Thursday, September 29, 2022

Can You Eat Dairy On Keto

What Does Dairy Contain

Can You Eat Dairy Products On Keto Diet? Dr.Berg

Dairy contains the following main components in different proportions: lactose, casein, whey and fat.

Lactose is a sugar, and some people lack the enzymes necessary for digesting it, which means that they are lactose intolerant. Casein and whey are complete proteins, and protein powders are often made of either one of these two.

Whey protein is metabolized much faster than casein, which is why it is often referred to as a fast protein it is absorbed in about 20 to 40 minutes, while casein takes about 3 to 4 hours to be metabolized.

Most people that have some sort of dairy sensitivity are either intolerant to lactose or to one of the proteins in dairy, whey or casein. Allergy is not to be confused with intolerance, as its symptoms can range from mild to severe and potentially life-threatening, while intolerance is generally associated with intestinal discomfort.

Fat in dairy can range from 0% to around 80% , and up to almost 100% . It is made of different fatty acids, which makes it a very complex type of natural fat, and both saturated and unsaturated fat is present.

The link between saturated fat and an increased risk of heart disease, once regarded as clear and direct, is now questioned by many leading scientists. Saturated fat is now believed to be even potentially beneficial for heart health. It may also raise HDL cholesterol, so you do not need to fear it.

Why Eat Cheese On The Keto Diet

Those who follow a keto diet severely limit their carbohydrate intake.

Further, keto dieters typically prioritize foods that are high in fat to make up for the calories they miss out on when restricting carbs.

This means cheese is an excellent food option because most types are high in fat, moderate in protein, and low in carbs.

Still, some cheeses are more suitable than others due to variations in fat content and level of processing.

Summary

Cheese is an ideal keto food due to its high fat, moderate protein, and low carb content. Still, some types may be better than others due to variations in fat content and level of processing.

These cheeses boast a high fat content and are minimally processed, so theyre a perfect match for the keto diet.

How Much Dairy Do You Need Per Day

Firstly, one should opt for low-fat dairy products and take no more than three servings per day. For children, the amount may vary from two to two-and-a-half servings per day depending on their age. Examples of servings can include:

  • 1 cup of 2%, 1% or skim milk
  • 1 cup of yogurt
  • ½ cup of cottage cheese
  • An ounce of cheddar cheese

For some other low-fat dairy substitutes, try:

  • Rice milk, almond milk or fortified soymilk
  • Dairy Ease, Lactaid and other related products, for those who are lactose-intolerant

Recommended Reading: Fried Food On Keto

Best Dairy Foods On A Keto Diet: Which Ones Can You Eat

Being aware of the best dairy foods on a Keto diet is important when embarking on this lifestyle. Being able to eat dairy on a Ketogenic diet is a real treat. Most standard diets demonize fats in any form! It is important, however, to discriminate between good dairy and bad dairy. It is essential to stick with higher fat dairy products and avoid the skimmed milk and low-fat versions.

High-fat dairy products are allowed on the Keto diet. These include high-fat cheeses and creams of any kind . However, some people avoid cheese as there is a school of thought that says it is not keto. There are varying schools of thought on eating dairy on a Keto diet. You have to see how you get along with it, but most people happily include it.

Unsweetened Coffee And Tea

Can You Eat Dairy Foods on the Ketogenic Diet?

Plain coffee and tea contain zero grams of carbohydrates, fat or protein, so they are A-OK on the keto diet. Studies show coffee lowers the risk of cardiovascular disease and type 2 diabetes. Tea is rich in antioxidants and has less caffeine than coffee drinking tea may reduce the risk of heart attack and stroke, help with weight loss and boost your immune system.

Also Check: Is Coffee Mate Creamer Keto

Dairy Consumption Has Been Linked To Good Health

For the past several decades, weve been advised to limit our intake of butter, cream, and cheese because they contain a lot of saturated fat, which was thought to increase heart disease risk.

