Keto. Some love it. Some hate it. When it comes to this diet, the camps firmly divide into two. But, if you’re thinking of jumping on the Keto wagon, then your mind is probably boggling with all the dos and don’ts. Fats are a yes, carbs are a no. But what about everything in between? Today, we’re going to clear up one of those little mysteries and ask – can I eat dairy on the Keto diet?

What is Keto?

But, first things first, what is the Keto diet? Keto is an eating plan that focuses on consuming a low-carb diet to push the body into ketosis. Ketosis is a normal bodily state that happens when your body consumes its fats instead of carbs/glucose to create weight loss. Find out more about low-carb here.

When going Keto, there are three essential points to follow:

  1. Fats should form approximately 75% of calorie intake
  2. Proteins make up 20% on average
  3. 5% is dedicated to carbs

Sounds simple, right? No quiet. When it comes to deifying the dietary nutrients of your meals, it’s never that straight forward. So, let us help you break it down.

What can I eat on Keto?

fried eggs

Below is a list of foods that are ok on the keto diet. If you’re following this plan, aim to center your meals around these ingredients.

  • Eggs
  • Chicken
  • Turkey
  • Fish
  • Meat
  • Nut butters
  • Avocados
  • Broccoli
  • Tomatoes
  • Mushrooms
  • Nuts and seeds
  • Other high-fat, low-carb foods

What’s a keto no-go?

With such a diverse mix, you might be wondering how you would ever get bored. Now, let’s move on to those keto no-nos. These are the foods you should avoid when going Keto.

  • Pasta
  • Grains
  • Fruits
  • Potatoes
  • Sweet potatoes
  • Corn
  • Pumpkin
  • Sodas
  • Sweets
  • Bread
  • Beers
  • Legumes and certain beans
  • Other high-carb foods

But what about dairy?

Dairy is the one food type that seems to puzzle us when it comes to a keto diet. Dairy is a fat, right? Well, yes. But it’s complicated. While dairy is an excellent source of fat and protein, it also contains one other thing – sugar. Inside the body, sugar converts to glucose. It is essentially fulfilling the same purpose as carbs.

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So, does that mean all dairy products are a no-go for ketoers?

No. It means that when it comes to adding dairy, you need to be smart. Aim for a high fat content and avoid dairy products labeled low-fat or low-sugar. Usually, these contain some hidden extras that will do your diet no favors. These are our top five dairy products for Keto:

  • Milk
  • Cheese
  • Cream
  • Yogurt
  • Butter

Then, what is a no-go dairy for Keto? You guessed it – ice cream and other flavored dairies, such as chocolate milk, sugary puddings, etc. Any dairy product with extra sugar added isn’t going to be Keto friendly.

Is it worth it? Benefits of dairy on Keto

You might be wondering, “if dairy is so complicated, I better avoid it altogether.” Don’t. Adding dairy into your keto diet can help diversify your food intake and ensure you get all those vital nutrients, providing you do so smartly.

Keeps you fuller for longer. Due to its high-fat content, dairy helps your body feel fuller and leads to less snacking. Plus, it’s pretty tasty too.

Nourishes the body. Dairy is packed with calcium, phosphorus, and vitamin D. All of these, help maintain healthy bones, keeping your strong.

Regulates your mood. Those vitamins and minerals we previously mentioned, well, not only do they keep your body healthy, but they also help regulate your hormones, too, meaning a little bit id dairy can leave you happier.

Don’t fall victim to false friends

While there are many benefits to adding dairy to your keto diet, it would be a mistake to go all-in.

Monitor your portions. Dairy is tasty, and that’s why it’s easy to eat just a little too much. Why counting calories isn’t the primary goal of Keto, eating all the dairy you see would be a mistake.

Allergies, and intolerances. In some people, due to the fact it contains lactose, dairy can be hard to digest for some people and cause bloating and constipation.

Keto and dairy: the final word

Provided you add an appropriate amount of the right type of dairy to your diet, there’s no reason that you can’t enjoy that creamy fix every now and again. So, when it comes to dairy and Keto – it’s an ALL GO result.

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Written by Verv Experts
We are an integral part of the Verv team, the articles we create are the result of a collaborative effort. We are happy to share our experience and discoveries...
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