The why is very simple. Starting the ketogenic diet means activating a detoxification process of the body and reducing inflammation through a sugar-free diet. Which can alter the conditions of our digestive system and can even cause chronic diseases, such as diabetes. Once embarked on this path, regularly consuming foods that return to cause inflammation in the body would be a real contradiction.
There are, however, exceptions that can be made, being careful of the quantities and keeping the situation under control. In this article, we list the ranking of our favorite dairy products and we try to explain to you why we consider them a valid option in the kitchen.
CLARIFIED BUTTER OR GHEE
At number one in our ranking, we have clarified butter or, better still, its purest form, which is ghee ( in Italian it would be ghee, but the English form is more used). This product is the fat essence of milk, deprived of its proteins and sugars, and therefore of most of the lactose and casein. It has a high content of short-chain fatty acids, especially butyric acid. Clarified butter, like ghee, does not change during cooking, it nourishes the cells of our intestinal tract and appears to have anticarcinogenic effects.
Especially if you follow a diet made up of simple and “light” proteins, to more effectively control the amount of assimilated fats, clarified butter (or ghee) contains practically only fat and is, therefore, a perfect ally for cooking or adding in coffee.
If you buy it already done remember that the best is the one called grass-fed, but know that it is very simple and quick to prepare at home, giving you the possibility to choose the quality of the raw material (normal butter, also in this case better if grass-fed ) and, above all, to save a lot.
GREEK AND BULGARIAN YOGURT
Greek yogurt, commonly available in supermarkets, is a good healthy product, which is good for the body and is suitable for Keto. The calcium and phosphorus contained in this food are more easily absorbed in this form. The Bulgarian version, thanks to the type of fermentation, can be considered even better than the Greek version. Contains Lactobacillus bulgaricus bacteria, considered a true elixir of youth.
In our opinion, yogurt is a valid ally as it helps to satisfy the desire for sweetness and, thanks to its chemical composition, helps to quench hunger. We consume it from time to time along with Lady Keto’s homemade jam ( recipe ). A delightful association!
CREAM AND SOUR CREAM
How can you imagine giving up cream completely? One of our favorite recipes is in fact the zucchini lasagna with white mushroom ragout ( recipe ). However, the cream is a food to be consumed in moderation, due to the presence of lactose and A1 casein . From a nutritional point of view, therefore, it is very close to butter (normal, not clarified), but more inflammatory for the body. On the other hand, it is still considered better than milk, so when we just can’t give up that “milky” taste in coffee, we treat ourselves to cream.
PARMESAN OR GRANA
We want to include this aged cheese because we are Italian and we have already given up carbohydrates , the foundations of our culinary culture.
We love Keto but we are not martyrs!
For us, the ketogenic diet is a way of life and must be sustainable in the long term. For this to be possible it cannot be made up of privations and frustrations. Rather we need to be aware of what we do so that we can manage ourselves properly. We cannot think of life in the kitchen without using one of the main ingredients of the Italian tradition.
Not to mention that, even if it is a derivative of milk and therefore it is inflammatory, it also has a number of important and interesting beneficial qualities, which make it a healthy and extremely nutritious food in other respects. We therefore use this cheese, without exaggerating, to add a touch of flavor to our dishes. On top of baked vegetables, in a mushroom salad or on top of a keto pizza.
One tablespoon of grated Parmesan cheese contains 26 calories , 0.9 grams of carbohydrates, 1.8 grams of protein and 1.7 grams of fat.
Goat cheese is a less inflammatory product , thanks to the presence of type A2 casein and can also be used without exaggerating. It contains less lactose (milk sugar) and proteins other than those found in cow’s milk, which facilitate digestion. A low carbohydrate content and a high fat and protein content make it a perfect ally to balance the daily macronutrient target.