Dairy And Keto: A Match Made In Heaven?

Dairy products are allowed on the keto diet, but only if they are low in carbohydrates. This is because the keto diet is based on swapping the body's main energy source from carbohydrates to fat. As a result, the diet restricts carbohydrates to a maximum of 50 grams per day and encourages the consumption of high-fat foods. Since dairy products can contain carbohydrates in the form of lactose, it is important to choose dairy products that are low in lactose and added sugars. Examples of keto-friendly dairy products include butter, ghee, heavy cream, Greek yogurt, and certain types of cheese.

Dairy is keto-friendly if it's low in carbs

Dairy products can be included in a keto diet, but only if they are low in carbohydrates. The keto diet is a low-carb, high-fat, and moderate-protein diet that aims to put the body into a state of ketosis, where it burns fat for energy instead of carbohydrates. This means that carbohydrates must be restricted to less than 30 grams per day to maintain ketosis.

Dairy products that are high in carbohydrates, such as milk, yogurt, and cottage cheese, can contain up to 24 grams of carbohydrates per serving and can quickly use up the limited carbohydrate allowance for the day. Therefore, these dairy products are not considered keto-friendly.

However, there are several dairy options that are low in carbohydrates and can be included in a keto diet. These include:

• Butter: Organic, grass-fed butter is a good source of fat, with zero carbs and about 12 grams of fat per tablespoon.
• Ghee: Clarified butter that has a higher content of short-chain and medium-chain triglycerides, which are easily digestible and can help the body enter ketosis faster.
• Heavy Whipping Cream: Can be used in coffee or recipes as a replacement for milk or half-and-half, which are higher in carbs.
• Fermented Yogurts, Greek Yogurt, and Kefir: These can be keto-friendly if they are unflavored and full-fat, as sugar is often added to flavored varieties.
• Sour Cream: Full-fat sour cream has almost zero carbs and can be used as a dip or condiment.
• Cheese: Most hard and semi-hard cheeses, such as Swiss, Colby, provolone, Parmesan, blue cheese, and Gouda, are low in carbs and suitable for keto. Some soft cheeses, like Brie, cream cheese, and mascarpone, are also keto-friendly.

It is important to note that while these dairy products are low in carbs, they can be high in calories and should still be consumed in moderation on a keto diet. Additionally, some people may have a dairy intolerance or allergy, in which case they should avoid dairy altogether.

Dairy is high in fat and protein

Dairy products are a great source of protein and fat, which is why they work for keto. However, not all dairy products are created equal. Some are loaded with carbs, while others are filled with the protein and fat combo you need to stay in ketosis.

Dairy products that are high in fat and protein include butter, ghee, heavy whipping cream, Greek yoghurt, sour cream, and cheese. Butter and ghee are pure butterfat and ideal for keto. A single tablespoon of butter has 12g of fat and zero carbs. Ghee has 2g more total fat than butter and an extra 25 calories, but still no carbs. Heavy whipping cream can be used in coffee or in recipes to add an extra layer of creaminess. Greek yoghurt can have as little as 5g of carbohydrates in a 7-ounce serving. Sour cream has almost zero carbs in its full-fat form. Most cheeses have very few carbs, especially aged options like blue cheese, gouda, or parmesan.

However, it's important to remember that dairy products can also be high in calories. A single serving of cheese can average around 100 calories. Additionally, dairy products can be difficult for some people to digest, causing unwanted side effects such as stomach upsets, bloating, sinus issues, acne, and joint pain.

Dairy can be hard to digest

Lactose, a sugar found in milk, is one of the main causes of digestive issues related to dairy consumption. Lactose intolerance occurs when the body cannot properly digest lactose due to a deficiency of the enzyme lactase, which breaks down lactose into simpler forms that can be absorbed by the body. This condition can cause symptoms such as gas, bloating, cramping, diarrhea, and nausea.

To manage lactose intolerance, individuals can opt for hard and long-aged dairy products, such as hard cheeses, as they tend to have lower lactose content and are easier on the digestive tract. Additionally, ghee, which is clarified butter with the milk solids removed, can be a suitable alternative for those with dairy sensitivities.

