Is Buttermilk Good in Keto Diet

Is Buttermilk Good in  Keto Diet?

 

A Ketogenic diet is basically a low carb, moderate protein and high fat diet that can help in burning of Body fat more effectively for weight loss.The consumption of Carbohydrates is between 20 to 50 gms per day.

Buttermilk is high in Protein content called lactates. On a Keto diet the high protein will convert into carbs and this would require to increase the intake of fat to balance it out for weight loss. It is better to avoid it.

Buttermilk is made with Cow’s milk -There are certain products such as Ghee, Whipping cream, Butter and cheese which are acceptable on a Keto diet as they do not contain any milk fats and are lower in sugar and carbs.

Is Buttermilk Keto Friendly

 Buttermilk however is made with cow’s milk which is a no go when on a keto diet as it is high in proteins and will lead to higher percentage of carbs in the body .Excessive consumption of it will kick you out of Ketosis.Although it is imperative to include some amount of dairy product in our daily diet to maintain our bone health.

So you can use substitutes such as almond milk or cheese to get the required dose of calcium and at the same diet maintain being on a Keto Diet.

Sweet Buttermilk can be high on Sugar Content-When on a Kato Diet the intake of sugar should be very low. Hence it is important to avoid intake of fruits, milk products and desserts.

It is required to not include Buttermilk in Keto diet to avoid spiking of Blood Sugar Levels in the body.

Buttermilk is high in Carbs-To be part of a Keto diet it is required to maintain a normal level of 20-50 Gms of carbs per day although it may vary from individual to individual. The focus should be to stay away from High Carb foods such as bread, fast food, pasta, cookies etc.

It is these Hidden Carbs that kick people out of Ketosis. It is often assumed that milk can be included in a Keto diet But drinking too much of milk or Buttermilk can actually Kick you out of Ketosis.

Buttermilk Contains No Fibre

Fibre is very essential for Keto Diet as it helps to regulate the bowel movements and in keeping the digestive tract healthy.Buttermilk has no Fibre content in it which is not good for those on a Keto diet.This is the reason that buttermilk should be out of your diet plan as it does not provide any benefits for a Keto Diet.

Substitutes for Buttermilk

There are certain options that can be considered such as :

• Greek Yoghurt and Water 
• Plain Kefir
• Unsweetened Coconut Milk and Lemon
• Unsweetened Almond Milk and Vinegar
• Sour Cream and Water
• Unsweetened Almond Milk and Lemon

The Takeaway

Buttermilk may not be the most Keto friendly option but that does not mean that you cannot have it at all when following a Ketogenic diet as buttermilk has many health benefits.

Small quantity of Buttermilk can be easily fitted in your diet .You can make your own buttermilk at home using low carb yoghurt or Almond milk.