The Ultimate Guide to Keto & Dairy

Introduction

The ketogenic diet was introduced to the world in the 1920s as a treatment for epilepsy. Since then, it has caught the attention of a lot of health-conscious individuals as a simpler path to weight loss. At its core, it’s made up of embracing a low-carb diet in lieu of a high-carb one. If you’re curious about why it works, you should check out our other blog post on why keto works. In this comprehensive guide, we’ll take a deep dive into keto and dairy. We’ll explore the significance of dairy within the ketogenic diet, highlighting its qualities and nutritional values and talking about how to incorporate it into your diet. This post is going to be your go-to resource for understanding how various dairy products can fit seamlessly into your keto lifestyle as well as introduce some actionable tips on using everything we’ve discussed in your daily life. Ready? Great! Let’s go!
Fun Fact: This blog post is exciting to write because here at No Guilt Bakes, we are obsessed with the perfect cheese sandwich which goes perfectly with our Keto Bread Mix.

 

 

Section I

Milk and Its Variants

When dairy is discussed, usually, most people’s minds go to milk for that reason, it’s only natural that that’s the first thing we will discuss. In the ketogenic world, not all milk is created equal.

 

1.1 Regular Milk

Cow’s Milk is a staple in most households. But in the keto journey, this milk is shunned mainly because of its large amount of carbs which come mainly in the form of lactose—a natural sugar found in milk. A single cup can contain 10g – 12g of carbohydrates (and since on keto, we stay below 50g per day, 10g is 20% of your allowable carbs for the day). The significant carb content can disrupt ketosis.

 

1.2 Milk Powders & Evaporated Milk

These types of milk usually concentrate on the carbohydrates found in regular cow’s milk. They are typically not recommended for the keto diet. They also contain a bunch of fillers.
Fillers: When it comes to milk, fillers are substances added to modify or extend the volume of the product. Examples include water (dilution), non-dairy substances like vegetable oil or soy, sweeteners, protein concentrates.

 

1.3 Keto-Friendly Alternatives

In our post on the Best and Worst Milk Options on Keto, we laid out a bunch of alternatives to milk which are more keto-friendly options. Some of the ones we mentioned are:

• Macadamia Nut Milk: Derived from the macadamia nut and containing approximately 0g of net carbs, in addition to its low-carb nature, it also has a few health benefits including its ability to reduce the risk of heart disease and type 2 diabetes. [1]
• Almond Milk: Derived from the almond nut, it’s low in carbs and is versatile complementing both sweet and savoury dishes.
• Coconut Milk: Rich and creamy, it's another keto-friendly alternative which adds a delightful tropical flavour to curries, smoothies and desserts. Just make sure it doesn’t have any unnecessary fillers.

1.4 Tips for Selecting Your Own Keto-Approved Milk Substitutes.

1. Read our blog post which goes into detail about the different types of milk so you have a full overview of the landscape.
2. Check nutritional labels: Always read the nutritional label to identify the carb content.
3. Avoid added sugars: Stay away from any option which has added sugars or sweeteners. They add sweetness but they also very quickly add carbs.
4. Experiment: With so many varieties, sources and types, it may take a while to find the exact type of milk which fits into your lifestyle and which you enjoy. Take your time trying out new options and varieties.
5. Try homemade options: Consider making milk substitutes at home. This allows you to control the ingredients and the carb content.

Understanding lactose:

Lactose is a type of sugar found in milk and dairy products. It’s a disaccharide, meaning it’s composed of two sugar molecules—glucose and galactose, linked together. It plays a crucial role in providing energy to young mammals, including human infants, as it’s the primary energy source in breast milk. To digest lactose, the body relies on an enzyme called lactase, which breaks down lactose into glucose and galactose so it can be absorbed into the bloodstream and used for energy. Lactose is generally avoided in the keto diet because it’s a source of carbohydrates.

 

Section II

Cheese

Cheese lovers, rejoice! In the world of keto, cheese is not just embraced but celebrated. Let’s take a deep dive into this world and explore the different facets.

2.1 Hard & Soft Cheese

In the world of cheese, there’s a whole spectrum of tastes, flavours, aromas and uses. Soft cheese is unripened cheese made by coagulating casein (milk proteins) with acid. Hard cheese is aged (and ripened) and made by coagulating milk proteins with rennet and culture acids. The ripening process is helped by adding bacteria or mold [2].

