What types of milk are allowed on the keto diet. How many carbs are in different milk varieties. Which milk alternatives work best for ketogenic eating. Is it possible to include dairy while staying in ketosis.

Understanding the Basics: Milk and the Ketogenic Diet

The ketogenic diet, commonly known as keto, is a high-fat, moderate-protein, and very low-carbohydrate eating plan. For most individuals following this diet, carbohydrate intake needs to be restricted to about 25-30 grams of net carbs per day. Net carbs are calculated by subtracting fiber content from total carbohydrates. This severe carb restriction aims to induce a metabolic state called ketosis, where the body burns fat for fuel instead of glucose.

When it comes to milk and dairy products, their compatibility with the keto diet largely depends on their carbohydrate content. Traditional cow’s milk, for instance, contains lactose – a natural sugar that contributes to its carb count. This makes many conventional dairy products challenging to incorporate into a ketogenic eating plan.

What defines a keto-friendly milk?

A keto-friendly milk should be low in net carbs, ideally containing no more than 2-3 grams per serving. It should also be unsweetened, as added sugars can quickly derail ketosis. Some milk alternatives may also offer beneficial fats, which align well with the high-fat nature of the keto diet.

Milk Varieties to Avoid on the Ketogenic Diet

Several types of milk are not suitable for those following a strict ketogenic diet due to their high carbohydrate content. Let’s explore some of the milk varieties that keto dieters should avoid:

• Cow’s milk (including evaporated, ultra-filtered, and raw)
• Oat milk
• Rice milk
• Sweetened condensed milk
• Goat’s milk
• Any sweetened milk or milk alternative

Why is cow’s milk not keto-friendly?

Cow’s milk, despite its nutritional benefits, is not considered keto-friendly due to its lactose content. A single cup (244 mL) of 2% milk contains approximately 12 grams of net carbs, which could potentially use up nearly half of the daily carb allowance for someone on a strict keto diet.

The surprising carb content in plant-based milks

Some plant-based milk alternatives, contrary to popular belief, are also high in carbs. Oat milk, for instance, contains about 17 grams of net carbs per cup (240 mL), while rice milk packs a hefty 21 grams of net carbs in the same serving size. These options are derived from grains, which are naturally high in carbohydrates, making them unsuitable for ketogenic eating.

Keto-Compatible Milk Alternatives: Your Best Options

Fortunately, several milk alternatives can fit into a ketogenic diet plan. These options are typically low in carbs and can be used in cooking, baking, or as a beverage. Here are some of the best keto-friendly milk alternatives:

1. Almond milk
2. Coconut milk
3. Macadamia nut milk
4. Flax milk
5. Unsweetened soy milk
6. Cashew milk
7. Pea milk

Almond milk: The keto dieter’s favorite

Almond milk has become a staple for many following the ketogenic diet. It’s widely available, relatively inexpensive, and contains only 1 gram of net carbs per cup (240 mL). This low carb content makes it an excellent choice for those strictly monitoring their carbohydrate intake.

Coconut milk: A fatty alternative

Coconut milk is another popular choice among keto dieters, primarily due to its high fat content. However, it’s important to note that some brands can contain up to 5 grams of net carbs per cup (240 mL). While this is still relatively low, it represents a significant portion of the daily carb allowance on a strict keto diet, so it should be consumed in moderation.

Nutritional Profiles of Keto-Friendly Milks

Understanding the nutritional content of different milk alternatives can help keto dieters make informed choices. Let’s examine the nutritional profiles of some popular keto-friendly milk options:

Which keto-friendly milk has the highest protein content?

Among the keto-friendly milk alternatives, unsweetened soy milk stands out for its protein content. With 7 grams of protein per cup, it provides a significant protein boost compared to other plant-based milk options. This makes it an attractive choice for those looking to increase their protein intake while maintaining ketosis.

