Is Keto Without Dairy A Good Choice?

It’s not a big surprise that some people recommend dairy as the key food in the ketogenic diet. These foods are very rich in high-quality protein, while some of them, like certain types of cheese, contains a big portion of healthy fat. Furthermore, dairy products usually don't contain a too large percentage of carbs.  


Milk, for example, contains only 5% of carbohydrate, which is less than what nuts, legumes, and other keto-friendly foods contain. The problem is that all of those carbs are actually sugar. And we’re not talking about any kind of sugar, but lactose, which many people can’t digest properly.


You might think that dairy products aren’t causing you any problems, but it doesn’t mean that you aren’t lactose intolerant. It only means that you haven’t noticed the symptoms. In fact, the chances are high that you’re lactose intolerant, at least to a certain level. In fact, it is estimated that about two-thirds of the entire human population suffers from this issue.

Signs & Symptoms of Lactose Intolerance 

Here are some signs that you might be better off without dairy products in your diet:

  • Diarrhea
  • Eczema
  • Skin infections
  • Ear infections
  • Problems with allergies and other autoimmune conditions
  • Chronically inflamed sinuses


These are just some examples of how this issue can affect your body. The best thing, of course, is to do a medical check and see whether you’re really intolerant to dairy products.

Non-Dairy Food Sources Ideal for Keto

If you decided to give up on dairy products, you would have to find food alternatives that will provide you with the same types nutrients. You shouldn’t worry too much about protein and fat-rich alternatives to dairy, as they’re very easy to find. 


Red meat, fish, poultry – all of these keto-friendly foods are very rich in high-quality protein. And you can get your share of fat by using lard or vegetable oils. The biggest problem is that there aren’t many foods out there that contain such a high percentage of calcium as dairy products. 


Milk, for instance, contains 125 mg of this mineral per a 100-gram serving. The same goes for yogurt, kefir, and similar foods made via fermentation of milk. That amount accounts for about 12.5% of the Recommended Daily Intake of calcium for grownups. Children between 9 and 18 years of age should consume at least 1300 grams of this mineral.


Unfortunately, calcium isn’t found in abundance in other types of foods that are commonly used in the keto diet. Salmon, for example, as well as other types of fish, contain only about 12 mg of calcium per 100 grams. It’s a similar case with beef, pork, and poultry.

So, how can you solve this problem? Well, the easiest way is to take a calcium supplement.


But, if you wish to stick only to food sources of this nutrient, you will be surprised to hear that some common vegetables are super-rich in calcium. 


For example, kale contains a higher percentage of calcium that milk does. There are about 150 micrograms of calcium in 100 grams of cooked kale. Broccoli is another great source of this mineral, same as bok choy and watercress. 

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