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What kind of butter for the keto diet?

What kind of butter for the keto diet?

The nature of butter best suited for Keto

If you are on a keto diet then you must be aware that butter is a keto-friendly diet. Not only that butter has a high amount of fat ideal for one who is on a keto diet but also the other ingredients in it offer numerous health benefits which one cannot even imagine one.

The confusion arises what nature of butter should one use. You may have a question is grass fed ghee healthy or the grain fed ones. As you read through you will understand the reasons for using Grass Fed Organic Ghee that you can have from Milkio.

 The options those are available to have

When you try to search for the nature of butter that you can have when you are on keto diet then you realize that there are some options open in front of you. We are discussing some of the open options.

Clarified butter

If we have a look at the benefits that can be had using this nature of butter then we will notice the following:

  • It is 100% butterfat
  • It contains no milk, proteins or lactose and is ideal when you are lactose intolerant.
  • The high smoking point makes it the ideal cooking oil.
  • It has more calories than other regular butter.

keto butter

Organic Ghee

This is another option that you can have. Similarly, if we look at the benefits of organic ghee there are many.

Grass Fed Organic Ghee

Yes, this is another of the options that you can adapt to when you desire to have butter when on a keto diet. You can have grain fed butter but the Grass Fed Organic Ghee is much better due to the availability of 500% more conjugated linoleic acid. This essential fatty acid helps to lose fat while gaining muscles. Another ingredient that is in abundance in such organic grass fed ghee butter is omega-3 fatty acid.

So, now definitely you can decide that the Grass Fed Organic Ghee that you can easily have from MILKIO is the one to be chosen to have when you are on a keto diet.

The ways to have such butter

Such grass fed ghee or butter can be had in multiple ways depending on your choice. It is certain that if you have it from reputed manufacturers indifferent of your way of consuming you can have various health benefits. You can have in your morning coffee to have the perfect boost of energy all through the day, cook foods using such.

We at MILKIO have various recopies which you can cook using Grass Fed Organic Ghee. You can similarly use it as a spread or utilize it to make fat bombs.

The health benefits that you can have consuming butter

When you are on a keto diet and have grass fed ghee or butter then as said you can have many amazing health benefits. You can have benefits from the various fatty acids that are there, it is rich in antioxidants, have a lower level of obesity, have a ready supply of vitamins and lower the risk of heart attack.

So, select the Grass Fed Organic Ghee from MILKIO when you are on a keto diet and have such amazing health benefits while having a tasty meal.

References:

  1. https://www.cambridge.org/core/journals/proceedings-of-the-nutrition-society/article/dietary-cholesterol-heart-disease-risk-and-cognitive-dissonance/C3A48F8C4614E65E0724F31C2997E7AE
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2596709/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2974200/
  4. http://www.webexhibits.org/butter/compounds-fatty.html
  5. https://www.ncbi.nlm.nih.gov/pubmed/2761578
  6. https://www.palmoilandfood.eu/en/news/scientific-review-palmitic-acid-its-physiological-role-metabolism-n tritional-implications
Fatty Coffee With Milkio Ghee for Keto beginners

Fatty Coffee With Milkio Ghee for Keto beginners

Fatty Coffee:

Fatty coffee with ghee has been the latest topic of discussion on the internet.

High profile celebrities and health gurus such as Kourtney Kardashian have even mentioned having this drink every morning.

Celebrities along with health enthusiasts including the keto community are on board and so are we! If you have not heard of this new drink yet, you have come to the right place. Essentially, it is just your regular morning hot beverage but with the addition of a fat, for example ghee, butter or coconut oil.

If you feel yourself having to drag yourself out of bed every morning, with little to no energy, then try out this Keto fatty coffee to kick start your morning and experience the amazing wonders this drink can do to your energy levels during the day.

We recommend having your morning fatty coffee with good quality grass-fed cow ghee, to experience the amazing benefits of ghee.