Incorporating Keto-Friendly Milks into Your Diet

Once you’ve selected a suitable keto-friendly milk alternative, you might wonder how to best incorporate it into your diet. Here are some creative ways to use these low-carb milk options:

• Add to coffee or tea as a creamer substitute
• Use in smoothies or protein shakes
• Incorporate into keto-friendly baked goods recipes
• Make keto-friendly ice cream or frozen treats
• Use as a base for low-carb sauces or soups
• Enjoy on its own as a refreshing beverage

Can you make your own keto-friendly milk at home?

Yes, it’s possible to make your own keto-friendly milk alternatives at home. This can be a cost-effective option and allows you to control the ingredients. For example, you can make almond milk by blending soaked almonds with water and straining the mixture. Similarly, coconut milk can be made by blending coconut meat with water. Homemade versions often contain fewer additives and preservatives than store-bought options.

Potential Benefits of Keto-Friendly Milks

Keto-friendly milk alternatives offer several potential benefits beyond their low carb content. Let’s explore some of these advantages:

1. Lower calorie content: Many plant-based milk alternatives are lower in calories compared to traditional dairy milk, which can be beneficial for those trying to lose weight on the keto diet.
2. Lactose-free options: For individuals with lactose intolerance, plant-based milk alternatives provide a suitable dairy-free option.
3. Additional nutrients: Some keto-friendly milks are fortified with vitamins and minerals, such as calcium and vitamin D, which are important for bone health.
4. Healthy fats: Options like coconut milk and macadamia nut milk provide healthy fats that align well with the high-fat nature of the keto diet.
5. Versatility: These milk alternatives can be used in a variety of recipes, making it easier to maintain a keto lifestyle while enjoying familiar foods and beverages.

Are there any drawbacks to using keto-friendly milk alternatives?

While keto-friendly milk alternatives offer many benefits, there are a few potential drawbacks to consider. Some people may find the taste or texture different from traditional dairy milk, which can take some getting used to. Additionally, unless fortified, many plant-based milks are naturally lower in protein and certain nutrients compared to cow’s milk. It’s important to ensure you’re getting these nutrients from other sources in your diet.

Reading Labels: Tips for Choosing Keto-Friendly Milks

When shopping for keto-friendly milk alternatives, it’s crucial to read nutrition labels carefully. Here are some tips to help you make the best choices:

• Look for unsweetened varieties: Always opt for unsweetened versions to avoid added sugars.
• Check the carb content: Aim for options with 3 grams of net carbs or less per serving.
• Be aware of serving sizes: Some products may appear low in carbs but have smaller serving sizes than you might expect.
• Watch out for additives: Some milk alternatives contain thickeners or stabilizers that may add to the carb count.
• Consider the fat content: Higher fat options can be beneficial for maintaining ketosis.
• Look for fortified options: If using these milks as a primary dairy substitute, choose varieties fortified with calcium and vitamin D.

What should you do if your favorite milk isn’t keto-friendly?

If you find that your preferred milk isn’t compatible with a ketogenic diet, don’t despair. You have several options:

1. Gradually transition to a keto-friendly alternative, allowing your taste buds to adjust over time.
2. Use very small amounts of your preferred milk occasionally, ensuring it fits within your daily carb limit.
3. Explore different brands or varieties of keto-friendly milks to find one that suits your taste preferences.
4. Consider using heavy cream or half-and-half in small quantities as these are lower in carbs than regular milk.

The Role of Dairy in a Ketogenic Lifestyle

While many traditional dairy products are high in carbs, dairy can still play a role in a well-formulated ketogenic diet. Some dairy products are naturally low in carbs and high in fat, making them excellent choices for keto dieters. These include:

• Heavy cream
• Butter
• Ghee (clarified butter)
• Hard cheeses (e.g., cheddar, parmesan)
• Full-fat Greek yogurt (in moderation)
• Cream cheese

These dairy products can provide important nutrients such as calcium, vitamin D, and conjugated linoleic acid (CLA), which may have health benefits. However, it’s important to consume them in moderation and account for their carb content in your daily intake.

