The Carnivore Diet is an eating plan centered exclusively on animal products, including meat, fish, and eggs. While dairy is an animal product, it often confuses new adherents. Acceptable dairy products must align with the diet’s core principles: maximizing fat and protein while minimizing carbohydrates and potential inflammatory compounds. Strict adherence requires careful selection because many dairy versions violate these principles.
The Basis for Dairy Exclusion
Dairy is frequently excluded from the strictest versions of the Carnivore Diet due to two main components: lactose and milk proteins. Lactose, the natural sugar found in milk, is a carbohydrate that runs counter to the low-to-zero-carbohydrate goal. A single cup of regular cow’s milk contains 12 to 15 grams of lactose. The proteins in dairy, primarily casein and whey, can also be problematic. Casein can be difficult to digest and is sometimes linked to digestive discomfort. Whey can still cause an insulin response, making both proteins a concern for those using the diet for metabolic or autoimmune health purposes.
Dairy Products Generally Avoided
Products with high concentrations of lactose and milk solids are typically the first to be removed. Standard liquid milk, whether whole, low-fat, or skim, contains the highest concentration of lactose and is therefore generally avoided. Even “lactose-free” milk is often not recommended because it still contains sugar, as the lactose has simply been broken down into the simpler sugars glucose and galactose. Soft and fresh cheeses, such as ricotta, cottage cheese, and cream cheese, also contain comparatively high levels of lactose because they retain more of the whey during processing. Additionally, low-fat dairy products, like skim milk or low-fat yogurt, are avoided because removing the fat concentrates the remaining lactose and protein, increasing the carbohydrate and potential inflammatory load.
Dairy Products Often Included
The dairy products typically included are those where the fat has been separated from the milk solids or where fermentation has significantly reduced the lactose content. Ghee, or clarified butter, is considered the purest form of dairy fat and is widely accepted. Ghee is made by simmering butter to evaporate the water and separate the milk solids—which contain the lactose and casein—from the pure butterfat. The result is a product that is virtually lactose-free and casein-free, making it highly suitable even for those with dairy sensitivities. Heavy cream is also often tolerated because its high-fat concentration means it naturally contains very little lactose and protein relative to whole milk. Hard, aged cheeses like Parmesan, Gouda, and sharp cheddar are also good options because the aging process allows bacteria to consume the lactose, converting it into lactic acid. Cheeses aged for a year or more can have trace amounts of lactose, often less than 0.1 gram per ounce, which is negligible for most people.
Determining Individual Tolerance
The Carnivore Diet is frequently used as an elimination tool, meaning that even the “allowed” dairy products should be introduced cautiously. A practical approach involves starting with the purest fat sources, such as ghee, before progressing to heavy cream or aged cheeses. Monitoring physical symptoms like digestive distress, skin issues, or changes in energy is necessary after reintroducing any dairy item. The concept of “Dairy Zero” means strict exclusion of all dairy, which is best for those with known sensitivities or autoimmune conditions. Conversely, a “Dairy Liberal” approach involves tolerating low-lactose, high-fat products after successful individual testing. Ultimately, the acceptability of any dairy product is based on the individual’s unique metabolic response and digestive tolerance.