Keto Diet Dairy (Milk, Yogurt & Cheese) Explained By Dr. Berg

Can you consume dairy on keto? Here’s what you need to know about the ketogenic diet and dairy. 

Timestamps
0:00 The ketogenic diet and dairy 
0:20 Yogurt on keto 
2:20 Milk on keto 
3:05 Cheese on keto 

In this video, we’re going to talk about the ketogenic diet and dairy. I’m not going to talk specifically about lactose intolerance or milk allergies. I mainly want to cover if you should have dairy on a ketogenic diet or not. 

Sugar in 8oz. (1 cup) of various kinds of yogurt:
• Fat-free fruit — 47g
• Fat-free plain — 19g
• Fat-free Greek — 9g
• Whole milk plain — 11g
• Fat-free vanilla — 34g
• Goat milk kefir — 7g 
• Blueberry kefir — 20g 
• Low-fat plain kefir — 12g
• Low-fat plain kefir (lactose-free) — 11g

*Yogurt is not a good idea to consume on keto. 

Sugar in 8oz. (1 cup) of various kinds of milk:
• 2% milk — 12g 
• Half and half — .36g
• Whole cream — .1g

*2% milk is not a good idea to consume on keto. Whole cream is the best to consume, but half and half is fine too. Try to get organic and grass-fed if possible. 

Sugar in 8oz. (1 cup) of various kinds of cheese:
• Cream cheese — .45g
• Pepper jack — 0g
• Cheddar — 0g 
• Mozzarella — 1.4g
• Processed cheese — 19g
• Cottage cheese — 6g

*Processed cheese is not a good idea to consume on keto. You would also want to avoid consuming cottage cheese. However, cream cheese, pepper jack cheese, cheddar, and mozzarella are fine to consume on a ketogenic diet. Try to get organic and grass-fed if possible. 

Dr. Eric Berg DC Bio:
Dr. Berg, age 57, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.

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Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.

Thanks for watching! I hope this helps you better understand the ketogenic diet and dairy.

[anumkhan]

A man who doesn’t waste a single sec in extra taking straight up to the point

[RadTrav]

This guy deserves a god damn congressional Medal of Honor for making u tube videos, where he just GETS TO THE POINT!

[liryc]

I've been on a ketogenic diet since 2013, with great results. However, only when I took dairy out of my diet did some hormonal issues that still persisted were completely resolved. Specifically, my hirsutism, which I had since my teens, was completely gone in 6 months of dairy free. If you're a woman and have issues with your hormones, consider taking dairy out of your ketogenic diet.

[timbob]

Gotta say, regardless of whether this guy is being sponsored by anyone he really makes perfect sense and the fact that he always highlights the importance of getting 'grass fed' based animal products just further detaches him from possibly being linked to either the general dairy or meat industries as a whole. Feel like I can trust him more than some of the other 'doctors' of youtube.

[pw]

Love the short, to-the-point videos that are packed with info.

[mikehanfol]

That feel when your heart drops as Dr Berg crosses milk out

[bernadettehynes-cafferkey]

So what's new people are fooled into thinking that low fat is good, but when fat is removed so is the taste, so it has to be replaced with sugar, I never touch low fat, full fat or noting

[Dr_Dieta]

Lactose free means that Lactose is broken in two halves but it is not extracted. That is why the sugar content doesn't decrease.

[bae]

I’m lactose-intolerant, and for years I’ve been making my own yogurt from New Zealand grass-fed whole milk powder (no additives), let it ferment for at least 24hr, and I have no issues consuming it. It’s quite sour, but I like it.

[zawilious]

The lactose free one still have sugar, because they don't suck the lactose out of it, but they add the enzyme that decompose the lactose into glucose and glactose which are still other types of sugar

[REX-jjmn]

I'm not on Keto but I have cut right down on sugar and increased fat. My weight has slowly reduced and I feel good. Thanks Dr Berg. I have learnt a lot.

[DB-lrkl]

Down 27 pounds in less than 2 months. Lost a full shirt size, gained energy and confidence. Thank you Dr. Berg! Who knows how much more I’ll lose as a result of living a healthier lifestyle.

[bradenevans]

Dr. Berg has changed my life forever. God bless him. 😎

[hddm]

The yogurt types seem to be so different than what we have in the Middle East (the levant in particular). Most of them have bacteria and have undergone some fermentation and are not sweet at all.

[thedaways]

I love how Dr Berg whispers the huge amounts of sugar, regular volume processed cheese *lowers voice* 19 g of sugar. So great.

[EchoSigma]

I recently discovered labne, this appears to be Lebanese kefir cheese. The whole milk blend with sour cream has zero sugar and only 1 gram of carb. This is ideal for keto since it has a high fat content and it is creamy delicious. Also, this is a good source of probiotics with active live cultures. It tastes like Greek yogurt but much thicker and not as sour. My local Armenian grocery store sells this at $2.29 for a 1 pound container here in Los Angeles.

[saq]

Quitting dairy was the best thing I ever did - constipation is no more, my skin has cleared up so much and I now look ten years younger than I actually am, according to friends and family:) Bloating has gone, my tummy is completely flat (as opposed to the perfect round ball shape it was before!) Camel milk is the best thing I have ever consumed, and sometimes drink goats milk, oat milk, almond or coconut milk. Fortunately there are many alternatives to cows milk:) Dairy was also problematic for me due to allergies, skin issues and asthma-type symptoms. Best wishes to everyone and thank you Dr Berg for sharing your knowledge. It is much needed.

[JenniferMyers]

When I eliminated dairy from my diet, I experienced profound improvements in my skin! Taking out the dairy, in addition to consuming the high quality fats inherent in a keto diet, has yielded me the absolute best complexion of my life. I also noticed digestive benefits. So I avoid dairy.

[nicoscaduto]

You're the best DOC ! Greetings from Argentina 🇦🇷

[doubledutch]

That is truly SAD, in the US these products have so many carbs it's almost criminal.