Can you maintain ketosis while consuming dairy?

Yes, it is possible to maintain ketosis while consuming dairy, provided you choose low-carb options and monitor your intake. The key is to select high-fat, low-carb dairy products and include them in your diet in a way that keeps your total carb intake within the ketogenic range. Some people may find that they are sensitive to dairy and that it affects their ability to maintain ketosis. In such cases, it may be beneficial to experiment with eliminating dairy temporarily to see if it improves your results.

In conclusion, while traditional cow’s milk and many plant-based alternatives are not suitable for a ketogenic diet due to their high carb content, there are several keto-friendly milk options available. By choosing unsweetened varieties of almond milk, coconut milk, or other low-carb alternatives, you can enjoy the taste and versatility of milk while maintaining ketosis. Remember to always read labels carefully, consider the nutritional profile of your chosen milk, and incorporate it into your diet in a way that aligns with your ketogenic goals.

Is Milk Keto-Friendly?

Is Milk Keto-Friendly?

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Nutrition

Medically reviewed by Adrienne Seitz, MS, RD, LDN, Nutrition — By SaVanna Shoemaker, MS, RDN, LD on March 10, 2020

Milk and milk alternatives are tasty drinks and key ingredients in a lot of recipes. Still, you may wonder whether you can drink them on the keto diet.

Keto is a very low carb, high fat, moderate protein diet. On the keto diet, most people need to restrict their carb intake to about 25–30 grams of net carbs per day. The concept of net carbs refers to the total number of carbs minus the fiber content.

Therefore, for a milk to be keto-friendly, it needs to be low in net carbs.

Although some milks are not keto-friendly, several varieties are compatible with a keto diet.

This article lists milks that fit the keto diet, as well as those that don’t.

Keto dieters should avoid milks that contain moderate or excessive amounts of carbs.

For instance, all sweetened milks — including sweetened versions of keto-friendly milks — should be avoided because they are high in carbs from added sugar.

Here are some other milks that you should avoid while on keto:

• Cow’s milk. Cow’s milk contains lactose, or milk sugar. This includes evaporated milk, ultra-filtered milk, and raw cow’s milk. One cup (244 mL) of 2% milk contains 12 grams of net carbs (1).
• Oat milk. Oat milk is made from oats, which are naturally high in carbs. This makes oat milk inappropriate for keto. One cup (240 mL) provides 17 grams of net carbs (2).
• Rice milk. Like oats, rice is naturally high in carbs, making rice milk a higher carb milk choice, too. One cup (240 mL) contains 21 grams of net carbs (3).
• Sweetened condensed milk. Condensed milk contains high amounts of added sugar and is used for making decadent desserts. Because of its high sugar content, you shouldn’t use it while on keto. One cup (240 mL) contains a whopping 165 grams of net carbs (4).
• Goat’s milk. Similarly to cow’s milk, goat’s milk contains natural sugars that make it too high in carbs to be keto-friendly. One cup (240 mL) provides 11 grams of net carbs (5).

Summary

Some of the higher carb milks that should be avoided on keto include cow’s milk, oat milk, rice milk, condensed milk, and goat’s milk. You should also avoid sweetened versions of keto-friendly milks.

Keto-friendly milks need to be low in carbs. Luckily, there are several good options.

However, you should note that only the unsweetened versions of these milks are appropriate for keto.

Additionally, carb counts will vary significantly between different brands due to their varying ingredients and formulations. Be sure to carefully read the nutrition facts on the label to assess whether a milk is truly keto-friendly.

