This archive report was first published on 14 October 2019.
Can You Have Dairy On Keto? ¶
While the keto diet is often associated with high-fat foods, it's not entirely an ice cream-filled dream. In fact, the keto diet's actually a bit more restrictive when it comes to dairy, mainly due to the fact that dairy equals sugar, which equals carbs.
"Dairy products actually have sugar in them," says Scott Keatley, RD, of Keatley Medical Nutrition Therapy. The sugar Keatley's talking about comes in the form of lactose, which then breaks down into glucose, pushing you out of ketosis, he explains.
However, not all dairy products are created equal. Some are actually great sources of protein, fat, potassium, and calcium, making them a good fit for the keto diet.
What Dairy Foods Don't Work On A Keto Diet? ¶
When it comes to dairy, it really comes down to looking out for added sugar. Some sweetened yogurts can pack close to 40 grams of carbs per serving, so they may have to be enjoyed in smaller portions or swapped for a lower-carb alternative.
When it comes to cheese, it's best to be choosy. For an option that's lower in carbs, go for those that have been aged for longer, such as a sharp New England cheddar, which can have less than 1 gram of carbs per serving.
So, to make navigating the dairy aisle easier, remember these dairy no-no's on keto: ice cream, flavored milks, sweetened yogurts, and soft cheeses.
Can You Do Keto Without Dairy? ¶
Absolutely, says Hillary Pride, RDN, LD, NASM-CPT. You just need to know which swaps are smart swaps, like unsweetened almond milk for regular dairy milk and plant-based yogurts for usual dairy yogurt.
Equally as important? Making up for any lost nutrients (calcium, protein, potassium) that you might've previously been getting by your yogurt, dairy, and cheese consumptions.
Best Dairy Options For Keto Dieters ¶
Butter is an ideal source of fat on the keto diet, says Tammy Lakatos Shames, RDN, of Nutrition Twins. That's because it has zero carbs and about 11 grams of fat per tablespoon.
Hard cheeses, like Parmesan, are also keto-friendly, says Lyssie Lakatos, RDN, of the Nutrition Twins. Semi-hard cheeses, like Swiss, are keto-friendly too, she adds.
Soft cheeses, like brie cheese, mascarpone, and creme fraiche, are also good options, says Lakatos, since they give you tons of added flavor and creaminess for very few carbs.
Whipping cream is also a good option, says Lakatos, since it's high in fat and low in carbs.
