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let’s rate your dairy options from best to worst with some serious scientific backing see I’m gonna break down which options are best for you with dairy when it comes down to inflammation when it comes down to digestion and just overall tolerance so whether you’re on a low-carb diet or not this video is gonna teach you exactly what you should stay away from and what you can probably get away with eating a little bit more of them we’re gonna move pretty quick so that I can be respectful of your time but you’re tuning the Internet’s leading performance nutrition and fat loss channel new videos every single Tuesday Friday and Sunday at 7 a.m. Pacific time I also wanna make sure you hit that subscribe button you can also turn on that little bell so you can turn on notifications so you know whenever I go live alright so first off we gotta address this whole issue with dairy most people think that dairy problems are lactose related the reality is it’s not really the lactose it’s more about the different casein proteins and beyond that it’s more about the inflammatory response within the body so those of you that know my videos know I’m not anti dairy but I take a pretty strong stance with what dairy you should be consuming and where you should be modulating it so it comes down to the a1 and a2 cases so way back when all of the dairy that we were consuming was predominantly a two cases okay it was a different form of casein protein that was easy for our bodies to digest and we didn’t have a whole lot of inflammatory response from it nowadays we have what’s called a1 casein protein which has just sort of become a genetic mutation of the proteins that are in milk now because of this there’s a high degree of what’s called B C m7 which is a bioactive opioid which means not only is it super addictive but it’s also heavily linked to inflammation now if you’re on a low carb or keto diet the whole goal is to modulate inflammation that’s really what we’re going for with a keto diet so we’re introducing things that spike our inflammation we’re really defeating the purpose so we don’t really want that lactose is less of the issue so what I’m gonna do here is I’m gonna rate them from best to worst and it’s really linking more so with inflammation like what is gonna have the least negative effect on you when you’re doing a keto diet or any kind of low carb diet or really just being conscious in general so number one the best one you can eat is ghee ghee is pure butter fat it’s pure milk fat nothing else there might be like a small iota of a glimpse of lactose in there or something depending on how pure it is but generally speaking it’s pure fat so you take the butter fat and then you refine and even more to get it super pure so you’re really going all the way so because of that it’s just a pure clean fat so if you’re introducing dairy or you’re trying to keep dairy out of your diet for the most part ghee is gonna be where you’re gonna hang out that’s what you can do add it to your coffee you can cook with it it’s got a very high smoke point it’s very stable so that’s what’s so great about ghee is it’s really stable you can cook with it and it doesn’t denature but also super high in short chain fatty acids known as butyric acid this butyric acid also known as butyrate okay it’s very very good at feeding the cells within your gut so it’s actually powerful at reducing inflammation so even though it comes and stems from one of the most inflammatory things that we know of it’s actually pretty darn anti-inflammatory so it is very cohesive with a keto diet all right Sookie is great next up believe it or not is whey protein isolate now those of you that watch my videos know that sometimes I throw away under the bus now I throw way under the bus when you have other protein options but for the sake of being honest here in the grand scheme of dairy whey protein isolate which is you get from a protein powder is actually pretty clean not whey protein concentrate okay note not whey protein concentrate whey protein isolate is where they take the whey protein and then they isolate it even further so there’s just a protein whey protein isolate isolated protein okay very very clean in the grand scheme of things however you want to be getting it from a grass-fed organic source okay so very very important there next up is going to be Greek or Bulgarian yogurt okay yeah there’s still lactose in it yeah there’s still casein proteins but here’s the thing the cultures drive down the pH okay that’s the whole idea so when you’re taking yogurt and you’re making it you’re adding acidophilus you’re adding all kinds of different lactobacillus you’re adding things in there so what’s happening is that’s driving down the pH which therefore makes the calcium and the phosphorus become more soluble normally calcium is hard to digest phosphorus is hard to digest when they’re in a soluble form it’s easier on the body so you’ve mechanically made dairy easier to digest which is a huge win which reduces a lot of inflammatory stress in the body to begin with when you look at Bulgarian yogurt specifically that contains additional probiotics so usually Greek yogurt only has two to three cultures added to it whereas Bulgarian yogurt has anywhere from three to six so not saying one is good and one is not but Bulgarian