Here are some keto-friendly milks:

• Almond milk. Almond milk is probably the most widely used milk on keto. It’s inexpensive, sold at most grocery stores, and relatively low in carbs, containing only 1 gram of net carbs per cup (240 mL) (6).
• Coconut milk. Coconut milk is also a good choice for keto, but some brands contain up to 5 grams of net carbs per 1-cup (240-mL) serving. As this is one-fifth of the daily carb allotment for keto, it should be used sparingly (7).
• Macadamia nut milk. Macadamia nut milk is more expensive than other keto-friendly milks, but it’s the lowest in carbs. One cup (240 mL) contains 1 gram of fiber and 0 net carbs (8).
• Flax milk. Made from flax seeds, flax milk is high in anti-inflammatory omega-3 fats. One cup (240 mL) contains only 1 gram of net carbs (9, 10).
• Soy milk. Unsweetened soy milk contains 1 gram of fiber and 3 net carbs per cup (240 mL). Plus, it provides 7 grams of protein (11).
• Cashew milk. Cashew milk contains only 2 grams of net carbs per cup (240 mL) (12).
• Pea milk. As a legume, peas are naturally high in protein, and pea milk boasts 8 grams of protein and 2 grams of net carbs per 1 cup (240 mL) (13).
• Half-and-half. Half-and-half is a combination of whole cow’s milk and heavy cream. It contains only 1 gram of net carbs per ounce (30 mL) and is a good substitute for cow’s milk in coffee and cooking (14).
• Heavy cream. Heavy cream is the fatty portion that’s separated from fresh cow’s milk to make butter or whipped cream. It’s high in fat and calories but contains only 1 gram of net carbs per ounce (30 mL) (15).

Summary

Unsweetened almond milk, coconut milk, macadamia nut milk, flax milk, soy milk, cashew milk, and pea milk — along with half-and-half and heavy cream — are all keto-friendly milk options.

There are plenty of keto-friendly milk options.

Your best choices are unsweetened, plant-based milk alternatives — with the exception of rice and oat milks. Half-and-half and heavy cream are solid choices as well.

Avoid cow and goat milks because they contain natural sugar, and avoid sweetened milks, as they’re high in added sugar.

Thankfully, milk doesn’t have to be a thing of the past just because you’re following a keto diet.

Last medically reviewed on March 10, 2020

How we reviewed this article:

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

Current Version

Mar 10, 2020

Written By

SaVanna Shoemaker

Edited By

Susanne Arthur

Medically Reviewed By

Adrienne Seitz, MS, RD, LDN

Copy Edited By

Christina Guzik, BA, MBA

Share this article

Medically reviewed by Adrienne Seitz, MS, RD, LDN, Nutrition — By SaVanna Shoemaker, MS, RDN, LD on March 10, 2020

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Is Milk Keto? | Carb Manager

Is Milk Keto?

Posted a year ago

SaVanna Shoemaker, MS, RDN, LD

24 Likes

One of the biggest adjustments for people who are new to Keto is getting rid of milk, especially if they’re the type to enjoy a glass with dinner or before bed every night.

If we’re describing you, no worries! Whether you’re just trying to eat fewer carbs or you’re on a strict Keto regimen, you can still enjoy milk while meeting your health goals.

Read on to learn more about the best types of milk for Keto and how to include milk as part of your low-carb lifestyle.

Unfortunately, cow’s milk isn’t the best Keto-friendly option.

It contains about 12 grams of net carbs per cup, which is roughly half of a typical daily carb allotment on Keto. That’s a lot of carbs for just one cup of milk.

If you are really craving that glass of milk, then it is doable — but fitting it in would require being extra careful about restricting your carbs for the remainder of the day.

Yes! Although traditional dairy milk may be off the table, plenty of alternative choices are available. The best options are plant based, like almond milk or coconut milk, as these milks are produced from naturally Keto-friendly foods.

However, if you are able to eat more carbs each day (for example, if you’re highly active or if you’re on an alternative kind of low carb diet to Keto), you may want to include small quantities of cow’s milk .

