In the world of weight-loss diets, low-carbohydrate, high-protein eating plans often grab attention. The ketogenic or "keto" diet is one such plan. Unlike other low-carb diets, which focus on protein, a keto plan centers on fat, which supplies as much as 90% of daily calories. Because the keto diet has such a high fat requirement, followers must eat fat at each meal. The keto diet reduces your total carb intake to less than 50 grams a day.
The Basics of the Keto Diet
The keto diet aims to force your body into using a different type of fuel. Roshini G. Merneedi, RD, a dietitian at Northwestern Medicine, explains that your body's primary energy source is glucose, which comes from the breakdown of carbohydrates. The keto diet limits carbohydrates, forcing your body to burn fat for fuel instead. When these stores are full, they are converted into fat. In this state, your body breaks down fats into molecules called ketones. Ketones serve as an alternative fuel source.
Dairy and the Keto Diet
When it comes to healthy eating, there are endless diet and lifestyle plans that you can follow. What works best for you depends on your personal health goals and how accessible certain foods are to you. The ketogenic or keto diet is one of the most popular today - and dairy pairs perfectly with this diet. To satisfy the keto rules, foods must be low enough in carbs to promote ketosis. Ketosis is the fat-burning state driving the potential benefits of this particular diet. Including dairy in your keto diet gives you plenty of delicious options to liven up your menu with keto fats. Not only that, the naturally occurring nutrients in dairy products help you stay nourished while limiting your intake of other food groups.
Dairy Products to Enjoy on Keto
- Butter: With about 11 grams of fat per tablespoon and zero carbs, butter is an ideal source of fat on the keto diet. A little butter is perfect for your keto lifestyle, as it’s carb-free and about 80% fat. Butter also happens to be one of the richest food sources of butyrate. Some research indicates that organic butter from grass-fed cows may have a slightly more favorable composition of fats than butter from conventionally raised cows, but whichever you choose, make sure it’s of high quality.
- Ghee (Clarified Butter): Free of the milk protein casein and the milk sugar lactose, ghee is ideal for those who are extra cautious about their lactose intake or who are sensitive to it. Ghee, the Hindi word for “fat,” is clarified butter, but cooked just a bit longer. When you remove the butter from the heat as soon as the separation of butterfat and milk solids occur, you end up with clarified butter. When you wait until the milk solids start to caramelize, that’s ghee. Ghee contains 25% or higher short-chain and medium-chain triglycerides (MCTs). Butter has around 12% to 15% (In comparison, coconut oil has 62% MCTs). Short to medium chain fats are more easily digestible, and the more easily digestible the fat is, the more accessible it is as an energy source: they are easily turned into ketones, which puts you faster into ketosis. Ghee has only minute amounts of lactose and casein left after the removal of milk solids. It doesn’t cause inflammation or trigger allergies like other dairy products. Saturated fats, like grass-fed butter or ghee, raise levels of HDLs (high density lipoproteins). Ghee also produces much less acrylamide compared with other oils with equally high smoking points. Acrylamide is a toxic compound that forms in some starchy foods when prepared in high temperatures (baking, frying, roasting).
- Plain Greek Yogurt: If you love yogurt, plain Greek yogurt is your best option for enjoying this breakfast staple while following a keto diet. It’s lower in carbs compared to other yogurts because more of the liquid whey is strained out, which contains lactose. Yogurt is also a great source of beneficial bacteria known as probiotics, which promote healthy digestive function.
- Heavy Cream or Heavy Whipping Cream: Made from pure milkfat, heavy cream and heavy whipping cream are high in fat and low in carbs - the keto dessert-lover’s dream! An important note: This product is very high in calories, so indulge mindfully!
- Sour Cream: Perfect for use in dips, dressings or as a thickener, full-fat sour cream fits into the keto diet as it contains about 19 grams of fat and 4.6 grams of carbs per 100-gram serving.
- Most Cheeses: Many cheese varieties are ideal keto foods due to high fat, moderate protein and low carb content. Mozzarella, Gouda, brie, Muenster cheese, Monterey Jack, mascarpone cheese, provolone, cheddar, cream cheese, Parmesan cheese and ricotta are all considered keto-friendly.
Dairy Products to Limit on Keto
Products with added sugar such as ice cream or flavored yogurt and flavored milk are off the list. Additionally, since lactose is processed as sugar, it’s wise to keep an eye on your milk intake in general. Especially pay attention to whole milk, half-and-half and evaporated milk, which each contain about 10 grams of lactose per serving. Unlike added sugars, lactose in milk is a naturally occurring sugar, but it can still take you out of ketosis. Cottage cheese contains more carbs than the keto diet typically allows. If you do choose to enjoy it, make sure to pick the full-fat variety.
