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Is Lactose Keto Friendly?

Moderately Keto Friendly

Answer: Yes, lactose is keto-friendly to a certain extent. But its consumption should be moderated due to its carbohydrate content.

While lactose, a natural sugar found in milk and dairy products, fits into a ketogenic diet, it should be consumed with caution:

  • Carbohydrate Content: Lactose contains 4.97g of carbohydrates per 100g, which can add up quickly if not monitored, as the keto diet typically limits carb intake to 20-50g per day.
  • Caloric Count: With 51 kcal per 100g, lactose can contribute to your total caloric intake, which is important to consider when planning your meals and snacks.
  • Protein and Fat Ratio: Lactose offers a decent amount of protein (3.48g per 100g) and some fat (1.92g per 100g), which aligns with the higher protein and fat needs of a keto diet.
  • No Dietary Fiber: As lactose contains no dietary fiber, it won’t aid in digestion or help increase feelings of fullness, unlike other keto-friendly foods.
  • Individual Tolerance: It’s crucial to note that many people have lactose intolerance, which can lead to digestive issues if consumed; always listen to your body’s signals.

In conclusion, while lactose can be part of a ketogenic diet, it’s vital to carefully consider its carbohydrate content and your personal tolerance levels.

Nutrition Facts

Serving Size100g

  • Amount Per ServingCalories51
  • % Daily Value *
  • Total Fat 1.92g 3%
    • Saturated Fat 1.2g 6%
  • Cholesterol 8mg 3%
  • Sodium 52mg 3%
  • Potassium 162mg 5%
  • Total Carbohydrate 4.97g 2%
    • Dietary Fiber 0g 0%
  • Protein 3.48g 7%

    * The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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