2.2 Analysing Carb Contents

Different cheeses have different carb contents. Some cheeses, like cream cheese and brie, are naturally low in carbs, making them keto-friendly choices. Others, however, like cottage cheese and ricotta, contain slightly more carbohydrates.

2.3 Keto-Friendly Cheeses

• Cream Cheese: Cream cheese is creamy and low in carbs. This makes it a keto kitchen staple as it comes in handy with both sweet and savoury keto recipes.
• Cheddar Cheese: Cheddar cheese is sharp and bold and adds a punch of flavour to keto dishes.
• Mozzarella Cheese: This cheese is known for its melt-in-your-mouth texture. It’s also the perfect cheese for keto-friendly pizzas, casseroles, etc.
• Parmesan Cheese: With its robust umami flavour, parmesan cheese enhances the taste of keto-friendly dishes. We'll explore its uses and benefits.
• Brie and Camembert: Soft, creamy, and indulgent, these cheeses bring an elegant touch to your keto palate. Find out how to savour them.

2.4 Incorporating Cheese

Cheese isn’t just for snacking; it’s a versatile ingredient that can transform meals into gourmet delights. In a future post, we will share creative ideas on how to use cheese to level up your culinary repertoire.

 

 

Section III

Whey Products and Protein Powders

Whey protein, which is a by-product of cheese production, is often associated with fitness enthusiasts. It plays a pivotal role in both fitness and ketogenic diets. Let’s explore how:

3.1 The Role of Whey in Fitness & Keto

Muscle Support: Whey protein is mainly used by fitness enthusiasts because of its role in muscle repair and growth. It’s a complete protein which means it contains all essential amino acids making it valuable for muscle recovery after workouts.
Ketosis Support: For people following a keto diet, maintaining ketosis is crucial. Whey protein is low in carbohydrates, making it a keto-friendly protein source that won't disrupt ketosis. Although it's a good idea to check the back of the label to make sure your whey protein doesn't contain sugar ( which some people add to sweeten it!)

3.2 Protein Powders & Beyond

• Whey Protein Isolate (WPI): WPI is a highly refined form of whey protein, containing minimal carbohydrates and fats. It's a preferred choice for those aiming to maximise protein intake without excess carbs. [3]

Fact: Here at No Guilt Bakes, we use isolate in our baking to keep the carb count as low as possible. 

On Gluten in Baked Products: 
Proteins like gluten give structure to baked items in the following ways:
Dough Formation: When flour is mixed with water, gluten creates a stretchy network that traps air bubbles giving the dough elastic properties.
Gas Retention: During the fermentation process (like proofing bread dough), yeast or other leavening agents produce carbon dioxide. The gluten network traps the gas bubbles and causes the dough to rise and expand giving the baked items a light and airy texture. 
Strength and Elasticity: Gluten provides strength and elasticity to the dough allowing it to stretch and expand while maintaining its structure. 
As a Binding Agent: Gluten acts as a binding agent, holding all the ingredients together and preventing the baked goods from crumbling.

• Whey Protein Concentrate (WPC): WPC retains more of the beneficial fats and carbohydrates found in whole whey. It offers a slightly higher carb content compared to WPI but still fits into many keto diets. [4]
• Beyond Powders: Whey protein isn't limited to powders. It's also found in protein bars, ready-to-drink shakes, and even some keto-friendly snacks.

3.3 Analyzing the Carb Content of Whey Products

Carb Variations: The carb content of whey products can vary significantly. WPI typically contains fewer carbs (around 1-3 grams per serving), making it ideal for strict keto diets. WPC may have slightly more (3-5 grams per serving), while flavoured or blended protein products can contain higher carb amounts.
Reading Labels: When choosing a whey product, scrutinize the nutrition label for carbohydrate content. Look for products labelled as "low carb" or "keto-friendly."

