairy, not the lactose. So, when following a keto diet, which is low in carbs, you may not experience the same side effects from consuming small amounts of lactose.
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Dairy and insulin levels
Dairy products are a repository of carbohydrates, fats, protein, and naturally occurring sugar in the form of lactose. Since lactose breaks down into glucose during digestion, consuming high-lactose dairy products can raise both blood sugar and insulin levels.
Some studies have found that dairy consumption may cause insulin spikes, which can, in turn, indirectly affect blood sugar levels by increasing the glucose count in our bodies. However, the scientific findings are uncertain and vary based on individual factors such as weight, fat and protein composition, and overall health. For instance, for people in a healthy weight range, increased dairy consumption does not affect glucose metabolism.
Dairy products with high-fat and protein content, such as cheese, cream, and full-fat yoghurt, can be a good option for those on a ketogenic diet as they help meet fat requirements. Fermented dairy products like kefir and yoghurt are also well-tolerated and work perfectly on a keto diet. However, those with autoimmune disorders or inflammation issues may benefit from a dairy-free keto diet as dairy can worsen symptoms.
There is also some debate about whether dairy has addiction tendencies, with some clinical evidence showing that it may trigger a desire to keep eating and effectively bypass hunger cues. This could potentially lead to overconsumption and weight-loss stalls, especially with tasty dairy products like cheese, cream, and whole-milk yoghurt.
Some studies have found a link between dairy consumption and insulin resistance. A study on 272 middle-aged, non-diabetic women found that those with the highest dairy consumption had significantly greater insulin resistance than those with moderate or low dairy intake. However, it is important to note that the relationship between dairy and insulin resistance may be influenced by various factors such as body weight, physical activity levels, and dietary intake.
Additionally, dairy products contain calcium and vitamin D, which have been associated with insulin resistance and sensitivity. While the consumption of low-fat dairy foods has been linked to a decreased risk of type 2 diabetes, studies have yet to establish a clear correlation.
In summary, while dairy products can be a good source of fat for those on a ketogenic diet, they may also raise insulin levels and cause insulin spikes. The impact of dairy on insulin levels varies depending on individual factors, and other health considerations may make a dairy-free keto diet more suitable for some individuals.
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Dairy and weight loss
Dairy products are often included in keto diets, as they are a good source of fat. However, not all dairy products are suitable for a keto diet, and some people may need to limit or avoid dairy for health reasons.
Dairy products such as cheese, cream, and full-fat yoghurt are commonly included in keto diets. These foods are tasty, filling, and can help to make other foods more palatable. For example, broccoli or spinach with butter and salt. However, it is easy to overconsume these foods, which may cause a weight-loss stall due to excess calories or carbohydrates. Some clinicians advise consuming these foods in moderation.
Dairy products are a source of calcium, which is associated with weight loss. Calcium suppresses the production of a hormone that breaks down fat cells, leading to a leaner body composition. Dairy products also contain bioactive compounds that may positively affect energy balance. Studies have shown that obese men who consumed two cups of low-fat yoghurt per day without making other dietary changes lost an average of 11 pounds over a year.
However, the effect of dairy on weight loss is inconclusive. Some studies suggest that dairy may facilitate weight loss in short-term or energy-restricted trials, but not in long-term trials without energy restriction. Other studies suggest that increasing dairy consumption does not affect weight loss without a calorie-restricted diet. Furthermore, consuming high-lactose dairy products can raise blood sugar and insulin levels, which may be undesirable for some people.
For individuals with autoimmune disorders, limiting or avoiding dairy may be beneficial. This is because dairy is one of the best sources of calcium and vitamin D, which are important for bone health. Organic and grass-fed dairy products are recommended to avoid the consumption of hormones and other toxic substances.
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Dairy alternatives for keto
Dairy products are among the many high-fat, low-carb staples on the ketogenic diet. However, not all dairy products are equal in terms of their keto-friendliness, and responses to dairy can vary from person to person. Some people can eat large amounts, while others may be better off consuming little to no dairy.
If you are on a keto diet to improve inflammation or fight the symptoms of an autoimmune disease, you may want to try a dairy-free keto diet. This is because all autoimmune disorders have the same root cause: inflammation. Dairy is also one of the best sources of calcium and vitamin D.
If you are looking for dairy alternatives, there are several options to choose from:
- Oat milk: Oat milk is made from oats that are soaked in water, blended, and strained to remove any pulp, leaving a milk-like beverage. It is creamier than other types of milk and has a similar taste to cow's milk with a hint of oats. Oat milk is high in carbs, so it should be consumed in moderation or alongside low-carb foods.
- Nut milk: Nut milk, such as almond milk or cashew milk, can be a good alternative to dairy milk. It can add a nutty flavor to keto treats and shakes. However, the type of nut milk may depend on your preference, as some people may prefer the flavor of one type of nut milk over another.
- Coconut milk: Coconut milk is keto-friendly and provides several micronutrients, including calcium, potassium, vitamin B12, vitamin D, and vitamin A. It has a lower carb content than oat milk, with about 7 grams of carbs per cup.
- Pea milk: Pea milk is another option for keto dieters, providing about 2 grams of carbs per cup of unsweetened milk.
- Soy milk: Soy milk is easily accessible, but it is high in net carbs and may come with potential health risks due to its genetically modified nature and plant-based hormones.
- Lactose-free milk: If you don't want to go completely dairy-free, lactose-free milk can be a good alternative. However, be sure to check the nutrition labels, as different brands may vary in taste and composition.
It is important to note that while dairy products like cheese, cream, full-fat yoghurt, and kefir can be good options on a keto diet, they may be easy to overconsume, potentially leading to weight loss stalls. Therefore, some clinicians advise consuming these foods in moderation. Additionally, if you are trying to reduce insulin levels, it is best to limit high-lactose dairy products, as they can raise both blood sugar and insulin levels.
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Frequently asked questions
Yes, dairy is allowed on a ketogenic diet. However, not all dairy products are equal, and some are better suited for a keto diet than others.
Dairy products that are high in fat and low in carbohydrates are best for a ketogenic diet. Examples include butter, ghee, cheese, heavy cream, and full-fat yoghurt.
Dairy products that are high in carbohydrates, such as milk and ice cream, should be limited or avoided on a ketogenic diet. Sweetened dairy products, such as milk and yoghurt, should also be avoided, as they contain too much sugar to be considered keto-friendly.
Dairy is a good source of protein, fat, potassium, calcium, phosphorus, and vitamin D. It can help increase feelings of fullness and reduce hunger, which may aid in weight loss. Dairy can also add flavour to other foods, making them more palatable.
Dairy can be difficult for some people to digest and may cause unwanted side effects such as stomach upset, bloating, acne, and joint pain. Additionally, consuming high-lactose dairy products can raise blood sugar and insulin levels, which may be a concern for those managing blood sugar or insulin levels.
