Low-Carb Milks: 7 Keto-Friendly Options For Your Coffee

Milk is an excellent source of calcium, vitamin D, potassium, magnesium, phosphorus, and amino acids. However, it is not considered keto-friendly due to its high carb count. So, what are the best milk alternatives for those on a keto diet?

Well, it's important to note that only the unsweetened versions of these milks are appropriate for keto. Some good options include almond milk, coconut milk, macadamia milk, flax milk, soy milk, cashew milk, and pea milk. These options are high in fat and low in carbs, making them perfect for those on a keto diet.

Cow's milk is high in carbs and not keto-friendly

Cows' milk is high in carbohydrates and not keto-friendly. This is because it contains high amounts of lactose, a type of sugar and carbohydrate. A cup of whole milk has about 12 grams of carbohydrates, which could provide a quarter of your daily carbohydrates if you're on a keto diet.

The keto diet restricts carbohydrate intake to a maximum of 50 grams per day, so it's best to select foods with very low amounts of carbs. To avoid this issue, you may want to eliminate cow's milk from your diet if you follow the keto method.

If you're craving a glass of milk, there are some low-carb alternatives to choose from. Unsweetened macadamia milk, for example, has only 1 gram of carbs per cup and 5 grams of fat. Unsweetened soy milk is another option with 1.6 grams of carbs and 1.7 grams of fat per cup. Unsweetened almond milk is also a great option with only 1.99 grams of carbs per cup.

If you're monitoring your carb intake, it's important to check the nutrition labels of milk alternatives and choose those with the fewest carbs per serving. This way, you can enjoy milk while staying in ketosis.

Unsweetened almond milk is a great keto option

Unsweetened almond milk is a keto-friendly option because it is low in carbs. One cup (240ml) of unsweetened almond milk contains just 1.4 grams of carbs, 3.63 grams of fat, and 1.53 grams of protein. This leaves room for other low-carb sources in your diet, such as green vegetables and avocados, without exceeding 50 grams of carbs per day. You can include one to three cups of unsweetened almond milk in your daily meal plan without worrying about getting kicked out of ketosis.

When choosing almond milk, be sure to select an unsweetened variety, as sweetened almond milk can be high in carbs and sugar. Sweetened almond milk contains 16 grams of carbs and 15 grams of sugar, which can reduce the number of carbs you can get from other nutrient-rich foods.

In addition to its nutritional benefits, unsweetened almond milk is a delicious, low-carb option that can add a creamy texture and nutty flavor to your coffee, protein shakes, cooking, and baking. It is a versatile and satisfying option for those following a keto diet.

Coconut milk is keto-friendly when unsweetened

Coconut milk is a popular dairy-free alternative to cow's milk. It is made from puréed coconut flesh and is naturally high in fat and low in carbs, making it perfect for a keto diet.

The nutritional breakdown of 1 ounce (30ml) of plain canned or fresh coconut milk is about 7 grams of fat, 1.5 grams of carbs, and 0.5 grams of protein. This means that roughly 90% of the calories in plain coconut milk come from fat, with the remaining 10% coming from a combination of carbs and protein.

However, it is important to note that not all coconut milk is created equal. Sweetened versions, for example, may contain enough carbs to push you over your daily limit, so it is important to check the nutrition label to ensure you are buying an unsweetened type. Unsweetened, reduced-fat options, such as light canned or carton varieties, likely won't push you over your carb limit but won't help you reach your daily fat target either.

Therefore, if you want to include coconut milk in your keto diet, it is best to use an unsweetened, full-fat version. This can be added to soups, stews, casseroles, curries, smoothies, desserts, creamy salad dressings, and even marinades for meat and fish. It also works well as a keto-friendly, dairy-free coffee creamer.

When it comes to purchasing coconut milk, you are likely to find it in either a carton or a can. Coconut milk found in cartons will generally be more diluted than those in cans, so they are more low-carb. If you want to use coconut milk as a beverage, it is recommended to purchase it in a carton, but if you're looking for a creamier variety to use in recipes, the canned version is better.

• So Delicious Unsweetened Coconut Milk (1g net carb per cup)
• Trader Joe's Unsweetened Coconut Beverage (1g net carb per cup)
• Silk Unsweetened Coconut Milk (1g net carb per cup)
• Thai Kitchen Coconut Milk (3g net carbs per cup)
• Goya Coconut Milk (8g net carbs per cup)
• Native Forest Coconut Milk (6g net carbs per cup)

Remember, the best way to ensure that your coconut milk is keto-friendly is to choose an unsweetened variety and read the nutrition facts on the label to assess its carb and fat content.

Macadamia milk is the lowest in carbs

Macadamia milk is the best option for those on a keto diet, as it has the lowest number of carbohydrates of all milk alternatives. A cup of unsweetened macadamia milk contains just one gram of carbohydrates and five grams of fat. This makes it a great addition to a keto diet, as the focus is on limiting carbohydrates and increasing healthy fats.

Unsweetened macadamia milk is also a good choice for those who are lactose intolerant or vegan, as it is plant-based and dairy-free. It has a delicious, milky taste without any added sugar, and its smooth, slightly sweet flavour makes it a versatile addition to a range of foods and drinks. For example, it can be added to cereal, smoothies, or lattes.

Macadamia milk is also a good source of protein, with one gram per serving. It is also low in calories, with only 50 calories per 240ml serving. This makes it a great option for those watching their weight or looking to maintain a calorie deficit.

The only potential downside to macadamia milk is that it is more expensive than other milk alternatives. However, if you are on a keto diet, it is a great option to satisfy your milk cravings without compromising your carb intake.

Soy milk is a good keto option, but some dislike the taste

Soy milk is a good keto option for those who like the taste. It is a low-fat, low-carb alternative, with one cup of plain, unsweetened soy milk containing 1 to 2 grams of fibre, 7 grams of protein, and 3 grams of net carbs. However, some people dislike the taste of soy milk, and it is highly processed, which has been linked to negative health effects.

During the processing of soybeans, they are exposed to neurotoxins that are dangerous when inhaled and likely harmful when ingested. Soy milk also contains gut irritants that can cause an imbalance in gut bacteria. Additionally, the high amounts of plant-based oestrogen in soy milk resemble human oestrogen, and there is controversy over whether the oestrogen from soy milk could interfere with oestrogen-related bodily activities, such as reproduction. While studies show that a smaller intake of soy milk does not impact oestrogen levels, it is still advised to limit consumption and opt for other keto-friendly milk alternatives.

Some healthier alternatives to soy milk include coconut milk and almond milk, which are both low-carb and suitable for vegans. Coconut milk is a good source of healthy fats called medium-chain triglycerides, while almond milk is high in vitamin E and an excellent source of calcium and potassium. Other options include macadamia nut milk, flax milk, cashew milk, and pea milk, all of which are keto-friendly and offer various nutritional benefits.

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