Here are our favorite Keto-friendly milks, plus a few low-carb (but not necessarily Keto) options. Be sure to stick to unsweetened varieties to avoid unnecessary added sugars, and remember that there may be slight variations in the net carb count depending on the brand you choose.

Net carbs: 1 gram per cup

Almond milk is made from almonds and has a pleasantly neutral taste that makes it great for drinking. If you dislike the taste of plain unsweetened almond milk, try unsweetened vanilla almond milk.

We like: Califia Farms Unsweetened Barista Blend Almond Milk

Net carbs: 1 gram per cup

Coconut milk is another excellent Keto-friendly milk, especially if you enjoy the taste of coconut. The coconut flavor also provides a little bit of natural sweetness without adding extra carbs.

We like: Pacific Foods Original Unsweetened Coconut Non-Dairy Beverage

Net carbs: 1 gram per cup

Flax milk is made from flax seeds, a great plant-based source of anti-inflammatory omega-3 fats. It’s another good Keto-friendly milk alternative and, like almond milk, has a neutral taste.  

We like: Malibu Mylk Unsweetened Vanilla Flax Mylk

Net carbs: 0 grams per cup

If you’ve ever snacked on (and then logged) macadamia nuts, you know they’re so high in fat that they’re almost oily. For this reason, they make a creamy, rich-tasting plant-based milk that’s profoundly low in carbs.

We like: Milkadamia Unsweetened Macadamia Milk

Net carbs: 2 grams per cup

Like other tree nut-based milks, Walnut milk is a great choice thanks to its neutral but distinctly nutty flavor.

We like: Elmhurst Unsweetened Milked Walnuts

Net carbs: 0 grams per cup

Hemp milk is made from hemp seeds, so it has a really mild taste. If other Keto milks taste too strong for you, hemp milk may be worth a try.

We like: Pacific Foods Hemp Beverage, Unsweetened Vanilla

Net carbs: 0 grams per cup

Looking for a Keto-friendly milk that’s perfect for enjoying with your low-carb dessert? Hazelnut milk is definitely it. Hazelnut and chocolate are a perfect flavor pairing, and hazelnut milk holds on to a distinctive hazelnut taste.

We like: Elmhurst Unsweetened Milked Hazelnuts

Net carbs: 1 gram per cup

Cashew milk is made from cashews, which are slightly higher in carbs than other nuts like walnuts or macadamias. For this reason, the carb count for cashew milk can vary significantly between brands — so make sure you check the label before you start sipping.

We like: Elmhurst Unsweetened Milked Cashews

Net carbs: 2 grams per cup

Pistachio milk can be hard to find in stores, but you can order it online. Iit has a very mild and smooth taste, and is great for making Keto-friendly lattes.

We like: Tache Unsweetened Pistachio Milk

Net carbs: 12 grams per cup

While all of the other options on this list are Keto-friendly, cow’s milk may be a good option for people on a more flexible low-carb diet (if dairy is tolerated). It makes for an ideal post-workout recovery drink as it contains a nice balance of protein, fat, and carbs. Opt for organic milk from pastured cows.

Generally, the only milks you want to strictly avoid on Keto or other low-carb dietary patterns are sweetened milks. This includes sweetened cow’s milk and sweetened plant-based milks. These milks are high in added sugar, which can quickly eat up your daily carb allotment. Added sugars (especially added sugars in beverages) have also been linked to obesity and weight gain, and the development of chronic diseases like type 2 diabetes.[*]

Keto dieters may also want to avoid oat milk and rice milk. Even the unsweetened versions of these dairy-free milk alternatives are high in carbs because they are produced from cereal grains.

If you are on a more flexible low-carb diet and you’re able to include cow’s milk on a regular basis, you may also want to avoid skim milk and opt instead for whole milk. Skim milk is lower in calories than whole milk because the fat has been removed but it is actually higher in carbs.

Additionally, several research studies have shown that full-fat dairy products may provide health benefits, like boosting heart and metabolic health. In some of these studies, reduced-fat dairy didn’t produce the same positive effect.[*][*][*]

You may also be wondering if any other milk products are Keto-friendly. Here’s a quick rundown.

