![]() That description makes it clear that keto dieters should be consuming high-fat and/or low-carb foods. ![]() Keto is a high-fat, low-carb diet designed to switch your body from relying on glucose (sugar) for fuel to using ketones (from fat) instead. That leaves us with another question to answer: what about non-dairy milk options? 5 Non-Dairy Milk Alternatives for Keto Skim milk is not keto, but heavy cream is (in moderation). It’s basically an inverse of the amount of butterfat: the more fat content in a milk product, the less sugar and the more suitable it is for keeping you in ketosis. Let’s take a look at that list of dairy products one more time, this time focusing on carb content (based on one liquid cup of each at about 240 ml, or 8 fluid ounces). ![]() Lactose is the sugar content of milk, and the amount of lactose in each product changes its net carbs. It’s all about the sugar and carb intake. Short answer: you can drink milk on keto, but it is not keto-approved. That answers some questions about the differences between dairy products, but what about their carb content when it comes to keto? Can You Drink Milk on Keto? The Carb Content of Dairy Products Half-and-half is made up of half light cream and half whole milk with about 12% butterfat content overall. Its butterfat percentage depends on the kind of cream used to make it (buttermilk can come in whole, 2%, and skim versions as well). Skim milk : Less than 0.5% of skim milk (aka low-fat milk) is butterfat.īuttermilk (like Greek yogurt) is a fermented dairy product that traditionally was made up of the liquid leftover after churning butter from cultured cream.2% milk: You guessed-this product is made up of 2% butterfat.Whole milk : Thinner than cream, whole milk or full-fat milk has roughly 3.5% butterfat content.Light cream: The lightest of creams has about 20% butterfat.Whipping cream: A butterfat content of around 35%.Heavy cream : Sometimes referred to as “heavy whipping cream,” this product has around 38% butterfat content.What makes heavy cream different from skim or 2% or full-fat milk? The difference is the percentage of butterfat in cow’s milk products. In fact, heavy cream is part of many keto recipes and sauces, and even safe for ordering a keto coffee at Starbucks. Whether you’re consuming grass-fed butter, ghee, cream cheese, cottage cheese, yogurt, or sour cream, you’re getting keto-friendly healthy fats and protein. Unless you have a lactose tolerance or are keeping a vegan keto diet, plenty of dairy products are welcome on keto. Many keto recipes call for heavy cream, but is that the same as drinking full-fat milk? And what about the carb count of skim milk? We have the nutritional details on dairy and non-dairy milk products so you can decide which of them works best for you. This is easy at first (bread, gone, mashed potatoes, also gone), but as you narrow down your macros and get more precise, everything falls under scrutiny, including milk. The first order of business when beginning a keto diet is to identify high-carb foods and eliminate them from your life.
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