DAIRY IS SOMETHING you usually have to be cautious about when you’re on a keto diet. Many dairy products are high in fat (which you want), but dairy can sometimes contain too many carbs from their naturally occurring sugars, known as lactose. Some products also have too much added sugar.
But, one keto-friendly dairy option is sour cream.
“Sour cream is actually pretty much pure fat,” says Steven Gundry, M.D., a cardiothoracic surgeon and author of Unlocking the Keto Code. “There’s a little bit of protein in it, but it’s pretty much pure fat. So, it would certainly qualify if you want a high-fat diet.”
Keto diets tend to consist of 70 to 80 percent fat, 10 to 20 percent protein, and 5 to 10 percent carbohydrates, according to the Cleveland Clinic. The goal is to teach your body to burn fat for fuel, instead of carbs, a process known as ketosis.
Sour cream fits in with a keto diet because it’s high in fat and low in carbs, as long as you choose the full-fat option. It contains about 19 grams of fat and 4.6 grams of carbs per 100 grams, which is about half a cup, according to the USDA.
“Fuller-fat sour creams contain more fat than carbs, which is naturally occurring as lactose in a variety of dairy products,” says Caroline Cederquist, M.D., a board-certified family medicine and functional medicine physician and co-founder and chief medical officer of BistroMD.
Thanks to its high-fat, low-carb properties, sour cream can be incorporated into a keto diet in many ways. Some plant-based sour creams are also keto, if you’re limiting dairy. Here’s what you should know about eating sour cream on a keto diet.
Is Sour Cream Keto?
Sour cream is made by fermenting cream with lactic acid bacteria, which coagulates the protein in the cream. The process thickens the cream and gives it its sour flavor. Some sour cream products might contain nonfat milk solids and stabilizers.
It’s considered keto because its fat content is on the high end and carb count is low, Dr. Cederquist says.
Just check the nutritional label of the sour cream products you buy, she notes. Some might contain added sugar which could raise the total carbs.
What Type of Sour Cream Should You Eat on a Keto Diet?
Full-fat sour cream is the best option for a keto diet, Dr. Cederquist says.
“When it comes to sour cream, the less fat it has, the more carbohydrates it tends to contain, and low-fat sour cream is not as keto-friendly as fuller-fat versions,” she adds.
Light sour cream also often contains emulsifiers to make it creamy without the fat, and Dr. Gundry says there’s evidence showing that some emulsifiers can have a negative impact on the gut microbiome.
What About Plant-Based Sour Cream?
If you’re skipping dairy, some plant-based sour cream items work on a keto diet. Look for ones made from coconut oil, which is higher in fat and especially keto-friendly, Dr. Gundry says.
Coconut and palm oil (and full-fat dairy) naturally contain medium-chain triglyceride (MCT) oils, according to the International Food Information Council. MCTs are absorbed differently than other fats, in that they go directly to the liver, where they’re converted into ketones, Dr. Gundry says. (Other fats are absorbed through the intestines.)
Ketones are compounds produced when the liver breaks down fat and become your body’s main source of energy in a keto diet.
But as with any prepackaged product, Dr. Cederquist suggests checking nutrition labels on plant-based sour cream to make sure it doesn’t contain added sugar. This could prevent you from reaching ketosis.
How to Eat Sour Cream on a Keto Diet
There are lots of ways to incorporate sour cream into a keto diet, Dr. Cederquist says.
“It can be used as a thickener in soups, a healthy dip for veggies, a marinade or sauce for chicken, or as a base for dressings like avocado crema or keto ranch,” she notes. “You could also blend it into steamed cauliflower for a low-carb alternative to mashed potatoes, as well as bake it into low-carb doughs like sour cream biscuits.”
Using sour cream in baking can make keto bread and other baked goods moister and fluffier, and adds a tangy flavor.
Just keep in mind if you’re embracing keto that long-term, high-fat diets could be detrimental for some, Dr. Gundry explains. They can increase inflammation in the body, and Harvard Medical School says keto diets may be linked to heart disease, nutrient deficiency, and kidney and liver problems.
