Can You Drink Milk On Keto?

Milk is considered a key component in many diets, but is 2% milk keto-friendly? The keto diet is a very low-carb, high-fat, moderate-protein diet. On keto, most people need to restrict their carb intake to about 25–30 grams of net carbs per day. Therefore, for a milk to be keto-friendly, it needs to be low in net carbs. Unfortunately, 2% milk is not keto-friendly as it contains 12 grams of total carbs and 0 grams of fiber, resulting in 12 grams of net carbs per cup. This means that a single serving of 2% milk would use up over half of one's daily allotment of carbs on keto.

Cow's milk contains too much lactose for keto

Cows' milk is not keto-friendly because it contains high amounts of lactose, a type of sugar or carbohydrate. A cup of 2% cow's milk contains 12 grams of net carbs, which is a large proportion of the 20-50 grams of net carbs that keto dieters aim to restrict themselves to each day.

Lactose is a milk sugar, and one cup of whole milk contains 12 grams of net carbs, of which 11.2 grams come from lactose. This means that drinking a single cup of cow's milk could provide a quarter of your daily carbohydrates, leaving you to severely restrict your carb intake for the rest of the day.

Goat's milk contains similar levels of lactose, so it is also not considered keto-friendly.

Almond milk is a good keto option

Almond milk is also dairy-free, lactose-free, vegan, and has a nutty flavour. It is packed with remarkable nutrients that are vital for your health. It is high in vitamin E, which acts as an antioxidant and reduces inflammation and cardiovascular disease. It is also high in calcium, which is essential for bone and muscle health.

When choosing almond milk, opt for the unsweetened variety, as sweetened almond milk is not keto-friendly due to its high net carb value. Unsweetened almond milk contains only 1.4 g of net carbs per cup, making it a perfect choice for a keto diet.

You can easily incorporate one to two cups of unsweetened almond milk into your ketogenic diet plan without exceeding your net carb limit. Almond milk is a delicious, low-carb option that can add a creamy texture and nutty flavour to your coffee, protein shakes, smoothies, and chia puddings.

If you are allergic or intolerant to nuts, however, you should avoid almond milk.

Coconut milk is also keto-friendly

Unsweetened coconut milk is a good option for keto dieters, as it only has 1 gram of net carbs per cup. One or two servings won't knock you out of ketosis. It's important to note that coconut milk is not as high in fat content as some other keto-friendly milk alternatives, such as almond milk.

Coconut milk is a popular non-dairy milk substitute and is often used by those who are lactose intolerant or follow a vegan diet. It has a slightly sweet and nutty taste and is made from the flesh of mature coconuts.

When choosing coconut milk for keto, be sure to select the unsweetened variety, as added sugars can increase the number of carbohydrates. Additionally, check the nutrition labels carefully, as carb counts can vary between brands.

Carb counts vary between milk brands

For example, some brands of coconut milk contain 1 gram of net carbs per cup, while others contain up to 5 grams of net carbs per cup. This is one-fifth of the daily carb allotment for keto, so it should be used sparingly.

Similarly, while most almond milk contains 1 gram of net carbs per cup, some brands contain up to 2 grams.

Soy milk is another example of a milk with varying carb counts. One source states that it contains 1 gram of net carbs per cup, while another source states that it contains 3 net carbs per cup.

Therefore, it's important to carefully read the nutrition labels when choosing a milk that fits within a keto diet.

Avoid rice and oat milk on keto

Rice and oat milk are not keto-friendly, and here's why.

The keto diet is a very low-carb, high-fat, moderate-protein diet. To achieve and maintain a metabolic state of ketosis, keto dieters restrict their net carb intake to about 25-30 grams of net carbs per day. Net carbs are calculated by subtracting the fibre content from the total number of carbs.

Rice and oat milk are both high in net carbs. One cup (240ml) of rice milk contains 21 grams of net carbs, while the same amount of oat milk contains 17 grams. This means that a single cup of either milk could use up most of your daily allotment of carbs, leaving you with very little room for other foods.

Rice and oats are naturally high in carbs, and this is reflected in the milk they produce. As a result, rice and oat milk are not suitable for the keto diet and should be avoided.

There are, however, several milk alternatives that are compatible with a keto diet. These include almond milk, coconut milk, macadamia nut milk, flax milk, soy milk, cashew milk, and pea milk. Unsweetened varieties of these milks are the best option, as added sugars will increase the carb content.

So, if you're following a keto diet, it's best to steer clear of rice and oat milk and opt for one of the many keto-friendly alternatives instead.

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