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Dairy in Keto: Guide for Which Products To Eat and Which to Avoid
When following a ketogenic diet, it is essential to carefully choose the foods you consume in order to maintain ketosis – a metabolic state where your body burns fat for fuel instead of carbohydrates. Many people wonder if dairy products are keto-friendly, and the answer is: it depends. While some dairy products can be included in a keto diet, others are best avoided. Let’s take a closer look at which dairy products to eat and which to avoid while on a keto diet.
Is milk keto? (And 6 Better Keto Milk Substitutes You Can Buy) [2019]
Milk, with its high carbohydrate content, is not considered keto-friendly. It contains lactose, a naturally occurring sugar found in milk products. The lactose in milk can interfere with ketosis and hinder your progress on a ketogenic diet. However, if you still want to enjoy the taste and creaminess of milk, there are several keto-friendly milk substitutes available in the market.
Keto-Friendly Dairy Products:
1. Full-Fat Cheese: Cheese is a staple in many keto diets. It is low in carbohydrates and high in fat, making it an excellent choice for the keto lifestyle. Opt for full-fat versions of cheese, such as cheddar, mozzarella, and cream cheese.
2. Butter and Ghee: Butter and ghee (clarified butter) are rich sources of healthy fats and are low in carbohydrates. They can be used for cooking and add a delicious flavor to dishes.
3. Heavy Cream: Heavy cream is high in fat and low in carbohydrates, making it a suitable choice for keto dieters. It can be used in coffee, tea, and various recipes to add richness.
4. Greek Yogurt: Greek yogurt is relatively low in carbohydrates and high in protein, making it a decent option for a keto diet. However, it is essential to choose plain Greek yogurt without added sugars or fruit.
Dairy Products to Avoid on a Keto Diet:
1. Milk: As mentioned earlier, milk contains lactose, which can disrupt ketosis. It is best to avoid regular milk, including skim milk, while following a ketogenic diet.
2. Sweetened Yogurt: Flavored and sweetened yogurts often contain added sugars, which can significantly increase your carbohydrate intake. It is advisable to stay away from these when on a keto diet.
3. Ice Cream: Most commercial ice creams are high in added sugars and carbohydrates. They are not suitable for a keto diet. However, some brands offer low-carb, sugar-free options that can be enjoyed in moderation.
In conclusion, when it comes to dairy products and a keto diet, it is crucial to make smart choices. Incorporating keto-friendly dairy products like full-fat cheese, butter, ghee, heavy cream, and plain Greek yogurt can provide you with essential nutrients while keeping your carbohydrate intake low. On the other hand, it is best to avoid milk, sweetened yogurt, and regular ice cream as they can hinder your progress on a keto diet. By being mindful of your dairy choices, you can successfully maintain ketosis and achieve your health and weight loss goals on a ketogenic diet.
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Is Milk Keto? (And 6 Better Keto Milk Substitutes You Can Buy) [2019
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Dairy In Keto: Guide For Which Products To Eat And Which To Avoid
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