Almond Milk: A Keto-Friendly Beverage?

Almond milk is a popular plant-based milk alternative. It is made by grinding almonds, soaking them in water, and then filtering out the solids. It is a good option for people on a keto diet as it is low in carbs and calories, and rich in micronutrients such as vitamin D, vitamin E, calcium, and potassium. However, not all almond milk is created equal. The sweetened variety contains a lot of sugar and can hamper ketosis. Unsweetened almond milk, on the other hand, is a keto-friendly option with only 1.4 grams of carbs per cup.

Unsweetened almond milk is keto-friendly

Unsweetened almond milk is a great keto-friendly option. It is low in carbs, with only 1.4 grams of carbs per cup, and it is also rich in important nutrients such as vitamin E, calcium, vitamin D, and potassium. This makes it a nutritious and satisfying option for those following a ketogenic diet, as it can help meet recommended dietary allowances.

Almond milk is made from raw almonds and filtered water, and it is a popular plant-based drink for individuals who are unable to consume dairy due to milk allergies or lactose intolerance. It has a low glycemic index of 25, making it a good choice for people with diabetes or those who are at risk. It is also low in calories, with only 41 calories per 240 ml serving, which can be beneficial for those who are not losing weight or have plateaued on a keto diet.

When choosing almond milk for keto, it is important to select unsweetened varieties as sweetened almond milk contains a high amount of sugar and carbs, which can interfere with ketosis. Some recommended brands for unsweetened almond milk include Three Trees Organics and Silk almond milk.

In addition to being keto-friendly, unsweetened almond milk is also a good source of micronutrients and has a creamy texture and nutty flavor, making it a tasty and healthy addition to coffee, tea, smoothies, and other recipes. It can also be easily made at home, allowing for customization of the sweetness and creaminess to individual preferences.

Sweetened almond milk is not keto-friendly

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 a good option for those on a keto diet, but only if it is unsweetened.

The keto diet is a high-fat, very low-carb diet. Carb intake is typically restricted to 5–10% of calories, which equates to 20–50 grams of carbs per day for a 2,000-calorie diet.

Sweetened almond milk contains a high number of carbs and sugars. One cup of sweetened almond milk contains 16 grams of carbs and 15 grams of sugar. This is in stark contrast to unsweetened almond milk, which contains just 1.4 grams of carbs per cup.

The high number of carbs in sweetened almond milk means it is much harder to fit into a keto diet. Consuming it will greatly limit your ability to include other nutritious sources of carbs, such as low-carb fruits and vegetables, throughout the day.

Unsweetened almond milk, on the other hand, is a great, keto-friendly option. It is low in carbs and calories, and it is also a good source of micronutrients such as vitamin D, vitamin E, calcium, and potassium.

If you are following a keto diet, it is best to avoid sweetened almond milk and opt for the unsweetened variety instead.

Almond milk is a good source of micronutrients

Almond milk is a popular plant-based milk alternative, often chosen for its low-calorie content and nutty flavour. It is made by grinding almonds, soaking them in water, and then filtering out the solids, leaving a milky white beverage.

Almond milk is a good source of vitamin E, with one cup providing 46% of the daily value. Vitamin E is a powerful antioxidant, which helps protect our bodies from damage caused by free radicals. It also supports eye health and has anti-inflammatory properties.

In addition, almond milk is often fortified with calcium and vitamin D, which are important for bone health. One cup of almond milk can provide 37% of the daily value of calcium and 12% of the daily value of vitamin D. These micronutrients are essential for maintaining strong bones and teeth, and they also support muscle function and the health of our nervous system.

Almond milk also contains potassium, which is an important mineral for maintaining healthy blood pressure and heart function.

The micronutrients found in almond milk make it a nutritious choice, especially for those who are unable to consume dairy or who prefer plant-based alternatives. It is a good option for people following a keto diet, as it is low in carbs and calories, but it is important to choose the unsweetened variety, as sweetened almond milk has a high sugar content.

By including almond milk in your diet, you can benefit from a range of micronutrients that support overall health and well-being.

Almond milk is low in calories

Almond milk is a popular plant-based milk alternative due to its low-calorie content and nutty flavour. 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 low in calories and rich in several important nutrients.

A cup of unsweetened almond milk typically contains around 41 calories and only 1.4 grams of carbohydrates. This makes it a good option for people on a keto diet, as it fits within the strict carbohydrate restrictions of this diet. Unsweetened almond milk is also a good choice for those trying to lose weight, as it is low in calories while still providing essential nutrients.

In addition to being low in calories, unsweetened almond milk is a good source of vitamin D, vitamin E, calcium, and potassium. These micronutrients are essential for overall health and can help prevent nutrient deficiencies, especially when consuming a restrictive diet like keto.

When choosing almond milk, it is important to opt for unsweetened varieties, as sweetened almond milk can contain over 16 grams of carbohydrates and 15 grams of sugar per cup. This high sugar content can not only affect ketosis but also cause a spike in blood glucose levels.

By choosing unsweetened almond milk, individuals on a keto diet can enjoy a delicious and creamy milk alternative that is low in calories and carbohydrates while still benefiting from the various micronutrients it provides.

Other keto-friendly milk alternatives

There are plenty of keto-friendly milk alternatives to choose from, including dairy-based and plant-based options.

Dairy-based milk alternatives

Heavy cream or heavy whipping cream

Plant-based milk alternatives

• Unsweetened nut milk (almonds, cashews, walnuts, macadamias, hazelnuts)
• Unsweetened seed milk (flax milk, hemp milk)
• Unsweetened soy milk
• Unsweetened pea protein milk

Net carbs per 240 ml serving

• Coconut milk: 1 gram
• Soy milk: 9.04 grams
• Macadamia milk: 0 grams
• Cashew milk: 1 gram
• Pea milk: 0 grams
• Flax milk: 1 gram

When buying these keto milk substitutes, opt for unsweetened, higher-fat varieties and avoid sweetened products. Always check the nutrition label to ensure the product contains net carbs and ingredients that are keto-friendly.

Frequently asked questions