Almond Milk Vs. Heavy Cream: Which Is Better For Keto?

The keto diet is a low-carb, high-fat, and moderate-protein diet that can result in weight loss. Milk is not keto-friendly because it contains high amounts of sugar in the form of lactose. Whole milk has 12 grams of carbs per cup. Heavy cream, on the other hand, is keto-friendly and has approximately 0.426 net carbs per tablespoon. Almond milk is also keto-friendly, with 1.4g net carbs per cup. It is dairy-free, vegan, and low-carb.

Heavy cream is keto-friendly, but it's high in calories and low in protein

Heavy cream is a keto-friendly milk alternative, but it's important to be mindful of its high-calorie content and low protein value. While it's a great option for those following an intensive therapeutic ketogenic diet, it's not the most nutritious choice due to its high-calorie and low-protein content.

Heavy cream, also known as heavy whipping cream, is a high-fat dairy option for those on the keto diet. It has a very low carb count, with approximately 0.426 net carbs per tablespoon. However, it's important to pay attention to serving sizes, as different brands can vary slightly in their carb counts. Overconsuming heavy cream can lead to a high-calorie intake, as it is very rich and caloric.

When compared to other milk alternatives, heavy cream falls short in terms of protein content. While it is a good source of fat, which helps keep you full for longer, it does not provide the same amount of protein as other options. This means that while it can be a part of a keto diet, it should be consumed in moderation and supplemented with other protein sources.

Additionally, heavy cream might not be the best option for those who are lactose intolerant or have lactose sensitivity. It is still a dairy product, and the lactose can cause gastrointestinal issues for some individuals.

Overall, heavy cream is a keto-friendly option, but it should be consumed in moderation due to its high-calorie content and low protein value. It is best suited for those following intensive therapeutic ketogenic diets and should be combined with other protein sources to ensure a well-rounded diet.

Unsweetened almond milk is keto-friendly

Almond milk is a good option for those on a keto diet. It is a keto-friendly drink that can replace cow's milk, which contains more carbohydrates in a 240ml serving.

There are two types of almond milk: sweetened and unsweetened. Sweetened almond milk contains a lot of sugar, with over 16 grams of carbs and 15 grams of sugar per cup. Drinking just one cup can knock you out of ketosis, depending on what else you eat during the day.

Unsweetened almond milk, on the other hand, has only 1.4 grams of carbs per cup, so you can drink several glasses on a ketogenic diet without interfering with ketosis. It is also packed with nutrition, providing vitamin E, calcium, and vitamin D.

When buying unsweetened almond milk, consider brands like Three Trees Organics. Their products won't spike your blood glucose levels or interfere with ketosis.

Making your own almond milk

Although store-bought, unsweetened almond milk is keto-friendly, some companies use additives and fillers to thicken their milk and improve the taste. To ensure the quality of your almond milk, you can make it at home. This way, you know exactly what's going into your drink, and you can tailor the sweetness and creaminess to your preferences.

To make your own almond milk, you'll need:

• 1 cup of raw almonds
• 4 cups of water
• Sea salt (optional)
• Vanilla extract (optional)
• Keto-friendly sweetener (optional)

First, soak the almonds in water overnight. The next morning, rinse the almonds and add them to a blender with the water and sea salt. If you want your almond milk to be sweet, add a few teaspoons of your favourite keto sweetener.

Blend the mixture for one minute, then use a nut milk bag or a few layers of cheesecloth to strain it. Gently squeeze the almond milk out of the bag and into a large bowl, leaving you with almond pulp, which you can save for future recipes.

Pour the almond milk into a glass container and store it in the refrigerator.

