Is it even possible to enjoy a baked potato or perogies without a dollop of sour cream on top?
Maybe, but sour cream just amps up the flavor factor.
That said, anyone following the keto diet probably won’t have very many potatoes or perogies on their diet list, considering their relatively high carb factor.
But sour cream isn’t specifically reserved as an accompaniment for high-carb foods.
It also happens to go quite well with all sorts of meat and veggie dishes as a sauce, or even as a delectable dip.
Is sour cream keto-friendly? Let’s find out…
What is Sour Cream?
Sour cream is a dairy product that’s made by purposely fermenting cream with specific types of lactic acid-producing bacteria.
This bacterial culture thickens up and “sours” the cream until sour cream is produced.
The name “sour cream” basically stems from the “souring” effect that the production of lactic acid through bacterial fermentation causes.
Sour cream is manufactured pretty quickly and the product does not become too acidic.
As such, the milk sugar can’t disintegrate as a result of the acidic environment. For this reason, the carb content in sour cream tends to varies from anywhere between 2.7% to 4%.
Compared with regular milk, sour cream doesn’t have as much lactose because part of the milk sugar is utilized by the bacteria which helps to produce organic acids needed for the mucous membrane of the gastrointestinal tract.
Carbs and Macros in Sour Cream
If you’re familiar with the keto diet, you probably already know that your diet should be made up of very little carbs, a moderate amount of protein, and a high amount of healthy fats.
By drastically minimizing your carb content (to no more than 50g per day) and boosting your healthy fat content, you force your body to produce ketones which your body then uses for fuel instead of breaking down dietary glucose.
More specifically, a classic ketogenic diet consists of approximately 60% to 75% calories from fat, 20% of calories from protein, and 5% to 10% of calories from carbs.
For instance, a person who needs to consume 2,000 calories a day should have a daily diet makeup that consists of about 144g to 177g of fat, 70g to 100g of protein, and 20g to 50g of carbs.
Staying within these limits will help you optimize your body’s fat-burning capabilities and keep you in ketosis.
Knowing these macro requirements, how does sour cream stack up on the keto diet?
Every tablespoon of sour cream contains the following:
- 27 calories
- 3g of fat
- 1g of protein
- 1g of carbs
Based on these macros, it’s clear to see that sour cream can be considered keto-friendly, as long as you don’t consume too many dollops in one sitting.
One tablespoon doesn’t always go a long way, especially if you’re using it as a veggie dip. So although a serving size of one tablespoon might not be loaded with carbs, they can certainly stack up if you’re eating far more.
We already know that the keto diet is largely based on healthy fats, so how does sour cream measure up in this department?
The fat content of sour cream, in particular, can vary from one sour cream product to another.
Generally speaking, however, sour cream tends to be anywhere between 10% to 30% fat.
The higher the fat content of the product, the more energy it provides the body.
Is Sour Cream Keto-Friendly?
Aside from the delicious flavor of sour cream and its ability to improve the taste of various dishes, sour cream also has a ton of other benefits, including the following.
It is loaded with several nutrients.
Sour cream has a ton of vitamins and minerals that the body needs for optimal function, including:
- Vitamin A
- Vitamin C
- Vitamin D
- Vitamin E
- Vitamin K
It is high in fat.
For keto dieters, fats are essential, and sour cream has a lot of it.
While many diet fads of the past have traditionally shunned dietary fat, healthy fat – including fat from dairy – is a critical component of the keto diet and has been shown to have a number of health benefits.
Not only does dietary fat actually help to burn body fat, it also has the following advantages:
- Associated with a lower risk of obesity;
- No link to an increased risk of cardiovascular disease;
- May have protective properties for the cardiovascular system.
Good for heart.
Studies have shown that fermented dairy may be good for the heart.
Research has already traditionally shown dairy to have protective properties to the heart, but the fermentation of dairy takes things a step further.
While dairy products may be beneficial to the heart, fermented dairy foods like sour cream seem to have even better advantages compared to non-fermented dairy products.
Clearly, sour cream has a number of benefits that the average person and the keto dieter can take advantage of. But are there any disadvantages of sour cream?
Perhaps the only downfall of sour cream is that it can really spike your calorie content if you overdo it on servings. While a dollop here and it is perfectly fine, it’s easy to indulge in sour cream if you’re not careful.
That said, in moderation, it is a great way to add healthy fats to your diet while satisfying your hunger and palate which makes sour cream keto-friendly.
With a lot of healthy fat and minimal carbohydrates per serving, sour cream can safely be considered a healthy and ideal food for the ketogenic diet.
It’s tasty, low on the glycemic index, and is a great way to fill your dietary needs while sticking to a state of ketosis.