3.4 Recommendations for Keto-Friendly Protein Powders

1. Keto-Approved Brands: Some brands specialize in producing keto-friendly protein powders. Look for options from reputable companies that specifically cater to keto dieters. [5]
2. Ingredients Matter: Opt for products with minimal ingredients, free from added sugars or artificial sweeteners that could increase the carb count.
3. Protein Blend Options: Some keto-friendly protein powders combine whey with other low-carb protein sources like collagen or egg white protein, offering a well-rounded nutritional profile.
4. Flavour Variety: Explore different flavours to find one that complements your taste preferences and fits seamlessly into your keto recipes and shakes.
5. Incorporating whey products and protein powders into your keto regimen can enhance your dietary flexibility, support muscle health, and contribute to your overall well-being.

 

 

Section IV

Cream, Butter & Ghee

In this section, we’ll explore dairy fats—the keto-friendly aspects of heavy cream, butter and ghee. These are celebrated in the ketogenic diet for their low-carb and high-fat characteristics (which is what we want in keto). In this section, we’ll discuss why they are staples in keto cooking, offer guidance on incorporating them in keto recipes and emphasise the importance of using butter and ghee. Let’s get started, shall we?

4.1 Cream, Butter & Ghee: Keto Triple Threat

The magic of these three lies in their macronutrient composition–they are exceptionally low in carbohydrates and high in healthy fats. In the world of keto where fat is the primary energy source, these fats are treasured assets. The minimal carb content in these dairy products ensures they won't disrupt ketosis. Their fat content actively supports and sustains the ketogenic state by providing the energy needed to thrive on this low-carb diet.

4.2 Incorporating cream, butter and ghee in cooking

Heavy cream is a versatile ingredient that adds richness to both sweet and savoury recipes. Whip it up for a luscious dessert topping or blend it into creamy keto soups and sauces.
Butter brings a depth of flavour to keto dishes, elevating the taste of vegetables, proteins and baked goods. It’s also an amazing choice for sautéing or pan-frying.
Ghee (liquid gold), also called clarified butter is a keto powerhouse. It’s virtually lactose and casein-free, making it a suitable option for those with dairy sensitivities. Ghee’s high smoke point makes it perfect for high-heat cooking and its rich and nutty flavour enhances a wide range of keto recipes.

4.3 Importance of Quality Butter and Ghee

• Butter: Different sources of butter create different qualities of butter. Quality butter is sourced from grass-fed cows and is often richer in nutrients including omega-3 fatty acids, which can benefit your health. 
• Ghee: Just as with butter, the source of the milk used to make ghee impacts its nutritional value. Quality ghee comes from grass-fed cows and is produced with care to preserve its purity and flavour.

 

 

Section IV

Yoghurt and Its Varieties

Yoghurt, a beloved dairy product, brings unique challenges to a keto diet due to its carbohydrate content. In this section, we’ll explore the challenges of regular yoghurt and discuss low-carb yoghurt alternatives like Greek yoghurt and dairy-free options.

5.1 Regular Yogurt's & Keto

Traditional yoghurt is relatively high in carbohydrates, primarily due to its natural milk sugars (lactose). A typical serving of regular yoghurt can contain anywhere from 10g to 15g of carbohydrates, making it a challenging fit for keto dieters who aim to limit their daily carb intake.
Impact on Ketosis: The carb content in regular yoghurt can potentially disrupt ketosis, for this reason, many opt to explore low-carb yoghurt alternatives.

5.2 Low-Carb Yoghurt Options

• Greek Yogurt: Greek yoghurt is a go-to option in the keto world. It’s strained to remove excess whey resulting in a yogurt that's significantly lower in carbohydrates. A typical serving contains around 6-8 grams of net carbs, making it a preferred choice for keto dieters.
• Dairy-Free Yogurt Alternatives: For those with lactose intolerance or following a dairy-free keto lifestyle, alternative milk yoghurts, such as almond yoghurt or coconut yoghurt, offer low-carb options. They provide the creamy texture and probiotic benefits of traditional yoghurt without the carb load.

 

 

Section VI

Benefits and Nutritional Value

In this section, we’ll dive into the nutritional benefits of incorporating dairy into a keto diet. Dairy products play a crucial role in providing essential nutrients like calcium, vitamin D and probiotics. We’ll explore how dairy contributes to satiety and overall well-being on a ketogenic diet.

