Dairy On Keto: What's The Verdict?

Dairy is a broad term for milk and milk products, such as cheese, butter, yoghurt, and cream. On the keto diet, not all dairy products are created equal. While some are keto-friendly, others are not. The key differentiator is the carbohydrate content of the dairy product.

The keto diet is a very low-carb, high-fat, and moderate-protein diet. Most people on keto restrict their carb intake to about 20-30 grams of net carbs per day. Net carbs refer to the total number of carbs minus the fibre content.

Therefore, for a dairy product to be keto-friendly, it needs to be low in net carbs. While some dairy products are not keto-friendly, several varieties are compatible with a keto diet.

Dairy is keto-approved, but in moderation

Dairy products are a great source of protein, fat, potassium, and calcium. They can help you feel full for longer and provide valuable nutrients like calcium, phosphorus, and vitamin D. However, not all dairy is created equal when it comes to the keto diet.

To stay in ketosis, it's important to choose dairy products that are low in carbohydrates and avoid those with added sugars. Milk, for example, is not considered keto-friendly because it contains lactose, a natural sugar. Other dairy products like butter, cheese, and cream have lower amounts of lactose and are generally approved on the keto diet.

When it comes to yogurt, plain Greek yogurt is a better option than flavoured yogurt as it has fewer carbs. It's important to read nutrition labels and be mindful of portion sizes to ensure you don't exceed your daily carb limit.

While dairy can be a part of a keto diet, some people may find that they need to limit or avoid it due to lactose intolerance or to break a weight-loss stall. Additionally, dairy may cause cravings, so it's important to be mindful of your consumption and choose organic, grass-fed options when possible.

In summary, dairy can be a part of a keto diet, but it should be consumed in moderation and with careful consideration of its carbohydrate content.

Milk is not keto-friendly

Firstly, milk contains high amounts of sugar in the form of lactose, a type of carbohydrate. For example, one cup of 2% milk contains 12 grams of net carbs, which could provide one-fourth of your daily carbohydrates on a keto diet. This is because the keto diet restricts carbohydrate intake to a maximum of 50 grams per day, so milk's high lactose content can quickly use up your daily allotment of carbs.

Secondly, milk is not an ideal food choice on a keto diet because it can be difficult to digest for some people. The lactose in milk can cause gastrointestinal side effects such as bloating, diarrhea, and lactose intolerance.

Thirdly, milk is a highly processed food that is easy to overconsume. This can lead to exceeding your calorie and macronutrient goals, which is counterproductive to a keto diet.

Finally, milk is not a good option on a keto diet because it is not a good source of fat. While keto allows for moderate protein intake, the focus is on fat, and milk is not a significant source of this.

In conclusion, while milk is not keto-friendly, there are several milk alternatives that are compatible with a keto diet. These include unsweetened, plant-based milk alternatives such as almond milk, coconut milk, macadamia nut milk, and flax milk.

High-fat dairy is better

Dairy products are allowed on the keto diet, but not all dairy is created equal. Some are loaded with carbs, while others are filled with the protein and fat combo you need to stay in ketosis.

Cultured dairy products such as yogurt are also keto-friendly because they are lower in carbs than milk. Probiotics, or good bacteria in yogurt, also aid in the digestion of lactose. Because of this, many people who have trouble digesting fresh milk can eat cheese and yogurt without discomfort.

Cheese is another keto-approved food. High-fat cheeses, which are what you'll be eating on a keto diet, have very little lactose. Rich in flavor, hard cheeses like cheddar, Swiss, and provolone contain very little lactose. They're extremely keto-friendly; most provide about 1 gram of carb per 100 grams, although some may contain up to 3 grams.

If you're a yogurt lover, plain Greek yogurt is by far your best choice for low-carb or keto eating. It has fewer carbs and is thicker than other yogurts because more of the liquid whey (which contains the milk sugar lactose) has been strained during processing. Although carb counts vary slightly among different brands, Greek yogurt has about 3 grams of carbs per 100 grams (a little less than 1/2 cup) and 5 grams per 170-gram (3/4 cup) container.

