If you have tried the ketogenic diet, you already know it involves reducing your carbohydrate intake and replacing high-carb foods with healthy complex carbs and fats. Doing this places your body in a state of ketosis or keeps it in such a stage. This process causes your body to be more efficient in transforming fats stored in your body into energy. This articles talks about adding dairy products on a ketogenic diet.
The ketogenic diet requires you to remove or minimize your intake of grains, bread, and many other foods with a high content of carbohydrates completely. The fact that you are living with fewer carbs might also prompt you to think about the effect of milk and related dairy products on your body. After all, they are comprised of protein and fat, and you might wonder why they are permitted on the ketogenic diet.
Can Milk or Dairy be Added to Your Diet?
Besides milk, the description of dairy also includes its other products: butter, yogurt, ice cream, and cheese. One cup of milk will not take you out of ketosis. Actually, in general, it has 12g of carbohydrate content. So, you will want to note how that impacts your daily carbohydrate intake to stay within what is allowable. In addition, you need to analyze your foods for the day and ensure that your computations allow for a cup of milk.
In different words, you have to be cautious. For example, if your carb allowance is 20g, you will notice how only 2 cups of milk in a day can mess up your well-thought diet programs.
Milk is nourishing as it contains vitamins, minerals, fats, protein, water, and essential amino acids. However, it would help if you remembered it also includes the keto dieter’s adversary, carbohydrates.
How About Milk Alternates?
The important thing about maintaining your keto diet, even if you adore milk, is to select milk with the lowest carbohydrate amount. You may have to go for milk alternatives. This may not be good news for you, especially if you like dairy, but it’s time to consider it. According to the USDA, are:
Flax milk is high in vitamins and omega-3s and possesses only one gram of carbohydrates and no sugar. It is nut-free, which is also a suitable alternative if you suffer from allergies. However, it is more costly.
Coconut milk is creamy with only one gram of carbohydrates and includes lots of vitamins C and E. It has a high amount of saturated fat and zero sugar. It is also safe for people with nut allergies and is perfect for those lactose intolerant and vegans.
Hemp milk comes from the Cannabis Sativa L plant and has a lot of omega-3 fatty acids and all the amino acids necessary for health. It has one gram of carbohydrates and no sugar content. It is also costly compared to other low-carbohydrate milk alternatives.
Cashew milk is probably the creamiest and thickest milk replacement. It has a high amount of fat, and this assists in warding off hunger and cravings. It also has more calcium than other milk substitutes.
Almond milk is the nearest you can get to cow’s milk. It has fewer carbohydrates at only two grams, possesses more calcium, and is a suitable replacement that you can use. Besides using it as a drink, you can also use it to make smoothies or ice cream.
Other Dairy Products
You can pursue a keto diet and still consume a few dairy products in moderation. Alternatively, you can go for dairy replacements with low carbohydrate content.
Here are a few examples:
Pure cream or heavy cream is a byproduct of milk and contains only 7g of carbohydrates per cup, compared to 12g in the same amount of milk. So, add a large amount of pure cream to your coffee. But remember, it is high in calories if you want to watch your caloric input too.
It is okay to eat cheese. There are many acceptable ones, as cheese has a lot of fat, and many contain almost no carbohydrates.
Pick yogurt with low carbohydrate content, such as Greek Yogurt.
Now that you know what milk and dairy can do for you while on your ketogenic diet, it is up to you to determine the correct amount to consume. You can go without yogurt because it is allowed. However, just with any food, it’s all about moderation. So selecting and eating your foods in moderation is important.
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