People always confused.... Is dairy allow on keto❓
You might be wondering if you could consume dairy products while on a keto diet or not.
When you buy dairy products, just keep in mind higher the fat content the better is for you. However, you should also keep in mind that not all forms of dairy are keto friendly.
Best-to-go dairy products are
Cheese: Most cheese are low in carbohydrates. You should opt for fattier, hard varieties of cheese like Brie, swiss cheese, feta cheese, parmesan, gouda, or cheddar cheese. These contain high amounts of fat along with moderate quantities of protein, vitamins A and B and calcium. Also opt for aged cheese which contain less lactose.
Butter: One of the healthy fats, butter is obviously a must to include in keto food. It is low in milk proteins and is also lactose-free.
Cream: Cream again is rich in healthy fats. You can also go for partially fermented cream (sour cream) which contains less lactose than the unfermented cream. You can put a spoon of whipped cream in your cup of coffee.
‼️Not all dairy products fits well for ketogenic diet if it is high in lactose and contain hidden carbohydrates or sugar‼️
Keep this 2 at moderation or you may try to avoid them and look for alternative
⚠️Milk:
Milk has around 5% lactose, evaporated milk has around 10% lactose, and dry milk has 50% lactose. Lactose is a milk sugar that does affect blood glucose levels the same way regular sugar does. Also, many people are unable to digest lactose, that means they are lactose intolerant. Therefore, it would be better if you are not eating dairy containing high amounts of sugar.
⚠️Yogurt:
Yogurt is low in fat than many other dairy products. Although some yogurts contain probiotics that aids in digestion. Full-fat yogurt is a good source of protein and is low in lactose. However there might have hidden sugar in yogurt. Greek yogurt can be the last resort but only limit to 100ml per day in order to keep it low-carbs.
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