Heavy cream is made by skimming the fat off the top of milk. Although it is much lower in carbs than milk, it’s not a zero-carb food. Heavy cream contains about 3 grams of carbs per 100 grams (about 0.5 grams per tablespoon).

Butter and ghee are also great keto options. Butter is made from milk fat and contains only trace amounts of lactose (sugar) and whey (protein). Ghee, also known as clarified butter, has had all lactose and whey removed. Butter has only 0.1 gram of carb and 0.1 gram of protein per 100 grams. So, like ghee, it’s essentially carb-free.

In summary, high-fat dairy is better for those on the keto diet because it has less lactose and is easier to digest. It also provides important nutrients like protein, calcium, and vitamins A and K2. However, it's important to consume high-fat dairy in moderation as part of a balanced keto diet.

Lactose intolerance and keto

Dairy products are allowed on the keto diet, but there are some things to keep in mind if you're lactose intolerant. Lactose intolerance occurs when the body has difficulty digesting lactose, a sugar found in milk and other dairy products. This can lead to digestive issues such as gas, bloating, diarrhoea, and abdominal discomfort.

• Aged cheeses: Opt for cheeses like cheddar, Swiss, and Parmesan that have been aged for at least six months. The ageing process breaks down lactose, resulting in very little lactose remaining in these cheeses.
• Yogurt: Yogurt is more easily digested than other dairy products because the bacteria used in its production break down lactose. Look for yogurt with labels indicating probiotics or live-active cultures, as these bacteria are essential for breaking down lactose.
• Ghee or clarified butter: Ghee is almost lactose-free, making it a safer option than butter for those with lactose intolerance. It is also a versatile cooking oil with a high smoke point, making it suitable for high-temperature cooking.
• Buttermilk: Cultured buttermilk contains bacteria that aid in lactose breakdown. It is made from yogurt and water and can be used as a milk substitute in various recipes.
• Consider non-dairy alternatives: If lactose intolerance persists with the above options, you may want to consider non-dairy alternatives like coconut or nut-based milk, yogurt, and cheese. These alternatives are usually higher in carbs and lower in protein, but they can still be included in a keto diet.

Remember, when following a keto diet, it is important to monitor your carbohydrate intake and choose dairy products that fit within your macros. Additionally, always consult with a healthcare professional or registered dietitian to ensure that any dietary changes align with your specific needs and health status.

Best keto-friendly dairy options

Dairy products can be enjoyed as part of a ketogenic diet, but it's important to choose the right options and watch your carb counts. Here are some of the best keto-friendly dairy choices:

• Butter: Organic, grass-fed butter is delicious and packs 12 grams of fat for zero carbs in a single tablespoon serving. Ghee, or clarified butter, is another excellent choice, as it has slightly more fat and zero carbs.
• Cheese: Most cheeses are keto-friendly and have very few carbs. Aged cheeses like blue cheese, gouda, or parmesan, as well as semi-hard cheeses like Swiss, colby, and provolone, are great options. Soft cheeses like brie, mascarpone, and creme fraiche are also good, with less than a gram of carbs per ounce.
• Cream: Heavy whipping cream is perfect for coffee or recipes and has only 1 gram of net carb per ounce.
• Greek Yogurt: Unsweetened Greek yogurt is a good source of protein and has about 3 grams of carbs per 100 grams.
• Sour Cream: Full-fat sour cream has almost zero carbs and can be used in dips, sauces, or as a condiment.
• Cottage Cheese: Cottage cheese has a similar carb content to Greek yogurt, with about 11 grams of carbs per cup.

Remember, when choosing dairy products for a keto diet, always check the nutrition labels and opt for organic, grass-fed, and full-fat options whenever possible.

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