Choosing a diet plan is one thing, but sticking to it is completely different. A diet plan comes with guidelines: what to eat and what not to eat. 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. The keto and low-carb diet revolution has changed the way people think about fats. Since the ketogenic diet is 80% fat, attention and research shone a spotlight on even obscure sources, like ghee. While it was a staple in India and South Asia, it was fairly unknown in the West until recently. Now it’s a household name among the health-conscious. We are going to delve more into grass-fed A2 ghee for the keto diet and some interesting ways to use it effectively.
Understanding the Keto Diet
The ketogenic (keto) diet is a low carb, high fat diet. The Keto diet is a weight loss plan where the body is forced to cut back on carbohydrates and fibre, and only consume fat and a moderate amount of protein. So that your body, instead of burning carbs, burns fat to generate energy. The goal is to induce a state of ketosis, where the body burns fat for fuel instead of glucose, which we get from carbs and sugar. This can potentially lead to weight loss and improved metabolic efficiency. Keto diet replaces carbohydrates with healthy fats. These healthy fats form the majority portion of this diet plan, which is 80% of the total calorie intake every day. While on a keto diet, an adult has to consume 70 to 80% fat, 5 to 10% carbohydrates, and only 10 to 20% protein of their daily total calorie intake.
Foods typically included in the keto diet are rich in fats, such as meats, fatty fish, nuts and high-fat dairy products. Keto rules restrict high-carbohydrate foods like grains, sugars, fruits and starchy vegetables. The keto diet is not only popular for weight management but also for its potential benefits in improving certain health conditions, although it's always recommended to consult with a physician or qualified health care provider before starting any new diet regimen.
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. For your body to enter ketosis, your carb intake should not exceed 10% of your daily calories.
Dairy and the Keto Diet
Including dairy in your keto diet gives you plenty of delicious options to liven up your menu with keto fats (hello, cheese!). Not only that, the naturally occurring nutrients in dairy products help you stay nourished while limiting your intake of other food groups.
Read also: Benefits of Ghee for Weight Loss
There are a few caveats, however. 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.
Remember, high-fat and high-protein options, like the low-carb dairy choices listed below, are key to keto success.
Dairy products you can enjoy as part of the keto diet:
- Butter: With about 11 grams of fat per tablespoon and zero carbs, butter is an ideal source of fat on the keto diet
- Ghee, also known as 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
- 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
- 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: Dairy lovers ask the same questions when considering a ketogenic approach: Is cheese keto or are there carbs in cheese? Never fear, 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. You might be wondering, is cottage cheese keto? Unfortunately, it contains more carbs than the keto diet typically allows. If you do choose to enjoy it, make sure to pick the full-fat variety
Ghee: A Keto-Friendly Fat
Yes, ghee is a keto-friendly fat, despite being a dairy product. There is a debate that since ghee is a dairy product and dairy isn’t keto-friendly, how can ghee be keto-friendly? Ghee is made by clarifying butter, during which the two major constituents of dairy are removed. They are casein and lactose. Casein is the protein present in butter, and lactose is primarily milk sugar. Ghee is butter clarification simmered to remove all the water content and the milk solids. A thick, golden liquid full of rich fats, vitamins, and antioxidants remains.
Butter or ghee? They’re very similar, except for small differences in fat, calorie and vitamin content. The biggest differences are the lack of lactose and casein in ghee, and the smoke point: the temperature at which fat or oil starts to burn. Many keto dieters have learned to make their own ghee, buying high-quality, grass-fed butter and melting it in a pan on the stove.
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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.
Which is Better for Keto? Butter and ghee are almost the same, with only small differences as you’ll see below. Whether you pick one or the other is according to taste or dietary requirements, in case you have sensitivity to dairy.
Nutritional Benefits of Ghee
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. Paleolithic dieters incidentally react poorly to the products of dairy.
Ghee is quite easy to include in your keto or paleo diet. Cooking: Ghee can be used as a fat for sautéing vegetables, frying eggs, or roasting meats. Ghee is very healthy for keto and paleo diet followers. It contains healthy fats, maintains digestive health, and contains all the nutrients required by our body. Whether it is keto, paleo, or some other diet, ghee will always be an awesome nutritious topping over any dish. A superfood, ghee stands out as an ideal mix of healthy fats, vitamins, and antioxidants.
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. The ketogenic diet and MCTs also help in cancer prevention.[*] Cancerous cells feed on glucose.
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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. Acrylamide is a toxic compound that forms in some starchy foods when prepared in high temperatures (baking, frying, roasting).
Ghee’s high smoking point makes it ideal to have on hand for your meat and veggie pan roasts. Make your own, or see what’s in your local market.
A2 Ghee and Its Benefits for Keto
However, the debate on ghee doesn’t end here. There is one more question that's asked by people following keto, and that is- which ghee is best for keto? A1 type of protein is also found in the milk of hybrid cows, which are commercially used to give large amounts of milk. This protein is considered a genetic mutation and is difficult to digest. That’s why many people who don’t have lactose intolerance find it difficult to digest their regular dairy milk. While A2 protein is the naturally occurring unmutated form of protein. It is easy and light on the stomach and is fit for people who are on keto.
Here are reasons why you should use A2 ghee in keto:
- A2 ghee does not stimulate insulin, and that is because it is pure fat.
- A2 ghee contains the fat-soluble vitamins A, D, E, and K, omega-3, and 9 fatty acids.
- It is more easily digested than other varieties of fat.
- A2 ghee consists of short-chain fatty acids.