Yet according to most of the research to date, this recommendation appears to have been largely unwarranted.16

In fact, high-fat fermented dairy products like cheese and yogurt seem to have neutral effects on heart health and may possibly even decrease heart disease risk.17

Full-fat dairy products also provide conjugated linoleic acid, a naturally occurring trans fat that early research suggests can improve cardiovascular risk markers.18 However, more studies are needed to confirm this positive association.

Finally, a 2017 systematic review of 52 clinical trials concluded that consuming dairy products may help lower inflammatory markers in people with metabolic diseases, such as diabetes and obesity.19 A similar 2020 review found that dairy products had neutral to beneficial effects on inflammatory markers in healthy people and those with metabolic disease.20

How Do You Make Butter

From All Recipes: Take 3/4 heavy whipping cream, pour cream into a mason jar and screw on the lid. Shake jar until butter forms a soft lump, 15 to 20 minutes. Continue to shake until buttermilk separates out of the lump and the jar contains a solid lump of butter and liquid buttermilk. Pour contents of the jar into a fine mesh strainer and strain out the buttermilk, leaving the solid butter. Remove the lump of butter and wrap in plastic wrap. Refrigerate until needed.

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How Keto Reduces Lactose Intolerance Symptoms

If youve ever experienced a lactose intolerance before, you may be pleasantly surprised to learn that a ketogenic diet can help combat this by reducing those unpleasant side effects.

Often the issue is really with the carbs, not dairy.

So once you eliminate and drastically cut down most of your carbs, you wont be as affected by the small amount of lactose youll find in cheese or heavy whipping cream.

Another helpful tip: Reach for high fat cheeses since they naturally contain less lactose.

Up next, Ill answer the age old question of whether buying organic dairy is a must on keto.

Butter: One Of The Best Dairy Foods On A Keto Diet

Can You Eat Dairy On A Keto Diet?

Grass-fed butter is the preferable option on the Keto Diet. This is easy enough to find in supermarkets and is no more expensive than regular brands.

Kerrygold butter for example is grass-fed. It is important to focus on buying good quality options that avoid the use of hormones when raising farm animals.

Butter is wonderful on all vegetables. It can be used in sauces and keto baking with erythritol to create a keto treat.

Recommended Reading: Does Keto Raise Blood Pressure

Why You Should Substitute Milk On Keto

Heres a brief summary of why cow dairy may not earn such a gold star on keto:

1. Too many carbs and sugar

Net carbs are determined by taking the total carb amount and subtracting fiber . Milk, however, does not contain fiber so the total carb content is the same as the net-carb content.

When youre sticking to a relatively low net carb intake, say around 25-30g, knocking back a cup or more of milk with a net carb count of 12g+ uses up a substantial amount of your daily carb intake and doesnt leave much room for carbs coming from things like vegetables or low-sugar fruit, for example.

In the context of keto, milk should be consumed sparingly. Its not to say that you cant add small amounts of milk to your coffee or tea if thats tolerable and youre eating low carb, but avoid consuming large quantities that eat into your daily carb count.

Alternatively, there is a wide range of keto-friendly milk substitutes like almond milk, cashew milk, and coconut milk that fit into your keto diet easier.

2. You may be sensitive to dairy

For anyone whos familiar with keto or even low-carb, they know its largely reliant on high-fat dairy like whole cows milk, heavy cream, butter, and the like, so cutting it out cold turkey due to a sensitivity may make keto seem a bit daunting.

3. Youre looking to avoid an animal-heavy diet

Can I Eat Cheese On A Keto Diet

All types of cheese are allowed on the keto diet, as cheese is relatively low in carbohydrate, which complies with the key principle of the keto diet.

