Half-And-Half On Keto: Friend Or Foe?

The keto diet is a popular, highly restrictive diet that aims to improve energy, decrease cravings, and help with weight loss or weight maintenance. It involves eating high-fat, low-carb foods. So, what about half-and-half?

Half-and-half is a dairy product made from equal parts cream and whole milk. It is often used in coffee to reduce bitterness and add sweetness. While it does contain carbohydrates in the form of lactose, it only has 0.6 grams of carbs per tablespoon, which can be worked into a standard ketogenic diet. However, it is important to be mindful of portion sizes, as a cup of half-and-half contains over 10 grams of carbohydrates.

There are also several keto-friendly alternatives to half-and-half, such as full-fat cream, almond milk, coconut milk, butter, and ghee.

Is half and half keto-friendly?

The keto diet is a high-fat, low-carb diet that limits your daily carbohydrate intake to 20-50 grams. It is designed to alter your metabolism by reducing the number of carbohydrates entering your system, forcing your body to find an alternative energy source in the form of compounds known as ketones.

Half and half is a milk product made from equal parts cream and whole milk. It is often used to add to coffee to reduce its bitterness, or in recipes where a thinner consistency than cream is required.

Half and half does contain carbohydrates in the form of lactose, the natural sugar found in milk. However, the amount of carbs is relatively low, with one tablespoon containing 0.5-0.6 grams of carbs.

Therefore, it is generally considered that half and half can be consumed in small amounts on a ketogenic diet without exceeding the carb limit. However, it is important to carefully measure portions, as one cup of half and half contains over 10 grams of carbohydrates, which could require adjustments to the rest of your keto meal plan for the day.

If you are close to your carb limit for the day, there are keto-friendly alternatives to half and half that you can use in your coffee or recipes. These include:

• Heavy cream, which has a higher fat percentage and lower carb count than whole milk.
• Plant-based milk such as almond milk or coconut milk, which are low in calories and carbs.
• Butter, which contains no carbs but is high in calories, so should be consumed in moderation.
• Ghee, which is clarified butter and almost 100% fat.
• Keto coffee creamer, which can be made at home with a sugar-free flavour option.

In conclusion, half and half can be considered keto-friendly when consumed in small amounts, such as one or two tablespoons at a time. However, for larger quantities, it is recommended to opt for low-carb substitutes.

What is the nutritional value of half and half?

Half and half is a mix of equal parts whole milk and cream. It is commonly used in coffee, but also in baking, to thicken sauces, or as an ingredient in ice cream.

Half and half contains a number of nutrients and is high in calories and saturated fat. One cup contains 28 grams of fat, 17 grams of which are saturated. It also provides 10 grams of carbohydrates and 7 grams of protein. A cup of half and half will also provide 25% of the recommended dietary allowance (RDA) for calcium, 17% of the RDA for vitamin A, 4% for vitamin C, and 1% for iron, based on a 2,000-calorie diet.

Other nutrients in half and half include vitamins B12, B6, and E, as well as riboflavin, thiamin, and magnesium. A single cup contains 89.5 mg of cholesterol.

One tablespoon of half and half, the typical amount added to a cup of coffee, provides 2 grams of fat, 1 gram of which is saturated. It contains 1 gram of carbohydrates and no protein.

Some manufacturers make a fat-free version of half and half, which includes nonfat milk, corn syrup, and carrageenan (a thickener), as well as a small amount of heavy cream. This version has fewer calories, with approximately 136 per cup, or 9 per tablespoon.

What are the best keto-friendly alternatives?

While plain half-and-half without additives is keto-friendly, there are several alternatives with lower carb counts. Here are some of the best keto-friendly alternatives to half-and-half:

Heavy Cream

Heavy cream has a much higher fat percentage than whole milk and minimal room for carbs. It is a good alternative for those who prefer sweetened coffee. However, heavy cream has a slightly different flavour and is higher in calories.