Cream, which is separated from cow’s milk during processing, is ultra-high in fat and low in carbs — making it Keto friendly. It’s very rich and high in calories, making anything it’s added to extra indulgent.

Half and half is a combination of cream and whole milk. It provides some of the flavor and richness of heavy cream without all the calories. It’s also Keto-friendly, as long as you’re careful with how much you drink.

Both of these are regularly used as coffee creamers in Keto circles, but several other Keto friendly coffee creamers are also available and are usually made from the Keto-friendly milks listed above. Two that we like are Califia Farms Almond Milk Unsweetened Coffee Creamer and Thrive Market Unsweetened Keto Creamer.

Sour cream is tangy and creamy and perfectly Keto friendly. It can be used to mellow out spicy dishes or add a hint of richness to light dishes. It also provides a nice contrast to acidic foods, which is why we like it so much on Keto tacos with a squeeze of lime juice.

Most cheeses are Keto-friendly, and cheese is super versatile if you choose to include dairy in your diet. You can sprinkle it on top of nearly almost any food for added flavor, add it to sandwiches, snack on it straight from the fridge, or use it to make Keto-friendly sauces or crackers. However, be mindful of how much you’re eating if you’re trying to lose weight. Many people report that eating lots of cheese slows their weight loss down, even if they’re sticking to their daily carb goal.

Plain, unsweetened yogurt can be part of your Keto diet in small amounts, with full-fat Greek yogurt being your best bet. You can use it as a high-protein replacement for mayonnaise in chicken or tuna salad, or you can add some Keto-friendly sweetener and low-carb berries for an easy dessert parfait

Keto-friendly milk can be used in nearly any way that you would use regular milk — for instance, you can drink a glass of it, add it to your cereal, blend it up in a smoothie, or use it for dipping Keto-friendly cookies.

You can also use unsweetened, unflavored Keto milks for cooking, but if you tolerate dairy, using heavy cream or sour cream (if you’re looking to add creaminess to cooked dishes) may yield better results.

Feeling adventurous? It’s super easy to make your own Keto-friendly milk from scratch. Try these easy recipes for starters:

Keto Flax Milk

Keto Homemade Walnut Milk

Easy Keto Chocolate Milk

2-Minute Keto Almond Milk

While cow’s milk isn’t strictly Keto, it doesn’t have to be totally off-limits. 

However, if you’re working with a smaller daily carb goal, it may be better to choose a Keto-friendly alternative like almond milk or coconut milk. With the number of Keto-friendly milk options available, there’s sure to be one you like.

Disclaimer: This article contains affiliate links. Carb Manager may earn a commission for qualifying purchases made through these links.

• What to Eat
• Keto Beginners Series

Dairy products on a keto diet: what can you do?

Milk is familiar to all of us from infancy. It contains a lot of calcium, necessary for the growth of bones, teeth, nutrients for
development of the nervous system, strong immunity. Probably, not a single child had a childhood without porridge with milk. Attitude
adults to dairy products is formed from childhood. Someone cannot imagine life without them, someone is neutral, and someone
can’t stand it at all. What to do if you love them very much and decide to switch to a ketogenic diet? Is it possible to continue
Should I use it or should I limit it now?

What’s in it?

Dairy products are sources of proteins, fats, minerals, vitamins and carbohydrates. They contain vitamin A, K2, B6, B12, calcium,
zinc and other beneficial nutrients. On keto, it is important to choose those foods that are suitable for a low-carb diet in terms of BJU.

Milk contains a complete protein of animal origin, including all essential amino acids. It is represented by two
species: 80 – 90% casein and the rest whey protein.

Fat in dairy products is dominated by saturated (70%) and monounsaturated (25%) fatty acids, and
very few polyunsaturated. These proportions are great for keto because saturated fat promotes active
production of ketone bodies.

