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Hello, Tanquinho! Hello, Tanquinha! Welcome to another video here on our channel! And in today's video we will talk about
milk and its derivatives, in relation to a diet, a low-carb diet.
If you follow a low-carb diet, leave your like here on the video and also subscribe to our channel and press the bell for you
be notified when a new low-carb video comes out every Monday and Thursday at 8:00 p.m. In this video we will want to address some
points about dairy products, such as which dairy products are allowed or acceptable in a
low-carb diet;
Can milk and dairy products be included in the LOW CARB DIET?
Those you should avoid; we will also talk about the
issue of skim milk and plant-based milks and milks from other mammals. So stay with us until the end because
There is a lot of good information here in this video. So let's start the video by delivering
the gold, delivering the paçoca, delivering the milk to you… what does that mean?
We will provide a list of dairy products and milk derivatives allowed on a low-carb diet, which people include in their diet.
very successfully, maintaining a low-carb diet. Some common examples are… … curd; sour cream; natural yogurt; ghee and milk kefir. In addition, of course, butter; cream; recipes with cheese, such as our famous low-carb cheese bread; proteins derived from milk, such as casein and whey protein; and, finally, of course, our dear and beloved cheese. And cheese, of course, we have already made a complete video just to talk about cheese and all its variations because, without a doubt, cheese is a very interesting food and can be included, yes, wisely, in a low-carb diet.
If you want to know more about it, we will leave a link here in the description with this full video for you. Great, we have already talked about some items that can be included in the low-carb diet, that are easy to fit in, that can fit into the more active lifestyle.
low in carbohydrates. Now let's talk about which derivatives
of milk cannot, which will not enter your low-carb, at least in most of the
times, for 90% of people, they will not be able to fit this into a low-carb diet
successful, well formulated. So in this category we have drinks
dairy… …which is that fake yogurt from the market. We have the creamy one! Which is that fake cottage cheese made from
vegetable oil and starch! No way! Milk chocolate. In fact, we try to avoid all
chocolates with less than 70% of cocoa.
They are more of a mass of milk and sugar,
than real chocolate. Dulce de leche
Which is delicious, but it doesn't come in. Milk flour
Sweetened yogurts, that Greek yogurt from the store, which is full of sugar. Condensed milk
Ninho milk Butter mixed with margarine, on your own
of margarine, obviously because it is a vegetable oil. We talked about vegetable oils in another video
which will be linked below.
Traditional cheese bread because it contains,
often, flour and tapioca flour Petit Suisse, that Danoninho-type cheese
Polenguinho, not so much for the amount of carbohydrates, but rather for being a highly
processed And most traditional ice creams.
If you are curious about low-carb ice cream
and if you want to see more recipes, comment below #sorvetelowcarb
So it's worth remembering that these foods from the second group that we just mentioned are not
are easily fitted, so to speak, into a low-carb diet, precisely because they
contain a lot of carbohydrates.
Those foods from the first group that
we mentioned are easier to fit into low-carb because they are low-carb foods
in carbohydrates. Very cool, we talk about many derivatives
of milk, which ones fit into low-carb, which ones don't; but we're not talking about milk itself. Is milk low-carb, Roney? Well, to answer that question, let's first
start by analyzing the nutritional information of the milk. As you can see in the nutritional tables
of the milks you find in the supermarket aisles, there will be about
nine to ten grams of carbohydrates per glass, that is, every 200ml of milk. So, with this, many people may ask themselves:
“Okay, I know I can’t drink a liter of milk a day because it will be quite a lot
carbohydrate, but what if I only have a little bit? What if I have a glass a day, for example? That’s only nine, ten grams of carbohydrate…
is it possible?” “Half a glass in the morning is five grams…
is it possible?” Well, we sincerely believe that adding
a little bit of milk, if you put a drop of milk in your coffee to make that
famous drip, for example, will not ruin all your results. Especially if you are looking to lose
weight, it certainly wasn't because of 50ml of milk a day that you got to this point
that you are now. On the other hand, we also believe that
on a low-carb diet, a change in habits towards a healthier lifestyle involves,
yes, you change your habits, you change the foods that are part of your routine
of your daily life, especially when, as in the case of milk added to a little
coffee, can be replaced by more interesting options, such as cream itself
milk, or coconut milk or some other plant-based milk – almond milk… – we
we'll talk about them in a little bit in the video, so stick with us. The point is this: if your goal is
solely and exclusively weight loss, then probably add a few drops of milk,
50 ml of milk in your coffee won't hurt you. Now, if you're looking for a change
complete lifestyle, so it might be interesting to change this type of habit as well
and start being low-carb completely, taking out milk and adding other options like Guilherme
spoke. And when we talk about milk, we are
talking about all types of milk: whole, skimmed, semi-skimmed. They all have the same amount of carbohydrates
per serving. What will vary is the amount of fat. And also the powdered milk, which is nothing more
than these other milks, only frozen and grated very finely. Just kidding! That's not how you make powdered milk, people! But anyway, it's still made from
of the same milk and then you won't want it either because it continues with the same amount
of carbohydrates from original milk. But what about lactose-free milk? Since it doesn't have lactose, which is the carbohydrate
of milk, so it has no carbohydrates? Calm down! Before answering this question we want to
talk a little bit about what lactose is. So, first of all, we can start
talking about what lactose is. Lactose is the sugar in milk, which is a
molecule formed by galactose and glucose – we will go into more detail later
– but some people already feel better, simply by removing lactose from their diet.
