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hello dr. Berg here in this video we’re gonna  talk about keto and dairy okay can you do dairy  

on a keto now in this video I’m not going to talk  about lactose intolerant or allergies to milk or  

casein if the protein in milk I’m mainly gonna  talk about should you do dairy on a ketogenic  

diet or not first let’s talk about the yogurt  okay fat-free yogurt with fruit so called fruit  

healthy which usually it’s like not just fruit  it’s like the jelly of the fruit and all the  

sugar and sometimes it’s not even fruit at all  it’s kind of artificial flavoring it’s 47 grams  

of sugar that’s like drinking a soda that’s a  lot of sugar fat-free plain is 19 grams of sugar  

that’s incredible fat-free Greek is 9 grams so  it’s a little bit better but it’s still too high  

and this is per 8 ounces okay eight ounces so  it’s a cup whole milk plain is 11 grams of sugar  

that’s still too high but look at fat-free plain  versus whole milk plain apparently the fat-free  

is higher in in sugars see I’m not even looking  at the carbohydrates I’m looking just in sugar  

so yeah so that’s interesting so whole milk plain  is better than fat-free plain fat-free vanilla is  

34 grams of sugar way too high goats milk kefir  is 7 grams so if you were forced to consume some  

type of yogurt or kefir obviously this would be  the best this is the second best okay if you were  

at gunpoint and you had eaten right okay look at  this blueberry kefir 20 grams Wow low fat plain  

kefir still has 12 grams of sugar low fat plain  key for 11 grams of sugar this is lactose free  

and I don’t understand why it’s high in sugar but  because lactose is the sugar so I don’t I don’t  

understand that but it’s still it’s way too high  so that’s yogurt so do you want to do yogurt on keto

the answer is no I’m sorry okay now let’s get to  milk 2% milk is 12 grams of sugar per cup okay cup  

is not that big that’s too high half-and-half for  your coffee 0.36 grams so it’s less than a gram  

and whole cream like whipping cream is 0.1  so if you were to use cream in your coffee though  

with the whole milk but still happen happens not  that bad okay so can you do these yes I would  

get organic and try to get grass-fed if possible  and this one is a No now what if you do it just  

a little bit of milk okay that’s fine but not a  lot of milk okay it’s just gonna blow you out of  

ketosis let’s talk about cheese now when you have  cheese you have this fermentation product that you  

have these bacteria that are eating up the milk  sugar and a lot of that lactose is being lost  

with the whey the protein part as it’s coming  out of cheese in the making of cheese as well but  

check this out cream cheese is less than one one  gram it’s point four five grams per cup that’s  

pretty good so cream cheese is totally fine pepper  jack is zero grams of sugar awesome cheddar it’s  

zero grams in fact the more aged of cheeses the  better the less sugar it has mozzarella one point  

four grams of sugar per cup still not bad has a  little bit more but look at this processed cheese  

processed cheese you know those little individual  wrapped cheese that most people consume probably  

Velveeta and the other processed cheese that you  would buy that everyone’s eating and lunch and the  

whole thing 19 grams of sugar 19 grams of sugar  for processed cheese that is like way over the top  

cottage cheese is six grams Wow that’s it that’s a  good amount of sugar so is this a yes or no these  

are a yes these are probably a no all right small  amounts but this one’s definitely a big fat no  

okay now you might be allergic to cheese because  the casein the allergy that’s a separate deal you  

might be lactose intolerant that’s a separate deal  but when you get consume cheese grass-fed organic  

would be the ideal scene okay thanks for watching  hi guys hey listen I created a pretty amazing  

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