Low carb diets have proven to be of immense health benefits to keto enthusiasts. If you are reading this article now, the chances are that you are looking to spruce up your keto meals with dairy foods but are not sure what the carbs contents are.
We will share the carbs contents in dairy foods and some keto-friendly carbs recipes you should add to your meal. Before we share our carbs contents in dairy foods with you, how about we take a second to touch on the proven health benefits of keto diets.
Must, read Foods To Include In Your Keto Recipe
What are the health benefits of keto diets?
Besides helping you reduce your appetite, low-carb diets can also help you lose weight faster.
Taking low carb diets will help you lose weight faster
If you are tired of tedious workouts and weight loss routines, you should consider going on a keto diet. The Keto diet is arguably one of the best and easiest means of dropping excess fat. And it also saves you lots of buck on gym time.
A low-carb diet will help you lose weight faster than a low-fat diet. This is because a low-carb diet checks the excess water in the body and lowers insulin levels — resulting in rapid weight loss.
Low carb diet helps to reduce abdominal fat
It may interest you to know that where fat is stored in your body determines how it’s going to affect your health. And this brings us to the types of fat in the body. There are two types of fat in your body — subcutaneous fat (which is found under your skin) and visceral fat (the fat found in the abdominal cavity).
Visceral fat is the source of concern because it builds up around organs can result in insulin resistance and inflammation. If you are on a keto diet, it reduces visceral fat because a low-carb diet helps you lose abdominal fat.
We could go on with more benefits of a low-carb diet but let’s step on the brakes and share our amazing carbs in milk recipe with you.
What are carbs in dairy?
Carbs in dairy is another way of saying carbohydrates in dairy food such as milk, butter, cream, and cheese. Hopefully, at the end of this read, you should be able to tell the carbohydrate contents of dairy products.
As you may already know, dairy is one of the richest calcium sources, and calcium helps ins essential for building strong bones.
How many carbs are in milk?
Now, there is quite a long list of milk types out there, and you are probably familiar with some of them.
There’s whole or full cream milk, skim milk, buttermilk, and other reduced fat milk classes. And they all vary in fat content in terms of their protein and carbohydrates level. The rule of thumb is that the lower the fat, the higher the carbs in the milk.
Carbs (carbohydrates) contents in different types of milk (per cup)
First, have it at the back of your mind that cow milk is a No! No! if you are on a keto diet. It contains high carbohydrates. The regular full cream milk has 12g carbs, 8g fat, and 8g protein. A 2% milk has 12g carbs, 3.5G fat, and 8g protein, while 1% milk has 13g carbs, 2.5g fat, and 8g protein.
An equal measure (a cup) of skim milk contains 13g carbs, 0g fat, and 8g protein. Because of the high carbs in cow milk, you can opt for an alternative milk like coconut milk, macadamia, and almond milk in small potions) in your recipe.
How many carbs are in cheese?
Like milk, different types of cheese have varying carb contents. Compared to milk, cheese has low sugar (lactose). Here are some types of cheese and their carbohydrates content (per Oz):
- Cheddar cheese — 0.4g carbs, 9.4g fat, and 7g protein
- Colby cheese — 0.7g carbs, 9.1g fat, and 6.7g protein
- Swiss cheese — 1.5g carbs, 7.9g fat, and 7.6g protein.
Other types of cheese and their carbs content include feta cheese (1.2g carbs, 6g fat, 4g protein), Brie (0.1g carbs, 7.9g fat, 5.9g protein), and Mozzarella (0.6g carbs, 6.3g protein, and 6.3g fat).
How many carbs are in cream?
While keeping your cream intake low, you should also steer clear low-fat versions. Here are types of creams and their carb content.
- Heavy cream — 0.4g carbs, 5.6g fat, and 0.3g protein
- Sour cream — 0.5g carbs, 2.5g fat, and 0.4g protein
Some recipes you should try are low-carb chocolate, low-carb cherry cream cookie bars, and raspberry cream fat bombs.
How many carbs are in butter?
Butter contains low carbs and is keto-friendly dairy food. One tablespoon of salted and unsalted butter contains 0.1g carbs, 11.5g fat, and 0.1g protein, while clarified butter (Ghee) has 0 carbs, 12.5g fat, and 0g protein.
Carbohydrates in yogurt
A cup of yogurt, full-fat Greek yogurt, contains 9.1g carbs, 11.4g fat, 20.4g protein. 2% Greek yogurt has 9.1g carbs, 4.5g fat, and 22.7g protein. 0% Greek yogurt (also known as fat-free yogurt) has 9.3g carbs, 0g fat, and 24g protein.
With all we shared so far, you should be able to tell the carbohydrates contents of dairy foods and find creative means of adding them to your keto recipe or diet.