The Ketogenic diet or keto diet is a low carbohydrate and high fat eating plan. Whilst there are variations of the keto diet, they all consist of high levels of fat, moderate protein and very low levels of carbohydrate. The ratio of these macronutrients is generally 55 to 60% fat, 30 to 35% protein and 5 to 10% carbohydrate.1

The table below provides the macronutrient percentages of some common cheese varieties. All contain either minimal or no carbohydrate and varying amounts of protein and fat. Any type of cheese can be included on the keto diet, as long as total dietary carbohydrate intake remains low enough to keep the body in nutritional ketosis .

Cheese type

The keto diet may have benefits for weight loss, but it is important to seek professional advice to ensure all your dietary requirements are being met. An Accredited Practising Dietitian can provide expert advice to help you eat well when following a keto diet plan.

References

  • 1. Masood W, Uppaluri KR. Ketogenic Diet. . In: StatPearls . Treasure Island : StatPearls Publishing January 2019

Also Check: Can You Eat Fried Foods On Keto

Three Dairy Products To Avoid When On Keto

You may have noticed that milk wasnt on the list of keto-safe dairy.

Wondering what gives?

#1: Milk. Low fat, reduced fat, fat free, 1% and 2% milk are all just clever disguises for the fact that the fat has been removed from the milk and added sugars and carbs were pumped back in to create something palatable.

So what about whole, goat, or raw milk?

In the case of goats milk, youll only reap 8.7g of protein for 10.9g of carbs and 168 calories for an 8 oz glass.

Raw milk, while it does have beneficial bacteria, also delivers 8g of carbs, 7g of protein, and 120 calories.

As for whole milk, youre looking at 12.8g of carbs, 7.9g of protein, and 146 calories.

Milk is mostly water and sugar so because of that, its not going to give you the best bang for your buck macro-wise.

Youre better off with the low carb cheese options that provide the same or better amounts of protein we discussed earlier.

While you wont need to completely eliminate the next item, you will need to go easy on it.

#2: Half and half. This lab-concocted food choice is half milk, half cream.

What youre really getting is a mix of sugar with a reduction in fat, two things you dont want with keto.

Depending on the brand you choose, you could be adding up to two carbs per teaspoon with half and half.

So instead of using this stuff, reach for heavy whipping cream for your coffee or for your recipes without any of the net carbs.

This same advice goes for the next item on the dont touch list.

How To Eat A Dairy

6 Dairy Foods You Can Eat On Keto

For dairy-free keto, lean on avocados, coconut, nuts and seeds, healthy fats and oils , and fattier cuts of meat and eggs for your daily fat intake and to replace cheese and milk in a dish. When I first ate keto, I was dairy-free for the first year and a half! Its very possible just stay focused on what you can eat, not what you cant!

All of the recipes in Keto Quick Start note when they contain dairy, so you can avoid it if you need to. My previous books are all dairy-free and many are also keto-friendly, so thats another resource for recipes.

Read Also: Does Keto Make You Constipated

Dairy Is Tasty And Filling

Theres no denying that many dairy foods are delicious, and they can even help other foods taste better. For example, topping vegetables or lean steak with butter or a cream sauce can make a world of difference to the palatability and flavor of your meal.

As Dr. Bret Scher, Diet Doctors Medical Director, likes to say, Anyone who doesnt like broccoli or spinach, in my opinion, likely hasnt had them properly cooked in butter and sprinkled with real salt!

In addition to being flavorful, cheese can also be very filling. In one randomized controlled trial , cheese was found to reduce hunger and trigger the release of fullness hormones more than cream or whipped cream.21

Interestingly, a 2017 systematic review of 13 RCTs in adults found that although all types of dairy products seemed to increase feelings of fullness and decrease hunger, this didnt lead to reduced intake at meals later in the day.22 However, these studies were conducted in people consuming high-carb diets.

Unfortunately, at this time no studies have tested a dairy-containing low-carb diet against a dairy-free one.

If Trying Keto Why Dairy Free Is The Way To Go

There are many documented benefits of a keto diet including mental clarity, reduced cravings, improved memory, deeper sleep and increased satiety.

