When it comes to the keto diet, dairy is a tricky category. The focus of the keto diet is to get you into ketosis, and that’s only attainable if you’re following a low-carb, high-fat, moderate-protein diet, and unfortunately if you love carbs, that means limiting your carb intake significantly. And, while cheese is encouraged on the keto diet as it’s pretty low-carb and high-fat, milk is higher in carbs and lower in fat. So, the question is, can you drink milk on the keto diet? The short answer is no because if you’re sticking to the restrictive carb limit of fewer than 50 grams of carbs a day, it’s probably not in your best interest to drink dairy milk, as 1 cup of whole milk has about 12 grams of carbohydrates. That being said, if you do opt for a glass of dairy milk, whole milk is your best option, as skim milk and low-fat milk have a lower fat content with the same amount of carbs, making it even less effective while on keto. An excellent option for those craving a cup of milk who don’t want to use their carbs is to give these unsweetened low-carb milk alternatives a try. If you’re nuts about nuts, you’re in luck. Unsweetened macadamia milk has only 1 gram of carbs per cup and 5 grams of fat. The smooth, slightly sweet taste of the macadamia milk makes it a perfect addition to cereal, smoothies, or lattes.
Dairy is a pretty contentious topic in the Paleo world — some people love it; some people hate it; some people will eat only butter but not cheese or yogurt; some people eat only goat or sheep but not cow But for low-carb or keto dieters specifically, there are some extra considerations. The typical Paleo approach is much simpler: eat a wide variety of nutrient-dense plant and animal foods, and your RDAs will take care of themselves. Needless to say, this becomes a lot more complicated when your carb count is so limited that many vegetables and all fruits are off the table! Including dairy foods gives you one more type of food to work with and increases your nutritional range. Dairy fat is also really good for you — in fact, high-fat dairy is actually associated with better health in several studies. In particular, dairy fat from pasture-raised animals is a great source of conjugated linoleic acid CLA, which is very hard to find from any other food.
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One top one for beginners: Is milk keto? Ketotarian, for example, is a bit more generous with the carb count. You get this figure by taking total carbs and subtracting from it fiber grams and sugar alcohols. Got all that? However, milk contains lactose, a milk sugar, which contains…carbohydrates. It also has no fiber to offset the carbs. Even a quarter cup, with three grams of net carbs in that tiny amount, could easily eat up too much of your carb budget for little payoff.