Carbohydrates are the most important macronutrient to look out for! They increase blood glucose levels
insulin release and can easily get you out of ketosis. It is by the content of carbohydrates that allow or limit the use
certain products on keto.

The main carbohydrate in milk is lactose, a disaccharide of glucose and galactose. Some types of dairy products contain quite a lot of it, and
in others there is little. It all depends on what happens to lactose in the process of obtaining them. For example, the production of kefir, yogurt
or cheese involves the treatment of milk with bacteria that, in the course of their life, convert lactose into lactic acid.
Therefore, the amount of carbohydrates in them is less than in the feedstock.

What is possible?

On a ketogenic diet, dairy products with a carbohydrate content of up to 7 g per 100 g are allowed. These include:

• butter, ghee, ghee;
• hard, soft cheeses: brie, camembert, mozzarella, cheddar, swiss and others;
• Greek yogurt;
• heavy cream;
• fat cottage cheese;
• sour cream;
• feta, parmesan, ricotta, cream cheese;
• whole milk yogurt;
• kefir.

The best dairy product on a ketogenic diet is ghee! On the Ruketo website, it is presented in two versions:
sweet cream and sour cream.
Thanks to a special production method, ghee is hypoallergenic. It is almost 100% fat, lactose and dairy free.
protein. Excellent for frying, improves the taste of dishes. Rich in fat-soluble vitamins A, E, easily digestible medium chain
fatty acids. Sour cream ghee additionally contains metabiotics that promote a healthy microbiome.

All dairy products with added sugar are banned, including store-bought sweetened yoghurts, curds, and cheese curds.
The amount of carbohydrates in them is too high, and the health benefits are very doubtful. Milk is also limited on keto, especially
fat free.

Dairy products allowed on a low-carbohydrate diet are high in fat and protein. It’s pretty satisfying
high-calorie food, so you should not get carried away too much so that there is no surplus of calories. The main thing is moderation, especially if
you want to lose excess weight.

Who should limit or eliminate dairy products?

The main warnings are that dairy products increase insulin levels, can bring you out of ketosis, prevent
weight loss, support inflammation.

Indeed, due to the presence of lactose and protein in the composition, they affect the level of insulin. Therefore, in metabolic syndrome,
insulin resistance or diabetes, you need to choose foods with a low insulin index (AI). Feature of dairy
products in that the glycemic (GI) and insulin index for them are very different. For example, the GI of yogurt is 35,
but the AI ​​is 115, which is more than the AI ​​of white wheat bread!

In addition to yogurt, a high insulin response is given by:

• cottage cheese;
• kefir;
• curdled milk;
• ryazhenka;
• milk.

The lowest AI value for butter, heavy cream, soft cheeses, in which the content of protein and lactose is minimal.

Due to the high AI, dairy products are recommended to be limited when losing weight. Insulin inhibits the breakdown of fat reserves,
because its job is to store fat. If you have been trying to lose weight for a long time, but nothing works, try eliminating milk from the menu.
for at least 7 days. This will help overcome the plateau effect and shift the weight.

Milk causes skin rashes in some people. This is due to the fact that it contains insulin-like growth factor (IGF-1),
increases the production of sebum and promotes the formation of acne.

Most dairy products are not suitable for people who are lactose intolerant or allergic to milk protein.

Lactose intolerance manifests itself in the form of abdominal pain, bloating, nausea, diarrhea. If lactose sensitivity is not
too high, sometimes it is allowed to use butter, cheese, yogurt in which its content is minimal.

Milk protein allergy is usually associated with casein. More precisely, with a variety of one of its fractions – A1 beta-casein.
When it is cleaved in the gastrointestinal tract, the peptide beta-casomorphin-7 is formed, which provokes the release of histamine. Allergy manifests itself in the form
hives, indigestion, vomiting and can even cause anaphylactic shock.

How to choose?