Not only is grass-fed cow ghee packed with fats and no carbohydrates, it also contains vitamins and omega fatty acids.

Adding ghee to your coffee also adds a rich buttery flavour to your drink and makes it super creamy. Ghee is also lactose-free for those that are intolerant and prefer to have dairy-free coffee options.

A fatty coffee infused with grass-fed cow ghee is an easy way of getting fats into your diet quickly. It is especially beneficial if you are on a Ketogenic diet, Low Carb High Fat (LCHF) diet, or cyclical fast.

The main objective of these diets is to minimise carbohydrate intake and switch the body’s natural mechanism of using sugars as an energy source, to using fats as the primary energy source.

The short-chain fats and medium chain triglycerides (MCTs) in grass-fed ghee are burned easily as a brain fuel to kickstart your day with elevated energy levels.

The norm of having carb-heavy breakfasts have recently been shown to not necessarily be the best option if you are trying to lose weight. Typical breakfast options such as cereal and toast can cause your body to feel slug-ish and not burn fat as easily as opposed to a high-fat breakfast such as bacon or eggs fried in ghee.

A high-fat morning routine can create the feeling of being full for longer, thus allow you to not be hungry for a longer period of time.

A high fat, low carb meal can also prevent the usual large spike in insulin levels that normally occur when a high carb meal is consumed, allowing you to normalise your insulin and blood sugar levels.

Keto fatty coffee is as simple to make as just making your everyday morning coffee, the only thing extra you have to add is a dollop of ghee, and you will get to taste the delicious creamy flavour that ghee adds to your coffee.

Not only is a fatty coffee tasty, when consumed on an empty stomach in the morning it programmes your body to burn fat as its main energy source, and can actually help decrease stored body fat content.

So go on and give this exciting new beverage a try, you won’t regret it!

Keto Fatty Coffee with Milkio’s Grass-fed Ghee

Keto Fatty Coffee With Milkio Ghee

Yield: 1

Serving Size: 1

Calories per serving: 170 Calories

Fat per serving: 20g of Fat

Protein per serving: 0g of Protein

Sugar per serving: 0g of Carbs

Keto Fatty Coffee

Ingredients

• 1 cup of coffee
• 1 tbsp. of Milkio grass-fed ghee
• Optional: 1 tsp. stevia, 1 tsp. coconut oil or MCT oil, 2 tbsp. heavy cream

Instructions

There are many variations of making a fatty coffee, it all depends on your liking
1. Brew a cup of coffee as you would normally and pour into a blender.
2. Spoon a tablespoon of Milkio’s grass-fed ghee into the blender along with the coffee
3. If wanted, you can also add in coconut oil or MCT oil. Also optional, is a teaspoon of stevia extract for sweetness, if required.
4. Blend altogether, and serve with a dollop of heavy cream if wanted.
https://milkio.co.nz/fatty-coffee/

SEE RECIPE VIDEO HERE

Grass fed Ghee vs. butter: Which is better for Keto?

Grass fed Ghee vs. butter: Which is better for Keto?

Grass fed ghee vs. Butter is a common dilemma for ketogenic diet users.

 

Since the inception of the ketogenic diet and the necessity of consuming fats for the best result, there has been a lot of debate on this topic, particularly within members of the Ketogenic (Keto) diet community.

But what’s the better option here and why?

 

Let’s compare ghee vs butter from different aspects.

Ghee and butter can be compared due to their general similarities; both being dairy products, almost same calorie count, containing good amounts of fats, and some similar nutrients. Now before going onto explain this ghee vs butter keto issue, we need to understand what a Keto diet is exactly.

 

What is a Keto diet?

A ketogenic diet is popularly known as keto diet. It is a popular and proven effective dieting scheme worldwide, where dieters are suggested to reduce their carbohydrate consumption and instead they need to focus on their protein and fat intake.