6.1 Nutritional Benefits of Dairy on Keto

• Rich Source of Calcium: Dairy is renowned for its calcium content, a mineral vital for strong bones and teeth. Incorporating dairy into your keto diet ensures you receive this essential nutrient, helping to maintain bone health. [6]
• Vitamin D Absorption: Dairy products often contain vitamin D, a fat-soluble vitamin. Vitamin D plays a pivotal role in calcium absorption, ensuring that your body optimally utilizes the calcium from dairy for bone health and overall well-being.
• Probiotics for Gut Health: Certain dairy products, like yoghurt and kefir, are rich in probiotics. Probiotics support a healthy gut microbiome, aiding in digestion and potentially benefiting your immune system. Including probiotic-rich dairy in your keto diet can contribute to gut health. [7]

6.2 Dairy for Satiety on Keto

High-Fat, High-Satiety: Dairy products are typically high in healthy fats, which play a significant role in keto diets. These fats not only provide a source of energy but also promote satiety.

6.3 The Holistic Benefits of Dairy on Keto

• Balanced Nutrition: Dairy products offer a well-rounded mix of nutrients, making them valuable additions to your keto diet. Alongside calcium, vitamin D, and probiotics, they provide essential amino acids, fats, and proteins, contributing to the overall nutritional balance of your meals.
• Sustained Energy: The fats in dairy serve as an energy source that aligns perfectly with keto's high-fat requirements. The sustained energy they provide can support you in reaching your daily goals while keeping your carb intake low.
• Well-Being and Flavor: Dairy's taste and versatility add a pleasurable dimension to keto cooking. Whether it's the creaminess of a yoghurt parfait, the richness of a cheese sauce, or the comforting warmth of butter, dairy contributes to a sense of well-being on your keto journey.

 

 

Section VII

Potential Downsides and Considerations

In this section, we will address the common concerns and considerations related to including dairy in a keto diet. We’ll discuss the downsides, such as lactose intolerance and dairy allergies, explore the impact of dairy on ketosis and digestion, and offer strategies for managing dairy-related issues on a ketogenic diet.

7.1 Common Concerns: Lactose Intolerance and Dairy Allergies

Lactose Intolerance: Many individuals have difficulty digesting lactose, defined above as a sugar found in dairy products. Symptoms of lactose intolerance can include bloating, diarrhoea, and stomach discomfort. Keto dieters with lactose intolerance should choose lactose-free or low-lactose dairy products, like hard cheeses, and explore dairy alternatives such as almond milk or lactose-free yoghurt options.
Dairy Allergies: Some people have dairy allergies, which can lead to allergic reactions ranging from mild skin rashes to severe anaphylaxis. People with dairy allergies must avoid dairy products altogether and opt for dairy-free keto alternatives.

7.2 Potential Drawbacks of Dairy on Keto 

Carb Content and Ketosis: While low-carb dairy products exist, some dairy items, like regular milk and sweetened yoghurts, can contain more carbohydrates. Consuming carb-heavy dairy products can potentially disrupt ketosis.
Digestive Sensitivities: In some cases, even keto-friendly dairy products may cause digestive discomfort for individuals with sensitive stomachs. It's essential to pay attention to your body's response to dairy and adjust your choices accordingly. It’s always an option to remove dairy products from your diet completely.

7.3 Strategies for Managing Dairy-Related Issues on Keto

Choose Low-Carb Options: To stay in ketosis, select dairy products with low carbohydrate content. Opt for Greek yogurt over sweetened yogurts, and hard cheeses over soft, carb-rich ones.
Lactose-Free Alternatives: If lactose intolerance is a concern, explore lactose-free dairy or dairy alternatives. Almond milk, coconut milk, and lactose-free yoghurt are suitable options.
Dairy-Free Keto Choices: A dairy-free keto approach is feasible if you have dairy allergies or simply prefer to avoid dairy. Replace dairy products with alternatives like almond cheese, coconut milk, and dairy-free creamers.
Listen to Your Body: Pay attention to your body's response to dairy consumption. If you experience digestive discomfort, consider limiting or excluding dairy from your diet.

 

 

Section VIII

Meal Planning and Shopping Tips

In this section, we’ll discuss practical guidance on selecting and storing keto-friendly dairy products, meal planning tips for integrating dairy into a well-rounded keto diet, and the importance of reading labels to identify hidden carbohydrates.