When used in moderation and without contraindications, dairy products have a beneficial effect on health. Important
only take into account the serving size, as well as the amount and ratio of macronutrients.

What to look for when choosing them?

Buy grass-fed or grass-fed dairy products whenever possible.
on free range. Dairy products from grass-fed cows contain more anti-inflammatory omega-3 fatty acids
and linoleic acid than from cows raised on grain.

When buying dairy products in the store, read the labels carefully. Sometimes there is added sugar in the composition,
which is unacceptable for keto.

Products made from goat’s or sheep’s milk are healthier and safer in terms of allergies. They suit people
with sensitivity to beta-casein A1, because the proteins that make up them do not cause allergic reactions. Goat milk
in fat content comparable to cow’s. It is a good source of easily digestible calcium, carotene, vitamin A, niacin, bioavailable
iron, magnesium. Compared to cow, it contains more capric, linoleic acids and due to the smaller size of fat globules
better absorbed by the human body. Sheep milk is richer and more nutritious. It has more protein, essential amino acids,
calcium, zinc, magnesium, phosphorus, iron than in cow’s milk.

When consuming dairy products, it is important to monitor your body’s reaction. Here everything is individual. on keto
there is no need to completely abandon them. However, for many people, avoiding dairy helps you feel
feel better, reduce skin rashes, food cravings, facilitate weight loss.

Is milk possible on a keto diet

When can you drink milk on a keto diet?

When should you avoid milk on a keto diet?

Many of us grew up on milk. In fact, most newborn mammals depend on their mother’s milk for survival and nutrition. Note that whole milk contains about 12 g of net carbohydrates, 8 g of fat and 8 g of protein per serving (about one glass).

Dairy products are acceptable on a ketogenic diet, but you need to be careful. While one glass of whole milk won’t hurt you (or kick you out of ketosis), this product contains slightly more carbs than you need during keto. They can easily fit into the awful hidden carbs that you might forget to factor into your macros throughout the day.

However, one glass of milk offers impressive health benefits.

1. Calcium
Calcium is most commonly associated with bone health. However, he also plays many other roles. Recent studies have shown that it may protect against heart disease, diabetes, and even cancer.

2. Vitamin D
Vitamin D is produced by the body in response to sun exposure, but can also be taken as a supplement or consumed in certain foods such as milk. Vitamin D has been shown to improve bone health, immune system health, regulate insulin levels, and improve the cardiovascular system.

3. Phosphorus
Did you know that phosphorus is the second richest element in the body? It makes up one percent of our body. With that said, there is no doubt that it is an important mineral that is responsible for hundreds of different processes.

4. Potassium
Potassium is the third most abundant mineral in the body. It “works” with another important mineral, sodium , to support and enhance optimal cell function.

5. Vitamin A
Vitamin A is a key antioxidant offering multiple benefits to different systems throughout the body. It helps fight inflammation, which has been shown to be the root cause of many chronic diseases.

6. Vitamin B12
Some of the best benefits of vitamin B12 include its role in improving brain and heart health. Not only does it boost cognitive function, but it also helps form the protective covering of myelin. It is safe to say that if you are deficient in vitamin B12, your cognitive abilities will be seriously affected.

Do you like milk?

YesNo

When can I drink milk on a keto diet?

• On a targeted ketogenic diet when you consume milk before or after your workout.
  This is a type of keto diet designed for more active people who need more carbohydrates. It allows 20 to 50 grams of extra carbs an hour before or after your workout.
• On a cyclical ketogenic diet when you drink milk during “carbohydrate” days.
  This is another form of diet that suggests 5 days of the standard ketogenic diet and 1-2 days of “carbohydrate”. This means eating low-calorie, high-carb foods 24 to 48 hours a week to fully replenish your 400 to 600 grams of glycogen stores. However, this diet is only recommended for athletes or individuals who train at such a high intensity that they absolutely need this serving of carbs.