Can you eat keto without dairy?

In this brief guide, we will address the query, “Can you eat keto without dairy?” We will also discuss how the keto diet works and an amazing dairy-free keto recipe.

Can you eat keto without dairy?

Yes, you can eat keto without dairy. As much as it is common to find keto recipes with a lot of dairy or dairy-based, keto is not associated with the consumption of dairy products, it only allows its consumption by those who want it.

Why do some people not eat dairy?

As mammals, at some point in our lives, we have already consumed milk, not just breast milk. Milk is a food rich in vitamins and calcium, specially made to nourish babies of all kinds.

However, as the baby grows and starts to eat solid foods, milk becomes a secondary source of nutrition. From this point on some people simply lose the desire to drink milk.

Other people have intolerances and allergies to cow’s milk. Intolerance is usually associated with low production of the enzyme lactase, the enzyme that breaks down milk, making the digestion of milk unpleasant and painful due to gas.

The allergy is usually more serious and rare, being a risk to the lives of people who come into contact with foods that contain dairy products. While intolerance can be fought with lac-free products or by ingesting the enzyme, allergy requires care and total abstention from dairy products.

A final common reason is a withdrawal for ideological reasons and beliefs. Some religions encourage a vegetarian diet, avoiding animal products such as milk. Parallel to this, veganism preaches a lifestyle that does not harm animals for health, environmental reasons, and especially compassion and empathy.

How does a keto diet work?

The keto diet seeks to reduce the blood sugar level and trigger ketosis. Ketosis is an increase in the level of ketones in the blood. This occurs when your body needs energy and there is no glucose available for use, utilizing the breakdown of fat to generate energy and obtaining ketones in the process.

The keto diet indicates the consumption of foods high in fat, and protein, and low in carbohydrates, generating a reduction in blood sugar and stimulating ketosis.

The keto diet has as benefits the reduction of sugar and insulin in the blood, being beneficial for diabetics. In addition, it allows an accelerated weight loss and pressure drop in hypertensive patients.

Nowadays there are 4 keto diet schedules:

  • The standard ketogenic diet (SKD): Structured on a diet containing 70% fat, 20% protein, and only 10% carbs
  • The cyclical ketogenic diet (CKD): Change between 7 days of high fat and 2 days of high carbohydrate diet.
  • The targeted ketogenic diet (TKD): Carbohydrate consumption is limited to exercise times.
  • High protein ketogenic diet: Similar to SKD, keeping the ratio up to 60% fat, 35% protein, and 5% carbs.

Approaching the keto diet without dairy can be tiring at first, as dairy ends up bringing practicality to this diet. But it is possible to substitute plant-based alternatives and focus on the consumption of medium chain triglycerides, other forms of protein, and vegetable sources of fats. 

The accompaniment of a nutritionist can be very useful to balance your consumption of proteins and fats.

What are some dairy-free vegan keto recipes?

Raw Vegan Pad Thai Salad

Nutritious, full of flavor, and perfect for a version of lunch, this version of Pad Thai will be a delicious way to follow the keto diet without consuming dairy. Yields  2 servings.

Ingredients

  • 2 zucchinis
  • 1 yellow squash
  • 1 medium carrot
  • 1 red bell pepper
  • ½ cup red cabbage, shredded (35 g)
  • ½ cup mung bean sprouts (50 g)
  • 2 green onions, sliced
  • 2 tablespoons fresh cilantro chopped
  • 2 tablespoons cashews
  • 1 lime, cut into wedges
  • 2 tablespoons natural peanut butter
  • 2 tablespoons soy sauce
  • 2 tablespoons lime or lemon juice
  • 2 teaspoons ginger, grated
  • 2 cloves garlic
  • 3 dates, pitted
  • ½ teaspoon cayenne or red chili flakes
  • ½ cup water (120 ml)
  • Optional Toppings: edamame beans, tofu, or baked tempeh

Preparation

  • In a blender jar, add the peanut butter, soy sauce, lemon juice, ginger, garlic, dates, cayenne, and water, and blend until smooth. This is your sauce, set aside.
  • Using a grater, make noodle-like strips of the zucchini, squash, and carrots and add them to a bowl.
  • Cut the peppers and cabbage and also add them to the bowl.
  • Add the sauce to the bowl and mix well. Throw the chives, sprouts, coriander, chestnuts, and limes over the salad.
  • It’s ready and can be enhanced with protein toppings.

Other FAQs about Dairy that you may be interested in.

What happens if you eat expired dairy?

Conclusion

In this brief guide, we have addressed the query, “Can you eat keto without dairy?” We have also discussed how the keto diet works and an amazing dairy-free keto recipe.

Hope you found this blog useful. If you have any questions, please let us know.

Citations

https://www.territoryfoods.com/blog/if-trying-keto-why-dairy-free-is-the-way-to-go
https://www.mayoclinic.org/diseases-conditions/lactose-intolerance/symptoms-causes/syc-20374232#:~:text=People%20with%20lactose%20intolerance%20are,its%20symptoms%20can%20be%20uncomfortable.
https://nutriciously.com/raw-vegan-pad-thai-recipe/
https://www.healthline.com/nutrition/what-is-ketosis#ketoacidosis
https://www.healthline.com/nutrition/ketogenic-diet-101#diet-types

Hi, I am Charlotte, I love cooking and in my previous life, I was a chef. I bring some of my experience to the recipes on this hub and answer your food questions.