When it comes to selecting foods for a ketogenic diet, fat is where you are. The first rule of thumb on the ketogenic diet is to keep carbohydrates very low and choose foods high in fat.
You may be wondering if sour cream is keto-friendly or has too many carbs like some other dairy products. This article looks at the composition of sour cream and whether you should include or omit it in a ketogenic diet.
What is sour cream?
Sour cream is derived from cream that has been soured by an acid, such as vinegar or lemon juice, or, more often, by lactic acid bacteria. Bacteria grow in the cream, thickening the texture and imparting a tangy, tangy yogurt-like flavor.
Sour cream is essentially fermented cream. Traditional sour cream is usually made from cream with at least 18% milkfat.
Low-fat sour cream is different and generally has at least 25% less fat than the original full-fat version. Non-fat sour cream contains nothing more than 0.5 grams of fat per 1/4 cup (50 grams).
Regular sour cream contains a good amount of fat and can help you absorb nutrients from other foods you pair with it. Fat-soluble vitamins such as A, D, E, and K require proper absorption of dietary fats in the body.
The probiotics in sour cream have also positively affected the gut microbiome, the bacteria in the human digestive system. Probiotics can help restore gut health and reduce inflammation in gastrointestinal diseases.
Carbs and ketosis
The ketogenic diet has been around for at least a century to reduce seizure activity in children with epilepsy. However, it has become trendy because it can help with weight loss and improve cholesterol and blood sugar levels in people with metabolic disorders.
A study of 307 people found that another side effect of the diet is that it can help reduce cravings for carbohydrates compared to low-fat diets. It works by moving the body into ketosis, which means burning ketones instead of glucose for energy, a byproduct of fat.
To make the switch, only about 5% of total calories must come from carbohydrates, while up to 80% of calories must come from fat. The rest of the calories come from protein.
To enter and stay in ketosis, you must reach your carbohydrate and fat goals, dependent on your personal calorie needs. For example, if you are on a 2,000-calorie diet, your main goal should be 25 grams of carbs, 75 grams of protein per day, and 178 grams of fat.
When planning meals, fruits, grains, starchy vegetables, and dairy products such as yogurt are prohibited as they are too high in carbohydrates. For example, a medium-sized fruit, 1/2 cup (117 grams) of cooked oatmeal, or 6 ounces (170 grams) of yogurt each provides about 15 grams of carbohydrates.
Fats, such as butter and oil, are advisable. They do not contain carbohydrates or contain very few carbohydrates and mainly fat.
Regular whole sour cream is nutritionally closer to a serving of fat than a serving of carbohydrate food and is therefore ketogenic.
However, if you choose fat-free sour cream, you will pack about the same amount of carbohydrates you consume by eating one serving of fruit, which will likely be too high for a ketogenic diet.
Nutritional Facts of Sour Cream
Researchers provide the following nutritional information for approximately two tablespoons (29 g) of sour cream.
- Calories: 57
- Fat: 5.6 g
- Sodium: 9 mg
- Carbohydrates: 1.3 g
- Fiber: 0 g
- Sugars: 1 g
- Protein: 0.7 g
Sour cream is a high-calorie but low-carb food. There are about 57 calories in a two-tablespoon serving, but only 1.3 grams of carbohydrates, all derived from natural sweetening sugar.
The glycemic index of sour cream is approximately 56, making it a low to moderate glycemic index food. But it is not likely to consume much. A load of glycemic in a single serving is calculated to be between 0 and 1. The glycemic load grasp into account portion size when predicting the impact of a food on blood glucose.
There are about 5.6 grams of fat in regular sour cream. Nearly 3 grams is saturated fat. Approximately 1.3 grams are monounsaturated fats, and 0.2 grams are polyunsaturated fats. Non-fat sour cream provides zero grams of fat but has a higher carbohydrate count (5g) and only 23 calories. Sour cream provides around 3.4g of fat and calories of up to 43.
A single serving of regular sour cream cannot be a significant source of protein, as it provides less than one gram.
Vitamins and minerals:
A single serving of sour cream provides no essential vitamins or minerals.
Is Sour Cream Keto Friendly?
Sour cream is keto friendly. Sour cream is an essential keto that almost everyone should add to their grocery list. It’s a flexible ingredient to add to savory dishes or turn into a dessert while still on a ketogenic diet.
