Drink Milk on the Keto Diet
When you switch to the keto diet, you are expected to cut down on your carbohydrates and sugar intake. While dairy products are a good source of protein, they can also have high levels of carbs and sugar. This is why most dieters choose to stick with non-dairy milk alternatives such as coconut milk or almond milk. But is it safe to drink milk on keto? The answer depends on how strict you are with your carb intake.
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The keto diet is a high-fat, low-carb diet that aims to keep you in a state of ketosis. This means that your body will use fat for energy and it will not produce any glucose or insulin. As such, you should aim to get 70% of your calories from fat and the remaining 20% from carbohydrates. In order to stay in ketosis, you must limit your daily intake of carbs to less than 50 grams. The best way to do this is by consuming foods that are high in fat and low in carbohydrates, such as meat, cheese, eggs, avocados, nuts, seeds, and vegetables.
Cow’s milk is not a great choice when you are on the keto diet because it contains lactose, which is a form of sugar. One cup of cow’s milk has 12 grams of carbohydrates. Even skim and low-fat milk have a higher amount of carbohydrates than whole milk, so it is better to avoid these options.
Is it Safe to Drink Milk on the Keto Diet?
You should also avoid flavored milks and yogurt, which often have added sugar that can increase your carbohydrate count. Instead, try unsweetened oat milk or almond milk, which are both good choices for the keto diet. It is also important to note that these plant-based milks are not the same as soy milk, which should only be used in moderation on the keto diet.
Other dairy options that are good for the keto diet include cottage cheese and ricotta, which are both high in fat but low in carbs. These are also good sources of calcium, potassium, and phosphorous. You should also consider a milk substitute such as jicama, which is low in carbs and has a similar consistency to cow’s milk.
The keto diet is a good choice for people who are lactose intolerant or have digestive issues that prevent them from digesting milk. However, it is still a good idea to limit your consumption of dairy milk, as it can lead to high levels of saturated fat and cholesterol.
The Healthy Keto Diet seeks to mitigate these risks by prioritizing nutrient-dense whole foods and emphasizing quality over quantity. Rather than focusing solely on macronutrient ratios, this approach encourages individuals to make mindful food choices that promote overall health and well-being.Whole Foods Emphasis: Instead of relying on processed keto-friendly products and artificial sweeteners, the Healthy Keto Diet encourages the consumption of whole, minimally processed foods. Leafy greens, non-starchy vegetables, nuts, seeds, avocados, and healthy fats like olive oil and coconut oil form the foundation of this approach.