What is Half and Half?
Half and half is a dairy product that is a blend of equal parts whole milk and heavy cream. It has a fat content of 10-12% and is commonly used for coffee creamers, desserts, and adding richness to sauces or soups.
Nutritionally, a 1 tablespoon serving of half and half contains:
- 20 calories
- 2g fat
- 1g carbs
- 0g protein
The small amount of carbs in half and half come from the naturally occurring lactose found in dairy products. The fat content is a blend between the higher fat heavy cream and lower fat whole milk.
Is Half and Half Keto-Friendly?
When following a ketogenic diet, the goal is to restrict carb intake to 20-50g net carbs per day. This induces a metabolic state called ketosis where the body switches from burning glucose to burning fat and ketones for fuel.
Dairy products like half and half can be included in a keto diet but should be consumed in moderation. Here are some key points on half and half and the keto diet:
- Low carb count - With only 1g net carbs per serving, half and half can fit into keto macros.
- Calorie dense - The high fat content makes it very calorie dense, so pour sizes should be carefully measured.
- Contains lactose - Some people may need to limit dairy on keto due to lactose intolerance.
- Adds richness - It can be used to add creaminess and satisfying richness to keto-friendly foods and beverages in small amounts.
Tips for Using Half and Half on Keto
Here are some tips for working half and half into your keto diet:
- Measure carefully - Pour into a measuring spoon or cup instead of free pouring.
- Use sparingly - Add just a splash or tablespoon to coffee, sauces, soups.
- Count the carbs - Be sure to account for the 1g carb per serving in your daily keto macros.
- Try light versions - Opt for light half and half to cut the fat and calorie content.
- Use alternatives - Nut milks or heavy cream may be used instead if you avoid dairy.
Keto-Friendly Uses for Half and Half
Here are some ways you can use small amounts of half and half on a keto diet:
Coffee and Tea Creamer
One of the most popular uses for half and half is adding it to coffee or tea to make a creamy, satisfying beverage. On keto, a splash of half and half is a great way to add a rich mouthfeel without overdoing the carbs.
Soups and Sauces
Half and half can be whisked into soups near the end of cooking for a silky texture. It also works well for making cream sauces for vegetables, chicken or fish. Use just enough to add richness without going overboard on calories.
Fat Bombs
Some keto fat bomb recipes use half and half along with coconut or olive oil and cocoa powder to make a creamy, low-carb chocolate treat. The small amount of natural sweetness balances the richness.
Mashed Cauliflower
For a twist on mashed potatoes, use half and half instead of regular milk when making mashed cauliflower. This amps up the richness and creaminess of this keto side.
Chia Pudding
By mixing chia seeds with half and half and a keto-friendly sweetener like stevia or monk fruit, you can create a creamy chia pudding that has 6-8g net carbs for an entire serving.
Potential Downsides of Half and Half on Keto
Here are a few things to keep in mind if adding half and half to a keto diet:
Lactose Content
Half and half contains lactose, so those sensitive may experience symptoms like bloating and gas. Opting for small amounts or lactose-free half and half can help.
Easy to Overeat
The high fat and calorie concentration coupled with the creaminess of half and half means it's easy to overpour into your coffee or overeat when adding to recipes. Measure carefully and aim for the smallest effective amount.
Reduced Ketosis
Consuming too much half and half may knock you out of ketosis due to the carb content. This could reduce the fat burning effects that make keto beneficial.
Contains Dairy
Those following dairy-free keto should avoid half and half and choose plant-based creamers or just use water, coffee, or non-dairy milks like almond milk.
Healthier Fat Options on Keto
Here are some of the healthiest fat choices to prioritize on keto:
Avocado Oil
Avocado oil is a heart-healthy monounsaturated fat that works well for high-heat cooking. It has a mild flavor that pairs nicely with keto dishes.
Coconut Oil
Coconut oil contains medium chain triglycerides (MCTs) that are directly converted to ketones by the body. It's a staple in keto recipes from fat bombs to curries.
Extra Virgin Olive Oil
High quality extra virgin olive oil provides anti-inflammatory oleic acid. Use it raw in salad dressings or lightly cooked at low temperatures.
Nuts and Seeds
Walnuts, pecans, almonds, chia seeds and flaxseeds offer plant-based omega-3 fats that are heart protective. Enjoy them in moderation on keto.
Fatty Fish
Salmon, mackerel, sardines and other fatty fish are loaded with anti-inflammatory omega-3s. Grill, bake or broil a couple times a week.
Unhealthier Fat Sources to Limit on Keto
Here are some of the least healthy sources of fat to minimize on keto:
Trans Fats
Found in fried fast foods and processed baked goods, these industrial produced fats strongly raise heart disease risk and should be avoided.
Highly Processed Vegetable Oils
Oils that are heavily refined like soybean, corn, cottonseed and canola oils are high in inflammatory omega-6 fats. Opt for unrefined, cold-pressed oils.
Low-Quality Meat Fats
Fatty cuts of conventionally raised, grain-fed beef and other meats contain more inflammatory saturated fat and fewer healthy omega-3s. Go grass-fed or organic whenever possible.
Margarine
Filled with trans fats and omega-6s, margarine and buttery spreads raise cholesterol levels and heart disease risk compared to grass-fed butter in moderation.
Shortening
Like margarine, shortening is another highly processed pseudo-fat created with hydrogenated vegetable oils. Limit these on keto.
The Bottom Line
When consumed in very small amounts, half and half can add richness and creaminess to keto-friendly foods and beverages without significantly increasing carbs. However, those sensitive to dairy or calories may prefer nut milks or small amounts of heavy cream instead. Overall, emphasize healthier fats from avocado oil, olive oil, nuts, seeds and fatty fish on the keto diet while limiting processed and inflammatory fat sources.
FAQs
Does half and half kick you out of ketosis?
In small amounts, half and half is unlikely to kick you out of ketosis due to its low carb content. But drinking multiple cups of coffee with half and half or overusing it in recipes could potentially bump you over the 20-50g daily carb limit.
Is half and half better than milk in coffee on keto?
Half and half is lower in carbs and higher in fat than regular milk, making it a better choice for keeping coffee keto-friendly. But watch your pouring since it's easy to overdo the calories.
What can I use instead of half and half on keto?
If limiting dairy, you can use heavy whipping cream, coconut milk, almond milk, or oat milk in small amounts. For zero carb options, try black coffee or adding cinnamon, nutmeg, vanilla, or sugar-free syrups.
Can I drink half and half by itself on keto?
While the carb content may fit into your macros, drinking half and half by itself is very high in calories. A couple tablespoons here and there is enough to add richness to foods and drinks.
Is half and half inflammatory?
Compared to highly processed vegetable and seed oils, dairy fat from pasture-raised cows is less inflammatory. But some people find dairy inflammatory so pay attention to how your body responds.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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