Is Milk Keto Friendly?
Milk and milk substitutes are delectable beverages that are essential components in many recipes. Yet, you might be unsure if you can consume them when following a ketogenic diet. A very low-carb, high-fat, moderate-protein diet is called a ketogenic diet. Most people who follow the ketogenic diet must limit their daily carbohydrate consumption to no more than 25 to 30 grams of net carbohydrates. The term “net carbohydrates” refers to the overall amount of carbs minus the amount of fiber.
Therefore, milk must have a low net carb count in order to be keto-friendly. While some kinds are not suitable for a ketogenic diet, many different kinds are. So what are the best dairy-free, low-carb keto-friendly milk options to enjoy on keto? Both that work with the ketogenic diet and those that don’t are listed in this article.
Keto Milk Drinks:
Low-carb milk options are mostly keto-friendly. Fortunately, there are lots of excellent choices.
But keep in mind that only the unsweetened varieties of these kinds of milk are suitable for keto.
Additionally, due to the various components and formulas used by various brands, carb levels will fluctuate greatly among them. In order to determine whether milk is actually keto-friendly, make sure to thoroughly examine the nutrition statistics on the label.
Here are some keto-friendly milk options:
Almond Milk
Unsweetened Almond milk is probably the most used milk on keto. It’s inexpensive, sold at most grocery stores, and relatively low in carbs, containing just 1 gram of net carbs per cup (240 mL).
Coconut Milk
Coconut milk is also a good choice for keto, but some brands contain up to 5 grams of net carbs per 1 cup (240 mL) serving. Since this is one-fifth of the daily keto carbohydrate intake, it should be used sparingly. It’s an amazing high-fat, keto-friendly drink and one of the richest in healthy fats, which studies have shown to promote HDL cholesterol levels and decrease colon cancer cells.
Macadamia Nut Milk
Macadamia milk is more expensive than other keto-friendly milk, but it’s the lowest in carbs. One cup (240 mL) has 1 gram of fiber and 0 net carbs
Flax milk
Made with flax seeds, flax milk is rich in anti-inflammatory omega-3 fats. One cup (240 mL) contains only 1 gram of net carbs. It is a perfect option not only for those on a low-carb diet but also for those who are lactose intolerant and/or allergic to soy. Unsweetened soy milk contains 1 gram of fiber and 3 net carbs per cup (240 mL). Plus, it provides 7 grams of protein.
Cashew milk
Cashew milk contains only 2 grams of net carbs per cup (240 mL) of Pea milk. As a legume, peas are naturally high in protein, and pea milk boasts 8 grams of protein and 2 grams of net carbs per 1 cup (240 mL)
Half-and-half
Half-and-half is a combination of whole cow’s milk and heavy cream. It contains only 1 gram of net carbs per ounce (30 mL) and is a good substitute for cow’s milk in coffee and cooking.
Heavy cream
Heavy cream is the fatty portion separated from fresh cow’s milk to make butter or whipped cream. It’s high in fat and calories but contains only 1 gram of net carbs per ounce (30 mL).
Hemp milk
Whether you’re vegan or simply looking for a type of plant-based milk to fit those low-carb macro goals, hemp milk has you covered. Along with being cholesterol- and lactose-free, hemp milk comes packed with calcium, manganese, phosphorus, magnesium, iron, zinc, and vitamin E. One cup serving of hemp milk
Fun fact: You can even have milkshakes & smoothies, but only if you’re super careful about measuring ingredients! You’ll need to pick a low-carb base like unsweetened almond milk, add in a keto-friendly matcha or protein powder, plenty of ice, and only a small amount of fruit. Berries have the lowest carbs and are the safest bet.
For example, a half-cup of blueberries comes in around 10 grams of carbs. Be warned: enjoying a smoothie means you’ll have to skimp on carbs for the rest of your meals and snacks. Or, look for frozen smoothie mixes that contain no added sugar. Dole’s Keto Berry Blend is a mixture of raspberries, strawberries, blueberries, and avocado and contains just 8 grams of carbs.
Drinks you need to avoid consuming the keto diet:
1. Cow’s milk
Cow’s milk contains lactose or milk sugar. This includes evaporated milk, ultra-filtered milk, and raw cow’s milk. One cup (244 mL) of 2% milk contains 12 grams of net carbs.
2. Oat milk
Oat milk is made from oats, which are naturally high in carbs. This makes oat milk an inappropriate choice for keto. One cup (240 mL) contains 17 grams of net carbs.
3. Rice milk
Like oats, rice is naturally high in carbs, making rice milk higher-carb milk. One cup (240 mL) contains 21 grams of net carbs.
4. Sweetened condensed milk
Condensed milk contains high amounts of added sugar and is used for making decadent desserts. Because of its high sugar content, you shouldn’t use it while on keto. One cup (240 mL) contains a whopping 165 grams of net carbs.
5. Goat’s milk
Similar to cow’s milk, goat’s milk contains natural sugars that make it too high in carbs to be keto-friendly. One cup (240 mL) contains 11 grams of net carbs.
You can have keto milk drinks like almond milk & soy milk if they are unsweetened & need to be cautious while serving size!
While following a ketogenic diet, also known as the “keto diet,” it is generally recommended to avoid consuming milk drinks that are high in carbohydrates. The keto diet is a high-fat, low-carbohydrate diet that is designed to help the body enter a state of ketosis, in which it burns fat for energy instead of carbohydrates.
Here are some more examples of milk drinks that you may need to avoid consuming while following a keto diet:
- Chocolate milk: Chocolate milk is generally high in carbohydrates and should be avoided while following a keto diet. One cup of chocolate milk contains approximately 26 grams of carbohydrates and 24 grams of sugar.
- Flavored milk: Flavored milk, such as vanilla, strawberry, and caramel, is generally high in carbohydrates and should be avoided while following a keto diet. One cup of flavored milk can contain up to 30 grams of carbohydrates and 27 grams of sugar.
- Whole milk: Whole milk is generally not considered to be keto-friendly due to its higher carbohydrate and sugar content. One cup of whole milk contains approximately 12 grams of carbohydrates and 11 grams of sugar.
It is important to note that these are general guidelines and it is always important to pay attention to the nutritional content of the milk drinks you consume while following a keto diet. It is also important to speak with a healthcare provider or a registered dietitian before starting any new diet.
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