Keto Diet And Milk: Is It A Good Match?

Milk is a nutritious food that contains protein, fat, and carbohydrates. On the keto diet, however, not all milk is created equal. The keto diet is a very low-carb, high-fat, and moderate-protein diet. So, to answer the question, it depends on the type of milk and whether it is plain or sweetened.

Generally, it is easier to get knocked out of ketosis with cow's milk, oat milk, rice milk, goat's milk, and any milk product with added sugars. Stick to low-carb milks such as almond milk, coconut milk, pistachio milk, and other nut milks.

Cow's milk is not keto-friendly due to its lactose content

Cows' milk is not keto-friendly due to its lactose content. Lactose, or milk sugar, is a type of carbohydrate that can be broken down into glucose, which raises blood sugar levels. On a keto diet, it is recommended to restrict carb intake to about 25-30 grams of net carbs per day. One cup of 2% cow's milk contains 12 grams of net carbs, which is almost half of the recommended daily intake.

Cow's milk also has no fiber to offset the carbs. Even a quarter cup, which contains 3 grams of net carbs, can easily eat up too much of your daily carb budget. Other types of cow's milk, such as evaporated milk, ultra-filtered milk, and raw cow's milk, are also high in net carbs and should be avoided on a keto diet.

Instead, keto dieters are advised to opt for low-carb milk alternatives, such as almond milk, coconut milk, and other nut-based milks. These milk substitutes are usually lower in net carbs and can be consumed without knocking you out of ketosis. However, it is still important to monitor your carb intake throughout the day and make adjustments as needed.

Almond milk is keto-friendly, with 1.4g net carbs per cup

Almond milk is a keto-friendly alternative to cow's milk, with only 1.4g of net carbs per cup. This makes it a good option for those following a ketogenic diet, which typically restricts carb intake to 20-50 grams per day.

Almond milk is made from raw almonds and filtered water. It is a popular plant-based drink, particularly for those who are lactose intolerant or have a milk allergy. Almond milk is also low in calories and has a low glycemic index, making it a suitable option for people with diabetes or those who are at risk.

When choosing almond milk, it is important to select the unsweetened variety as sweetened almond milk contains significantly more carbs and sugar. Unsweetened almond milk is also fortified with vitamins and minerals, such as vitamin E, calcium, and vitamin D, making it a nutritious choice.

In addition to its nutritional benefits, almond milk is versatile and can be used in coffee, desserts, and salad dressings. It can also be easily made at home, allowing individuals to control the ingredients and sweetness to suit their taste preferences.

Overall, almond milk is a keto-friendly option for those following a ketogenic diet, offering both nutritional benefits and a low-carb alternative to cow's milk.

Coconut milk is also keto-friendly, with 1-2g net carbs per cup

Coconut milk is a keto-friendly alternative to cow's milk, with 1-2g net carbs per cup. Coconut milk is made from puréed coconut flesh, and its nutritional profile is well-suited to the keto diet. The keto diet is a high-fat, moderate-protein, and low-carb eating pattern, and coconut milk fits the bill.

Coconut milk is a creamy, white liquid, and its nutritional breakdown is approximately 7 grams of fat, 1.5 grams of carbs, and 0.5 grams of protein per ounce (30 mL). This equates to about 6.4g of net carbs per cup. The high-fat content of coconut milk makes it an excellent choice for keto dieters, as fat should make up around 55-60% of total calorie intake on a keto diet.

When choosing coconut milk, it is important to opt for the unsweetened, full-fat variety. Sweetened coconut milk can contain enough carbs to exceed the daily limit on a keto diet, so checking nutrition labels is essential. Unsweetened, reduced-fat options are technically keto-compliant but may not help you reach your daily fat target.

Coconut milk is a versatile ingredient that can be used in various keto-friendly recipes. It can be added to soups, stews, curries, smoothies, and sauces to increase creaminess and flavour. It also works well as a dairy-free coffee creamer.

Overall, coconut milk is a tasty and nutritious option for those following a keto diet, providing a good source of healthy fats while keeping net carbs low.