- A2 ghee has Conjugated Linoleic Acid (CLA) which is anti-inflammatory, anti-allergic, and anti-carcinogenic.
While regular ghee has multiple advantages, the A2 Desi Cow Ghee is quite another story altogether. Ghee from the milk of the native cow of India, contains beta-casein-friendly protein for the body and has little chance of evoking digestive cramps or ulcers in the gut system. It comes out from curdling milk, followed by churning and finally a simmering to give ghee. You shall not only support your health but also sustainable farming practices, as choosing A2 Desi Cow Ghee shall be doing just that.
Incorporating Ghee into Your Keto Diet
Ghee can help you enhance the flavour of your keto diet meals. Keto dieters report that ghee has a more buttery taste than butter itself, although some who switch discover it takes some getting used to. Experiment with your own favorite dishes.
Ghee is quite easy to include in your keto or paleo diet. Cooking: Ghee can be used as a fat for sautéing vegetables, frying eggs, or roasting meats.
Here are some ways to use ghee effectively:
- Bulletproof coffee: Bulletproof coffee is a simple recipe and is good for everyone, even those who are not dieting and want to shed some weight. Take it off the flame and add A2 milk or almond or coconut milk, based on your preference.
- Paneer: Another simple recipe is paneer. Take a pan and heat it on medium-high heat.
- Veggies and stir-fries: Brush ghee onto kale, bell peppers, broccoli, cauliflower.
Debunking Myths About Ghee and Keto
- Ghee doesn’t contain any carbohydrates.
- Consuming ghee helps detoxify the body. It helps in regulating bowel movement and relieving constipation, which is a common issue of depositing undigested food and toxins in the gut.
- Ghee doesn’t spike blood glucose levels, as it does not have any carbohydrates or sugar to trigger insulin secretion. However, consuming it in high amounts may cause insulin resistance.
Vegetable Ghee: A Keto-Friendly Alternative?
While butter, olive oil, and coconut oil are common choices, vegetable ghee is a lesser-known but excellent fat source for keto and low-carb dieters. Yes, vegetable ghee is completely keto-friendly. Check out vegetable ghee FAQ to learn more about its benefits, uses, and how it compares to regular ghee.
Lactose-Free and Dairy-Free - Many keto followers avoid dairy due to lactose intolerance. Vegetable ghee outperforms butter, coconut oil, and olive oil when it comes to high-heat cooking and keto compatibility.
However, it's important to be cautious about:
- Choosing the Wrong Type of Vegetable Ghee Some brands contain hydrogenated fats (trans fats), which are unhealthy.
- Using Too Much at Once While keto is a high-fat diet, portion control matters. Excess calories from fat can slow weight loss.
- Not Taking Advantage of Its High Smoke Point If you only use olive oil, you’re missing out on vegetable ghee’s ability to handle high temperatures without breaking down.
Other Keto-Friendly Foods
Eating high fat, low carb foods is the principle of a Keto diet. Followers of this diet may consume a variety of animal proteins, dairy, vegetables, other plant-based foods, and fats and oils.
Here are some healthy foods to eat on the keto diet:
- Seafood: Fish and shellfish are very keto-friendly. Salmon and other fish are not only nearly carb-free but also rich in B vitamins, potassium, and selenium.
- Meat and poultry: Meat and poultry are considered staple foods on the keto diet. Fresh meat and poultry contain no carbs and are rich in B vitamins and several important minerals.
- Eggs: Eggs are a staple in keto diets. One large egg (50 g) contains less than 1 g of carbs and about 6 g of protein.
- Cheese: There are hundreds of types of cheese, most of which are very low in carbs and high in fat, making them a great fit for the keto diet.
- Plain Greek yogurt and cottage cheese: Plain Greek yogurt and cottage cheese are nutritious, high protein foods. While they contain some carbs, you can eat them in moderation on keto.
- Cream and half-and-half: Both cream and half-and-half are very low in carbs and high in fat, making them ideal for keto. Despite this, it’s best to enjoy them in moderation.
- Unsweetened plant-based milk: Several varieties of plant-based milk, including soy, almond, and coconut milk, are keto-friendly.
- Green leafy vegetables: Green leafy veggies are low in carbs and rich sources of vitamins, minerals, and antioxidants.
- Peppers: Several varieties of peppers exist, all of which are appropriate for the keto diet.
- Summer squash: Summer squashes, such as yellow squash and zucchini, are versatile and low in carbs.
- High fat veggies: Avocados and olives, while technically both fruits, are unique among vegetables in that they’re fairly high in fat.
- Other nonstarchy vegetables: Several other nonstarchy vegetables are low in calories and carbs yet full of nutrients and antioxidants.
- Nuts and seeds: Nuts and seeds are high in fat and low in carbs.
- Berries: Most fruits are too high in carbs to eat on the keto diet, but berries are an exception.
- Shirataki noodles: Shirataki noodles are a fantastic addition to the keto diet. They contain less than 1 g of net carbs and only 15 calories per serving because they’re mostly water.
- Dark chocolate and cocoa powder: Dark chocolate and cocoa are delicious sources of antioxidants.
- Olive oil: Olive oil provides impressive benefits for your heart. As a pure fat source, olive oil contains no carbs. It’s an ideal base for salad dressings and mayonnaise.
- Butter and ghee: Butter and ghee are good fats to include while on the keto diet. Butter and ghee are also carb-free.
- Unsweetened coffee and tea: Coffee and tea are healthy, carb-free drinks.
- Unsweetened sparkling water: If you’re looking for a keto-friendly alternative to soda, unsweetened sparkling water is a great choice.