The Keto diet gained popularity due to its ability to lose body fat quickly. People suffering from obesity or with excess unwanted body fat, may see great benefits from trying out a Keto diet, provided there is no history of heart disease or hypertension.

This diet is based on the theory of ketosis, where the human body doesn’t use the Citric Acid Cycle due to a lack of glucose from carbohydrates. So essentially the Keto diet is a high-fat, high-protein and low-carb diet, the reduction of carbohydrates induces the state of ketosis. As quality fat intake is a vital issue of this diet and both ghee and butter contain loads of fats, the question of butter vs. ghee is an important issue for the users.

Why grass fed ghee is preferred for the Keto diet: 

Healthier option: ghee or butter

Ghee is a great substitute to regular butter that contains substantial amounts to lactose, because it is stripped from milk solids during the clarification process, leaving only healthy butter fats behind as residue. While it is a much healthier alternative to regular butter, it is still a kind of fat.

Grass fed ghee vs. Butter:  Grass fed cow ghee is known to be called the “better butter”.

There are many reasons why it called:

  • Ghee contains more fat per gram than butter: one TBSP of ghee contains 14g fat compared to 12g in butter.
  • Ghee offers a higher smoke point than butter: 485°F (252°C) versus 350°F (177°C) for butter, which makes clarified butter a safer choice for cooking.
  • Cow ghee offers better shelf life: Grass fed ghee is more shelf stable and can be preserved without refrigeration, saving you fridge space, which is not applicable for butter. You need to preserve butter in fridge.
  • Grass fed Ghee is suitable for those that are lactose intolerant: Ghee is clarified butter, so all the milk solids and proteins are filtered out. Many individuals with a lactose allergy can consume ghee fine but not butter.
  • Grass fed organic Ghee contains vitamins, butyrate, and CLAs which are gut friendly and good for your health.
  • Ghee contains Medium Chain Triglycerides (MCTs) and this is excellent in providing high energy levels and helps with cognitive functioning.

If you are targeting to consume the right kinds of fats and provide yourself with energy on a keto diet, cow ghee is a better choice than butter.

 

How to use grass fed cow ghee in Keto diet: Grass fed Butter vs Ghee

Ghee is a versatile cooking ingredient and adapts well to most of the cuisines. Keto dieters have reported that grass fed cow ghee has a more flavorsome taste over regular butter itself.

 

The common uses of ghee are:

  • Cooking: Replace ghee 1:1 in place of the cooking oils and butters you use now. Use ghee for stir-frying, sautéing, barbequing, roasting, baking, etc.
  • Spices: Ghee is known to make spices, i.e. Garlic, more flavoursome. Fry some garlic in ghee before adding veggies or meat, and witness the intense aromas given off.
  • Hot drinks: Add a spoonful of ghee into your morning coffee, tea or hot chocolate for a fast energy boost.

 

Benefits of ghee vs Butter: WHY ghee is good for keto diet ultimately

Overall, grass fed cow ghee if consumed in moderation, can work as a feel-good and everyday staple in your diet.  Replace the current fats in your diet with ghee’s good fats, and watch your keto diet work fantastically.’

 

Ghee Composition and its role in the ketogenic diet

Ghee Composition and its role in the ketogenic diet is quite unique. A tablespoon of ghee has 14 grams of fat to butter’s 12 grams, and about a gram more of monounsaturated and saturated fats, the good fats, which brings us to MCTs. The ketogenic diet and MCTs also help in cancer prevention.

 

Ghee vs butter: ghee does not have the trace of casein

This is the biggest difference between butter and ghee and might be a trump card for you if you’re allergic to dairy protein. Butter is mostly fat and water, but it still has trace amounts of casein and lactose, the two compounds in dairy that most often cause allergies and sensitivities. Casein provides butter its silky creaminess.

 

It can also cause symptoms like:

  • Rashes
  • Puffing, coughing, asthmatic symptoms
  • Itching of skin.
  • Abdominal pain.
  • Nausea, vomiting, and diarrhea, etc.

