Can you consume dairy on keto? Here’s what you need to know about the ketogenic diet and dairy.
Timestamps
0:00 The ketogenic diet and dairy
0:20 Yogurt on keto
2:20 Milk on keto
3:05 Cheese on keto
In this video, we’re going to talk about the ketogenic diet and dairy. I’m not going to talk specifically about lactose intolerance or milk allergies. I mainly want to cover if you should have dairy on a ketogenic diet or not.
Sugar in 8oz. (1 cup) of various kinds of yogurt:
• Fat-free fruit — 47g
• Fat-free plain — 19g
• Fat-free Greek — 9g
• Whole milk plain — 11g
• Fat-free vanilla — 34g
• Goat milk kefir — 7g
• Blueberry kefir — 20g
• Low-fat plain kefir — 12g
• Low-fat plain kefir (lactose-free) — 11g
*Yogurt is not a good idea to consume on keto.
Sugar in 8oz. (1 cup) of various kinds of milk:
• 2% milk — 12g
• Half and half — .36g
• Whole cream — .1g
*2% milk is not a good idea to consume on keto. Whole cream is the best to consume, but half and half is fine too. Try to get organic and grass-fed if possible.
Sugar in 8oz. (1 cup) of various kinds of cheese:
• Cream cheese — .45g
• Pepper jack — 0g
• Cheddar — 0g
• Mozzarella — 1.4g
• Processed cheese — 19g
• Cottage cheese — 6g
*Processed cheese is not a good idea to consume on keto. You would also want to avoid consuming cottage cheese. However, cream cheese, pepper jack cheese, cheddar, and mozzarella are fine to consume on a ketogenic diet. Try to get organic and grass-fed if possible.
Dr. Eric Berg DC Bio:
Dr. Berg, age 57, 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! I hope this helps you better understand the ketogenic diet and dairy.
I thought I had a lactose problem a while back, so I bought lactose free milk. I learned that it’s not actually lactose free, they just add the enzyme you need to digest it. This might explain why the sugar is still there! Another thing I noticed that was super weird (this is not quite on topic), was that alot of dairy free cheese had milk listed as an allergen/ingredient.
Dr Berg, thanks for life changing information and guidance. I was trying to lose weight for a few years and it didn’t work until I watched your videos and realized my problem which was insulin resistance and consuming too much sugar. I am trying intermittent fasting and feel great now. I
In this video, I was surprised that you didn’t include whole milk plain yogurt which has so many benefits including probiotics. Please redo this video and include it for your followers. Thank you
Ramadan’s coming 😁
Is goat milk yogurt any better?
Quick, concise and to the point. The best Keto Diet information videos on the web. Thank You Dr. Berg,🙏
This guy deserves a god damn congressional Medal of Honor for making u tube videos, where he just GETS TO THE POINT!
@Patrizia Szymanowicz god damn, chill out
Instead he will probably eventually get banned by y-tube! 😡
@Patrizia Szymanowicz god damn–you’re so right! Thanks! We need more like you!
Thank you for sharing your wisdom with us, Dr Berg! I was in a very bad way due to the foods I was consuming, and I will be making a huge effort to reverse the damage I did to myself.
Love the short, to-the-point videos that are packed with info.
A man who doesn’t waste a single sec in extra taking straight up to the point
Here, here, sharp, succinct, and to the point.
No shitty music either. 👍🏾
My exact thought… I can’t stand these chanels big intro it’s just unnecessary
Yes right to the point!
What a great and useful video! This guy has provided me with information that I didn’t even realize I needed, but I really did.
Dr Berg, I thank you so much for detailed straight forward explanation. Important things are so clear and easy to understand. Its not full of computerised images or distracting music. You are helping me so much. I have decided to change everything in my life. You are helping it a lot. Thank you Dr Berg.
Gotta say, regardless of whether this guy is being sponsored by anyone he really makes perfect sense and the fact that he always highlights the importance of getting ‘grass fed’ based animal products just further detaches him from possibly being linked to either the general dairy or meat industries as a whole. Feel like I can trust him more than some of the other ‘doctors’ of youtube.
I’ve been on a ketogenic diet since 2013, with great results. However, only when I took dairy out of my diet did some hormonal issues that still persisted were completely resolved. Specifically, my hirsutism, which I had since my teens, was completely gone in 6 months of dairy free. If you’re a woman and have issues with your hormones, consider taking dairy out of your ketogenic diet.
I recently discovered labne, this appears to be Lebanese kefir cheese. The whole milk blend with sour cream has zero sugar and only 1 gram of carb. This is ideal for keto since it has a high fat content and it is creamy delicious. Also, this is a good source of probiotics with active live cultures. It tastes like Greek yogurt but much thicker and not as sour. My local Armenian grocery store sells this at $2.29 for a 1 pound container here in Los Angeles.
Thanks I’ll going to try that!
