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.