 

Ghee has little to no casein or lactose, meaning even dairy-sensitive people can usually consume it. It blends into Bulletproof Coffee well and is a decent substitute for butter in most of the recipes, although it’s oilier than butter and may change the texture of a dish slightly. 

If you do prepare bulletproof coffee with ghee, certainly it won’t foam the way butter does so your expectation for getting a frothy latte top my not come true. But still its tasty and energetic, may be better than butter made variety.

 

Ghee vs. Butter: What’s the Difference?

For users, ghee and butter are made up of diverse components. Butter on its own is included of butterfat (roiled from cream), water, and milk solids. Ghee, which is reduced from butter, is only made up of butterfat.

 

Unlike butter, ghee, and other types of clarified butter comprises no lactose and are very low in casein content, which makes them an perfect substitute to regular butter for those with dairy and lactose intolerance. However, sometimes ghee may contain trace amounts of casein and lactose, so it should still be evaded if you’re truly allergic or insensitive.

 

Ghee can be used in different recipes that need solid fats, such as butter or coconut oil. However, ghee offers slightly nutty taste, which may enhance flavor of cooking —in a different way.

Ghee vs. butter for keto diet should not be decided on its taste or for the fat content only. The utility of ghee is best assessed if all the ghee benefits are analyzed.  Ghee offers good fats and its vitamin and antioxidant content is helpful for maintaining a good balance of energy, endurance, and immunity of body. 

The success of keto diet largely depends on the quality fat intake and life style modification. With proper lifestyle and moderate ghee in diet, the rate of success of ketogenic diet gets obviously boosted.

Ketogenic Diet Snack Ideas

Ketogenic Diet Snack Ideas

Milkio Grass fed ghee : Ketogenic Diet Snack Ideas 

In addition to the above food groups, there are a number of convenient snacks which are suitable for ketogenic diets.

Here’s a list to give you a few ideas:

  • Berries and cream: Your choice of berries in a bowl with some heavy cream.
  • Boiled eggs: If you have any feelings of hunger, a few boiled eggs does a great thing for satiety.
  • Celery with cream cheeseSpread some cream cheese on a few stalks of celery for some nutrients and fat-soluble vitamins.
  • Cheese and Prosciutto: If you’re craving some finger-food, then cheese and prosciutto is an excellent option. Add a glass of red wine if you like.
  • Dark chocolate: 85% minimum.
  • Guacamole salad: Mash some guacamole and add in your ingredients of choice.
  • Keto milkshake: blend some coconut milk alongside some cacao and a natural (ish) sweetener such as erythritol. Another good option is to use fresh berries for a fruit milkshake.
  • Mozzarella sticks: The website ‘Healthful Pursuit’ has some delicious looking mozzarella sticks made with almond flour.
  • Pork rinds: Crispy pork goodness that you can easily make at home.

Key Point: A ketogenic diet doesn’t only mean meat and vegetables. There are also dozens of tasty keto snacks you can make.

Foods to Avoid on Keto

Due to the nature of the ketogenic diet, carbohydrate content in food should be low — ideally below about 5% or so.

Therefore, you need to restrict grains, starches, sugars and high-carb plant foods.

Below you can see a list of foods to avoid if you want to achieve ketosis:

  • Beer
  • Cakes
  • Cookies
  • Cereals
  • Dried fruit (a slight amount is OK, but best avoided)
  • Fruits high in carbs (banana, mango, papaya, etc.)
  • Fruit juice
  • Grains (bread, oats, pasta, rice, etc.)
  • Legumes
  • Low-fat processed foods
  • Milk (a very small amount is OK)
  • Sugary foods in general
  • Sweet wines/sugary alcohol in general
  • Tubers such as parsnips, potatoes, and sweet potatoes

And these foods are technically ‘ketogenic,’ but it’s better to avoid them for health:

  • Low-carb processed foods: they may be low-carb, but they’re usually full of additives.
  • Margarine
  • Vegetable oils

Keto versions of high-carb foods

While it’s better to stick with nutrient-dense foods like meat, fish, and vegetables, many people like a treat from time to time.

