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Visual Guide to Dairy & Dairy Alternatives

This piece was created by Veronique & Camilla @ Our Low Carb Life Clinic
Dairy products are a great source of protein and fat, making them a helpful part of many people's diets. However, for those following a low carb diet, it's important to choose the right types of dairy products to keep carb intake in check - dairy is all too often a hidden source of excess carbs & fillers. 

In this article, we'll explore low carb dairy options, including understanding how your body tolerates dairy, and alternatives for those who can't consume dairy.

Do You Tolerate Dairy?

A closer look at lactose

Many people have lactose intolerance, which is caused by the body's inability to break down lactose, the sugar found in milk. This can lead to gastrointestinal symptoms such as bloating, gas, and diarrhoea.

Lactose is a complex sugar made up of two molecules, galactose, and glucose. Compared to simple sugars like glucose and fructose, lactose is difficult to break down, which is why so many people have lactose intolerance.


Visual Guide to low carb dairy & alternatives here👇

Dairy & Alternatives Visual Guide

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If you suspect you may have lactose intolerance, try cutting out dairy products (especially milk & yogurt) for 30 days and see if your symptoms improve. Then, add it back in slowly, monitoring for symptoms. Alternatively, you can try lactose-free dairy products or take lactase supplements before consuming dairy.
A closer look at casein

Casein is milk protein. There are multiple types of casein, including A1 and A2. A1 protein is particularly hard to digest and can cause symptoms such as acne, eczema, stomach pain, and constipation.

A1 protein is high in most cow's dairy, but it's lower in goat's, sheep's, camel's, and Jersey cow dairy. You can also buy A2 milk, which has the A1 protein removed. If you suspect you may have a casein intolerance, try switching to A2 milk or alternative low-caesin dairy options such as goat's, camel's, buffalo or sheep's dairy.
Dairy Alternatives

For those who can't consume dairy or want to try alternative low carb options, there are plant-based milk alternatives available. However, it's important to check the label and choose unsweetened options to avoid added sugars.

Plant-based milks combine very small amounts of seeds such as almond, macadamia, soy, or hemp with milk to create a milk-like product. However, they're often more expensive than regular milk, low in protein, and contain phytic acid, an anti-nutrient that limits the absorption of iron, zinc, and calcium.

Comparing Dairy Macronutrients

Different animals produce milk with very different ratios of fat, protein, and carbohydrate. 

Hidden Sugar: Common Culprits

  1. Flavoured Yogurt: 
    Flavoured yogurt often contains added sugars to enhance its taste (especially lower fat versions, as removing the fat changes the taste). For example, a 170g tub of vanilla yogurt can contain up to 15 grams of sugar.
  2. Flavoured Milk:
    Flavoured milk, such as chocolate milk, can contain a significant amount of added sugar. For instance, an 240ml bottled serving of chocolate milk can contain up to 24 grams of sugar.
  3. Condensed Milk: 
    Condensed milk is a thick, sweet milk that is commonly used in desserts. It's high in sugar, with a 2 tablespoon serving containing up to 22 grams of sugar.
  4. Flavoured Milk Alternatives: 
    Flavoured milk alternatives such as almond milk or soy milk can contain added sugars to improve their taste. For instance, a 1-cup serving of vanilla almond milk may contain up to 16 grams of sugar. It's important to check the label and choose unsweetened versions when possible.
  5. Whipped Cream:
    Whipped cream is often used as a topping for desserts and coffee drinks. However, the sweetened versions of whipped cream contain added sugar. For example, 2 tablespoons of sweetened whipped cream can contain up to 4 grams of sugar.
If you'd like help decoding nutritional labels or living a low carb life, just reach out! We're always happy to help. 

Send us an email on info@ourlowcarb.life or use the contact form below. 

- Our Low Carb Life Clinic
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