To understand the keto diet, you must know that carbs are the primary and favoured energy source for most people, but it is different for people following a keto diet. Your body will enter ketosis if you continuously eat a diet that is very low in carbohydrates, rich in fat, and moderate in protein. This can lead to weight loss. However, when it comes to a particular food group, such as dairy, the diet can be more difficult to maintain than a simple definition suggests.
If you look at it from the outside, the keto diet appears to be a free pass to consume as much butter, cheese, and condensed milk as you like. However, if you're a fan of ice cream, you might want to keep this in mind: Keto isn't exactly a dessert fantasy.
With little carbohydrates and no added sugar, you may enjoy dairy on the ketogenic diet without fear. However, lactose and added sugars in dairy products might push you out of ketosis and hold you behind in your goals if you consume them in excess.
Here's everything you need to know about eating dairy products on a keto diet.
What are the allowed and best dairy products on a keto diet?
Tammy Lakatos Shames, RDN of Nutrition Twins, recommends using butter as a source of fat on the keto diet, which is low in carbohydrates. She attributes this to the fact that it has no carbohydrates and only roughly 11 g of fat per tablespoon. Grass-fed butter, which is richer in omega-3 fatty acids—a necessary, beneficial fat for your body and brain—is an ideal option if you want to incorporate the butter into your keto diet.
Cheese is an excellent choice for the keto diet because it is low in carbs. Your best bet is to stick to fatty and hard cheeses like feta or parmesan, or cheddar. High levels of fat, combined with moderate amounts of protein, vitamins A and B, and calcium, can be found in these foodstuffs.
[ Also Read: Spices you can consume on a Keto Diet ]
#3. Cream Cheese
As long as you don't smear it all over a bagel, cream cheese is a keto-friendly dish. It has only 1 gram of carbohydrates per ounce, making it perfect for spreading on celery or halving strawberries—or, if you're feeling very inventive, mixing it into any sauce, you like to give it a richer, creamier flavour (and fattier).
Compared to other dairy products, yoghurt has a lower calorie count. However, bacteria found in some yoghurt can aid in the digestion of the yoghurt itself. As a source of protein and low in lactose, full-fat yoghurt is an excellent choice. Mixing one part tart sour cream with one-part heavy cream is a classic method for making keto yoghurt. Traditional yogurt will have a lower carb count and a greater fat content due to this mix.
#5. Whipping Cream
If you're on a low-carb diet, whipping cream is an excellent choice. Keto dieters can take advantage of this high-fat, low- to no-carbohydrate treat. There are less than 4 grams of carbs in one cup of whipped cream, making it a better choice for those on a keto diet than whole milk.
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[ Don't forgot to read: Can I drink Coconut Water on a Keto Diet? ]