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Can I Have Dairy on Keto ? | Hemp Milk | Cashew Milk

Welcome to another video in the KNOWLEDGE series from Your Keto Sitecom

Today's video is about dairy and keto diet Questions answered in the video are Is Dairy allowed on Keto? if yes, then how much and in what form? Also, In the description of this video, I have a free keto recipe book for you It's yours to keep! If you are watching this video, then you already know that a keto diet involves limiting one’s carbohydrate intake and replacing high carb foods with healthy complex carbs and fats Reducing carbs and increasing good fats in the food, keeps your body in a state of ketosis

Ketosis makes your body more efficient in converting stored fats into energy I am assuming that, by now, you have already eliminated many foods which are high in carbohydrates You may have also minimized the consumption of fruits and grains Even after limiting carbs in your diet, you may still be wondering about the option of including milk and dairy products in your keto diet Since the dairy products are made up of fats and protein, many of us wonder, if they are allowed on the ketogenic diet? Can you consume milk or dairy in your Keto diet? Other than milk; butter, cheese, yoghurt and ice-creams are also dairies

There are 12 grams of carbs in a cup of milk So, consuming only one cup of milk will not take you out of ketosis However, you will need to track how these additional carbs impact your overall macros Your daily intake cannot go beyond your carb allowance due to this glass of milk You may have to review or track your foods for the day and see if your calculations leave scope for a cup of milk or not

In other words, one needs to be careful! Assuming that your daily carb allowance is 20 grams, you can understand how just two cups of milk is enough to get your body out of ketosis However, the fact remains that milk is nutritious Milk contains minerals, proteins, fat, vitamins and essential amino acids You also have to remember that milk contains the ketogenic diet’s biggest nemesis: carbohydrate The option of milk substitutes

Even if you love milk, the key to maintaining your keto diet plan is to choose milk with the lowest carb content A practical solution is to replace milk with ‘milk alternatives’ The news may not be what you want to hear, especially if you love dairy But, perhaps it’s time to consider the option of milk alternatives As per the USDA database, some of the best options are: Flax Milk

This milk has no cholesterol or lactose Since flax milk is nut-free, it is a good alternative for people with allergies A cup of flaxseed milk contains only one gram of net carbs This is a zero sugar milk substitute high in omega3s and vitamins Flax milk is among the more expensive milk substitute

Coconut Milk This opaque creamy liquid has only one gram of carbohydrate and contains lots of vitamin C and E Coconut milk has no sugar and has a high content of saturated fat This milk is also a safe substitute for those with nut allergies Coconut milk is also preferred by vegans and those who are lactose intolerant

Hemp Milk This gluten-free milk is made from hemp seeds and is rich in high-quality plant protein Hemp milk is also high in essential fatty acids It has zero sugar content and has only one gram of carbohydrates Compared to other low-carbohydrate milk substitutes, hemp milk is expensive

Cashew Milk This is the thickest and creamiest milk substitute It has a high-fat content which helps to ward off hunger cravings Cashew milk contains more calcium than other milk alternatives Almond Milk

This is the closest like for like replacement for cow’s milk Almond milk naturally does not have any calcium in it, but most commercial almond milk has added calcium in them One cup of almond milk has only about one gram of carbs in them Ketogenic recipes of icecreams and smoothies can also use almond milk instead of dairy milk Other Dairy Products

You can have a few dairy products in moderation and still follow a keto diet plan! Few examples of low carb dairy products Heavy Cream Compared to 12grams of carbs in a cup of milk, heavy cream contains only 7 grams of carb Heavy cream is a good substitute for milk in coffee However, replacing milk with heavy cream will increase your overall calories consumed, as heavy cream is much higher in calories than milk

Can I have cheese on keto? One can certainly eat cheese Many kinds of cheese are suitable Cheese is about 75% fat and 25% protein, and many contain almost no carbs at all Can I eat Yoghurt on keto? Yoghurts without whey, such as Greek Yogurt have low carbohydrate content, and you may have them in a keto diet Now, you are aware of carb content in milk and dairy

It’s up to you how much or in what form you consume You don’t have to eliminate dairy It is certainly allowed But, Like any other food, eating your dairy products in moderation is the key If you like to see more such videos; do subscribe to our channel and, you are welcome to download free KETO gifts from the video description below

Source: Youtube

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