Integrated shopping basket. Dairy is a pretty contentious topic in the Paleo world — some people love it; some people hate it; some people will eat only butter but not cheese or yogurt; some people eat only goat or sheep but not cow… But for low-carb or keto dieters specifically, there are some extra considerations. Although it varies from brand to brand make sure to read the ingredients, standard pre-made condiments for keto include: Ketchup choose low, or no sugar added Mustard Hot Sauce Mayonnaise choose cage-free and avocado oil where possible Sauerkraut choose low, or no sugar added Relish choose low, or no sugar added Horseradish Worcestershire Sauce Salad Dressings choose fattier dressings like ranch, caesar, and unsweetened vinaigrettes Flavored Syrups choose acceptable sweeteners Try to err on the side of caution when it comes to keto condiments that are pre-made. It mimics all of the flavors that many of us love so much about Chinese food with only five grams of net carbs. Evidence-based content. Skyr from Iceland, Lebneh from the Middle East, and other strained yogurts have texture and carb counts that are similar to Greek yogurt. You just need to know which swaps are smart swaps—like unsweetened almond milk for regular ole dairy milk and plant-based yogurts for usual dairy yogurt. Although it needn’t be included at every meal, dairy can be enjoyed on a regular basis by most people. The most common protein powders are whey and casein — both of which are derived from milk.
By consistently eating a diet very low in carbs, high in fat, and moderate in protein, your body will go into ketosis—which can result in weight loss. But the diet can be a bit trickier to maintain than a simple definition lets on—especially when it comes to certain food groups, like dairy. From the outside looking in, it might seem like the keto diet is essentially a free pass to eat all the butter, cheese, and heavy cream your heart desires. But before all you dairy devotees out there jump on the trend train, a little FYI: Keto is not exactly an ice cream-filled dream. If the dairy you choose to eat has minimal carbohydrates and is without added sugar, you can enjoy it within the bounds of a keto diet. But if your dairy products contain too many carbs coming from lactose or have an abundance of added sugar, it can throw you out of ketosis and set you back in your goals, explains Tracy Lockwood Beckerman, RD and author of The Better Period Food Solution. Yes, with caveats. It’s a little complicated like, you know, everything in life these days. Some dairy products are actually great sources of protein, fat, potassium, and calcium, and make a lot of sense for keto. But the keto diet’s actually a bit more restrictive when it comes to other dairy foods —and that’s due mostly to one thing: D airy equals sugar, which equals carbs. Let’s break down some pros and cons of eating dairy on keto.
Share Follow us Dairy has received both good and bad press over the years with respect to its effects on weight and overall health. Although milk, ice cream and nonfat dairy products don’t belong in a keto diet, butter, cheese and other types of full-fat dairy may be a good fit, depending on the individual. This article takes a look at dairy’s positive and negative health effects and provides recommendations for making the healthiest keto-friendly choices if you want to include dairy in your diet. Although there are valid reasons to avoid dairy in certain cases, most people should be able to include at least small amounts in their keto diets with good results. Indeed, studies suggest that full-fat, low-carb dairy products may promote weight loss, improve body composition, and reduce inflammation and other heart disease risk factors. However, dairy is one of those foods that seem to affect people differently.