What Milk Is Keto? 7 Low Carb Milks Will Keep You In Ketosis
From the outside, the ketogenic diet looks like it provides you with a carte blanche to eat all the butter, cheese, and cream. But in reality, this meal plan is more limited than you think when it comes to dairy. And that's basically for one reason: Dairy means sugar, which means carbohydrate.
But before we get into the debate over what dairy products can be eaten on the Keto Diet, let's take a look at the concepts.
What Is a Ketogenic Diet?
The Cato Diet or Ketogenic Diet is a diet plan based on the restriction of carbohydrates such as grains, sugar, and even certain fruits and vegetables, to give preference to healthy fats and proteins, such as avocado, nuts, or fish or Meat.
The goal is to get the body into the process of ketosis of the blood, which is achieved by fasting from time to time, another trend in the world of nutrition. When your body goes into ketosis, it means that it uses fat instead of glucose (sugar) for energy.
Dairy on Ketogenic Diet
We've talked about vegetables, meat, fat, but what about foods like cheese or milk? Are Dairy Products Allowed on Keto Diet? This is one of the most frequently asked questions when considering a meal plan.
Another frequent question: Can I drink coffee with milk while fasting from time to time?
"Dairy products contain sugar," says Scott Ketley, a nutritionist at the Kettle Medical Nutrition Therapy Center. "This sugar comes in the form of lactose, which is then broken down into glucose, which is the sugar your body uses to get you out of ketosis," says Ketley. "So you can't put dairy on the Keto Diet."
But still, there are many dairy options that you can add, because "you can get up to 50 grams of carbohydrates a day (or less!)," Says a nutritionist and nutritionist at Middleburg Nutrition Expert Pegah Jalali's advice.
"On a ketogenic diet, basically all foods are allowed, it's just a matter of portions," he said, adding that this means you may have more room to stir with some dairy products such as butter or cream. , But not so much with others, as with milk or ice cream.
Dairy is Allowed on A Ketogenic Diet
"Butter is an ideal source of fat for a ketogenic diet," says Timmy Lacatos Schemes, nutritionist and nutritionist at Nutrition Twins. This is because it contains zero carbohydrates and about 11 grams of fat per tablespoon. "
If you want to add butter to your cato lifestyle (and honestly, why wouldn't you?)Jalali recommends buying high-quality butter, which is high in omega 3 fatty acids.
Finely Chopped Cheese
Cheese has a green light on the ketogenic diet, but if you're worried about lactose intolerance, Ketley says you'll want to choose more solid cheeses, such as Permission (one gram in a teaspoon). Are low in carbohydrates). Semi-hard cheeses, such as Swiss, are also suitable for ketogenic diets. (BTW: These are the healthiest things to include in your diet.)
Although cured and semi-cured cheeses contain fewer carbohydrates than soft cheeses, this does not mean that they are taboo. Bad cheese, for example, has less than one gram of carbohydrate per 28 grams. Mascarpone and creme fraiche are also good options, "because they add too much flavor and creaminess to too few carbohydrates."
Jalali says, "Milk is not the best option on a ketogenic diet. Whole milk contains 12 grams of carbohydrates per cup, and semi-skimmed milk; skimmed has even more." And I started with ice cream (too much sugar). I'm not even going to do that. "
Cream, on the other hand, whether whipped or whipped, is perfectly acceptable on a ketogenic diet. "It's a fatty food, with little or no carbohydrates, so you can enjoy a ketogenic diet," she says.
One thing to keep in mind: if what you are looking for is whipped cream, (and not the whipping cream you add to your coffee), it may be a good idea to whip it yourself (this whip cream). One cup (less than four grams of carbohydrates and just over 43 grams of fat) because most of the purchased version contains sugar. For this, all you need is a mixer, a bowl, and a beat until the cream is fluffy.
Cream cheese is another good food, you can enjoy it by spreading it on celery or sliced strawberries.
Cottage Cheese, Sour Cream and Greek Yogurt
The three dairy products are grouped together because they have the same carbohydrate content, about 11 grams of carbohydrates per cup. So they are acceptable.
In addition, it is important to note that the phosphorus and calcium in milk can inhibit the absorption of iron, an essential nutrient for anemic people, mainly during menstruation or pregnancy in women and mainly in men. But during adolescence. It is important to note that the above also depends on the biological tendency and tolerance of each person to lactose.
Now, let's move on to the cato part of the situation. Although it is known that whole milk contains a large number of carbohydrates due to lactose, the good news is that there are currently options to replace whole milk as we know it.