is a little bit stronger when it comes down to the probiotic effect now this leads to huge inflammatory modulation okay so the reason that it’s fairly high up on my list is because you know normally we’ve got dairy triggering inflammation but if we have Greek yogurt having the culture effect that drives down inflammation we at least counterbalance that a little bit and we have a good effect so Greek yogurt makes the list Bulgarian yogurt makes the list I include it in my protocol sometimes it just depends on the situation so it is okay all right now let’s move over to the other side all right cool dance move there because I’m like that okay number four heavy cream interesting thing heavy cream is actually moving on down my list okay it’s not one of the top things that would normally consume the reason that I’m not a huge fan of heavy cream is simply because it still has a good amount of traditional milk solids in it right we’re still looking it’s only like 36 to 50 percent milk fat the liquid portion is still the milk right so we still have a lot of the inflammatory effects we still have a lot of the a1 kayson’s in there we still have a good amount of lactose however it is closer to pure butter fat so where we have ghee in the picture is pure pure pure butter fat heavy cream is sort of the next best butter fat in a way right outside of butter now obviously I could have put butter on this list but I felt like I wanted to at least skip that a little bit and go to the more mainstream ones here I would put butter if I had to I would probably put butter probably between two and three between whey isolate and Greek yogurt but heavy cream is basically where they take the butter fat and they skim it they skim it manually off the top okay whereas ghee they skim the butter fat and then refine that more to get pure fat so here we still have a lot of fat but still have some of the milk components that are inflammatory so keep heavy cream to a minimum a couple times per week next up is cottage cheese cottage cheese moves down the list but here’s the wild card with cottage cheese cottage cheese has the potential to be pretty but also really bad depending on if you’re going organic or not of all the dairy that’s out there cottage cheese is the one that you really need to be the most careful with with organic or non-organic so here’s what it is they take milk and they add an acid to it and that creates curds of casein protein casein is the main thing right casein is the big one that we have to be careful of if we have the a one case and it’s not a good protein so if we have inorganic non organic proteins non organic milk that we’re making cottage cheese from not a good thing right so the cool thing is we still have the bacterial effect cultures are still added so we do have a little bit of that counterbalancing that’s occurring like with Greek yogurt so we have cultures added to the cottage cheese but the hard part is what happens is you take the milk you add the acid and you get curds of pure casein protein they could be good or they could be terrible if they’re the a1 right now then what happens is they cook them even more and when they cook those curds they dry them out and it gets rid of more of the way and you’re left with casein and some of fat now that overcooking kind of denatures a lot of the proteins so a lot of them’s you’re left with sort of a messed up protein that’s not as high quality or bioavailable as you would like but you do get the bacterial effects so it’s not at the bottom of the list because of that number six half and half simply put too much milk influence okay half and half is half Korean half milk so unfortunately we’ve just got too much milk in there it’s okay to add to coffee now and then but you realize that you’re gonna get a good degree of lactose you’re gonna get a good degree of the inflammatory market or inflammatory components that aren’t gonna be in regular milk and then of course lastly that leads us to milk milk is the bottom of the barrel okay even raw organic milk is not exactly what we want and if you’re on keto it’s not even keto friendly anyway milk is just not the way we want to go we just want to get milk out of the diet some of these milk derived things are not too bad now a couple of honorable mentions that I wanted to throw in here okay now I’m gonna do separate videos on these if you want but I’d like to get a little bit more feedback from you to see if it’s something I should do to be honest sour cream is an honorable mention sour cream is really sticking Greek yogurt to a little bit of a different level I didn’t think that it warrant being on this list because it would have made the video too long the sour cream finds itself right in there a little bit depends on what they add to it cheese is okay I wanted to save cheese’s for an entirely different video but I wanted to mention goat cheese goat cheese is usually a two case and believe it or not so goat cheese is a different kind of dairy that’s a lot safer to use when I’m writing meal plans or doing anything like that if people want cheese in there I almost always put sheep feta or regular goat cheese because it’s tolerable by the bots or it’s tolerated by the body but it’s also just I like the taste but it’s also just good stuff when you’re looking at the Grand spectrum of inflammation okay now if you want me to do