Incorporating Low-Carb Dairy into Recipes
Changing your diet can be hard. Especially when you get a craving for a food that might not fit into the confines of your high-fat, low-carb goals.
Read also: Creamy Keto Dessert
- Keto Pasta: This two-ingredient keto pasta recipe creates a delicious pasta noodle alternative using the minimal carbs in mozzarella.
- Keto Pizza: Similar to the texture and flavor of a real pizza crust, but made with almond flour and mozzarella, you can still enjoy a slice on the keto diet with this keto pizza recipe.
- Low-Carb Cinnamon Muffins: Start your morning off with this delicious low-carb cinnamon muffins recipe - made keto friendly using heavy cream and almond flour and topped off with cream cheese frosting.
- Low-Carb Sour Cream Biscuits: When every carb counts, biscuits are probably out of the question, right? Not when they’re made with a low-carb dairy product like sour cream in this low-carb sour cream biscuits recipe.
Benefits of Eating Dairy While on the Keto Diet
The keto diet can be beneficial for many people. Some people follow the diet strictly for weight management, while others are interested in its potential protection against certain health conditions. Even when following a diet, it’s important to ensure you aren’t missing out on any micro-nutrient needs. Including dairy in your keto plan is a great way to meet your daily dose of nutrients like calcium, vitamin D, high-quality protein and more.
- Cheese for Muscle Mass: A 12-week study in adults over 60 years old found that those who ate 7 ounces of ricotta per day experienced less loss of muscle mass and muscle strength than those who didn’t eat this amount of cheese.
- Vitamins in Butter: Butter is a rich source of several fat-soluble vitamins - great news for followers of a high-fat, low carb diet like keto. The most abundant vitamin found in butter is vitamin A. One tablespoon provides about 11% of your daily needs. Followed closely by vitamins D, E, B12 and K2.
- Greek Yogurt is High in Protein and Fat: Yogurt lovers on the keto diet will be happy to know that Greek yogurt (unflavored, of course), is a great source of protein and fat with minimal carbs. Even better, Greek yogurt is a fermented dairy product and can also keep your gut happy with loads of probiotics.
Butter vs. Ghee on Keto
Butter and ghee are almost the same, with only small differences. Whether you pick one or the other is according to taste or dietary requirements, in case you have sensitivity to dairy.
Which is Better for Keto?
Ghee contains 25% or higher short-chain and medium-chain triglycerides (MCTs). Butter has around 12% to 15% (In comparison, coconut oil has 62% MCTs). Short to medium chain fats are more easily digestible, and the more easily digestible the fat is, the more accessible it is as an energy source: they are easily turned into ketones, which puts you faster into ketosis. Ghee has only minute amounts of lactose and casein left after the removal of milk solids. It doesn’t cause inflammation or trigger allergies like other dairy products. Saturated fats, like grass-fed butter or ghee, raise levels of HDLs (high density lipoproteins). Taken in moderation as a regular part of your diet, they help you manage cholesterol by taking it out of your blood and preventing it from building up in your arteries. Ghee also produces much less acrylamide compared with other oils with equally high smoking points. Keto dieters report that ghee has a more buttery taste than butter itself, although some who switch discover it takes some getting used to.
How to Make Ghee
Good ghee comes from good butter. Traditionalists even churn the butter themselves from full fat fresh milk. This isn’t an option for most of us. But go for butter as fresh as you could manage, preferably local, organic. A pound of butter makes 1 and a half cups of ghee. Use a heavy-bottomed stainless steel pan. Add the butter and bring to a boil over low heat. You’ll know you’ve clarified the butter when there’s very little foam left on top and the butterfat has turned into a light, clear, golden liquid. For ghee, continue heating the butter, watching carefully for the milk solids to turn a very light brown and the butterfat liquid turning a deeper gold. The smell is heavenly (like popcorn). Skim off any remaining foam with a spoon, and with another spoon, scoop the ghee into a clean, dry, airtight jar. No need to refrigerate. Avoid condensation (which can happen when you take the ghee in and out of the fridge), because this can ruin the ghee. Always use a clean, dry spoon when scooping out ghee.
Other Healthy Fats to Incorporate into a Keto Diet
When following a high-fat, very-low-carb ketogenic (keto) diet, it’s important to remember that not all fats are created equal. Some sources of fat are better for you than others, and it’s critical that you fill your plate with the most wholesome options to successfully reach your health goals.
Read also: Easy Keto Cake Recipe
- Avocados and Avocado Oil: Avocados offer a rich source of heart-healthy monounsaturated fatty acids (MUFAs). They’re also packed with fiber, which bolsters digestive health. Avocado oil is also rich in anti-inflammatory MUFAs. One of its biggest benefits is that it stands up to high-heat cooking.
