Dairy products such as keto yogurt are accepted during the keto diet but with caution. Today, we’ll explain in detail how to handle dairy foods appropriately.
You’ll also find a complete list of other foods for keto. A change in habits does not have to be complicated. The last thing you need is to worry about guessing what to eat and whatnot.
What to eat in the keto diet?
Within this post, we want to make things a little easier for you by having a quick reference at your fingertips for the vast majority of foods allowed on the keto diet.
Fats and oils
By following a ketogenic diet, fats make up the vast majority of your calories. These foods will provide you with the high-quality fats you need:
- Avocado oil
- Coconut oil
- Extra virgin olive oil
- MCT Oil (an excellent dietary supplement that will give you a sustainable energy boost and help you stay in ketosis)
- Walnut oil
- Nuts (almonds, hazelnuts, walnuts. Macadamia nuts, pecans, pine nuts, and Brazil nuts have particularly high levels of fat)
- Ghee (clarified butter that does not contain lactose)
- Animal fat (such as lard)
- Butter (preferably organic and from grass-fed cows, because it contains a higher amount of CLA, Omega-3, vitamins K2, A, D, and E. It also contains minerals such as selenium, magnesium, zinc, or copper)
- Blue fish, rich in omega 3 fatty acids (salmon and smoked salmon, sardines, mackerel, tuna, palometa, bonito, eel, swordfish …)
- Egg yolks
If you eat red meats or poultry, go for grass-fed green options. If you consume eggs, choose, if possible organic or free-range eggs.
<<Remember that the keto diet is moderate in protein.>>
- Beef, pork, lamb, poultry, organ meat (very rich in nutrients)
- Nut butters (100% natural, no added sugars)
- Seafood (prawns, mussels, clams, oysters, lobster and crabs)
- Tempeh *
*Tempeh are soybeans fermented with rhizopus fungus. It has as many proteins as meat and regenerates the intestinal flora. Furthermore, it contains vitamin B-12 and is a source of calcium, phosphorus, and iron.
- Lemon and lime
Cruciferous vegetables that are grown on the ground, green and leafy will be the best option.
- Red cabbage
- Kale (kale or collard greens)
- Brussels sprouts
- Sprouts (sprouts)
- Lettuce (radicchio, romaine, endive, trocadero, buds, etc.)
Keto yogurt and other dairy products
Do dairy foods have carbohydrates? To begin with, lactose is the main carbohydrate found in milk and any derivative of it.
However, the amount of carbohydrates varies depending on the product.
This means that not all dairy products get you out of ketosis.
Today, there are alternatives for those who are lactose intolerant or for people who are looking after their carbohydrate and sugar intake.
Examples of them are soy, almond, or coconut drinks, which are very low in carbohydrates.
A traditional diet indicates that dairy is a group of foods that nourish and increase body weight.
This is why we believe that they should not be considered within a low carbohydrate diet; they may also affect you in achieving significant weight loss.
You may want to read: How to get Into Ketosis in 24 Hours
However, dairy can perfectly be part of a healthy diet (if there is no problem with lactose intolerance).
In fact, consuming a moderate amount could help you lose weight and/or keep it within levels that are currently considered healthy.
Now, we’ll take a closer look at the recommended dairy products you should be eating if you’re on the keto diet:
Although it may seem that the keto diet allows you to eat all the yogurt, butter, cheese, and cream you want, it’s not always the case.
In fact, the keto diet is much more restrictive when it comes to dairy. That’s mainly for one reason: Most dairies have sugar, which means carbs.
“Dairy products contain sugar,” says dietitian James Radley from the Medical Nutrition Therapy Institute in London, U.K. The sugar Radley talks about comes in lactose, which then breaks down and generates glucose.
“This is the sugar your body uses to get you out of ketosis,” Radley explains. “So you can’t bloat up on a dairy.”
Still, there are plenty of dairy options that fall into the 50-gram-a-day (or less!)
Basically, in the keto diet, all meals are allowed; it’s just a matter of portions. This means you can have more leeway with certain dairy products, like butter or cream, but not so much with others, like milk or ice cream.
These are the best options if you do the keto diet:
Butter is an ideal fat source for the keto diet. This is because it has zero carbohydrates and about 11 grams of fat per tablespoon.
If you’re convinced to incorporate the butter into your keto lifestyle (and honestly, why wouldn’t you?), it is advised to buy high-quality butter, one that has more omega 3 fatty acids.
