Almond Milk On Keto: What, Why, And How?

Almond milk is a popular plant-based milk alternative, often used by those who are lactose intolerant or have a milk allergy. It is also favoured by those who are vegan or prefer non-dairy options.

Almond milk is keto-friendly as it is low in carbohydrates and will not interfere with fat-burning or push you out of ketosis. However, it is important to opt for unsweetened almond milk, as the sweetened variety contains added sugars which can increase the carb count and kick you out of ketosis.

Almond milk is an excellent substitute for cow's milk in coffee, tea, smoothies, and keto dessert recipes. It can also be used for low-carb cereals, bulletproof coffee, and low-carb desserts.

Unsweetened almond milk is keto-friendly

Unsweetened almond milk is a keto-friendly option for those following a ketogenic diet. This is because it is low in carbohydrates, with only 1.4 grams of carbs per cup, and it won't interfere with fat-burning or ketosis.

Unsweetened almond milk is made by blending soaked almonds and straining the mixture to remove the pulp, leaving a milk-like liquid. It has a slightly nutty flavor and creamy texture, making it a good substitute for cow's milk in coffee, tea, smoothies, and keto dessert recipes. It is also rich in important nutrients such as vitamin E, calcium, and vitamin D, helping meet recommended dietary allowances.

When buying unsweetened almond milk, it is important to check the nutritional value and avoid brands with added sugars, as these can increase the carb count and potentially kick you out of ketosis. Making your own almond milk at home is another option to ensure quality and avoid additives and fillers.

Overall, unsweetened almond milk is a nutritious, keto-friendly choice for those following a ketogenic diet.

Sweetened almond milk is not keto-friendly

Sweetened almond milk contains 16 grams of carbohydrates and 15 grams of sugar per cup (240 ml). This is significantly higher than the allowed amount of carbs for the day and can quickly knock you out of ketosis.

On the other hand, unsweetened almond milk is a great, keto-friendly option as it is low in carbs. One cup of unsweetened almond milk contains just 1.4 grams of carbs and is also rich in important nutrients such as vitamin E, calcium, vitamin D, and potassium.

Therefore, when following a keto diet, it is important to choose unsweetened almond milk or other low-carb milk alternatives such as cashew milk, flax milk, macadamia milk, or soy milk.

Almond milk is a good source of vitamins and minerals

Almond milk is also a good source of calcium, vitamin D, and potassium. These nutrients are important for bone health, and regularly consuming almond milk may help reduce the risk of osteoporosis. Vitamin D is also important for preventing brittle bones, fatigue, and weak muscles.

In addition, almond milk contains vitamin A, magnesium, and potassium. It is also a source of micronutrients such as vitamin D, calcium, and potassium.

Almond milk is typically fortified with additional vitamins and minerals, making it a nutritious option for those following a keto diet.

Almond milk is a good substitute for coffee, tea, and smoothies

Almond milk is a great substitute for coffee, tea, and smoothies. It is a popular plant-based drink that is low in calories and has a nutty flavor. It is made by grinding almonds, soaking them in water, and then filtering out the solids. This process results in a milky white beverage that is naturally rich in important nutrients such as vitamin E, calcium, vitamin D, and potassium.

Almond milk is a good choice for those following a keto diet as it is low in carbs. Unsweetened almond milk typically has around 1.4 grams of carbs per cup, while sweetened almond milk can have over 16 grams of carbs. When on a keto diet, it is important to choose the unsweetened variety to avoid consuming too many carbs and spiking your blood sugar.

Almond milk can be used in coffee, tea, and smoothies to add a creamy texture and a subtle nutty flavor. It is a versatile ingredient that can be used in both hot and cold beverages. For example, you can add it to your coffee or tea, or blend it with fruits and ice to make a refreshing smoothie.

In addition to its versatility, almond milk also has health benefits. It has a low glycemic index, which means it won't cause a spike in blood sugar levels. This makes it a good option for people with diabetes or those who are at risk. Almond milk is also a good source of important micronutrients, which can help prevent nutrient deficiencies when starting a keto diet.

Overall, almond milk is a delicious and nutritious substitute for coffee, tea, and smoothies, especially for those following a keto diet. It is important to choose the unsweetened variety and be mindful of the other ingredients you are consuming throughout the day to stay within the carb limits of a keto diet.

How to make your own almond milk

Making your own almond milk is super easy and only requires two ingredients: almonds and water. Here is a simple recipe to get you started:

Ingredients:

• 1 cup of raw almonds
• 4-5 cups of filtered water (less water will make the milk thicker)
• Optional: a pinch of salt, 2 dates (or other sweetener of choice) for sweetness, 1 tsp of vanilla extract, 2 tbsp of cocoa powder, and/or 1/2 cup of berries for flavor variations

Instructions:

• Soak the almonds overnight in cool water or for 1-2 hours in very hot water.
• Drain the water and add the almonds to a blender along with fresh water and any desired add-ins.
• Blend the mixture for 1-2 minutes until creamy and smooth.
• Pour the blended mixture through a nut milk bag or a thin dish towel into a mixing bowl.
• Squeeze the bag or towel to extract all of the liquid.
• Transfer the almond milk to a jar or covered bottle and refrigerate. It will keep for up to 4-5 days but is best when fresh.

Tips:

• If you want to make chocolate milk, add 2 tbsp of cocoa powder.
• For berry milk, add 1/2 cup of berries.
• To make vanilla almond milk, add 1 tsp of vanilla extract.
• You can freeze the almond milk in small portions or ice cube trays for longer storage.
• Make sure to sterilize your equipment before use, especially if your milk starts to sour before 4-5 days.

Frequently asked questions