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I explain whether dairy on the ketogenic diet is acceptable.
Timestamps:
0:00 When you’re on the ketogenic diet, should you have dairy?
0:30 Sweetened yogurt has high carb content
1:20 The quality of dairy can be a problem. I explain how to assess it.
I get a lot of questions about consuming dairy on the ketogenic diet. It’s not just a simple answer, so I explain it in this video.
First, you have the carb content in different types of dairy. Let’s cover that first.
8 ounces of milk gives you 12 grams of carbs. One ounce of cheese is .1 gram, which is pretty low. 6 ounces of unsweetened Greek yogurt is about 6 grams of carbs. But realize when you eat a sweetened version of yogurt, the carbs go far higher, as high as 26 grams! Be sure to read the labels, and avoid sweetened yogurt.
6 ounces of kefir gives you 6 grams of carbs.
1 tablespoon of butter is 0 grams of carbs, while 2 tablespoons of sour cream is 2 grams, so it’s low. 1 tablespoon of half and half comes in at fewer than 1 gram; in fact, it’s 6 grams. And the whole cream, such as whipping cream, is 0 grams for 1 tablespoon, which makes it excellent to use in your coffee. Even half and half is good since it’s still very low in carbs.
I don’t recommend consuming milk. It's carb content is simply too high.
The quality of dairy can be a problem. But here’s how to assess the quality: ensure it’s organic. If it’s not, the cows it comes from could be fed on GMO grains. Grass-Fed dairy is of much higher quality. If the dairy product is organic but not grass-fed, the cows are probably being fed grains that aren’t GMO. You may not get the desired level of omega-3 fatty acids, but at least you aren’t consuming dairy from cows that ate GMO grains.
Another problem with dairy is that it has growth factors. For example, if you’re a man with a prostate that’s enlarging, you don’t want to consume dairy because its growth factors could make your prostate enlargement worse.
Yet another problem is allergies. Many people are allergic not just to lactose but also to casein, a protein found in dairy. Some people just don’t feel good about dairy. I recommend doing keto without dairy if you have allergies, an enlarged prostate, or if you’re simply having trouble finding the quality of dairy you need.
Generally speaking, people don’t do well on large amounts of dairy. Small amounts are fine, just make sure it’s high quality.
To summarize, some dairy is fine on the ketogenic diet, but follow my guidelines in this video
Dr. Eric Berg DC Bio:
Dr. Berg, age 59, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.
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Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.
Thanks for watching!
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