Written by Angela Reviewed by Daniel

Why Eating Too Much Dairy On Keto Can Stall Progress & Spike Insulin

The ketogenic diet has become a popular choice for those looking to lose weight and improve metabolic health. By significantly reducing carbohydrate intake and increasing fat consumption, the body shifts into a state of ketosis, where it primarily burns fat for fuel instead of glucose.

This metabolic adaptation can lead to steady weight loss, increased energy levels, and improved mental clarity. However, despite diligently following a low carb, high fat regimen, some individuals find themselves struggling with stalled weight loss or difficulty maintaining ketosis.

One unsuspecting culprit behind this issue is dairy. While it is often considered keto friendly due to its high fat content, certain dairy products can cause insulin spikes that may hinder fat loss and ketosis.

Many keto dieters assume that as long as a food is low in carbohydrates, it won’t interfere with their progress, but the relationship between dairy and insulin is more complex than simply counting carbs. Understanding how dairy affects insulin levels and metabolism is crucial for those looking to optimise their ketogenic diet and avoid unintended setbacks.

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The Insulin Response To Dairy

Although dairy products are low in carbohydrates, they can still trigger an insulin response. This is largely due to their protein content, particularly whey and casein. These proteins stimulate insulin secretion, even in the absence of a significant carbohydrate load.

Insulin is a hormone that helps regulate blood sugar by shuttling glucose into cells. However, when insulin levels are chronically elevated, fat burning is suppressed, and weight loss may become more difficult. This is why individuals following a ketogenic diet must be mindful of foods that spike insulin, even if they appear low in carbs.

The Science Behind Dairy And Insulin Spikes

Let’s look at the relationship between dairy and insulin levels;

Whey & Casein Proteins

Whey protein, in particular, has been shown to stimulate a rapid and significant insulin response. Casein, though slower digesting, can still cause prolonged insulin elevation. Studies indicate that dairy proteins may cause an insulin spike comparable to white bread, despite having minimal carbohydrates.

Lactose Content

While full fat dairy products contain less lactose than their low fat counterparts, lactose is still a sugar that can contribute to an insulin rise. Even small amounts can impact ketosis, especially for those who are insulin resistant.

IGF-1 Stimulation:

Dairy consumption is linked to increased levels of insulin like growth factor 1 (IGF-1), which plays a role in insulin signalling. Elevated IGF-1 levels can further promote insulin secretion and reduce fat burning potential.

Dairy’s Unique Amino Acid Profile

The amino acids found in dairy, particularly leucine, can activate mTOR (mechanistic target of rapamycin), a pathway involved in growth and metabolism. While mTOR activation is beneficial for muscle growth, its overactivation can inhibit fat burning and potentially contribute to metabolic issues, especially for those aiming for longevity and optimal metabolic function.

How Dairy Can Stall Weight Loss On Keto

Let’s look at why consuming dairy can stall weight loss on a keto diet;

Inhibiting Fat Burning
Elevated insulin levels signal the body to store fat rather than burn it. If dairy is causing frequent insulin spikes, it can prevent the body from efficiently using fat for fuel.
Hidden Carbohydrates
Some dairy products, such as milk and yoghurt, contain more carbohydrates than expected. Even cheese can have small amounts that add up over time.
Individual Sensitivity
Some people are more insulin resistant than others, meaning they may be more affected by dairy’s insulin stimulating properties.
Inflammatory Response
Dairy can cause inflammation in some individuals, particularly those with lactose intolerance or casein sensitivity. Chronic inflammation can disrupt metabolic function and impair weight loss efforts.

Helpful Advice For Keto Dieters

If you suspect that dairy is stalling your progress, here are some strategies to counter its effects:

Opt For Higher Fat Dairy
Stick to butter, ghee, and full fat hard cheeses, as they contain minimal lactose and protein compared to milk or yoghurt.
Test Your Tolerance
Monitor your blood glucose or ketone levels after consuming dairy to see how it affects you individually.
Try Dairy Alternatives
Coconut milk, almond milk, and macadamia nut cream are excellent substitutes that won’t cause insulin spikes.
Prioritise Other Fats
Rely more on avocados, olive oil, and animal fats rather than dairy based fats.
Limit Consumption
If dairy is a staple in your diet, consider reducing your intake and observing how your body responds.
Consider Fermented Dairy
Some people find that fermented dairy products like kefir and yoghurt, which contain probiotics, have a less pronounced insulin response and offer gut health benefits.

In Conclusion

While dairy is often considered a staple in the ketogenic diet, its ability to spike insulin can hinder progress for some individuals. Being mindful of the types and amounts of dairy consumed can help prevent insulin spikes and ensure steady progress in fat loss and metabolic health.

Plus, understanding individual tolerance levels and experimenting with dairy alternatives can be key to optimising results. By making informed choices and paying attention to how your body reacts, you can enhance your ketogenic journey and achieve better long term success.