The ketogenic diet has surged in popularity as a weight management and metabolic health strategy. Dairy can be a cornerstone of this diet, offering various options to meet the high-fat, low-carb requirements. However, navigating the dairy aisle can be confusing, especially when considering factors like lactose content, processing methods, and potential allergens. This article explores the compatibility of raw milk with the keto diet, providing a detailed roadmap to help you make informed choices.
Understanding the Keto Diet
The ketogenic, or keto, diet is a high-fat, low-carb diet designed to shift the body's metabolism from burning carbohydrates to burning fat. The primary goal is to induce ketosis, a metabolic state where the body uses fat for fuel instead of glucose, leading to potential weight loss and improved metabolic efficiency. To achieve ketosis, carbohydrate intake should be limited to less than 10% of daily calories. This restriction necessitates a diet rich in fats, such as meats, fatty fish, nuts, and certain dairy products, while avoiding high-carbohydrate foods like grains, sugars, fruits, and starchy vegetables.
Dairy and the Keto Diet: A Complex Relationship
Dairy products can play a significant role in a ketogenic diet, providing essential fats and nutrients. However, not all dairy is created equal. Some products are naturally low in carbs and high in fat, making them ideal for keto, while others contain added sugars or higher levels of lactose, which can hinder ketosis.
Keto-Friendly Dairy Options
- Butter: With approximately 11 grams of fat per tablespoon and zero carbs, butter is an excellent source of fat for those following a keto diet. Grass-fed butter is particularly beneficial, offering higher levels of fat-soluble vitamins, antioxidants, and healthy fats.
- Ghee (Clarified Butter): Ghee is pure butterfat, free of the milk protein casein and the milk sugar lactose. This makes it suitable for individuals with lactose sensitivities or those who are particularly cautious about their carbohydrate intake.
- Heavy Cream and Heavy Whipping Cream: Made from pure milkfat, these creams are high in fat and low in carbs, making them perfect for keto desserts. However, they are also high in calories, so moderation is key.
- Sour Cream: Full-fat sour cream is a versatile option for dips, dressings, or as a thickener. It contains about 19 grams of fat and 4.6 grams of carbs per 100-gram serving.
- Most Cheeses: Many cheese varieties are keto-friendly due to their high fat, moderate protein, and low carb content. Keto-friendly cheeses include mozzarella, Gouda, brie, Muenster, Monterey Jack, mascarpone, provolone, cheddar, cream cheese, Parmesan, and ricotta.
- Plain Greek Yogurt: Plain Greek yogurt is a good option for those who enjoy yogurt. It is lower in carbs compared to other yogurts because more of the liquid whey, which contains lactose, is strained out.
Dairy Products to Limit or Avoid
- Flavored Yogurt and Milk: Products with added sugars are off-limits due to their high carbohydrate content.
- Whole Milk, Half-and-Half, and Evaporated Milk: These contain about 10 grams of lactose per serving, which can be a concern for maintaining ketosis.
- Cottage Cheese: Contains more carbs than typically allowed on a keto diet. If consumed, opt for the full-fat variety.
- Flavored Coffee Creamer, Cheese Sauce, and American Cheese: These are often highly processed and contain unhealthy fats and added sugars.
- Powdered Milk: Made from factory-farmed, pasteurized milk, it contains inflammatory oxidized fats.
- Condensed Milk: High in sugar and often contains preservatives and colorings.
- Conventional Ice Cream: Typically contains artificial flavors, bad fats, high fructose corn syrup, and other undesirable ingredients.
Raw Milk: A Controversial Choice
Raw milk is unpasteurized milk, meaning it has not been heated to kill potentially harmful bacteria. Proponents of raw milk argue that it retains beneficial enzymes, vitamins, and minerals that are diminished during pasteurization. They also claim that raw milk is easier to digest due to the presence of these enzymes, which aid in the breakdown of lactose and casein.
Raw Milk on the Bulletproof Diet
The Bulletproof Diet, which emphasizes high-quality fats and nutrient-dense foods, recommends full-fat, organic raw milk from grass-fed cows. According to the Bulletproof Diet, dairy cows fed grass produce milk with healthier fats, a better omega-3 to omega-6 ratio, and fewer toxins.
Read also: Using Coconut Milk on Keto
Potential Benefits of Raw Milk
- Nutrient Retention: Raw milk retains its natural enzymes, vitamins, and minerals, which can be diminished through pasteurization.
- Improved Digestion: The enzymes in raw milk facilitate the digestion and absorption of nutrients, particularly lactose and casein.
- Healthier Fats: Raw milk from grass-fed cows contains healthier fats and a better omega-3 to omega-6 ratio.
Risks Associated with Raw Milk
The primary concern with raw milk is the risk of bacterial contamination. Pasteurization reduces this risk, but it also alters the milk's composition. Functional health expert Chris Kresser notes that the risk of hospitalization due to raw milk is just 1 in 6 million. While pasteurization reduces this small risk, it also creates inflammatory proteins, oxidizes fats, kills off beneficial bacteria, and reduces calcium availability.
