![]() ![]() It's the perfect spreadable cheese and less than 1 gram of carbs per ounce, per the USDA. Another good pick-it has less than 2 grams of carbs per cup of shredded cheese, per the UDSA One tablespoon of the stuff has less than a gram of carbs, according to the USDA. Mascarpone and creme fraiche are good options too, says Lakatos, since they give you tons of added flavor and creaminess for very few carbs. And while, yes, hard (and semi-hard) cheeses do have fewer carbs than soft cheese, that doesn't mean all soft cheeses are off the table.īrie cheese, for example, has less than a gram of carbs per ounce, per the USDA. Take a cue from Jenna Jameson and melt some semi-hard cheese over some eggs for breakfast (or honestly, whenever). Semi-hard cheeses-like Swiss are keto-friendly too, Lakatos adds. But if you're worried about your lactose intake, then Keatley says you'll want to go for harder cheeses, like Parmesan, which typically have fewer carbs than soft cheese, explains Lyssie Lakatos, RDN, of the Nutrition Twins. Hard and soft cheesesĬheese gets the green light on the keto diet. If you're set on incorporating butter into your keto lifestyle (and honestly why wouldn't you be?), buying high-quality grass-fed butter, which is higher in omega-3 fatty acids-an essential, healthy fat for your body and brain-is the best option, per Pegah Jalali, RD, a nutritionist with Middleberg Nutrition. ![]() ![]() That's because it has zero carbs and about 11 grams of fat per tablespoon, she says. Butterīutter is an ideal source of fat on the keto diet, says Tammy Lakatos Shames, RDN, of Nutrition Twins. What are the best dairy foods for keto dieters? 1. 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 milk or ice cream (to avoid potential GI issues, too!). If you want to eat daily to help you stay full longer, you can't just chow down on, say, soft serve. This can lead to some not-so-pleasant gastrointestinal side effects. Some people have a hard time tolerating the lactose in dairy products due to lactose intolerance or lactose sensitivity, Beckerman notes. 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. Dairy products actually have sugar in them, explains Scott Keatley, RD, of Keatley Medical Nutrition Therapy. 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.
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