Dairy-Filled Keto: A Skin Disaster?

Dairy products are made from raw whole milk, which is a mixture of roughly 50% fat, 20% protein, and 30-35% net carbs, mostly from lactose. This means that a glass of milk is not keto-friendly, but other dairy products can be, depending on how they are made. During the production of cheese and butter, for example, most of the milk sugar is filtered out, making them low-carb keto staples.

However, dairy products can be problematic for skin health, and some people find that cutting back on dairy improves their complexion. Dairy has been shown to raise levels of insulin-like growth factor 1 (IGF-1), a hormone that increases sebum production and has been linked to acne. Observational studies suggest that all types of dairy may be problematic for acne-prone skin.

That said, the impact of dairy on the skin is not yet scientifically proven by a solid number of studies. While some people find that giving up dairy improves their skin, others do not. Individual responses to dairy vary, and it is important to note that other factors, such as stress, underlying health conditions, and sugar intake, can also affect the skin.

Dairy may worsen skin issues like acne

Dairy products are made from raw whole milk, which is roughly 50% fat, 20% protein, and 30-35% net carbs (mostly from lactose). While this doesn't rule out all dairy products from a low-carb lifestyle, it does mean that a glass of milk is not suitable for keto. However, many popular keto ingredients are made from milk with one crucial difference: most of the milk sugar is filtered out during production, and no other sugars are added.

Dairy products that are high in lactose can cause a spike in insulin levels, which can, in turn, increase sebum production in the skin and lead to acne. Additionally, some people are sensitive to dairy and may experience digestive issues, fatigue, inflammation, or other symptoms that can indirectly affect skin health.

That being said, not all dairy products are created equal when it comes to their impact on the skin. A 2019 study found that there was a link between overall milk consumption and acne, particularly for those consuming large amounts. Interestingly, skimmed milk had the most negative impact on the skin, while fermented dairy products like yoghurt and cheese did not increase the risk of acne. In fact, fermented dairy has been linked to better heart and bone health, improved digestion, and weight management.

Therefore, while some dairy products may worsen skin issues like acne, others may not have any impact or may even provide benefits for skin health. It's important to note that individual responses to dairy can vary, and the impact of dairy on the skin is not yet fully understood.

Dairy can cause digestive issues like bloating and diarrhoea

Dairy products can cause digestive issues like bloating and diarrhoea. This is due to lactose, a sugar found in milk and other dairy products. When people with lactose intolerance consume dairy, they experience symptoms like bloating, diarrhoea, gas, and nausea. This is because their small intestine doesn't produce enough of the enzyme lactase, which is needed to digest lactose. While lactose intolerance is a common cause of digestive issues, it's not the only one. Dairy products are high in fat, and consuming too much fat, especially too quickly, can lead to vomiting as the body struggles to process it.

Lactose intolerance is very common, with up to two-thirds of people worldwide believed to be affected. However, the severity of symptoms can vary, and some people may only experience mild discomfort after consuming dairy. The amount of lactose in different dairy products also varies, with milk and flavoured yogurt being high-lactose foods, while hard cheeses and yogurt tend to have lower lactose content.

For those with lactose intolerance, managing symptoms often involves reducing or eliminating dairy from their diet. However, some people may be able to tolerate small amounts of dairy or choose lactose-free alternatives. It's worth noting that lactose intolerance is different from a milk allergy, which is rare in adults but can cause more severe symptoms such as hives, digestive issues, and even anaphylaxis.

In summary, dairy products can cause digestive issues like bloating and diarrhoea, particularly in individuals with lactose intolerance or those who consume excessive amounts of dairy. Managing these issues often involves reducing dairy intake or choosing lower-lactose alternatives, but it's important to note that individual tolerance to dairy can vary.

Dairy may trigger cravings and overeating

Dairy products are a great source of protein, fat, potassium, and calcium, and can be a good fit for keto. However, some people find that eating dairy triggers cravings for more. While this doesn't happen to everyone, there is some debate about whether dairy has addiction tendencies.

Some people find it hard to stop eating cheese, for example, and may seem almost impossible to stop. This may be because dairy is often considered filling, but it can also cause cravings for more. While there isn't much high-quality research on the topic, some clinical experience shows that for some, dairy may trigger a desire to keep eating and effectively bypass hunger cues.

If you find that dairy triggers cravings, a dairy-free trial may be a good idea. This may help break the cycle of cravings and help you make better food choices.

Dairy can cause weight gain if overconsumed

Dairy products are a good source of protein, fat, and carbohydrates. They contain casein and whey, the two main proteins in milk, with casein making up about 80% of milk protein. Dairy fats are mostly saturated, with smaller amounts of monounsaturated, polyunsaturated, and naturally occurring trans fats. Lactose, or milk sugar, is the type of carbohydrate found in milk, and it raises blood sugar levels when broken down during digestion.

While dairy products can be a part of a healthy diet, overconsumption can lead to weight gain. This is because dairy products contain calories, and when consumed in excess, can lead to an excess of energy in the body. For example, children who drank more than 3 servings of milk per day gained more weight than those who drank smaller amounts. Similarly, in adults, an increase in energy intake from dairy products predicted weight gain.

In addition to weight gain, overconsumption of dairy products can also lead to digestive issues and other health problems. Lactose intolerance, which affects up to two-thirds of people worldwide, can cause abdominal pain, bloating, gas, nausea, and loose stools. Additionally, dairy products can be high in fat and calories, which can contribute to weight gain and increase the risk of heart disease.

Therefore, while dairy products can be a nutritious and tasty part of a balanced diet, it is important to consume them in moderation to avoid potential negative health consequences, including weight gain.

Dairy allergies and intolerances are common

Dairy allergies, on the other hand, affect the immune system. The body identifies the proteins in milk as dangerous invaders and releases substances that cause allergy symptoms. This can range from mild rashes to severe anaphylaxis. Dairy allergy is one of the most common allergies, especially in children, with 2 in every 100 children under 4 years old being allergic to milk.

The symptoms of lactose intolerance and dairy allergy may overlap, with both conditions causing nausea and vomiting. However, a dairy allergy can also cause a reaction in other parts of the body, such as the skin and lungs. Swelling, often in the lips and face, is a common symptom of a dairy allergy.

It is important to note that a true milk allergy is different from milk protein intolerance or lactose intolerance. While a milk allergy involves the immune system, intolerances do not. Therefore, they require different treatments.

If you suspect you have a dairy allergy or intolerance, it is recommended to consult a doctor or allergist to confirm the diagnosis and determine the appropriate course of action.

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