- Olive Oil: Olive oil is a staple of the heart-healthy Mediterranean diet and fits well into a keto diet, too. It is also high in monounsaturated fats and works great for light sautéing, using in dressings, or drizzling over cooked meats or vegetables as a finishing oil.
- MCT Oil: MCT (medium-chain triglyceride) oil is a supplement made from medium-chain fatty acids. These types of fat are more easily digested than the long-chain fatty acids found in most other foods. MCTs are rapidly absorbed and converted into ketones by the liver, making them especially useful for people on a keto diet.
- Nuts and Nut Butters: Nuts and nut butters can be a good source of unsaturated fats. However, many also contain carbs, so be sure to look at labels to know exactly what you’re getting.
- Chia Seeds and Flaxseeds: Chia seeds and flaxseeds are high in omega-3 fatty acids.
- Fatty Fish: Fatty fish are packed with heart-healthy omega-3 fatty acids. Examples include salmon, sardines, mackerel and bluefin tuna.
- Whole Eggs: Eggs are nutritious, high in protein and fat, and have zero carbs. Egg yolks are rich in B vitamins and the potent antioxidants lutein and zeaxanthin, which support eye health.
- Hemp Hearts: Hemp hearts are the inside part of hemp seeds, without the shell. They are one of the few plant-based protein sources that provide all nine essential amino acids. On top of that, they’re loaded with key nutrients like vitamin E, calcium, iron, and potassium.
- Cacao Nibs: Cacao nibs are a form of unsweetened, unprocessed raw chocolate. Dark chocolate is also a great source of polyphenols.
Fats to Eat in Moderation on Keto
Saturated fats can also be great to incorporate into your keto plan, but only in small amounts. Consuming foods high in saturated fat can increase your LDL cholesterol levels, the kind that boosts your risk of heart disease and stroke.
- Cheese: Cheese can be a good high-fat, low-carb, and high-protein option for keto dieters. But it’s best to be mindful of how much you’re eating. While individual cheeses have different nutritional profiles, their overall high saturated fat content qualifies them as a food to limit. Also, keep in mind that some cheeses are more keto-friendly than others.
- Cream: Adding heavy cream or half-and-half to your coffee is one way to get an additional source of fat into your day. Just keep in mind that cream is a source of saturated fat, and given the large amount packed into a small serving size, it’s easy to go overboard.
- Coconut Oil: Despite coconut oil being 100 percent keto-friendly, it can be high in saturated fats. A higher consumption of saturated fats can lead to heart disease.
- Whole Milk: Whole milk is a good source of fat (8 g per cup), but that fat comes along with plenty of net carbohydrates - 11.7 g to be exact.
- Red Meat: Because meat is naturally carb-free, it’s a popular choice for people following the keto diet. But not all types of meat are created equal. The American Heart Association advises limiting the amount of fatty meats like beef, lamb, and pork in your diet, since they’re high in saturated fat.
Fats to Limit on Keto
Certain fat sources should be limited or avoided on a keto diet, as they may negatively affect your health.
- Artificial trans fats: Artificially produced trans fats are known for significantly increasing heart disease risk and should be avoided, regardless of the type of diet you’re following. Trans fats are frequently found in highly refined oils and commercially prepared processed foods, such as cakes, cookies, pastries, biscuits, crackers, and other ultra-processed snacks.
- Processed meats: While these foods technically fit into a ketogenic diet plan, several studies have found an association between high intake of processed meats and an increased risk of cancers of the digestive tract. Therefore, it’s best to keep your intake of these foods minimal. Instead, focus on eating whole, minimally processed foods as much as possible.
- Fried foods: Deep-fried foods are included in some ketogenic diet plans, but you may want to think twice before adding them to yours. Fried foods tend to be high in trans fats, which can increase your risk of heart disease.
Keto Diet: Risks and Considerations
A ketogenic diet has numerous risks. It's high in saturated fat. McManus recommends that you keep saturated fats to no more than 7% of your daily calories because of the link to heart disease. Kidney problems may also arise, as the kidneys help metabolize protein, and McManus says the keto diet may overload them. Fuzzy thinking and mood swings may also occur, as the brain works best when the energy source is sugar from healthy carbohydrates to function.
Because of the stringent food restrictions, many find the keto diet hard to stick to. “The ketogenic diet can be effective for weight loss when used in a short time period followed by the adoption of healthier eating habits,” says Baljash Singh Cheema, MD, a cardiologist at Northwestern Medicine Bluhm Cardiovascular Institute. “However, we know in studies of these types of diets that once people stop following that diet, they regain at least half of the weight that they lost. Ketosis is difficult to achieve because it’s like a light switch: either on or off. Individuals who consistently track food intake are more likely to remain in ketosis.
Read also: Peanut Butter Powder Nutrition