Is Milk Keto-Friendly?
Milk is not keto-friendly because it contains high amounts of sugar in the form of lactose. Milk may fit into a lower-carb diet, but it has too many carbs for a traditional keto lifestyle. Although some milk is not keto-friendly, several varieties are compatible with a keto diet.
The ketogenic, low-carb, high-fat diet only allows you to get around 5-10% of your daily calories to come from carbs and to sustain ketosis, the process by which your body uses fat as the primary energy source rather than carbohydrates; dietitians say it's best to keep your carb intake between 5-20 grams per day.
Keto dieters should avoid milk that contains moderate or excessive amounts of carbs. For instance, all sweetened milk, including sweetened versions of keto-friendly milk, should be avoided because they are high in carbs from added sugar.
Some of the higher carb kinds of milk that should be avoided on a keto diet include cow's milk, rice milk, oat milk, goat's milk, and condensed milk. And you should also avoid sweetened versions of keto-friendly milk.
It means that you probably won't be drinking your favorite sugary beverages on the Keto Diet.
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So, Can You Drink Dairy Milk On a Keto Diet?
Yes, but you'll have to be very careful of serving size! And be sure to pick whole milk for the higher fat content and measure how much you will drink. Remember, a single cup of whole milk has almost 12 grams of carbohydrates, which takes up nearly half of some dieters' daily carb allowance. For anyone counting carbs strictly, cow's milk is not a very good option.
Is Heavy Cream Keto-Friendly?
Heavy cream is the best milk for a keto diet if you tolerate dairy, and it clocks in at nearly 0.426 net carbs per 1-tablespoon serving but varies slightly by brand.
Please, pay special attention to the serving size for this keto milk. Numerous labels will round the carb count up to 1g or down to 0g for a tablespoon, which adds up to a significant discrepancy when using a lot.
Can You Drink Almond Milk On a Keto Diet?
Yes. But, you'll want to double-check the label since some almond milk has added sugars that drive up the carbs. Plain unsweetened almond milk only has three grams of carbs per cup.
Almond milk is the most widely used milk on a keto diet. It's inexpensive, sold at most grocery stores, and relatively low in carbs, containing only 1 gram of net carbs per cup (240 mL).
It’s smooth and sweet like normal milk, without the high sugar content. You can also buy it, but make sure it’s unsweetened. And you can easily make it yourself!
Is Coconut Milk Keto-Friendly?
Yes. Coconut milk is keto-friendly milk, too, just like almond milk. Coconut milk comes in two forms:
- Full-fat coconut milk (in a can) holds 2g net carbs per 1/4-cup serving. Canned coconut milk is very rich and thick, which is why the serving size is smaller, and also usually used in recipes rather than for drinking.
- Coconut milk beverage (in a carton) holds 2g net carbs per 1-cup serving. This is almost similar to regular milk with a consistency that you would drink.
Coconut milk in a carton and canned coconut milk are both low in net carbs, as long as you choose unsweetened and plain versions.
Can You Drink Milkshakes On a Keto Diet?
Yes! Typically high in fat, milkshakes could be keto-friendly if made correctly. You'll want to use low-carb bases. So, try mixing unsweetened almond milk and heavy cream. Then, add a tablespoon of nut butter lower in carbohydrates, like Macadamia & Pecan, which only has four grams of carbohydrates per serving. You can't add sugar, but stevia drops are a keto-friendly sweetener.
How Many Carbs in Different Milk Products?
While traditional milk doesn’t readily fit into a keto lifestyle, you can choose from loads of low-carb milk alternatives. There are many keto-friendly options, so select the one you like best. So, thankfully, milk doesn’t have to be a thing of the past just because you’re following a ketogenic diet.
Staying on a keto diet does not mean you can't have chocolate. We have gathered a top ten list of Keto Cholocate that you can eat without compromising on your Keto Diet Plan. The Best Keto Chocolate - Top 10 List.