Making an Informed Decision
If you choose to consume raw milk, it is crucial to source it from a reputable farm that follows strict hygiene practices. Look for milk from grass-fed cows, as this milk is generally more nutritious and contains fewer toxins. If you are sensitive to dairy, start with small amounts to assess your tolerance.
Raw Milk and the Keto Diet
Raw milk can be a keto-friendly option if consumed in moderation. It is essential to consider the carbohydrate content of raw milk, which is primarily due to lactose. One cup (244 mL) of raw cow’s milk contains 12 grams of net carbs. While this is higher than some other keto-friendly dairy options, it can still fit into a ketogenic diet if you adjust your overall carbohydrate intake accordingly.
Raw Milk vs. Pasteurized Milk on Keto
When comparing raw milk to pasteurized milk on a keto diet, the primary difference lies in nutrient retention and potential digestibility. Raw milk retains its natural enzymes and vitamins, while pasteurization can reduce these nutrients. However, pasteurization also reduces the risk of bacterial contamination. Ultimately, the choice between raw and pasteurized milk depends on individual preferences and risk tolerance.
Raw Milk Consumption Guidelines on Keto
- Choose Full-Fat: Opt for full-fat raw milk to maximize fat intake and minimize carbohydrate concentration.
- Source Responsibly: Purchase raw milk from a reputable farm that follows strict hygiene practices.
- Monitor Carbohydrate Intake: Be mindful of the carbohydrate content of raw milk and adjust your overall carb intake accordingly.
- Assess Tolerance: If you are new to raw milk, start with small amounts to assess your tolerance and digestive response.
Benefits of Dairy on the Keto Diet
Including dairy in your keto plan can provide essential nutrients such as calcium, vitamin D, and high-quality protein. Dairy products like cheese can also contribute to muscle mass. A 12-week study in adults over 60 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. Butter is a rich source of fat-soluble vitamins, including vitamin A, D, E, B12, and K2. Greek yogurt is high in protein and fat and can promote gut health with probiotics.
Read also: Guilt-Free Keto Chocolate
Keto-Friendly Milk Alternatives
While raw milk can be a viable option, several keto-friendly milk alternatives are available for those who prefer plant-based options or need to limit lactose intake.
Plant-Based Milk Alternatives
- Almond Milk: Almond milk is a popular choice on keto, containing only 1 gram of net carbs per cup (240 mL).
- Coconut Milk: Coconut milk is another good option for keto, but some brands contain up to 5 grams of net carbs per 1-cup (240-mL) serving.
- Macadamia Nut Milk: Macadamia nut milk is the lowest in carbs, with 0 net carbs per cup (240 mL).
- Flax Milk: Flax milk is high in anti-inflammatory omega-3 fats and contains only 1 gram of net carbs per cup (240 mL).
- Soy Milk: Unsweetened soy milk contains 3 net carbs per cup (240 mL) and provides 7 grams of protein.
- Cashew Milk: Cashew milk contains only 2 grams of net carbs per cup (240 mL).
- Pea Milk: Pea milk boasts 8 grams of protein and 2 grams of net carbs per 1 cup (240 mL).
Animal-Based Milk Alternatives
- Half-and-Half: A combination of whole cow’s milk and heavy cream, containing only 1 gram of net carbs per ounce (30 mL).
- Heavy Cream: The fatty portion separated from fresh cow’s milk, containing only 1 gram of net carbs per ounce (30 mL).
Potential Drawbacks of Plant-Based Milk Alternatives
While plant-based milk alternatives offer low-carb options suitable for the ketogenic diet, they’re not without their drawbacks. Anti-nutrients are compounds that interfere with the body’s ability to absorb essential nutrients. For instance, almond milk can contain phytates, which bind to minerals such as zinc, iron, and calcium, reducing their bioavailability. Glyphosate, a widely used herbicide, poses another concern. Oats used in oat milk, for example, are often sprayed with glyphosate, which may linger in the final product. Aflatoxins, toxic metabolites produced by certain molds, can contaminate nuts and seeds, making their way into milks made from these sources. Furthermore, many commercial plant-based milks contain fillers and additives, such as carrageenan, gums, and synthetic vitamins, which can cause digestive distress and other adverse health effects.
The Carnivore Diet: An Even More Restrictive Approach
The carnivore diet involves consuming exclusively animal-based foods. For individuals dealing with chronic illnesses, autoimmune conditions, and other health issues, the carnivore diet offers superior healing benefits over the conventional keto diet. By eliminating all plant-derived foods, the carnivore diet minimizes anti-nutrients and inflammatory compounds, which can exacerbate certain health issues.
Making Your Diet Work for You
With all the naturally occurring nutrients, vitamins, and minerals found in dairy products, it’s easy to see why they can benefit almost any kind of diet plan. While managing your weight is important, your body needs certain nutrients from foods, too. The good news is many dairy products fit into the keto diet, so you don’t have to miss out on the wholesome nutrition of dairy. Dairy Farmers of America (DFA) is a Cooperative owned by family dairy farmers who produce high-quality milk that gets turned into a variety of products that can fit into any diet or lifestyle plan.
Read also: Recipes with Keto Milk Chocolate Chips