In fact, there are plenty of dairy options that will fit in with your 50-grams-of-carbs-a-day (or fewer!) lifestyle, says Pegah Jalali, a nutritionist with Middleberg Nutrition. Now, not to be repetitive or anything, but just to make sure it’s clear: You don’t need to ditch dairy entirely if you want to do keto. To keep up with those sans-dairy products, go for nuts, avocados, seeds, and plant-based oils. And let’s not forget about keto’s big player: fats. For calcium, Pride says to consider sardines, tofu, kale, and fortified almond milk and for potassium, avocados, spinach, salmon, and edamame. That being said, however, “you still want to be sure you’re looking for unsweetened or no sugar added options to make sure the products fit your needs,” Pride explains.Įqually as important? Making up for any lost nutrients (calcium, protein, potassium) that you might’ve previously been getting by your yoghurt, dairy, and cheese consumptions. ![]() You just need to know which swaps are smart swaps - like unsweetened almond milk for regular ole dairy milk and plant-based yoghurts for usual dairy yoghurt. Okay, but what if you don’t eat dairy - can you do keto without dairy?Ībsolutely, Pride says. So, to make navigating the dairy aisle easier, remember these dairy no-no’s on keto: a soft part-skim ricotta with about 6 grams of carbs in half a cup serving, she explains. When it comes to cheese, Pride encourages you to “be choosy.” For an option that’s lower in carbs, go for those that have been aged for longer, such as a sharp New England cheddar, which can have less than 1 grams per serving vs. ![]() “Some sweetened yoghurts can pack close to 40 grams of carbs per serving, so they may have to be enjoyed in smaller portions or swapped for a lower-carb alternative.” “It really comes down to look out for added sugar,” Pride says. So which dairy foods don’t work on a keto diet? For instance, higher-carb dairy products like ice cream and flavoured milk will have a higher sugar content compared to something like a cheese or plain milk, explains Hillary Pride, a registered dietitian and certified personal trainer in Portland, Maine. “So, you can’t go hog wild on dairy.”īut a quick look at the nutrition facts can help you determine which dairy products might be a do and a don’t. 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,” says Scott Keatley , of Keatley Medical Nutrition Therapy. 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: dairy 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. But before all you dairy devotees out there jump on the trend train, a little FYI: Keto is not entirely an ice cream-filled dream. ![]() So from the outside looking in, it might seem like the keto diet’s essentially a free pass to eat all the butter, cheese, and heavy cream your heart desires. Even if you’re not Keeping Up With Keto Diet (get it?), odds are by now-especially given the food fad’s undying popularity and all-you know some of the basics about the high-fat, moderate-protein eating plan.
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