For instance, higher-carb dairy products like ice cream and flavored milk will have a higher sugar content compared to something like a cheese or plain milk, explains Hillary Pride, RDN, LD, NASM-CPT, registered dietitian and certified personal trainer in Portland, Maine. So which dairy foods don’t work on a keto diet?Ī quick look at the nutrition facts can help you determine which dairy products might be a do and a don't. You'll want to focus on eating lower-lactose foods like Greek yogurt, hard cheeses, and cottage cheese, Beckerman says, rather than jumping straight into milk or ice cream (to avoid potential GI issues, too!). If you want to eat daily to help you stay full longer, you can't just chow down on, say, soft serve. This can lead to some not-so-pleasant gastrointestinal side effects. Some people have a hard time tolerating the lactose in dairy products due to lactose intolerance or lactose sensitivity, Beckerman notes. The sugar Keatley's talking about comes in the form of lactose that lactose then breaks down into glucose, which is the sugar your body uses to push you out of ketosis, explains Keatley. Dairy products actually have sugar in them, explains Scott Keatley, RD, of Keatley Medical Nutrition Therapy. Dairy supplies all three of these nutrients, which are needed not only for maintaining healthy bones, but also are integral to balancing mood and regulating hormones, Beckman explains. You'll get calcium, phosphorus, and vitamin D.Because most dairy products are able to adequately supply the body with valuable protein, fat, and calories, you may be less likely to go scavenging for food in between meals, Beckerman says. Regardless of whether you're doing keto or not, dairy contains fat, which takes longer to digest and helps us stay full for longer, Beckerman explains. Let's break down some pros and cons of eating dairy on keto. But the keto diet's actually a bit more restrictive when it comes to other dairy foods-and that's due mostly to one thing: D airy equals sugar, which equals carbs. Some dairy products are actually great sources of protein, fat, potassium, and calcium, and make a lot of sense for keto. It's a little complicated like, you know, everything in life these days. Here’s everything you need to know about eating dairy on keto. “A keto follower has to be mindful, read nutrition labels, and be their own detective to stay in ketosis,” Beckerman says. But if your dairy products contain too many carbs (coming from lactose) or have an abundance of added sugar, it can throw you out of ketosis and set you back in your goals, explains Tracy Lockwood Beckerman, RD, author of The Better Period Food Solution. If the dairy you choose to eat has minimal carbohydrates and is without added sugar, you can enjoy it within the bounds of a keto diet. But before all you dairy devotees out there jump on the trend train, a little FYI: Keto is not exactly an ice cream-filled dream. But the diet can be a bit trickier to maintain than a simple definition lets on-especially when it comes to certain food groups, like dairy.įrom the outside looking in, it might seem like the keto diet is essentially a free pass to eat all the butter, cheese, and heavy cream your heart desires. By consistently eating a diet very low in carbs, high in fat, and moderate in protein, your body will go into ketosis-which can result in weight loss. If you’re familiar with the keto diet by now, then you know it's based on swapping your body's main and preferred source of energy from carbohydrates to fat.
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