day-to-day. These are the people who are intolerant
to lactose, very or slightly intolerant; but many of them already feel better about not having
ingest this. Exactly! This is another interesting reason for you,
at least for a while, try – if you like the idea – going without milk,
because some people are lactose intolerant, they have some kind of reaction when
ingest this substance and they don't even know it before they try it and turn 30,
60 days without consuming lactose. In fact, a curious fact is that it seems
that lactose intolerance has different prevalences depending on your ancestry
recent. What does that mean? Depending on your ethnic origins. So, for example, populations from the north
from Europe, from the Nordic countries, tend to deal better with lactose than, for example,
eastern populations. Of course, this is something that will vary
from individual to individual, but we can say that in a population system, we
we can see that people's recent ancestry, that is, this more evolutionary footprint
that we always talk about here on the channel, thinking about how people have evolved, can
have, yes, influenced this. So this is just another cool tip about
milk, a cool curiosity for you to keep in mind when you think: “Maybe
I don't handle milk well. It could be the lactose issue.” That's all very cool, but lactose-free milk
is it low-carb? Yes or no? No. That's because we've already said that lactose
is the sugar in milk. You would think, “If it doesn’t have that sugar,
should not have any sugar”. Right? Wrong! Because as I said before, lactose is formed
by galactose and glucose. And some people are intolerant precisely
to lactose, the entire molecule, the combination of these other two that I mentioned. In fact, what happens is that these people
lack the enzyme needed to digest lactose, which is lactase. So what do manufacturers of lactose-free milks do?
lactose, they usually add this enzyme to the milk and then the lactose is already “digested”,
comes instead of a large carbohydrate, let's say – lactose – comes the two smaller ones
that Roney mentioned: glucose and galactose. However, the sugars remain. The amount of sugar is the same. It just comes pre-digested, pre-chewed
for you. In other words, lactose-free milk is not low-carb. It still has the same amount of carbohydrates
of regular milk. The difference is the shape of these carbohydrates,
which doesn't change the fact that they are carbohydrates. So so far I've learned that milk
it's not low-carb, even lactose-free milk is not low-carb, and now I wanted to know
of other types of milk, for example, buffalo milk, sheep milk, or goat milk. Are these low-carb? Can these be included in the diet? Most likely not either. What happens is that they have practically
the same amount of carbohydrates per serving as cow's milk. What varies a little is the profile of your
sugars and their proteins, which leads some people to be lactose intolerant or
to the milk protein to opt for cow's milk over some of these mammalian milks. Exactly. If you want to consume milk or some derivative
from milk, for example, a sheep's cheese, a cheese made from sheep's milk
Or buffalo mozzarella… … for example… then it might work
good for you. However, if you are just looking to simply reduce
the sugars ingested, for example, reducing milk consumption, will also be interesting
avoid consuming milk from sheep, buffalo, goat, and other animals. In addition to milk from other animals that do not
are the cow, we also have plant-based milk. And then, these plant-based milks are low-carb
or are they not? Do they fit into the low-carb diet or not? Look, most likely they tend to
fit into low-carb yes. A great example that is the ally of many
people who are starting to venture into low-carb cooking is coconut milk, for example. It has practically no carbohydrates
and it's basically just fat – good, healthy fats, the same ones that everyone
world that likes coconut oil tends to like it too. Milk from some oilseeds
It is also a very interesting option, for example, Brazil nuts, which we already
we teach how to make it here on the channel; cashew nuts; almonds; hazelnuts; walnuts, in short,
There are a variety of plant-based milks that you can make at home. They tend to have a lower carbohydrate content.
per serving slightly smaller than that of cow's milk. However, of course, if you consume too much
of him, then there will be no point in him having a little less if you compensate in the amount ingested. So, what Roney meant now is
that in addition to you worrying about which milk to consume, for example, these vegetable milks
they do not have lactose and do not have casein or milk protein, in general, which can give
some reactions for some people; they can also have a lot of carbohydrates if
you consume a lot of these milks Then drink two liters of almond milk
per day is not the best idea, besides being quite expensive. It will probably have more carbohydrates than
than a glass of normal milk. And another warning about these milks is
which, despite not being practical, is worth doing at home, because a large part
of the brands of plant-based milks that you find on the market already have a lot of added stuff,
in the sense of: sweeteners, preservatives, thickeners, sometimes even pro-inflammatory vegetable fats,
like sunflower oil. So you'll want to avoid that kind of
thing, especially if you are trying to “clean up” your diet,
eat less processed things, which is the proposal of our eating style here at Lord
Tank. And there is also another very easy milk
to be found in markets, also of vegetable origin, which is soy milk. This, just as we talk about soy milk,
ready-made oilseeds in a box also tend to have a lot of other ingredients
unwanted added fats, even vegetable fats, not to mention the fact that it is made from
from soy, which is often transgenic soy, which does not have many benefits
for health. On the contrary. It is a very controversial topic – if soy
is a valid option or not to be included in a diet – we believe that within
Of the legumes, it is one of the worst options and we will not expand on it here.
because this is a video about milk. But if you want to know about this subject
about soy or any other subject you have questions about, comment below
what is this subject, we read all the comments, we try to respond to everyone,
and we always include a video or two suggested by our readers. For example, here on the side we made a
video about ketosis. We tell you several secrets about ketosis,
several tips, curiosities and common mistakes that most people don't know. And we did it because people had a lot of
doubt. So we'll see you in the next video. A big hug
From Mr. Tanquinho