8.1 Selecting and Storing Keto-Friendly Dairy Products

High-Fat, Low-Carb Products: When shopping for dairy, prioritize high-fat, low-carb options. Look for heavy cream, full-fat Greek yoghurt, hard cheeses, and butter. These are essential for a keto diet.
Check Expiry Dates: Ensure that the products you select have a reasonable shelf life. Buying dairy with later expiry dates reduces the risk of spoilage.
Proper Storage: Dairy items are sensitive to temperature. Keep them refrigerated at the recommended temperature to maintain freshness. Soft cheeses, like cream cheese, should always be sealed to avoid moisture loss. Some products such as yoghurt have short shelf lives once they are opened. Cross-check what it says on the packaging.

8.2 Reading Labels for Hidden Carbs

Hidden Carbohydrates: Dairy products may contain hidden carbohydrates in the form of added sugars, particularly in flavoured yoghurt or milk. Always read the labels carefully to identify any hidden carbs.
Net Carbs: Focus on net carbs, in our blog post we explain how to calculate net carbs in the UK. This gives you a more accurate reflection of the carbs that impact ketosis.
Artificial Sweeteners: Some dairy products use artificial sweeteners to reduce sugar content. While these can be keto-friendly, be mindful of how your body reacts to them. 

 

 

Section IX

Conclusion and Key Takeaways

Here, we'll summarize the key points discussed in the post.

9.1 Key Takeaways

• Dairy on Keto: Dairy can be a valuable asset in your ketogenic diet due to its high-fat, low-carb nature. It offers a rich source of calcium, vitamin D, and probiotics, and can enhance the taste and nutrition of your meals.
• Low-Carb Dairy Options: Opt for low-carb dairy choices like Greek yoghurt, hard cheeses, heavy cream, and ghee. These dairy products are better suited for keto diets compared to their high-carb counterparts.
• Personal Considerations: Consider your individual factors, such as lactose intolerance or dairy allergies, when including dairy in your diet. Lactose-free or dairy-free alternatives are readily available.
• Labels: Reading labels is crucial to identify hidden carbohydrates and make the most keto-friendly dairy choices. Focus on net carbs to ensure minimal impact on ketosis.
• Meal Planning: Plan your keto meals to incorporate dairy strategically. Whether it's a creamy cheese sauce, rich soups, or satisfying desserts, dairy can enhance your culinary experience.

9.2 Making Informed Choices

As you journey through your ketogenic lifestyle, making informed choices regarding dairy will play a pivotal role in your success. Whether you're striving for weight management, improved overall health, or simply indulging in delicious keto dishes, dairy can be your ally.
It's important to remember that not all dairy products are created equal. High-quality, low-carb dairy should be your focus. Whether you're enjoying a keto-friendly Greek yoghurt parfait, a cheesy keto casserole, or a creamy coffee with heavy cream, dairy can add to your keto experience while supporting your health and dietary goals.

 

Are you ready to embark on a keto journey that's both delicious and nutritious? Join our growing keto community and stay connected with us for a wealth of keto tips, recipes, and support.
At No Guilt Bakes, we focus on low-carb and keto snacks and treats which taste just as good as the sugary versions.  Subscribe to our email list and see what we have in store.

 

References

1. https://www.medicalnewstoday.com/articles/324233
2. https://www.lionsdeal.com/blog/soft-cheeses-variety-types-used-many-ways/#:~:text=Soft%20cheese%20is%20un%2Dripened,aided%20by%20bacteria%20or%20mold.
3. https://www.webmd.com/diet/difference-whey-and-whey-isolate
4. https://www.healthline.com/nutrition/whey-protein-isolate-vs-concentrate#TOC_TITLE_HDR_4
5. https://www.healthline.com/nutrition/low-carb-protein-powders#how-we-chose
6. https://orthoinfo.aaos.org/en/staying-healthy/calcium-nutrition-and-bone-health/#:~:text=Calcium%20is%20a%20mineral%20that,from%20the%20foods%20we%20eat.
7. https://my.clevelandclinic.org/health/articles/14598-probiotics