Another potential cause of dairy intolerance is a casein sensitivity. Casein is a protein found in milk, and an intolerance to it can result in similar gastrointestinal symptoms as lactose intolerance, as well as allergic reactions such as hives, itching, wheezing, anaphylaxis, and facial flushing.

It is important to note that dairy intolerance is different from a dairy allergy, which can be life-threatening. A dairy allergy involves an immune response to certain milk proteins, typically casein, alpha-lactalbumin, and beta-lactoglobulin. Even trace amounts of milk can trigger a severe allergic reaction in individuals with a dairy allergy.

For those who struggle with digesting dairy, a dairy-free keto diet is a viable option. There are alternative sources of fat and protein, such as meat, fish, olive oil, coconut oil, avocados, nuts, seeds, and eggs. Calcium, an important nutrient found in dairy, can be obtained from sardines, spinach, and turnip greens.

Organic, grass-fed dairy is best

Dairy is allowed on the keto diet, but it's important to choose the right types. The keto diet is based on swapping your body's main energy source from carbohydrates to fat. This means that a keto diet should be very low in carbs, high in fat, and moderate in protein.

Some dairy products are great sources of fat and protein, but the diet is more restrictive when it comes to other dairy foods due to their sugar content.

Higher Omega-3 Content

Grass-fed milk has been found to have more omega-3 fatty acids than regular milk. A Newcastle University study showed that organic milk and meat contain about 50% more beneficial omega-3 fatty acids than conventionally produced products. Omega-3 fatty acids have anti-inflammatory effects and support brain and heart health. They have also been linked to a reduced risk of metabolic syndrome, which includes risk factors for heart disease, diabetes, and stroke.

No Added Hormones, Antibiotics, or Pesticides

Organic dairy products do not contain added hormones, antibiotics, or harsh pesticides. Conventional dairy products often contain these additives, which can be harmful to your health.

Improved Animal Welfare and Environmental Impact

Grass-fed cows generally have better living conditions and follow a more natural diet. They have access to pasture and can forage freely, as opposed to being restricted to limited space. However, it's important to note that grass-fed dairy may require more grassland, which can contribute to deforestation and biodiversity loss.

Better Flavor and Texture

Grass-fed milk and cheese have been found to have a better flavor and creamier texture than grain-fed cows. This is due to the diverse blend of grasses, forbs, herbs, and broad-leaf pasture plants in their diet.

Higher Conjugated Linoleic Acid (CLA) Content

A 2013 peer-reviewed study published in PLOS One found that pasture-raised milk had 18% higher conjugated linoleic acid (CLA) content than non-organic milk. CLA is an omega-6 fatty acid that has been linked to potential weight loss and increased muscle strength.

Fewer Carbohydrates

Organic, grass-fed butter is recommended for the keto diet as it has zero carbs and is high in fat. It is a great way to consume healthy fats and is convenient for those with busy lifestyles.

In summary, organic, grass-fed dairy is the best option for those on the keto diet due to its higher omega-3 content, lack of added hormones and antibiotics, improved animal welfare and environmental impact, better flavor and texture, higher CLA content, and lower carbohydrate content.

Dairy alternatives are available

If you're lactose intolerant, or dairy just doesn't agree with you, there are plenty of milk alternatives that are keto-friendly.

Unsweetened almond milk is one of the most popular milk alternatives, and it's keto-friendly. It's also easy to make at home by blending soaked almonds with fresh water, and has a creamy consistency and nutty flavour.

Coconut milk is another great option, with a natural sweetness and creaminess. It's also easy to make at home, and the leftover blended coconut can be dried and reused as coconut flour.

Macadamia nut milk is another low-carb milk alternative. It has a pleasant, slightly fruity flavour and a smooth texture.

Flax milk is another option, with a rich, nutty flavour. It's also high in omega-3 fatty acids and vitamin E.

Soy milk is a good alternative for those who are not allergic to soy products. It's also high in calcium, potassium, and vitamin B12.

Pea milk is another option, with a neutral flavour and high protein content. It's also a good option for those with nut or soy allergies.

Other milk alternatives that are keto-friendly include cashew milk, hemp milk, pumpkin seed milk, pili nut milk, and brazil nut milk.

So, if you're looking to cut down on dairy, there are plenty of alternatives that can fit into a keto diet!

Frequently asked questions