Keto And Milk: What's Allowed?

Milk is a key component of many diets, but is it keto-friendly? The short answer is no—at least, not traditional cow's milk.

The keto diet is a low-carb, high-fat, moderate-protein diet. Most people on a ketogenic diet consume between 0 and 30 grams of carbs per day. This means that keto-friendly milk options need to be low in net carbs.

Cow's milk, goat's milk, and other dairy milk options are high in lactose, a natural sugar, and therefore contain too many carbs to be considered keto-friendly. However, there are plenty of milk alternatives that are suitable for the keto diet.

- Almond milk

- Coconut milk

- Macadamia nut milk

- Flax milk

- Soy milk

- Cashew milk

- Pea milk

- Half-and-half

- Heavy cream

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

Cows' milk is not keto-friendly due to its lactose content. Lactose is a type of sugar found in milk products, and it can be difficult for some people to digest. While keto is a low-carb, high-fat, and moderate-protein diet, cows' milk contains 12 grams of net carbs per cup, which is relatively high. This means that a single cup of milk will account for around half of your daily carb intake if you're on a keto diet.

Lactose-free milk, on the other hand, is a better option for those following a ketogenic diet. It's made from cows' milk but with the lactose enzyme removed, making it easier to digest. A cup of lactose-free milk contains just 4 grams of net carbs, which fits within the typical keto daily carb allotment of 25-30 grams.

If you're craving a glass of milk while on keto, there are some alternative options to consider. Unsweetened almond milk, for example, is keto-friendly and has only 1 gram of net carbs per cup. Coconut milk is also an option, but it's important to choose unsweetened varieties, as sweetened versions are high in carbs. Other keto-friendly milk alternatives include macadamia nut milk, flax milk, cashew milk, and pea milk.

Goat's milk is also not keto-friendly because of its natural sugars

Goat's milk is not keto-friendly because it contains natural sugars that make it too high in carbohydrates to be compatible with the keto diet. The keto diet is a very low-carb, high-fat, moderate-protein diet. On keto, most people restrict their daily carb intake to 25-30 grams of net carbs. Net carbs are calculated by subtracting the fibre content from the total number of carbohydrates.

Goat's milk contains 11 grams of net carbs per cup (240 ml), which is a significant amount considering the low daily carb allotment for keto. For comparison, almond milk, one of the most widely used keto-friendly milks, contains only 1 gram of net carbs per cup.

Goat's milk is similar to cow's milk in that they both contain natural sugars. One cup of 2% cow's milk contains 12 grams of net carbs. While goat's milk has slightly fewer net carbs, it is still too high in carbohydrates to be considered keto-friendly.

It is important to note that only the unsweetened versions of keto-friendly milks are suitable for the keto diet. Additionally, carb counts can vary between different brands, so it is essential to carefully read the nutrition facts on the label to determine if a milk product is truly keto-friendly.

While goat's milk is not keto-friendly due to its natural sugar content, there are several other milk options that are compatible with the keto diet. These include unsweetened, plant-based milk alternatives such as almond milk, coconut milk, macadamia nut milk, flax milk, and soy milk.

Oat milk is unsuitable because it is made from high-carb oats

Oat milk is a popular choice for those who are lactose intolerant or looking to avoid dairy. However, it is not suitable for a keto diet because it is made from oats, which are naturally high in carbs.

Oats are a type of grain, and when they are processed into milk, the carb content becomes even more concentrated. This means that a cup of oat milk can contain up to 17 grams of carbs, which is a high number for a keto diet.

To stay in ketosis, it is recommended to limit net carb intake to 20-50 grams per day. A single cup of oat milk can quickly exceed this daily limit and push you out of ketosis. Therefore, oat milk is not a suitable milk alternative for a keto diet.

Other types of milk that should be avoided on a keto diet include cow's milk, rice milk, sweetened condensed milk, and goat's milk, as these also contain high amounts of carbs.

Instead, keto dieters can opt for low-carb alternatives such as heavy cream, coconut milk, almond milk, and various types of seed milk. These options will not kick you out of ketosis and offer a high-fat content, which is suitable for a keto diet.

Rice milk is too high in carbs to be keto-friendly

Rice milk is not keto-friendly due to its high carbohydrate content. A ketogenic diet typically restricts daily carbohydrate intake to less than 20 grams, and rice milk contains 8.87 grams of net carbs per 100-gram serving. This equates to 21 grams of net carbs per cup (240 mL), which is a significant portion of the daily carb allowance for keto.

The high carb content of rice milk can disrupt the state of ketosis, making it challenging for individuals on a ketogenic diet to maintain this metabolic state. This is because ketosis is achieved by restricting carb intake to a very low level, and rice milk's carb content can quickly eat up the limited allowance.

Even for those following a more flexible low-carb diet, with a daily net carb intake of around 30-50 grams, rice milk could still be problematic. Its high carb content could lead to dietary imbalances or make it difficult to maintain ketosis.

While rice milk does offer some nutritional benefits, such as essential vitamins and minerals, these are outweighed by the high carb content in the context of a ketogenic diet. Therefore, it is generally recommended to avoid rice milk if you are following a keto diet.

There are, however, several keto-compatible alternatives to rice milk, such as almond milk, coconut milk, and hemp milk. These options have significantly lower carb contents and can be used effectively in various keto-friendly recipes.

Condensed milk is loaded with added sugars

Condensed Milk and the Keto Diet

The keto diet is a very low-carb, high-fat, moderate-protein diet. On the keto diet, most people restrict their carb intake to about 25-30 grams of net carbs per day. Net carbs refer to the total number of carbs minus the fibre content.

Although some milks are not keto-friendly, there are several varieties that are compatible with a keto diet. The key is that the milk is low in net carbs.

How to Make Keto-Friendly Condensed Milk

It is possible to make keto-friendly condensed milk at home by substituting sugar with sugar-free sweeteners such as monk fruit sweetener, erythritol, allulose, or sugar-free brown sugar. Heavy cream is the best form of keto-friendly milk to use as a base.

Tips for Making Keto-Friendly Condensed Milk

• The longer you let the condensed milk simmer, the thicker it will become.
• Be sure to mix regularly to ensure the bottom of the pan does not scorch.
• For a sweeter and richer flavour, use sugar-free brown sugar.
• Do not substitute any of the ingredients, otherwise, it will not turn out well.
• Leftover condensed milk should be stored in the refrigerator and will keep for up to 4 weeks.
• To freeze, place the condensed milk in a sealable container and store in the freezer for up to 6 months.

Frequently asked questions