If you feel like you’re stuck in a routine when it comes to low-carb meals, it’s an excellent ingredient for breaking the boredom and adding some extra flavor.
Like most foods, you’ll need to check portion sizes and make sure you’re choosing a high-quality brand, but as long as you’re careful, good sour cream shouldn’t affect your net carb content too much or stop your intake.
The nub of the ketogenic diet is to reduce carbohydrate intake and increase fat intake. Such a nutrition plan brings the body into a fat-burning state, and weight loss begins.
Additionally, eating low-carb foods can relieve symptoms of chronic disease. Sour cream is a fermented dairy product. In general, the Nutrition Facts label says that 20% of M.F. Sour cream is high in fat (about 86% of total calories) and low in carbohydrates (about 9% of total calories). Hence, it is a keto-friendly product. If you’re not sensitive to lactose, sour cream can be a great addition to your daily keto menu.
How to Use Sour Cream in Keto
Sour cream adds a lot of flavor to recipes and keeps dishes moist. It’s great for keto sauces, dressings, casseroles, and even desserts.
This gluten-free and keto version of beef stroganoff is a tasty way to continue enjoying the famous comfort food. Beef and mushrooms are simmered in a cream sauce in this classic recipe, but you need to omit the noodles and serve over the mashed cauliflower for keto.
Instant Pot Keto Yogurt
Traditional yogurt is banned due to its high carbohydrate content. Making a high-fat, low-carb yogurt acceptable for your ketogenic diet is simple and requires only three ingredients: whole sour cream, heavy cream, and keto sweetener.
Missing mashed potatoes? You can make a keto version that uses grated cauliflower instead of potatoes. All you should do is heat the cauliflower in the microwave and mix it with butter and sour cream. Sprinkle with bits of crispy bacon if desired, and you’ve got a wonderful low-carb side dish!
The best part of having soup is adding the toppings! There’s no reason to skip using sour cream as a topping in your favorite keto soups.
Soups, especially taco-flavored soups, have an extra delicious flavor with a small dollop of sour cream.
How to Make Your Sour Cream
You could even make your sour cream with the use of starter culture and cream. The process is straightforward and can be completed in five simple steps:
- Heat the cream in a pan.
- Let the cream cool.
- Add the starter culture and mix until dissolved.
- Transfer all to a glass container and let it ferment at room temperature for 16-18 hours.
- Once set, store in the refrigerator.
When you are on a ketogenic diet, understanding what you are eating is essential; By making your sour cream, you can make sure what you’re eating is low in carbs and free from artificial sweeteners that can raise your blood sugar. One of the added benefits of homemade sour cream is that it naturally contains healthy probiotics.
Some Low-Carb Sour Cream Recipes for The Ketogenic Diet
Here are some creative low-carb recipes to incorporate into your ketogenic diet.
If you crave yogurt but are concerned about the net carbohydrate content, try mixing sour cream with Greek yogurt or cream to create a high-fat, low-carb, and sugar-free version.
Keto Mama’s low-carb yogurt recipe recommends combining with a sweetener such as erythritol along with walnuts, raspberries, and blueberries; You can also use monk’s fruit sweetener if you need to add some sweetness to your yogurt.
Just remember to enjoy sweets (even the low-carb and sugar-free options) in moderation.
Sour cream is a very versatile ingredient; You can use it for semi-sweet dishes and savory salad dressings to flavor your vegetables.
Anyone can make this ranch dressing – mix the sour cream with some sauce (like garlic powder) and cream. Another tasty option is this honey mustard salad dressing made with whole sour cream, Dijon mustard, powdered erythritol, etc. Apple cider vinegar.
Of course, you must not have use the dressing just for salads;
You can make sauces or seasonings for grass-fed meats using the same recipes.
Thickener for soups
If you want a calm way to add sour cream to your diet, you can also try adding just a pair of tablespoons to keto soups or stews? It’s a great way to add a little extra flavor and increase fat content without prep time.
For example, this pumpkin soup is made from cream, pumpkin puree, and toppings, then sour cream is added as a topping for serving.
Pumpkin might not be a typical keto ingredient, but a small serving of pumpkin puree won’t increase your carb count too much.
Keto Lemon Sour Cream Muffins
This sour cream muffin recipe is the solution for when you’re short on dessert. It is sweetened with erythritol and the natural sweetness of lemon juice. You can pour the coconut flour and almond batter into muffin liners or a cake pan for those special occasions.