And if you want to be ‘keto’ yet still have a pizza, some bread, or even a piece of cake – it’s possible.

Image and Article source : By Michael Joseph, MSc

What Foods Can I Eat on Keto?

What Foods Can I Eat on Keto?

The first thing to remember is that despite having a ‘restrictive’ reputation, there are many things that you can eat on keto.

Want to put a ketogenic diet shopping list together? Then here are some tables showing a list of suitable foods.

Dairy Foods 

Milk contains too many sugars in the form of lactose, but aside from that most dairy foods are ideal.

ButterCheese
Clotted CreamCottage cheese
CreamCreme cheese
Creme fraicheGhee
QuarkSour cream
Whipped creamYogurt

Eggs, Meat, and Poultry

You can include all meat and poultry in a keto plan– preferably a wide variety of cuts, including bone-in meats.

BaconBeef – all cuts
ChickenDuck
EggsFermented Meats (prosciutto, salami)
HamLamb
MuttonPork
TurkeyVenison and wild game

Fats and Oils

While any fat is technically suitable for a ketogenic diet, it’s better to avoid industrial vegetable oils.

Here are some healthy fat sources:

Avocado OilButter
Coconut OilExtra Virgin Olive Oil
GheeGoose Fat
LardMacadamia Nut Oil
Red Palm OilTallow

Fish

There are countless edible fish and here are some of the commonly available ones.

Anchovy*Bream
CarpCatfish*
CodFlounder
HaddockHalibut
Herring*Mackerel*
Sardines*Salmon*
Swordfish**Tilapia*
Trout*Tuna**

*Best sources of omega-3  **High in both omega-3 and mercury

Fruit (low sugar)

Since ketogenic diets require carbohydrate intake to be very low, most fruits are unsuitable.

However, there are plenty of low sugar fruits that are perfectly fine in moderation.

AvocadoBlackberries
BlueberriesBoysenberries
CoconutCranberries
LemonLime
OlivesRaspberry
RhubarbSalmon berry
StrawberryTomato

There are also many different types of berries which are okay in moderation; 

Nuts

Most nuts are great for a ketogenic diet, but cashews, chestnuts, and pistachios are too high in carbohydrate.

Nuts are very energy-dense, so a handful should be enough (1 ounce/28grams)

Here are the best low-carb choices:

AlmondsBrazil Nuts
HazelnutsMacadamia
PeanutsPecan
Pine NutsWalnuts

Seeds

Personally, I’m not a fan, but seeds are also a reasonably nutritious option for keto diets.

Aim for about a handful / 1 ounce / 28 grams.

Chia SeedsFlaxseeds
Hemp SeedsPumpkin Seeds
Sesame SeedsSunflower Seeds

Shellfish and Seafood

AbaloneClams
CocklesCrab
EelLobster
MusselsOysters
ShrimpScallops
Sea SquirtSquid

Vegetables Suitable For Keto

Generally speaking, lower carb veggies should be the focus: calciferous veg and leafy greens. The plants that grow above ground have the lowest carb count, while vegetables growing underground tend to have more. However, a small amount of below ground vegetables should be okay if you factor them into your total carb count.

ArtichokeAsparagus
Beet GreensBell Peppers
Bok ChoyBrocolli
Brussels SproutsCabbage
CauliflowerCelery
ChivesCucumber
EggplantGreen Beans
Green OnionKale
KohlrabiLeek
LettuceMushrooms
RadishRed Cabbage
RutabagaSeaweed
Spaghetti SquashSpinach
Swiss ChardTomato
TurnipZucchini

Key Point: As shown above, ketogenic diets might restrict some foods — but there is still a great deal of choice.

Source : By Michael Joseph, MSc