Clotted Cream Keto: Friend Or Foe?

Clotted cream is a delicious treat, but is it keto-friendly? The keto diet is a low-carb, high-fat, moderate-protein diet that can be tricky to navigate, especially when it comes to dairy. Clotted cream, a staple of afternoon tea, is a thick, creamy treat often served with scones. While dairy is allowed on keto, it's important to be mindful of the sugar and carbohydrate content to stay in ketosis. So, can you enjoy clotted cream on a keto diet?

Clotted cream is keto-friendly

The keto diet is based on minimising carbohydrate intake and increasing fat consumption, which forces the body to use fat as its primary energy source, potentially leading to weight loss. Dairy products can be consumed on a keto diet, but they must be low in carbohydrates and free from added sugars.

Clotted cream fits the bill, and some people on a keto diet have expressed their delight at discovering this indulgent treat is permitted. Clotted cream can be made at home by heating cream in the oven or tending to it in the fridge, which causes the liquid to separate, leaving a thick, creamy substance.

However, it is important to remember that while clotted cream is keto-friendly, it should be consumed in moderation. As with all dairy products, clotted cream contains lactose, a form of sugar that can cause gastrointestinal issues for some people. Additionally, clotted cream is high in calories and saturated fat, so it should be enjoyed in small amounts as part of a balanced keto diet.

How to make keto-friendly clotted cream

Clotted cream is a keto-friendly treat, but it's important to remember that it's also calorie-dense, so portion control is key. The good news is that making your own keto-friendly clotted cream is simple and only requires a few basic ingredients and kitchen tools. Here's a step-by-step guide on how to make keto-friendly clotted cream:

Ingredients and Tools:

• 2 cups of pasteurized cream (ultra-pasteurized cream will also work, but avoid using ultra-pasteurized heavy cream as it won't give the desired results)
• Coffee filter basket
• Filter
• Strainer
• Bowl
• Heavy casserole dish

Step 1: Preparing the Cream:

Place the coffee filter basket, lined with a filter, in the strainer over a bowl. Pour the cream almost to the top of the filter. This process aims to separate the liquid from the cream, which is the key to making keto-friendly clotted cream.

Step 2: Refrigeration or Oven Method:

There are two methods you can choose from at this stage. The first method involves placing the prepared cream in the refrigerator for 2 hours. The whey will sink to the bottom, passing through the filter and leaving a ring of clotted cream. Repeat this process every couple of hours until the cream reaches the consistency of soft cream cheese.

The second method involves using your oven. Preheat your oven to 180°F. Pour the cream into the heavy casserole dish, ensuring it comes up about 1-1.5 inches on the side. Place the dish in the oven and leave it undisturbed for 12 hours. You can do this step overnight for convenience.

Step 3: Cooling and Refrigeration:

After the cream has been in the oven for 12 hours, remove the dish and let it cool down. Then, cover and refrigerate it. The next morning, you'll find that the cream has thickened. Scoop the thickened cream into a jar or jars, cover, and place it back in the refrigerator for the rest of the day.

Your keto-friendly clotted cream is now ready to be enjoyed! You can use it as a delicious addition to your keto-friendly scones, muffins, or even as a coffee creamer. Remember to practice portion control and enjoy this indulgent treat in moderation.

The best keto-friendly dairy products

When it comes to dairy, not all products are created equal, especially when following a keto diet. The key factor in determining whether a dairy product is keto-friendly is its carbohydrate content, specifically the amount of lactose and added sugar. To be considered keto-friendly, a dairy product must be low in carbs.

Butter

Butter is an excellent source of fat on the keto diet. It has zero carbs and about 11 grams of fat per tablespoon. Grass-fed butter is recommended as it is higher in omega-3 fatty acids, a healthy fat.

Hard and Soft Cheeses

Cheese is generally keto-friendly, but harder cheeses like Parmesan, Swiss, and cheddar tend to have fewer carbs than soft cheeses. For example, Parmesan has less than a gram of carb per tablespoon, while Brie has less than a gram of carb per ounce. Semi-hard cheeses like Swiss and Monterey Jack are also good options, with less than 2 grams of carbs per serving.

Cream

Cream, including heavy cream and whipping cream, is keto-friendly, but it should be consumed in moderation due to its high-calorie content. It has about 3 grams of carbs per 100 grams, which is about 0.5 grams per tablespoon.

Greek Yogurt

Unsweetened Greek yogurt is a good keto option as it is lower in carbs than regular yogurt. It typically has around 3 grams of carbs per 100 grams (a little less than half a cup).

Cottage Cheese, Sour Cream, and Cream Cheese

These dairy products have similar carb content, with about 4-6 grams of carbs per cup. They can be included in a keto diet in moderation, ensuring that the carb content is considered.

It is important to note that while these dairy products are keto-friendly, individual responses to dairy can vary. Some people may be lactose intolerant or have dairy allergies, so it is important to consider your own tolerance when incorporating these foods into your diet. Additionally, overconsuming dairy can lead to weight loss stalls, so moderation is key.

The benefits of dairy on keto

Dairy products can be a great addition to a keto diet, offering a range of health benefits.

Firstly, dairy is a good source of protein, which can help increase feelings of fullness and reduce hunger. This can make it easier to stick to a calorie deficit and promote weight loss. Dairy protein has also been linked to muscle gain and fat loss.

Dairy also provides essential vitamins and minerals, including vitamin A, vitamin K2, vitamins B6 and B12, calcium, and zinc. These nutrients are important for maintaining healthy bones and reducing the risk of fractures.

Some studies suggest that consuming dairy may have beneficial effects on heart health and inflammation, especially in people with metabolic diseases such as diabetes or obesity.

In addition, dairy products like cheese and butter can enhance the taste and satisfaction of meals, making it easier to stick to a keto diet.

However, it is important to choose the right types of dairy on a keto diet. Dairy products with added sugars, such as sweetened yogurts and flavored milk, are high in carbs and should be avoided. Instead, opt for full-fat, low-lactose dairy products like cheese, butter, and heavy cream, which have lower carb counts and are better suited for a keto diet.

The drawbacks of dairy on keto

Dairy products can be a great source of protein, fat, potassium, and calcium, and can be a good fit for a keto diet. However, there are some drawbacks to consuming dairy on keto.

Firstly, dairy products contain sugar in the form of lactose, which can break down into glucose and push you out of ketosis. Therefore, it is important to monitor your intake and choose dairy products with minimal carbohydrates and no added sugars.

Secondly, some individuals may have difficulty tolerating lactose due to lactose intolerance or sensitivity, which can lead to gastrointestinal issues such as bloating or diarrhea.

Thirdly, dairy products can be high in calories and fat, making it easy to overconsume and potentially leading to weight gain or a stall in weight loss. It is important to practice moderation and be mindful of portion sizes when including dairy in a keto diet.

Additionally, dairy may cause cravings and trigger a desire to continue eating, making it challenging to stick to a calorie deficit.

Lastly, dairy has been linked to acne and other skin issues in some individuals. If you notice an increase in acne after starting keto, then dairy might be the culprit.

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