When following a ketogenic diet, one of the main goals is to keep your carbohydrate intake low and focus on consuming healthy fats.

Since dairy products are often rich in both fats and carbs, it’s essential to choose wisely when incorporating them into your keto meal plan. While many dairy products can be enjoyed on a keto diet, there are a few that may hinder your progress. In this article, we’ll explore three dairy products that you should be cautious of on your keto journey.

1. Flavored Yogurts

Yogurt is often considered a healthy food choice, as it provides beneficial probiotics and essential nutrients. However, many flavored yogurts available in the market contain added sugars and high carbohydrate content.

These added sugars can quickly throw you out of ketosis and hinder your progress towards reaching your goals.

When selecting yogurt on a keto diet, stick to plain and unsweetened options or opt for Greek yogurt, which often has a lower carbohydrate content.

You can add your own flavors using keto-friendly ingredients such as berries, nuts, or sugar-free sweeteners to control the carb intake and avoid unnecessary sugars.

2. Sweetened Condensed Milk

Sweetened condensed milk is a popular ingredient in many desserts and sweet recipes. However, it’s also packed with sugar and high in carbs.

Just one tablespoon of sweetened condensed milk can contain up to 20 grams of carbohydrates, making it unsuitable for a ketogenic diet.

If a recipe calls for sweetened condensed milk, consider using alternatives such as coconut cream or almond milk combined with a keto-friendly sweetener.

These substitutes can help you maintain the richness and texture while keeping your carb intake in check.

3. Flavored Milk Drinks

Flavored milk drinks, such as chocolate milk or strawberry milk, are often enjoyed for their sweet and indulgent taste. However, they are typically loaded with sugar and high in carbs.

These beverages can easily derail your keto progress and spike your blood sugar levels.

Instead of reaching for store-bought flavored milk drinks, try making your own keto-friendly version at home.

You can use unsweetened almond milk or coconut milk as a base and add sugar-free cocoa powder or natural flavor extracts to create a delicious and low-carb alternative.

Conclusion

While dairy products can be a valuable source of fats on a ketogenic diet, it’s crucial to make mindful choices to avoid products that can hinder your progress.

Flavored yogurts, sweetened condensed milk, and flavored milk drinks are three dairy products that are often high in carbs and added sugars. By opting for plain and unsweetened alternatives or creating your own keto-friendly versions, you can enjoy the benefits of dairy without compromising your keto goals.