If you’ve heard of the keto diet, you’re probably aware that it involves switching your body’s main and preferred source of energy from carbohydrates to fat.
Your body will enter ketosis if you eat a low-carb, high-fat, moderate-protein diet on a regular basis, which can lead to weight loss. However, maintaining the diet can be more difficult than a simple definition suggests, especially when it comes to certain food groups, such as the best milk and full cream milk that will thwart your keto diet.
From the outside, the keto diet may appear to be essentially a free pass to eat as much butter, cheese, and heavy cream milk as you want. But, before all you dairy aficionados jump on the bandwagon, a word of caution: Keto isn’t exactly an cream milk -filled dream.
If the dairy you choose has few carbohydrates and no added sugar, you can eat it on a keto diet. However, if your dairy products contain too many carbs (from lactose) or too much added sugar, you may fall out of ketosis and fall behind on your goals.
Pros of Eating Cream Milk on The Keto Diet:
- The fat content is solid. Regardless of whether you’re doing keto or not, dairy contains fat, which takes longer to digest and helps us stay full for longer, Beckerman explains.
- It can help you snack less. Because most dairy products are able to adequately supply the body with valuable protein, fat, and calories, you may be less likely to go scavenging for food in between meals, Beckerman says.
- You’ll get calcium, phosphorus, and vitamin D. Dairy supplies all three of these nutrients, which are needed not only for maintaining healthy bones, but also are integral to balancing mood and regulating hormones, Beckman explains.
Cons of Eating Cream Milk on The Keto Diet:
- The sugar content. Dairy products actually have sugar in them, explains Scott Keatley, RD, of Keatley Medical Nutrition Therapy. The sugar Keatley’s talking about comes in the form of lactose; that lactose then breaks down into glucose, which is the sugar your body uses to push you out of ketosis, explains Keatley. “So, you can’t go hog wild on dairy.”
- Bloating or diarrhea. Some people have a hard time tolerating the lactose in dairy products due to lactose intolerance or lactose sensitivity, Beckerman notes. This can lead to some not-so-pleasant gastrointestinal side effects.
- It’s easy to overdo it. If you want to eat daily to help you stay full longer, you can’t just chow down on, say, soft serve. You’ll want to focus on eating lower-lactose foods like Greek yogurt, hard cheeses, and cottage cheese, Beckerman says, rather than jumping straight into cream milk (to avoid potential GI issues, too!).
How to Make Your Own Cream Milk For Keto
With special diet advice and a little bit of research, here is a simple recipe using full cream milk (just add 3 tbsp of the powder for a Dairy free creamy milk)
- 1/2 cup of butter (less is fine)
- 1/4 cup of cream (any amount)
- 1 sp of vanilla (or 2 tsp of flavoured milk)
- 1-2 tsp of salt 1 tsp of calcium chloride
- 1 tsp of whey
Nowak the cauliflower in the cream for about 15 minutes, then rinse and put in an air-tight container with the butter. Add the rest of the ingredients and brine in the refrigerator for at least 6 hours or until most of the liquid rises. Don’t forget to check the brine/cream every 20 minutes. If the mixture is too thick, add more liquid.
It should be creamy (with some ice cream texture) with no “blood” and a light tan colour. This makes a nice summer drink, healthy and delicious. If you are on a low carb diet, you can use this recipe without worrying about the carbohydrate intake and taste. Another plus to this recipe is that it is quick and easy to prepare.
It can be made a day ahead. All you need is thawed cauliflower, cream, butter and milk. Start by draining the cauliflower and putting it in blender to blend with the cream. Add the milk and blend for a few more minutes. You do not need ice cream so you can add it to the blender with the cauliflower or cook it separately.