Labne 👍
I love how Dr. Berg looks at you when he talks about most yoghurt and pauses when he mentions the sugar content and as though he’s going to be disappointed in you in case you say you want it. Lol so cute!
Exactly! He assumes we’re paying attention and know non-verbal queues. The frowny face…
That feel when your heart drops as Dr Berg crosses milk out
I still drink milk everyday. It depends where you get it. Remember, on a farm they get it from a cow
Keto here and I use fair life whole milk in my coffee, 6 g carb per cup and I never use a cup per day.
My migraine crossed milk out lol and now i’ve adjusted. Gets better.
For me he just answered another question on my mind today. How much yogurt should I consume on keto. Since I have a craze for yogurt these days 😅
@ClubMayview yeah on keto we can go up to 30-50 grams a day so one glass of milk is ok as long as your other carbs through the day are very low.
Dr. Berg has changed my life forever. God bless him. 😎
Down 27 pounds in less than 2 months. Lost a full shirt size, gained energy and confidence. Thank you Dr. Berg! Who knows how much more I’ll lose as a result of living a healthier lifestyle.
Helpful Hint:
When You Fast 20-23 hrs.,
it Helps To Drink Hot Tea or Coffee w.Little Erythritol or Xylitol & Creamer.
@Mucha did not keep it off but lost it again (plus more) with traditional dieting and exercise.
Dr. Berg teaches you a lot about fasting, the value of ketosis, keeping your insulin spikes low, etc. but I did not find Keto suitable for long term.
Still watch his videos frequently fly but Keto isn’t a fix-all, and it isn’t for everyone.
@D B good to know you found what works Keto is not for me either plant based is working for me I can’t have that much meat
@D B yeah I’ve found that keto is a learning process but when you have a full arsenal of ideas and knowledge for meals it’s amazing. I’ve been off keto for longer than I would care to share but I’m going back with a plan. Hope you are well.
@Mucha I lost 60lbs in 2004 and kept it off till 2020 when I got pregnant and then the pandemic and lock downs
It would be cool if you did a video on raw milk vs regular because their is a massive difference.
I would like to know too. All keto people demonize milk like no one has raw milk which is sooo good for you!
Exactlyyyyy
I’m not on Keto but I have cut right down on sugar and increased fat. My weight has slowly reduced and I feel good. Thanks Dr Berg. I have learnt a lot.
That’s all you need …
Lactose free means that Lactose is broken in two halves but it is not extracted. That is why the sugar content doesn’t decrease.
What people don’t realize is that lactose-free is not actually about the lactose content, it’s just like ‘brown bread’ : marketing terminology. Lactase enzyme is added to plain milk, so it helps those who don’t have lactase in their bodies (lactose intolerant). The other thing regarding leftover lactose in yoghurt is that it does not really matter because the problem with yogurt is that it creates a high insulin response – that is to be avoided in keto. Mature (hard) cheese is naturally lactose free because the bacteria eats up the sugar during the long ripening period.Look up the Insulin Resistance diet, the recommendations regarding dairy is the same as for keto.
@Carol Miller i believe they can call it that if they add the lactase enzyme to the product. This break it apart so people who lack the enzyme can drink it, but the lactose and its components are not actually removed from the milk.
It like if your dad asked you to “take care” of all the long sticks in the backyard because they cause him to trip when he walks. And instead of removing them, you just broke them into little sticks and dropped them back down. They are no longer “long sticks” so he won’t trip over them and the yard is now “long stick” free.
I am not sure but KEFIR which is we made by our own ( homemade) not factory and grains eat every lactose and fermented for 24 – 72 hrs, should be the sugar content much less, because i make Kefir by my own and it tastes sour
Most of the so called ‘lactose-free’ product are not actually without lactose. They just also add lactase to it, which is an enzyme you need to process lactose ( and which those with lactose intolerance have difficulty producing).
I wish Keifer did not taste like fermented 7-up and socks. 😎👍
When I eliminated dairy from my diet, I experienced profound improvements in my skin! Taking out the dairy, in addition to consuming the high quality fats inherent in a keto diet, has yielded me the absolute best complexion of my life. I also noticed digestive benefits. So I avoid dairy.
@Jennifer Myers well you can eliminate cheese but not all cheese is bad in keto….
Get a room you two
Enough milk wars
@robertgoldstein52 eggs aren’t dairy , they emerge from birds bottoms , love them 😂
@Pete Mavus Haha, great comment!
@Gertjan Koolen He has snuck them in. Wish I could recall which video but he speaks of the cholesterol in our bodies study done incorrectly which majority of physicians use when (and if they even discuss diets anymore). Unfortunately the ONLY study referred to ingesting meats combined with carbs. It is very interesting and I hope you can find it. But I enjoy he pushes the point, grass fed and pasture finished! I use to sweet feed my grass fed beef before butchering and unknowingly creating the problem!