Can You Eat Sour Cream on the Keto Diet?

For most people who are on a diet, eating wholesome and natural foods is a very common thing to do.  But there is a real question that must be asked. That question being whether or not you can even enjoy any type of backed potato without adding a dollop of some sour cream?

While it can obviously be done, the sour cream is special in the sense that it will easily elevate the flavor factor to a whole new level.

With that being said, if you are following a diet like the keto diet, chances are that you are more than likely not going to be munching down any potatoes as they do have a somewhat high carb factor.

Luckily for you, sour cream isn’t reserved specifically for those high-carb foods that you are trying to stay away from.  It actually is quite good with all different types of veggie dishes, meats, and even goes great as a dip.

So the big question then, would be whether or not sour cream is actually a keto-friendly food.

What Exactly is Sour Cream?

Sour cream is a type of dairy product that is created by taking certain types of different lactic acid making bacteria, and fermenting them together with cream.  This mix will then start to thicken up, as well as ‘sour’ the cream mixture. This happens until the actual sour cream has been produced.

As for the name ‘sour cream’, it basically comes form the souring process that is required in order to make the sour cream.  

In sour cream, the required milk sugar is unable to be disintegrated due to the acidic environment required to ferment it.  Due to this reason, the amount of carbs will tend to vary between about 2.7% and 4%.

When you compare sour cream to regular milk, the sour cream will have far less lactose due to the milk sugar being utilized by bacteria needed to help produce the necessary organic acids.

Sour Creams Macros and Carbs

If you are on the keto diet, or are at least familiar with it, there is a good chance that you already know about having your diet composed of as few a carbs as possible, a good amount of protein, and tons of the healthy fats.

When you are able to drop the amount of carbohydrates you eat to less than 50g per day while increasing the amount of healthy fats you eat, you will force your body into ketosis.  When this happens, your body will produce ketones, which it will then use these ketones as its main source of fuel instead of having to break down glucose for fuel.

To break it down even more, a traditional keto diet will consist of about 60-75% of its calories from fats, 20% of its calories from lean proteins, and about 5-10% of its calories from carbohydrates.

So this means that if you need to consume about 2,000 calories per day, your daily food makeup should consists of roughly 144-177g of healthy fats, 70-100g of lean proteins, and 20-50g of carbohydrates.  When you stay in these limits, you will be helping your body to optimize its ability to burn fat. You will actually turn your body into a fat burning machine, as your body will be in a state of ketosis.

So know that you know exactly what your macro requirements are, does this mean that you can add sour cream into your keto-friendly diet?

When it comes to sour cream, each tablespoon is going to contain (will vary from brand to brand, but all will be similar):

  • 26 calories
  • 2.5g of fats
  • 1.5g of protein
  • 1.5g of carbs

When you use these macros, then the answer is yes, you can use sour cream in your keto-friendly diet, as long as you are able to not add too many of those big dollops at a sitting.

Let’s be honest, one tablespoon of anything doesn’t really go a long way, but that is especially true when it comes to sour cream.  Just be careful when using sour cream as one tablespoon may not go very far and although it is not packed with extra carbs, it can and will add up if your eat too much.

Since the keto diet is based a lot around healthy fats, is sour cream able to measure up when it comes to this department?

While the amount of fat content within sour cream is going to vary depending upon the brand you are using, generally speaking it will be between about 10-30% fat.  With that being said, keep in mind that with the keto diet, the more fat that a food product has, the more energy your body will be able to turn it into.

Is Sour Cream Keto Friendly?

Not taking into account the amazing flavor that sour cream provides, or its ability to help certain foods taste much, much better, there are actually several other health benefits that sour cream provides as well.

In fact, sour cream is actually loaded with several different nutrients.  Some of those nutrients include:

  • Vitamin A
  • Vitamin D
  • Vitamin K
  • Vitamin C
  • Vitamin E
  • Thiamin
  • Niacin
  • Folate
  • Riboflavin
  • Calcium
  • Iron
  • Magnesium
  • Phosphorus
  • Sodium
  • Potassium
  • Copper
  • Zinc
  • Selenium
  • Manganese

On top of all the vitamins and minerals that sour cream has to offer, it is also high in fats, as well as good for your heart.

With tons of healthy fats and offering a minimal amount of carbs per serving, incorporating sour cream into your keto-friendly diet regimen can be done without ruining your work and throwing your body out of ketosis.  Not only is sour cream tasty, but it is also lower on the glycemic index, as well as a great option for fulfilling your daily dietary needs. Just remember that when you do add some dollops of sour cream to your meals that you do so in moderation.  You wouldn’t want those extra calories and carbs to creep up on you throwing off your hard earned state of ketosis.

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