Just starting the ketogenic diet and have a few questions as to which of your former-favorite foods are keto-friendly. You may be concerned about dairy on keto — and more specifically, milk. The good news is that you don’t have to give up your favorite breakfast beverage! There are several non-dairy milk options available on the market with the right amounts of fat and sugar for keto. They’re just as delicious and nutritious as dairy milk and even offer options for people with lactose allergies. Today, we’re going to be focusing on the most popular plant-based milk option—almond milk. So, can you drink almond milk on keto?
Almond milk is one of the top-selling plant-based milk options because of its rich texture and flavor.
What is Almond Milk?
Almond milk is made of ground almonds and water but can include other ingredients depending on the type. During processing, almonds and water are blended and then strained to remove pulp. This leaves a smooth liquid. Almond milk is naturally dairy-free, meaning it’s suitable for vegans, as well as people with a dairy allergy or lactose intolerance.
Available in a variety of different flavors, you can choose plain almond milk, sweetened, unsweetened, vanilla, and even chocolate.
Nutritional Info about Almond Milk
Almond milk comes in two general varieties — unsweetened and sweetened.
While its nutritional content varies by brand and flavor, unsweetened varieties are lower in calories, carbs, and sugar than those that are sweetened. One cup (240 mL) of each provides approximately-
Unsweetened milk-
- Calories- 37
- Fat- 3g
- Protein- 1.5g
- Carbs- 1.4g
- Calcium- 37% of DV
- Vitamin D- 12% of DV
- Vitamin E- 46% of DV
- Magnesium- 4% of DV
Sweetened milk-
- Calories- 93
- Fat- 2.5g
- Protein- 1g
- Carbs- 16 g
- Calcium- 35% of DV
- Vitamin D- 12% of DV
- Vitamin E- 46% of DV
- Magnesium- 4% of DV
Unsweetened almond milk contains just 1.4 grams of carbs and is rich in important nutrients when fortified, making it a nutritious, keto-friendly option. In contrast, sweetened almond milk is too high in carbs and sugar to fit into a healthy keto diet.
Almond Milk on Keto Diet
Yes, as per the above nutritional information, unsweetened almond milk is a great fit for your keto diet. It helps to strengthen your bones and reduces inflammation in your body. So, not only is almond super tasty, it’s a great food to add to your diet if you’re looking to naturally reduce swelling in your body. Plus, your heart will thank you for it! Also, Unsweetened almond milk doesn\’t contain sugar like other milk options. It doesn’t cause a spike in blood sugar—making it the perfect addition to the ketogenic diet. One more benefit, Almond milk makes a great addition to the ketogenic diet if you concern about finding a dairy alternative that’s friendly to your allergies. You can make keto smoothies and keto desserts using almond milk.
Keto-friendly Almond Milk Recipe-
Here’s a recipe for you to try your hand at homemade, keto-approved almond milk:
Ingredients:
- – 1 cup of almonds, soaked in water for 4-6 hours
- – 4 cups of filtered water
Instructions:
- Remove the water from the soaked almonds.
- Rinse the almonds thoroughly.
- Place the almonds in a blender along with 4 cups of filtered water.
- Blend until the contents look “creamy.”
- With a cheesecloth, strain the milk to purify the liquid and remove chunks from your almond milk. (You can use a strainer or a nut milk bag).
- Discard the remaining almond pulp or keep it to make almond flour at a later date!
- Store your almond milk in the fridge, keeping it for up to 4 days in an airtight container.
Takeaway
Almond milk is a popular milk alternative for those on a low-carb diet. It’s dairy-free, so it’s safe to consume if you’re lactose intolerant. Plus, it’s low in calories, low in carbs, and high in nutritional benefits.
When it comes to almond milk on a keto diet, you can consume it without any stress that you may be going over your daily carb intake. For unsweetened almond milk, you can safely consume a cup of this creamy drink all while maintaining ketosis and improving your health at the same time.
So what\’s stopping you from starting your own inspiring keto transformation? This is as easy as it gets, so what is your excuse now? Get yourself started today and Stay tuned for more such keto weight loss journeys, health content, and recipes! Also, don’t forget to follow us on Instagram for the daily dose of the Keto Lifestyle!
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