When you’re on a keto diet, one of the main challenges is finding food that fits within your low-carb, high-fat parameters.

Dairy products can be an excellent source of protein and fat, but not all dairy products are equal – some are better for your ketogenic diet than others. Here are three types of dairy products that you should be wary of when trying to maintain ketosis:.

1. Milk

Despite being a staple in most people’s refrigerators, milk is typically high in lactose, which is a type of sugar.

A single cup of milk contains around 12 grams of carbohydrates, which can easily bump you out of ketosis if you’re not careful. Even lactose-free milk can contain around 4 grams of carbohydrates per cup, which still isn’t insignificant when you’re trying to stick to a keto diet.

One cup of milk also contains around 8 grams of protein, which can be beneficial on a keto diet, but you’ll need to be careful that you don’t consume too much protein.

Too much protein can kick you out of ketosis by triggering gluconeogenesis, which is the process by which your body turns protein into glucose for energy.

So, while milk may be fine in moderation for some people, it’s not the best dairy option for those who are trying to maintain a low-carb, high-fat diet.

2. Yogurt with a high sugar content

Yogurt can be an excellent source of probiotics and healthy fats, but it can also be high in carbohydrates and sugar.

Flavored yogurts, in particular, are often sweetened with sugar or high-fructose corn syrup, which can bump up the carbohydrate content and make it difficult to stay in ketosis. A single-serving container of flavored yogurt can contain up to 20 grams of carbohydrates, which is more than half of the recommended daily intake for a ketogenic diet.

Instead of flavored yogurt, opt for plain, unsweetened yogurt and add your own flavorings, such as berries or a low-carb sweetener like stevia or erythritol.

Greek yogurt is also a great option since it’s typically lower in carbohydrates and higher in protein compared to regular yogurt.

3. Processed Cheese

Processed cheese, such as American cheese, is typically made with a blend of milk, whey protein concentrate, and various other additives to give it a longer shelf life and a smooth, uniform texture.

Unfortunately, these additives can also add carbohydrates, often in the form of added sugars and starches, which make it difficult to maintain ketosis. A single slice of American cheese can contain up to 2 grams of carbohydrates, which isn’t a lot on its own, but can add up quickly if you’re not mindful of your intake.

Instead of processed cheese, choose natural, unprocessed cheese like cheddar, Swiss, or feta. These cheeses are usually lower in carbohydrates and higher in fat, which aligns with keto principles.

Conclusion

Dairy products can be a great source of protein and fat on a ketogenic diet, but it’s important to be mindful of your choices.

Milk can be high in carbohydrates and proteins, while flavored yogurt can contain a lot of added sugars, and processed cheese can contain additives that make it hard to stay in ketosis.

Instead, choose natural, unprocessed dairy, such as plain Greek yogurt and a selection of cheeses. Stay within your daily carbohydrate and protein limits, and you’ll be able to enjoy dairy in moderation while still reaching your keto goals.