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Can I Have Dairy on Keto?


If you are reading this article, then you already know that a keto diet involves limiting one’s carbohydrate intake and replacing high carb foods with healthy complex carbs and fats.

Reducing carbs and increasing good fats in the food, keeps your body in a state of ketosis. Ketosis makes your body more efficient in converting stored fats into energy.

I am assuming that, by now, you have already eliminated many foods which are high in carbohydrates. You may have also minimized the consumption of fruits and grains.

Even after limiting carbs in your diet, you may still be wondering about the option of including milk and dairy products in your keto diet.

Since the dairy products are made up of fats and protein, many of us wonder, if they are allowed on the ketogenic diet?

Can I eat Dairy on Keto?

Other than milk, Butter, Cheese, Yoghurt and Icecreams are also dairy.

There are 12 grams of carbs in a cup of milk. So, consuming only one cup of milk will not k take you out of ketosis.

However, you will need to track how these additional carbs impact your overall macros. Your daily intake cannot go beyond your carb allowance due to this glass of milk.

You may have to review or track your foods for the day and see if your calculations leave scope for a cup of milk or not.

In other words, one needs to be careful!

Assuming that your daily carb allowance is 20grams, you can under how just 2 cups of milk in is enough to get your body out of ketosis.

However, the fact remains that milk is nutritious. Milk contains minerals, proteins, fat, vitamins and essential amino acids.

You also have to remember that milk contains the ketogenic diet’s biggest nemesis: carbohydrate.

What’s your opinion on milk Substitutes?

Even if you love milk, the key to maintaining your keto diet plan is to choose milk with the lowest carb content.

A practical solution is to replace milk with ‘milk alternatives’.

The news may not be what you want to hear, especially if you love dairy. But, perhaps it’s time to consider the option of milk alternatives.

As per the USDA database, some of the best options are:

Flax Milk – This milk has no cholesterol or lactose. Since flax milk is nut-free, it is a good alternative for people with allergies. A cup of flaxseed milk contains only one gram of net carbs. This is a zero sugar milk substitute high in omega-3s and vitamins. Flax milk is among the more expensive milk substitutes.

Coconut Milk – This is opaque milky white liquid has only one gram of carbohydrate and contains lots of vitamin C and E. Coconut milk has no sugar and has a high content of saturated fat. This milk also a safe milk substitute for those with nut allergies. Coconut milk is also preferred by vegans and those who are lactose intolerant.

Hemp Milk – This gluten-free milk is made from hemp seeds and is rich in high-quality plant protein. Hemp milk is also high in essential fatty acids.

It has zero sugar content and has only gram of carbohydrates. Compared to other low-carbohydrate milk substitutes, hemp milk is expensive.

Cashew Milk – This is the thickest and creamiest milk substitute. It has a high-fat content which helps to ward off hunger cravings. Cashew milk contains more calcium than other milk alternatives.

Almond Milk – This is the closest like for like replacement for cow’s milk. Almond milk naturally does not have any calcium in it, but most commercial almond milk has added calcium in them. One cup of almond milk has only about one gram of carbs in them. Ketogenic recipes of icecreams and smoothies can also use almond milk instead of dairy milk.

Other Dairy Products

You can have a few dairy products in moderation and still follow a keto diet plan!

Few examples of low carb dairy products:

Heavy Cream – Compared to 12grams of carbs in a cup of milk, heavy cream contains only 7 grams of carb. Heavy cream is a good substitute for milk in coffee. However, replacing milk with heavy cream will increase your overall calories consumes as heavy cream is much higher in calories than milk.

Can I eat Cheese in Keto?

One can certainly eat cheese. Many kinds of cheese are suitable. Cheese is about 75% fat and 25% protein, and many contain almost no carbs at all.

Can I eat Yoghurt on Keto?

Yoghurts without whey, such as Greek Yogurt have low carbohydrate content, and you may have them in a keto diet.

Now you are aware of carb content in milk and dairy. It’s up to you how much or in what form you consume.

You don’t have to eliminate dairy. It is certainly allowed. But as with any food, moderation is the key.

Like any other food, and eating your dairy products in moderation is the key.

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