However, this diet earns its controversy. With a narrowed focus on fat content and less on food sourcing and quality, it can lead to a significant gap in nutrient dense foods, increase in processed foods and a loss of micronutrients.

What makes Territorys keto approach unique is that our meals arent made with dairy or processed foods that often accompany the keto diet. We rely heavily on high quality fats, like olive and coconut oil, quality proteins in moderation and plenty of low-glycemic veggies to keep nutrient density high and carb count low.

All Territory meals are free of dairy because it is one of the most common inflammatory foods. Even for people with no known dairy sensitivity, existing low-grade inflammation can make you more susceptible to irritation from dairy. Reducing exposure to irritating foods can help prevent or calm chronic inflammation, which has massive long-term health benefits.

While eating dairy can make keto easier because there are many high-fat dairy food options, keto is completely possible without dairy. When youre already straining your body with a diet as restrictive as keto, eating nourishing, non-inflammatory foods can help keep you fueled and focused.

How To Eat Dairy-free Keto

Here are a few dairy-free keto tips:

The Lowdown On The Territory Keto Reset

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Youre in! Check your email to get started with the program.

Its not only a delicious snack, cheese may be the extra boost of fat you need to hit your daily macros.

But before you go overboard on that meat and cheese plate, eating dairy on keto comes with a few words of caution, which Ill talk about today.

Im diving into everything you need to know about dairy and keto, including what dairy options to reach for and which ones to steer clear of.

Ill also touch on how a ketogenic diet affects lactose intolerance and whether organic options are really worth the investment.

Heres a sneak peek of whats in store:

To start, Ill answer the biggest question racing through your mind:

What Dairy Products Are Keto

Can you EAT CHEESE on KETO? Does DAIRY on a ketogenic diet BLOCK KETO ADAPTATION?

Youve finally decided to try the keto diet. Or youre planning on giving it a try. Whatever stage youre at, you might be wondering whether youll have to give up dairy products. Fortunately, you dont have to.

For starters, the keto diet involves a much lower amount of carbohydrates with more protein and healthy fats. This means that youll have to find some full-fat and low-carb dairy products to switch to in order to stay in line with this diet.

Such keto-friendly dairy products can help to limit inflammation, improve the bodys composition, encourage weight loss and also protect against heart disease-related conditions.

Nevertheless, it is important to experiment with small amounts during your ketogenic diet and find the right balance for you. Dairy products dont always affect people the same way and there is still more research to be done on their effects while on a keto diet.

Here is a list of common dairy products and other dairy-rich foods to consider when youre following a keto diet:

Fewest grams of carbohydrates per ounce :

  • Butter
  • Muenster cheese
  • Brie and Camembert cheese
  • Gouda cheese
  • Cream
  • Bleu cheese
  • Sour cream
  • Swiss cheese

More grams of carbohydrates :

  • Ricotta cheese
  • Plain greek yogurt
  • Cottage cheese

Foods with milk in them:

  • Donuts
  • Baked snacks
  • Creamed and scalloped foods
  • Artificial butter and cheese flavoring
  • Whey products
  • Malted milk

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Keto And Dairy: Heres What You Should Know

To take full advantage of dairy on keto, you should choose organic , raw, full fat options instead of anything marked fat-free or reduced fat

As youll see in the next section, 1% and 2% dairy products are actually loaded with carbs. Since the fat is removed and sugar is added, youre left with two things you dont want on keto.

But just because you have the green light on certain dairy, doesnt mean you should throw caution to the wind here. Take it easy by only enjoying dairy in small quantities.

Remember: While its high in protein and fat, dairy also comes at a high calorie cost too. A single serving of cheese can average around 100 calories.

You should also adjust for the extra protein boost.

If you pair dairy with another high protein source, youll may risk going overboard with your macros if youre not careful.

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