The Ketogenic Diet & Dairy (Milk, Yogurt & Cheese)

The common question that most ketogenic diet followers have is whether they can have milk and and other dairy products during ketogenic diet. In this video, Dr. Berg talks about keto and dairy. The ketogenic diet requires you keep your carb low and especially sugars down to zero.

Yogurts are out – because they contains lots of sugar, even the plain has 10 grams of sugar. Milk is pretty high – 12 grams sugar, but cheese, certain cheeses are zero sugars, but in general cheese is okay because it has very low sugar except for processed cheese, which is crazy high – 19 grams. Half and half is fairly low and whole cream is even better.

The Ketogenic Diet & Dairy (Milk, Yogurt & Cheese)

Transcripts of the Video:

00:00
hello dr. Berg here in this video we’re
00:01
going to talk about Quito and Geary
00:03
okay can you do Dariana Quito now in
00:06
this video I’m not going to talk about
00:07
lactose intolerant or allergies to milk
00:11
or casein that’s approaching the milk
00:13
I’m mainly going to talk about should
00:15
you do dairy on a ketogenic diet or not
00:18
first let’s talk about the yogurt okay
00:22
fat-free yogurt with fruit so called
00:26
fruit
00:26
healthy which usually it’s like not just
00:28
Trude it’s like the jelly of the fruit
00:31
and all the sugar and sometimes it’s not
00:33
even fruit at all it’s kind of
00:34
artificial flavoring it’s 47 grams of
00:37
sugar that’s like drinking a soda that’s
00:40
a lot of sugar fat-free plain is 19
00:45
grams of sugar
00:46
that’s incredible fat-free Greek is 9
00:51
grams so it’s a little bit better but
00:53
it’s still too high and this is per 8
00:55
ounces okay
00:56
8 ounces that’s a cup whole milk plain
01:00
is 11 grams of sugar it’s still too high
01:04
but look at fat-free plain versus whole
01:06
milk plain apparently the fat-free is
01:10
higher in sugars so I’m not even looking
01:14
at the carbohydrates I’m looking just on
01:15
sugar so yeah so that’s interesting so
01:19
whole milk plain is better than fat-free
01:22
plain fat-free vanilla is 34 grams of
01:27
sugar way too high boats milk kefir it’s
01:32
7 grams so if you were forced to consume
01:36
some type of yogurt or kefir obviously


01:40
this would be the best this is the
01:42
second best okay if you were at gunpoint
01:44
and you had eaten right okay look at
01:46
this blueberry tea 420 grams
01:49
Wow low fat plain kefir still has 12
01:54
grams of sugar low fat plain key for 11
01:58
grams of sugar
01:59
this is lactose free and then I don’t
02:01
understand why it’s high in sugar
02:03
but because lactose is the sugar I don’t
02:07
understand that but it’s still it’s way
02:09
too high so that’s yogurt so do you want
02:13
to do yogurt
02:13
Akito the answer is no I’m sorry okay
02:19
now let’s get to milk 2% milk is 12
02:23
grams of sugar per cup a cup is not that
02:27
big that’s too high half-and-half
02:31
for your coffee 0.36 grams so it’s less
02:35
than a gram and Hulk whole cream like
02:37
whipping cream is 0.1 so if you would
02:41
use cream in your coffee though with the
02:43
whole milk but still half-and-half is
02:45
not that bad
02:46
okay so can you do these yes I would get
02:51
organic and try to get grass-fed as
02:53
possible and this one is a no now what
02:57
if you do this a little bit of milk okay
02:59
that’s fine but not a lot of milk okay
03:02
it’s just going to blow you out of
03:03
ketosis sorry about cheese now when you
03:07
have cheese you have this fermentation
03:08
product that you have these bacteria
03:10
that are eating up the milk sugar and a
03:14
lot of that lactose is being lost with
03:16
the the way the protein part as it’s
03:20
coming out of cheese in making it cheese
03:22
as well but check this out cream cheese
03:24
is less than one one gram it’s point
03:28
four five grams per cup that’s pretty
03:32
good
03:33
the cream cheese is totally fun pepper
03:36
jack is zero gram of sugar awesome
03:41
cheddar is zero grams in fact the more
03:44
aged of cheeses the better the less
03:47
sugar it has mozzarella one point four
03:51
grams of sugar per cup still not bad has
03:54
a little bit more look at this processed
03:58
cheese process cheese you know little
04:02
individual wraps cheese that most people
04:04
consume probably Velveeta and the other
04:07
processed cheese that you would buy that
04:08
everyone’s eating and lunch and whole
04:10
thing 19 grams of sugar 19 grams of
04:15
sugar for processed cheese that is like
04:18
way over the top cottage cheese is six
04:22
Wow that’s that’s a good amount of sugar
04:26
so is this a yes or no these are a yes
04:31
these are probably a No all right small
04:35
amounts but this one’s definitely big
04:37
fat now
04:38
okay now you might be allergic to cheese
04:40
because the casein the allergy that’s a
04:43
separate deal you might be lactose
04:45
intolerant that’s pepper deal but when
04:47
you get consumed cheese grass-fed
04:51
organic would be the ideal scene okay

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