2. Cured cheeses
Cheese has a green light on the keto diet. Still, if you’re concerned about your lactose intake, experts suggest choosing more mature cheeses, like Parmesan (a tablespoon of it has less than a gram of carbohydrates, according to the United States Department of Agriculture).
Semi-cured cheeses, such as Swiss, are also suitable for the ketogenic diet add-ons.
3. Soft cheeses
Although cured and semi-cured cheeses have fewer carbohydrates than soft cheese, that doesn’t mean they’re prohibited.
For example, Brie cheese has less than one gram of hydrates per 28 grams; mascarpone and creme fraiche are also good options because they add tons of flavor and creaminess for very few carbohydrates.
4. Whipped cream
Let’s see: Milk is not a great option in the keto diet, according to nutritionists.
Whole milk has 12 grams of carbohydrates per cup, and semi-skimmed and skimmed milk has even more. (And don’t even get me started on ice cream, that is way too much sugar).
Whipped cream, on the other hand, is fully acceptable in the keto diet. It is considered fatty food, with few or no carbs, so you can freely enjoy it in the keto diet.
There is one thing to keep in mind: If you are looking for whipped cream (and not the type you pour into your morning coffee), it may be a better idea to whip it yourself (a cup of that cream has less than four grams of carbohydrates and a little more than 43 grams of fat) because most of the presentations available on the store have added sugar.
It’s straightforward to make whipped cream at home. You only need a mixer, a bowl, and beat until the cream is fluffy.
5. Cream cheese
Cream cheese makes another great option in your food list. You can totally enjoy it as a spread, for crudites, crackers, etc.
6. Cottage cheese, sour cream and Greek keto yogurt
These three dairy products are grouped because they have a similar carbohydrate content, about 11 grams of carbohydrates per cup. So they are more than acceptable.
For some people, dairy products can cause swelling and inflammation. If you are not sensitive to dairy products, you have several options with high-fat content.
Always choose whole products, not ‘light’ or ‘low fat’ because, in those products, the fat is replaced by added sugar. A natural fermented dairy is also an excellent option.
- Cheese (Cured Manchego, gouda, cheddar, mozzarella, brie, blue cheese, Parmesan, feta …)
- Milk (whole, quality, and in small quantities since all the carbohydrates it contains are sugar)
- Liquid cream for cooking
- Plain keto yogurt (or Greek yogurt)
Nuts and seeds
Walnuts and seeds are perfect foods for people on a low carbohydrate diet. Underrated and often overlooked, they are full of healthy nutrients.
We recommend acquiring them raw and roasting them yourself.
- Brazil nuts
- Macadamia nuts
- Pecan nuts
- Pumpkin seeds
- Sunflower seeds
- Chia seeds
- Flax seeds (linseed)
- Sesame seeds
- Water ( If you know what is keto diet weight loss about, then you know that good hydration is especially important)
- Coffee (add coconut oil and/or a teaspoon of Erythritol if you need an extra flavor or MCT oil for extra energy)
- Green tea, White tea
- Bone broth (good for replacing electrolytes in case you’re fasting because it prevents dehydration. It also makes a good supply of collagen)
- Probiotic drinks and kombucha to improve intestinal health
Spices and aromatic herbs
Virtually all spices and herbs are allowed and provide lots of health benefits. Learn how to include them in your kitchen, experiment, and let creativity fly! You will enjoy new flavors that you do not expect.
- chilli powder
- Turmeric (great anti-inflammatory)
- Sweet or spicy paprika
- Cayenne pepper
- Black pepper
- Powdered ginger root
- Spice mixes
- Cocoa (pure)
- Erythritol and Stevia (as a low carbohydrate sweetener)
- Sugar free chocolate
- Probiotics to improve intestinal health (drink kombucha, eat kimchi, kefir, or sauerkraut)
- Unpasteurized apple cider vinegar (preferably organic)
If you’re not following a strict keto diet and therefore a little more liberal when it comes to carbohydrates, try to avoid processed sources like refined flours.
Organic products that grow naturally will always be a better option for your overall health.
Now you know what is keto diet food list all about. We hope it will serve you, especially during the first few weeks.
While getting rid of starchy carbohydrates, grains, sugars, fruits, and alcohol may not be easy at first, we assure you it will be much easier as you begin to notice the many benefits of a low carbohydrate diet physically.