a cheese video where I rank all the different cheeses because Jesus have cultures in them and some of them reduce the inflammation in the body and some of them don’t so if you want to see a cheese video cheese rating video put it down in the comment section below and just say that you’d like to see it that way my team and I can research it and create a great video so this lays it out for you plain and simple what kind of dairy is going to work for you when you’re on a keto diet some people are more sensitive than others some can have all the dairy and not have an issue but I think if you limit it to like ghee the top three ghee way isolate and Greek Bulgarian yogurt you’re gonna be in ok shape so as always make sure you’re keeping it locked in here in my channel thank you for watching and I’ll see you in the next video
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Best and Worst Forms of Dairy on Keto – Thomas DeLauer
Beta-casein proteins make up around 30% of milk’s proteins and comes in one of two genetic varieties: A1 and A2
A2 is the original variety that all cows used to have, with A1 appearing somewhere around 5,000 – 10,000 years ago through a mutation found in some European herds
BCM-7 is a bioactive opioid peptide which is formed in much greater levels when we consume dairy with A1 beta-casein when compared to A2 beta-casein
Study – Annals of Internal Medicine
This study was conducted because milk is often recommended as therapy for patients with peptic ulcer
The study examined the effects of various forms of milk and 0.15 M NaCl (control) on gastric-acid secretion in five patients with duodenal ulcer during a period of remission and in five normal subjects
A significant increase in acid secretion in both groups was produced by 240 ml of whole, low-fat, and nonfat milk
Ghee, a type of clarified butter, which is a fancy term for pure butterfat – while it has similar properties to regular butter, ghee is like an upgraded version with a richer taste, higher smoke point, deeper color, and more nutrients
Concentrate vs Isolate
Concentrate: This is the least processed form of whey there is, which means it’s the cheapest form, the form that contains the most additional non-protein stuff (most notably lactose and fat), and the form with the most potential to cause digestive issues (due to that aforementioned lactose)
Isolate: This is what you get when you take whey concentrate and filter out the vast majority of the stuff that isn’t protein, thus leaving you with a much more pure (i.e. more protein per scoop), easily digestible (bye-bye lactose), and expensive form of whey
When healthy bacteria (S. thermophilus and L. bulgaricus) are added to milk and allowed to ferment, the fermentation process leads to changes in the bioavailability of nutrients found in the final product
As the pH decreases, both phosphorus and calcium are converted into their soluble forms, the proteins become calcium free and more easily digested by proteolytic enzymes, making them more bioavailable
Greek yogurt has roughly twice the protein concentration when compared to regular yogurt
During the production of Greek yogurt, regular yogurt is strained multiple times to remove the whey
Bulgarian yogurt is tangier and a bit creamier than Greek yogurt – unlike regular or Greek yogurt, traditional Bulgarian yogurt is not strained
Additionally, the bacteria used are different – Bulgarian yogurt uses a combination of L. bulgaricus, Acidophilus, S. thermophilus, and Bifidum strains
Heavy cream is the thickest cream of them all and has a minimum of 36% milk fat – Per half cup, it contains about 414 calories and 28 grams saturated fat.
Light cream (aka coffee cream) has about 20% milk fat and is primarily used in coffee, although it can also be used for baking and in soups – it has about 350 calories per cup and 23 grams saturated fat.
The traditional way of extracting cream is to wait 12 to 24 hours for the butterfat to rise to the top and then skim it off
The process starts with curdling milk – this is done by adding an acidic substance like lime juice or vinegar to warm milk.
When the acidity of the milk increases, curds of casein protein separate from the whey, the liquid part of the milk
This can be done by adding a bacterial culture that produces lactic acid or a food-grade acid such as vinegar
After the curd is formed, it is gently cut into pieces that allow additional whey to drain from the curds
The curds are further cooked and pressed gently to expel more whey – the curds are rinsed and salt is added
Creamed Cottage Cheese is made by combining nonfat cottage cheese with a light cream dressing
Creamed cottage cheese contains at least 4 percent milkfat, comparable to whole milk.
Half & Half
Half-and-half is exactly what it sounds like, equal parts whole milk and light cream – it contains about 12% fat, which makes it richer than whole milk (which contains 3.5% fat), although less rich than light cream
Per cup it has 315 calories and 17 grams saturated fat
For example, in the United States, federal regulations specify 3.25% fat in whole milk, 2% in reduced fat milk, 1.8% in Semi-skim, about 1% in Low fat, and 0.0 – 0.5% in Skim milk
Sour cream, also called cultured sour cream is made by adding a culture of Streptococcus lactis to pasteurized light cream and incubating at 72˚F until the desired flavor and thickness is reached