Best Almond Milk For Keto: A Taste Test

Almond milk is a popular plant-based milk alternative, especially for those with lactose intolerance or cow's milk allergies. It is also a good option for those on a keto diet, as it is low in carbs and will not interfere with fat-burning or ketosis. However, it is important to choose unsweetened almond milk, as sweetened varieties contain high levels of sugar and carbs, which can affect ketosis. Making almond milk at home is a great option, as it ensures quality and allows customisation of ingredients and sweetness.

Unsweetened almond milk is keto-friendly

Almond milk is a plant-based milk alternative made from raw almonds. It is a popular choice for those with lactose intolerance or cow's milk allergies. It has a nutty flavour and creamy texture, making it an excellent choice for coffee, tea, and smoothies.

Unsweetened almond milk is a good option for those on a keto diet. It is low in calories and has a low glycemic index, which refers to how quickly a food raises your blood sugar. It is also a source of important micronutrients, such as vitamin D, vitamin E, calcium, and potassium.

A cup of unsweetened almond milk contains between 1.4 to 3.1 grams of carbs, with less than a gram of sugar. This means you can safely drink several cups per day without interfering with ketosis. It is also packed with nutrition, including vitamin E, calcium, and vitamin D.

However, it's important to note that even organic, unsweetened almond milk may contain thickeners like guar gum, which can cause skin rashes, bloating, and digestive issues for those allergic to it. If you experience these symptoms, you can opt for other low-carb alternatives such as hemp, coconut, or soy milk.

When choosing unsweetened almond milk for keto, look for brands like Three Trees Organics, which won't spike your blood glucose levels or interfere with ketosis. You can also easily make your own almond milk at home to ensure quality and control sweetness by adding keto-friendly sweeteners like erythritol.

Overall, unsweetened almond milk is a nutritious, keto-friendly option that can be enjoyed in coffee, desserts, and even savoury dishes without worrying about kicking you out of ketosis.

Sweetened almond milk is not keto-friendly

On a keto diet, it is important to restrict your net carbs consumption to 20-30g per day to maintain ketosis. Carb intake is typically limited to 5-10% of calories, which equates to 20-50 grams of carbs per day on a 2,000-calorie diet.

Sweetened almond milk contains 8 grams of carbohydrates per cup (240ml), with 7 grams of that coming from sugars. This is significantly higher than the unsweetened variety, which contains just 1 gram of carbohydrates and 0 grams of sugar per cup.

As a result, sweetened almond milk is much harder to fit into a keto diet. Including it will limit your ability to include other nutritious sources of carbs, such as low-carb fruits and vegetables, throughout the day.

Unsweetened almond milk, on the other hand, is a perfect choice for a keto diet. It is low in calories and has a low glycemic index, making it a good option for people with diabetes or those who are at risk. It is also a good source of micronutrients such as vitamin D, vitamin E, calcium, and potassium.

So, if you're following a keto diet, be sure to choose unsweetened almond milk to stay within your carbohydrate limits.

Make your own almond milk

Making your own almond milk is a great way to ensure you're getting the best-tasting product, free from preservatives and additives. Plus, it's super simple to make, requiring just two ingredients, ten minutes, and a blender! Here's a step-by-step guide to making your own delicious almond milk:

Step 1: Soak the Almonds

Firstly, you'll need to soak your almonds. This step helps to soften the almonds, making them easier to blend. Cover the almonds with cool water and leave them to soak overnight or for at least four hours. If you're short on time, you can also use very hot water and soak the almonds for one to two hours.

Step 2: Drain and Rinse

After soaking, drain and rinse the almonds to remove any residue. This step ensures your almond milk will have a fresh and pure taste.

Step 3: Blend

Now it's time to blend your almonds into milk! Add the drained almonds to your blender, along with fresh water and any desired add-ins. Some popular add-ins include a pinch of salt, vanilla extract, dates for sweetness, cacao powder for chocolate milk, or berries for berry-infused milk. Blend the mixture for one to two minutes, until it's creamy and smooth.

Step 4: Strain

After blending, it's time to strain the milk. Use a nut milk bag or a thin dish towel to strain the milk into a mixing bowl. Simply pour the milk over the dish towel or nut milk bag and then squeeze to extract all the liquid. This step will help remove any remaining solids and create a smooth and creamy texture.

Step 5: Store and Enjoy

Transfer your freshly made almond milk to a jar or covered bottle and store it in the refrigerator. Your homemade almond milk will usually keep for up to four to five days, although it's best when fresh. Be sure to shake well before drinking, as it tends to separate. Now you can enjoy your delicious, homemade almond milk in smoothies, lattes, baking, and more!

Other keto-friendly milk alternatives

While almond milk is a great keto-friendly option, there are several other milk alternatives that are compatible with a keto diet.

• Macadamia milk: Macadamia milk is a good source of monounsaturated fats, which have beneficial effects on cholesterol. Macadamia milk is also creamy, making it a great base for keto-friendly milkshakes and smoothies. One serving contains zero grams of net carbs.
• Coconut milk: Coconut is naturally high in fat and is characterised by a creamy and thick consistency. It is also a good option for those who are lactose intolerant. One serving of unsweetened coconut milk contains 1 gram of net carbs.
• Soy milk: Unsweetened soy milk is rich in vitamins and minerals, such as vitamin B6, folate, and zinc. One serving of unsweetened soy milk contains about 9.04 grams of net carbs.
• Cashew milk: Cashew milk is a great addition to the keto diet due to its nutrient content and creamy consistency. One serving of unsweetened cashew milk provides only 1 gram of net carbs.
• Pea milk: Pea milk is a good alternative for those who cannot drink nut milk or soy milk. It is also high in protein, with 8 grams per serving. One serving of unsweetened pea milk contains zero grams of net carbs.
• Flax milk: Flax milk is made from ground flaxseed, a plant source that is rich in omega-3 fatty acids. One serving of unsweetened flax milk contains only 1 gram of net carbs.
• Hemp milk: Hemp milk is a good option for those with nut and dairy allergies. One cup of unsweetened hemp milk contains about 1.3 grams of carbs and 7.3 grams of fat.
• Half-and-half: Half-and-half is a combination of whole cow's milk and heavy cream. It is a good substitute for cow's milk in coffee and cooking, with only 1 gram of net carbs per ounce.

When choosing a keto-friendly milk alternative, it is important to opt for unsweetened, higher-fat varieties and avoid sweetened products. Always check the nutrition label to ensure that the product fits within your keto diet.

Almond milk is a good substitute for cow's milk

However, it is important to note that almond milk is also lower in protein than cow's milk, which is a consideration for those with dietary requirements for protein. Cow's milk is also a more natural source of carbohydrates and contains all nine essential amino acids, as well as a range of vitamins and minerals. For those who are not looking to lose weight, the lower calorie content of almond milk may be a disadvantage, as additional sources of calories may be needed to meet daily requirements.

When it comes to taste, almond milk has a nutty flavor that some people prefer over the taste of cow's milk. It also has a lower environmental impact than cow's milk, as it does not require the same intensive farming practices.

Overall, almond milk is a good substitute for cow's milk for those who are looking for a lower-calorie, lower-fat, and lower-carbohydrate alternative, or who have dietary restrictions such as lactose intolerance or a milk protein allergy. However, for those with protein requirements or a desire to maintain their weight, cow's milk may be the preferable option.

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