Almond Milk

Almond milk is a great plant-based milk alternative. It offers healthy fats and is low in calories and carbs, but only if you get the unsweetened kind. Buying almond milk that has been flavoured will not work with keto.

Coconut Milk

Coconut milk is another popular plant-based milk that is often used by those trying to keep their carb count low. It has a low carb count of 0.5 grams of net carbs per serving and is a good source of healthy fats. However, it will significantly change the flavour of your coffee.

Butter

Butter is a popular addition to coffee among keto dieters as it does not contain carbs. It is approximately 80% fat, so it is high in calories (around 100 calories per tablespoon). It also has several health benefits, including being a source of beta-carotene and vitamin A.

Ghee

Ghee is clarified butter and is almost 100% fat. It is easily converted into energy by the body and can help you reach ketosis faster. It also has several health benefits, including heart-healthy fats and vitamins A, D, E, and K. You can also make your own ghee at home.

Bulletproof Coffee

Bulletproof coffee is a combination of coffee, butter (or ghee), and MCT oil. It is a popular choice among keto dieters and can be made at home or bought as a mix.

How does half and half compare to milk?

Half-and-half is a mixture of equal parts whole milk and cream. It is used when a recipe calls for something richer than milk but not as thick as cream. It is a popular addition to coffee, providing a balance between too creamy and too thin.

Butterfat Content

Milk and cream products are packaged and sold according to their butterfat content. Whole milk has 3.5% butterfat, heavy cream has 38%, light cream has 20%, and half-and-half contains 12%.

Fat Content

Half-and-half is fattier than any type of milk, with a fat content ranging between 10.5% and 18%. The exact percentage depends on whether the cream used is heavy or light. Whole milk, by comparison, has a butterfat content of 3.5% and a fat content of 3.3 grams per 100 grams of milk.

Carbohydrate Content

The carbohydrate content in standard half-and-half is similar to most types of milk. In 100 grams of milk, there are between 4.8 and 5 grams of carbohydrates. In 100 grams of standard half-and-half, there are 4.7 grams of carbohydrates.

Vitamins and Minerals

Half-and-half is a good source of vitamin A, vitamin B2, vitamin B5, vitamin B12, selenium, phosphorus, and calcium. Whole milk has a similar nutritional profile, providing between 5% and 9% of the daily value of these vitamins and minerals per 100 grams.

Calories

Half-and-half has about 20 calories per tablespoon, which is less than heavy cream (51 calories) but more than whole milk (9 calories).

Can half and half break a fast?

Half-and-half is a dairy product made from equal parts whole milk and cream. It is often used to enhance the flavour of coffee, but can also be used in recipes and meals.

So, can half-and-half break a fast? Well, it depends on the type of fast. If you are following a water or dry fast, then any food or drink besides water will break your fast. However, if you are following intermittent fasting, a small amount of half-and-half in your coffee will likely not break your fast.

The main goal of intermittent fasting is to reduce the insulin response in order to burn fat. Protein and carbohydrates are the food sources that spike insulin the most. One tablespoon of half-and-half contains just over 1 gram of combined protein and carbs (0.5 grams of protein and 0.6 grams of carbs, for a total of 1.1 grams). Therefore, less than one tablespoon of half-and-half in your coffee likely won't spike insulin and break your fast.

However, if you exceed one tablespoon, you will exceed the 1-gram limit of net carbohydrates and protein, which may cause the half-and-half to break your fast. Additionally, if you are having multiple cups of coffee with half-and-half, the result could be different.

It is also important to note that half-and-half contains calories, and any consumption of calories during a fast will technically break it. However, since coffee itself contains a small number of calories (2-12 calories per cup), most people allow it during a fast.

In conclusion, a small amount of half-and-half (less than one tablespoon) in your coffee is unlikely to break a fast, but it is important to be mindful of your total consumption if you are having multiple cups.

Frequently asked questions