Keto And Nut Milk: A Healthy Match?

The keto diet is a low-carb, high-fat, and moderate-protein diet. This means that milk, which is often high in carbohydrates, is not considered keto-friendly. However, there are several milk alternatives that are suitable for those following a keto diet. These include unsweetened nut milk, such as almond milk, cashew milk, and macadamia milk, as well as other plant-based options like coconut milk, flax milk, and pea milk. These alternatives typically have a lower carb content, making them a better choice for those on the keto diet.

Nut milk is keto-approved if it's unsweetened

Nut milk is keto-approved, but only if it's unsweetened. The keto diet is a low-carb, high-fat, and moderate-protein diet, so milk and milk alternatives that are keto-friendly need to be low in net carbs.

Unsweetened nut milk is a great keto-friendly option as it's low in carbs. Macadamia nut milk, for example, has a creamy texture similar to cow's milk, and it's delicious. It's also high in fat, which is a bonus on the keto diet. One cup of macadamia nut milk contains less than 1 gram of net carbs and 1 gram of protein.

Almond milk is another popular and easily available option. It's also keto-friendly, with under 1 gram of net carbs per 8-ounce serving. It's also a good substitute in most recipes, whether you're adding it to your morning coffee or making a smoothie.

Other nut milk options include cashew milk and hazelnut milk, which are also keto-friendly in their unsweetened versions.

When choosing nut milk, always check the label to ensure it's unsweetened and low in net carbs.

Macadamia, almond, cashew, and hazelnut milk are keto-friendly

The keto diet is a low-carb, high-fat, and moderate-protein diet. On keto, most people restrict their net carb intake to 25-30 grams per day. Net carbs are calculated by subtracting the fibre content from the total number of carbs. For a milk to be keto-friendly, it needs to be low in net carbs.

Macadamia nut milk is a keto-friendly option thanks to its high-fat and low-carb content. It has a creamy texture and a delicious taste, similar to cow's milk. It is also the lowest-carb option, with one cup containing 1 gram of fibre and 0 net carbs. However, it may be less accessible than other types of milk.

Almond milk is another keto-friendly option that is widely available and inexpensive. It is also relatively low in carbs, with only 1 gram of net carbs per cup. When shopping for almond milk, check the labels and avoid varieties with added sugars, including those sweetened with honey.

Cashew milk is also keto-friendly, with a single-cup serving containing only 2 grams of net carbs. It also has additional nutritional benefits, such as antioxidants and copper, which are good for your eyes and skin.

Hazelnut milk is another nut-based milk that is keto-friendly. It is also mentioned as an alternative to macadamia and cashew milk in a list of low-carb milk alternatives.

When choosing keto-friendly milk, always opt for the unsweetened versions as sweetened varieties will be higher in carbs. Additionally, check the nutrition labels as the carb counts can vary between different brands.

Avoid sweetened condensed milk on keto

Sweetened condensed milk is a big no-no on the keto diet. It's made by cooking sugar and milk together, resulting in a whopping 165 grams of net carbs per cup. That's more than enough to kick you out of ketosis!

So, if you're craving something sweet and creamy, what can you do? Well, there are a few alternatives. You could try making your own keto-friendly sweetened condensed milk. It's not an exact replica, but it's a great substitute in recipes and has a silky smooth texture. All you need are three simple ingredients: heavy cream or coconut cream, butter, and a powdered sweetener like monk fruit or erythritol.

If you're not in the mood for a DIY project, there are other milk options that are keto-approved. Unsweetened nut milk, such as almond or macadamia milk, is a tasty and inexpensive choice. Flax milk and soy milk are also good options, as they are low in net carbs and have additional health benefits like omega-3 fatty acids and protein.

Remember, when choosing a milk alternative, always go for the unsweetened variety and check the nutrition label to ensure it fits within your daily carb limit.

Coconut milk is keto-approved but watch out for additives

Coconut milk is a keto-approved dairy substitute that has gained popularity among keto dieters. It is a creamy, slightly thick liquid made from puréed coconut flesh. The high-fat and low-carb content of coconut milk makes it a perfect fit for a keto diet.

However, not all coconut milk products are created equal. Some varieties may not be as suitable for a keto diet due to added sweeteners or reduced fat content. Here's what you need to watch out for:

• Sweetened coconut milk: Avoid coconut milk with added sugars or sweeteners. Check the nutrition label to ensure you're choosing an unsweetened variety. Sweetened coconut milk can contain enough carbs to push you over your daily limit.
• Reduced-fat coconut milk: While unsweetened, reduced-fat options are technically keto-compliant, they won't help you reach your daily fat target. For the best results, opt for full-fat, unsweetened coconut milk.
• Coconut cream: Coconut cream is different from coconut milk and is not recommended for the keto diet. It has a higher fat content and a more coconut-forward flavor, making it better suited for cooking rather than drinking.
• Cream of coconut: This is loaded with sugar and should be avoided on the keto diet.

When shopping for coconut milk, look for products with simple ingredients, such as coconut and water. Some recommended brands include Native Forest Organic Coconut Milk, Aroy-D Coconut Milk, Goya Coconut Milk, and So Delicious Unsweetened Coconut Milk.

Remember, the key to a successful keto diet is keeping your net carb intake low. Coconut milk can be a delicious and nutritious addition to your keto meals, but always read the labels to ensure it fits within your daily macros.

Heavy cream is a keto-approved milk alternative

The keto diet is a very low-carb, high-fat, and moderate-protein diet. On keto, most people restrict their net carb intake to 25–30 grams per day. Net carbs are calculated by subtracting the fibre content from the total number of carbohydrates.

Milk is not considered keto-friendly due to its high lactose content, which is a form of sugar. However, heavy cream, also known as heavy whipping cream, is the fatty portion separated from fresh cow's milk to make butter or whipped cream. It is high in fat and calories but contains only 1 gram of net carbs per ounce (30 ml). This makes it a suitable milk alternative for those following a keto diet.

Heavy cream can be used in various recipes, including soups, sauces, and desserts. It can also be combined with water or nut milk to create a keto-friendly drink. However, it is important to note that heavy cream is very thick and may leave a greasy mouthfeel when consumed on its own.

Other keto-approved milk alternatives include unsweetened nut milk, such as almond milk and macadamia nut milk, as well as unsweetened coconut milk, flax milk, and soy milk. These options offer high fat and low carb content, making them suitable substitutes for those on the keto diet.

Frequently asked questions