Heavy cream is the best milk for keto, with 0.426 net carbs per tablespoon

Heavy Cream: The Best Milk for Keto

Heavy cream, also known as heavy whipping cream, is a cream with a high fat percentage (36-40%) of raw milk fat. Fresh, raw dairy milk separates naturally into milk and cream. The high proportion of fat in heavy cream means it can be heated to high temperatures without coagulating, and it can be whipped quickly to make whipped cream toppings.

Heavy Cream on Keto

Heavy cream is keto-approved. It is a high-fat/low-carb food, which may support weight loss and minimize sugar crashes. On the keto diet, your body works in a state of ketosis, burning fat as its primary fuel source. Heavy cream is perfect for keeping your body in this state.

Using Heavy Cream on Keto

• Boost your coffee: Coffee is keto-friendly as it has no carbs and contains caffeine, a natural metabolism booster. Adding heavy cream will give your body more energy while keeping it in a fat-burning state.
• Prepare keto desserts: You can whip or bake with heavy cream to make delicious, low-carb, high-fat desserts.
• Make keto dinners and side dishes: Heavy cream thickens up sauces and adds a smooth texture to keto-friendly dinner entrees and side dishes.
• Add to smoothies or meal replacement shakes: Heavy cream provides a creamy, decadent texture to keto smoothies and shakes.
• Make keto coffee: Combining heavy cream with caffeine can expedite weight loss and help reach health goals faster.

Nutritional Benefits of Heavy Cream

Heavy cream is mostly fat, but it is also rich in essential minerals, fat-soluble vitamins, and choline. Half a cup of heavy cream contains vitamins A, D, E, and K, phosphorus, and calcium.

Downsides of Heavy Cream

Some people point out that heavy cream contains saturated fat, which is linked to heart disease risk. However, a recent review suggests there is no connection between heart disease and dairy fat consumption. It also suggests that fermented dairy products may have a positive effect on cardiovascular health.

Heavy Cream vs. Whipping Cream

Heavy cream and whipping cream are not the same. Heavy cream contains at least 36% milk fat, while whipping cream (or light whipping cream) is lighter, with 30-35% milk fat. Heavy cream produces a thicker whipped cream.

The amount of heavy cream you can have on keto depends on your macros and calories. Heavy cream is calorie-dense, so if your goal is to lose weight, you may need to cut down on the amount you use.

Milk alternatives such as cashew milk, macadamia milk, and hemp milk are keto-friendly, with 0-1g net carbs per cup

The keto diet is a very low-carb, high-fat, and moderate-protein diet. Most people on the keto diet need to restrict their carb intake to about 25-30 grams of net carbs per day. Net carbs refer to the total number of carbohydrates minus the fiber content. Therefore, for a milk to be keto-friendly, it needs to be low in net carbs.

Cashew milk, for example, is made by blending cashews with water and adding flavor and thickening agents. It has a thick and creamy texture with an earthy flavor. One cup of unsweetened cashew milk typically contains 25 calories, 2 grams of fat, 0 grams of fiber, and 1 gram each of protein and carbohydrate. Many brands fortify their cashew milk with additional calcium and vitamin D, and it is also available in higher-calorie sweetened flavors.

Macadamia milk is another excellent keto-friendly option, known for its low-carb content. Macadamia milk is made from macadamia nuts and water, and it has a slightly sweet and creamy flavor. One cup (240 ml) of unsweetened macadamia milk contains 1 gram of total carbs, 0 grams of net carbs, 5 grams of fat, 1 gram of protein, and 50 calories. It is a pricier option compared to other keto-friendly milks, but its low-carb content makes it a popular choice for those on the keto diet.

Hemp milk is also a keto-friendly option, though its exact carb content is not readily available. However, like cashew and macadamia milk, hemp milk is made from blending the hemp seed with water, resulting in a creamy and nutritious milk alternative.

These milk alternatives offer variety and flavor while adhering to the keto diet's strict carbohydrate restrictions. They are excellent substitutes for cow's milk, which is not keto-friendly due to its lactose content.

Frequently asked questions