Keto dairy: the best and the worst

Rich, creamy dairy products — are they a good choice for low-carb eating? In some cases, yes.

You see, on a low-carb or keto diet, not all dairy products are equal. What’s more, responses to dairy can vary from person to person.

In this guide, we’ll let you know what’s potentially good and not so good about dairy, and help you make the best low-carb choices.

Key takeaways:

  • Responses to different dairy products are individual; some people do well eating large amounts, while others may be better off consuming little to no dairy.
  • There are many great keto-friendly dairy options, such as cheese, whole-milk Greek yogurt, cream, and butter.
  • Although you can probably include dairy on a low-carb or keto lifestyle, you may want to consider limiting it to break a weight-loss stall or to improve acne or digestive issues.


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Visual guide

The graphic below shows how many carbs different dairy products contain. The numbers are per 100 grams (3.5 ounces) of each food, except where noted.

 

Dairy visual guide