Thanks to eggs, butter, and whole sour cream, a muffin or slice of bread contain 25g of fat and 8g of protein. You won’t even believe this isn’t a high-carb dessert – there’s only 4.5g per serving.
Potential Health Benefits of Sour Cream
While you shouldn’t rely on sour cream as your primary source of nutrients, it can still help your health in many ways.
It Might Promote The Absorption of Fat-Soluble Vitamins
Some vitamins require a source of fat to be absorbed most effectively in the digestive tract.
Collectively known as fat-soluble vitamins, they include vitamins A, D, E, and K. Deficiencies in these vitamins are associated with diabetes, cancer, and immune disorders.
Fat-soluble vitamins are found in various healthy foods, such as fruits and vegetables, but not all of them provide fat on their own. Therefore, eating them with a source of fat can improve your body’s absorption.
Regular Sour Cream is Made Up Mostly of Fat
Most of the varieties include probiotics. Probiotics are essential to living microbes that provide various health benefits, such as improved digestion and immune function, when consumed.
Sour cream is traditionally made by fermenting milk cream with lactic acid bacteria, one of the most common probiotics in food production. Therefore, some types of sour cream may offer probiotic benefits.
However, most commercial sour cream is pasteurized to reduce the risk of food poisoning, which means that all live bacteria are destroyed before they are processed into the final product.
Some brands, like Nancy’s, add these microorganisms to their sour cream after pasteurization so you can still get the benefits of probiotics. You can also try fermenting your sour cream at home.
Low in Carbohydrates
While there is nothing inherently wrong with carbohydrates, low-carb diets are pretty popular. Therefore, many people may be happy to learn that regular sour cream meets various low-carb diets, including keto and Atkins.
Possible Disadvantages of Sour Cream
Keep in mind that sour cream has its tiny share of drawbacks too.
1. High in Saturated Fats
Saturated fat is the essential fat in sour cream. Almost half of the calories in regular sour cream come from saturated fat.
Overeating saturated fat can cause some people to produce more LDL (bad) cholesterol. If these levels get too high, the risk of heart disease can increase over time.
Additionally, evidence suggests that replacing saturated fat with unsaturated fat from nuts, seeds, olives, and fish can reduce the risk of heart disease.
Researchers recommend limiting saturated fat intake to 5-6% of daily calories, or about 11-13 grams for those on a 2,000-calorie diet.
There is a lot of room within these guidelines for eating sour cream, but it’s still an excellent opinion to limit your intake and vary the sources and types of fat in your diet.
2. It Is Not Appropriate for All Diets
Since most sour cream is made from cow’s milk, it most times doesn’t work for all diets. You should keep away from this if you are allergic to cow’s milk or intolerant to lactose, the sugar found in milk.
Also, sour cream is inappropriate for those on a dairy-free or vegan diet.
Can it Affect Your Weight?
When consumed in moderation, sour cream is unlikely to affect body weight significantly and may even increase weight loss.
However, excessive amounts can do the opposite.
Evidence indicates that routine milk intake can promote weight loss. Research associated 2-4 daily dairy products as part of a low-calorie diet with greater overall weight and fat loss than diets with fair or no dairy.
Additionally, fats, such as those found in sour cream help delay stomach emptying, making you feel fuller and more satisfied with eating. In turn, this can lead to you eating fewer calories.
Keep in mind that consuming too much food, sour cream, or whatever can lead to weight gain. If your sour cream habit constantly causes you to eat more calories than you burn each day, weight gain is entirely possible.
Since sour cream is a calorie-dense food, it can be easy to eat too many.
How to Buy Keto Sour Cream?
Now that we’ve figured out it’s okay to include low-carb sour cream on your keto diet food list, and there are a few things to keep in mind before you go grocery shopping.
- Avoid low-fat options and only choose sour cream varieties that are full of fat.
- Choose sour cream made with high-quality ingredients, such as organic milk, that doesn’t contain artificial flavors.
You can also find varieties that suit other consumer preferences, such as sour cream made with non-GMO ingredients.
Whole, regular sour cream is made from cream and contains far more fat than carbohydrates. Therefore, it is considered to be keto-friendly. However, sour cream is not low-fat or fat-free.
Whole sour cream can provide some variety to a ketogenic diet when used as a base for a bath or incorporated into recipes to boost fat content.
As it contains some carbohydrates, be sure to count them in your daily carbohydrate budget.
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