Almond Milk Keto: Is Blue Diamond's Original Unsweetened Keto-Friendly?

Blue Diamond Almond Breeze Original Almond Milk is a popular almond milk product. It is a vegan-friendly, lactose-free alternative to dairy milk and is made from real California almonds. A one-cup serving of the unsweetened variety contains 40 calories and 1 gram of protein. But is it keto-friendly?

Blue Diamond Almond Breeze Original Almond Milk's nutritional value

Blue Diamond Almond Breeze Original Almond Milk is a popular choice for those following a keto diet. The unsweetened version is keto-friendly because it is low in net carbs, containing only 0.5g of net carbs per 240ml serving. It is also free of non-keto ingredients such as sugar, artificial sweeteners, and highly refined oils. This makes it a good option for those trying to limit their net carb consumption to stay in ketosis.

The original almond milk is also a good source of healthy fats, with 0.5g of polyunsaturated fat and 1.5g of monounsaturated fat per serving. It is lactose-free, soy-free, and calcium-enriched, containing 60 calories per glass, which is half the calories of 2% milk. It is also a good source of Vitamin E and is gluten-free.

In terms of ingredients, Blue Diamond Almond Breeze Original Almond Milk is made with filtered water and almonds. It also contains calcium carbonate, sea salt, potassium citrate, sunflower lecithin, gellan gum, and vitamins A, D2, and E. The product is free of artificial flavours, carrageenan, and MSG.

The nutritional value of Blue Diamond Almond Breeze Original Almond Milk makes it a good choice for those following a keto diet, as it is low in net carbs and free of non-keto ingredients. It is also a good source of healthy fats and vitamins, making it a nutritious and delicious alternative to dairy milk.

Carbohydrates and keto

Carbohydrates, or "carbs," are one of the three macronutrients found in food, the other two being protein and fat. They provide your body with energy (calories). There are two basic types of carbs: starches and sugars. Starches are long chains of individual glucose (sugar) units linked together, while sugars are much shorter chains, sometimes consisting of just a single glucose or fructose molecule.

When you consume carbohydrates, your body turns them into sugar, which your cells use for energy. On a keto diet, you significantly limit your carb intake, forcing your body to burn fat instead of carbs for energy. This causes your body to produce ketones, which are acids that appear in the blood and urine when the body burns fat. This state is called ketosis.

To stay in ketosis, it is recommended to limit your net carb consumption to 20-30 grams per day. Net carbs refer to the amount of carbs in a food after subtracting the fiber. This is because the body cannot digest fiber, so it doesn't get turned into glucose for energy.

While on a keto diet, it is important to ensure you are still getting enough healthy nutrients. You can do this by choosing fruits and vegetables with less than 5 grams of net carbs per serving. Examples include berries, avocados, leafy greens like spinach, mushrooms, cauliflower, and asparagus.

In addition to limiting carbs, the keto diet involves moderate amounts of protein, as excess protein can prevent ketosis. Overall, the standard keto diet consists of 70% fat, 20% protein, and 10% carbs.

Sugar content

Sugar is a key consideration when it comes to keto-friendly foods and drinks. While on a keto diet, it is important to limit net carb consumption to 20-30g per day to stay in ketosis. Sugar is a high-glycemic sweetener that can raise blood sugar levels and prevent the body from reaching ketosis.

Blue Diamond Almond Breeze Original Almond Milk contains 7 grams of sugar per cup, according to dietitian Toby Amidor, MS, RD, CDN, FAND. This is a relatively low amount of sugar, especially when compared to other almond milk brands. For example, Silk Dark Chocolate Almondmilk contains 17 grams of added sugars in one serving.

The Blue Diamond Almond Breeze Original Almond Milk is also available in an unsweetened version, which is likely to have an even lower sugar content. The Unsweetened Vanilla Almondmilk option is also keto-friendly and free of sugar and other non-keto ingredients.

It is worth noting that the sugar content of Blue Diamond Almond Breeze Original Almond Milk is still higher than some other almond milk brands that are specifically designed to be low in sugar. For example, the Mooala Simple Almond Milk contains 0 grams of sugar, while the Califia Farms Organic Unsweetened Almond Milk and the Silk Unsweetened Almond Milk both contain 0 grams of sugar per cup.

When it comes to sugar content, Blue Diamond Almond Breeze Original Almond Milk is on the lower end of the spectrum, especially when compared to other flavoured almond milk options. However, there are unsweetened and sugar-free alternatives available that would be more suitable for a keto diet.

Other keto-friendly almond milk options

Blue Diamond's Almond Breeze Original almond milk is not keto-friendly as it contains cane sugar, a form of carbohydrate. Carbohydrates are restricted on the keto diet, which focuses on a high-fat, low-carb intake.

Unsweetened Almond Milk

Unsweetened almond milk is a great keto option. It is low in carbohydrates, containing just 1.4 grams of carbs per 1 cup (240ml) serving. It is also fortified with calcium and vitamin D, making it a nutritious choice.

Other Plant-Based Milks

In addition to unsweetened almond milk, there are several other plant-based milk alternatives that are keto-friendly:

• Hemp milk
• Pea milk (Ripple milk)
• Coconut milk (from a carton, not a can)
• Soy milk

These options are all low in carbs, with pea milk containing no carbs per cup and coconut milk containing just 1 gram. However, keep in mind that these milk alternatives may not offer much protein or fat, so you may need to supplement them with other keto-friendly foods.

When choosing a milk alternative, be sure to read the label to check for added sugars and carbohydrates. It is also a good idea to look for options fortified with calcium and vitamin D to ensure you are getting these important nutrients.

Ingredients to avoid on keto

When following a keto diet, it is important to be vigilant about checking the ingredients of your food. Many packaged foods contain hidden carbs and other non-keto ingredients that can kick you out of ketosis. Here are some ingredients to avoid when following a keto diet:

• Sugars: Sugar is a high-glycemic sweetener that raises your blood sugar level and prevents you from reaching ketosis. It often comes in disguise under different names such as coconut sugar, brown sugar, palm sugar, caramel, syrups (including high-fructose syrup, malt syrup, and corn syrup), and fruit juices. Chemically-sounding ingredients like dextrose, glucose, lactose, fructose, and maltodextrin are also forms of sugar.
• Artificial Sweeteners and Sugar Alcohols: Many artificial sweeteners can knock you out of ketosis and raise blood sugar levels. Some sugar alcohols, or polyols, to avoid are maltitol and xylitol.
• Artificial Trans Fat and Highly-Processed Vegetable Oils: Unlike olive oil, coconut oil, and other nut oils, most vegetable oils are highly processed and can cause inflammation and health problems. Avoid trans fats such as hydrogenated or partially hydrogenated oils and interesterified oils.
• Starchy Ingredients: Starchy foods are not keto-friendly. Avoid grains such as oats, rye, quinoa, and rice, as well as wheat products like bulgur, durum, and white flour. Starchy vegetables, flours, and fillers include cornstarch, tapioca fiber, sweet potatoes, and potatoes.
• Artificial Food Additives and Preservatives: Monosodium glutamate (MSG), potassium and sodium sorbate, carrageenan, BHA, and BHT are common artificial additives that are best avoided. Choose whole foods and products with natural ingredients instead.

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