Other milk alternatives for keto

If you're looking for other keto-friendly milk alternatives, there are several options:

• Coconut milk: Creamy and thick, coconut milk is a good option for those who are lactose intolerant. One serving contains 1 gram of net carbs.
• Soy milk: Unsweetened soy milk is rich in vitamins and minerals, such as vitamin B6, folate, and zinc. One serving contains about 9.04 grams of net carbs.
• Macadamia milk: Macadamia milk is a good source of monounsaturated fats, which have beneficial effects on cholesterol. It's also creamy, making it great for keto-friendly milkshakes and smoothies. One serving contains zero grams of net carbs.
• Cashew milk: Cashew milk is a great addition to the keto diet due to its nutrient content and creamy consistency. One serving provides only 1 gram of net carbs.
• Pea milk: Pea milk is made from yellow split peas and is an alternative for those who cannot drink nut milk or soy milk. One serving contains zero grams of net carbs and is high in protein, with 8 grams per serving.
• Flax milk: Flax milk is made from ground flaxseed, a plant source rich in omega-3 fatty acids. One serving contains only 1 gram of net carbs.

Sweetened almond milk is not keto-friendly

Almond milk is a good option for those on a keto diet, but only when it is unsweetened. Sweetened almond milk contains a lot of sugar. A single cup can contain upwards of 16 grams of carbohydrates and 15 grams of sugar. This can quickly use up your daily allotment of carbohydrates and knock you out of ketosis.

Unsweetened almond milk, on the other hand, only has 1.4 grams of carbohydrates per cup. This means you can drink several cups per day without interfering with ketosis.

If you're shopping for unsweetened almond milk, consider brands like Three Trees Organics. If you're unsure about the brand, or want to avoid additives and fillers, you can also make your own almond milk at home.

To make your own almond milk, soak a cup of raw almonds in water overnight. The next morning, rinse the almonds and blend them with four cups of water and some sea salt. You can add a sweetener like erythritol, stevia, xylitol or sugar-free maple syrup if you like. After blending the mixture for a minute, strain it using a nut milk bag or cheesecloth. Squeeze the almond milk into a large bowl and discard the almond pulp, or save it for future recipes. Store your almond milk in a glass container in the refrigerator.

Coconut milk is keto-friendly

Coconut milk is a great keto-friendly option. It is a creamy, white liquid made from puréed coconut flesh. The nutritional breakdown of 1 ounce (30 ml) of plain canned or fresh coconut milk is about 7 grams of fat, 1.5 grams of carbs, and 0.5 grams of protein.

Coconut milk is naturally low in carbs and high in fat, making it perfect for a keto diet. It is also a dairy-free alternative to cow's milk, which is packed with carbs and sugar. However, it's important to note that not all coconut milk varieties are suitable for keto. Sweetened versions, for example, may contain enough carbs to exceed your daily limit. Therefore, it's best to opt for an unsweetened, full-fat coconut milk to add to your keto recipes.

Coconut milk is a versatile ingredient that can be used in various keto-friendly dishes. You can add it to soups, stews, casseroles, curries, smoothies, desserts, and even use it as a dairy-free coffee creamer. It is also a great base for keto-friendly salad dressings and marinades for meat and fish.

In addition to its keto-friendly profile, coconut milk offers several health benefits. It is nutrient-rich in iron and vitamin C, can aid in weight loss and improve metabolism, reduce inflammation, and promote better cholesterol and heart health.

Other keto-friendly milk alternatives include macadamia milk, cashew milk, and pea milk

While almond milk and heavy cream are great keto-friendly options, there are several other milk alternatives that are suitable for a keto diet.

Macadamia milk, for instance, is a good source of monounsaturated fats, which are beneficial for cholesterol levels. It also has a creamy texture, making it perfect for keto-friendly milkshakes and smoothies. One serving of macadamia milk contains zero grams of net carbs. Milkadamia is a widely available brand of unsweetened macadamia milk.

Cashew milk is another excellent addition to a keto diet due to its nutrient content and creamy consistency. It provides only 1 gram of net carbs per serving. Elmhurst and So Delicious are examples of widely available brands of unsweetened cashew milk.

Pea milk is another alternative for those who cannot consume nut milk or soy milk. It has zero grams of net carbs per serving and is high in protein, with 8 grams per serving. Ripple Unsweetened Original Plant-based Milk is a popular brand of pea milk.

Other keto-friendly milk alternatives include coconut milk, soy milk, flax milk, and hemp milk.

Frequently asked questions