Best Coconut Milk Options For Your Keto Diet

Coconut milk is a great option for those on a keto diet, but not all coconut milk is created equal. The best coconut milk for keto is unsweetened, full-fat coconut milk, which can be purchased in cans or cartons. This type of coconut milk is high in fat, low in carbs, and has a rich, creamy texture that makes it perfect for adding to coffee, smoothies, and keto-friendly recipes. It's also a good choice for those who are dairy-free or lactose intolerant. When choosing coconut milk for keto, it's important to check the nutrition label to ensure it doesn't contain any added sugar or sweeteners, as these can increase the carb count and hinder your keto goals.

Canned vs carton coconut milk

Coconut milk is a popular non-dairy milk alternative that comes in several varieties, including canned and carton. The main differences between the two are their texture and fat content.

Canned coconut milk is ideal for cooking and adding to recipes such as curries, stews, soups, and baking, especially in Indian or other South Asian dishes. It is very high in fat and low in liquid, resulting in a thicker, creamier texture. It is also suitable for those following a keto diet, as it is naturally high in fat and low in carbohydrates. However, it is important to choose the unsweetened variety and avoid sweetened versions with added sugars, as these may contain enough carbs to exceed the daily limit for keto.

On the other hand, carton coconut milk is thinner and more drinkable, making it a great alternative to dairy milk. It is often used in drinks such as smoothies, coffee, tea, and on breakfast cereals. It is also suitable as a non-dairy substitute for cow's milk in cooking and baking. However, it is important to note that carton coconut milk may contain added sugars, preservatives, and thickeners such as guar gum, xanthan gum, and carrageenan, which can affect the taste and texture.

Both types of coconut milk have their advantages and specific uses. Canned coconut milk is creamier and higher in fat, making it better for cooking, while carton coconut milk is lower in fat and calories, making it a better option for drinking and substituting dairy milk.

Coconut milk beverages

Coconut milk is a versatile ingredient that can be used in a variety of ways, from adding it to your morning coffee to incorporating it into soups, stews, curries, smoothies, sauces, and even desserts.

When it comes to coconut milk beverages, it is important to be cautious. While coconut milk itself is keto-friendly, some coconut milk drinks are not. Coconut milk beverages often contain not just coconut milk but also added water, sugar, flavours, and preservatives. These additives decrease the nutritional value and can make these drinks non-keto-friendly.

To ensure that your coconut milk beverage is keto-compliant, carefully check the label for any hidden ingredients that may affect your ketosis. Avoid those that contain added sugars or sweeteners, as these can quickly push you over your daily carb limit. Unsweetened, full-fat coconut milk beverages are your best option.

Some brands that offer keto-friendly coconut milk options include Silk, Lieber's, Native Forest, Thrive Market, Ayam Brand, and Good & Gather (Target's store brand).

If you are feeling adventurous, you can even make your own coconut milk at home. All you need is shredded coconut and hot water. Simply blend these ingredients together, strain the mixture, and your coconut milk is ready to be enjoyed!

Unsweetened coconut milk

Coconut milk is a white liquid made from the grated meat of a mature coconut and water. The coconut meat is soaked in hot water, blended, squeezed, and drained to make milk. This process results in a creamy, white liquid with a hint of coconut flavour.

When purchasing coconut milk, it is important to check the label to ensure it is unsweetened and unflavoured. Some varieties contain added sugars and preservatives, which can quickly push you over your daily carb limit.

Canned unsweetened coconut milk is the best option for keto as it is more concentrated and has the highest fat content, giving it more flavour and texture. It is also a great option for cooking, adding flavour and creaminess to dishes like soups, stews, curries, smoothies, and sauces.

Coconut milk nutrition facts

Coconut milk is a popular choice for those on a low-carb ketogenic diet. It is a creamy, white liquid made from puréed coconut flesh. The nutritional breakdown of 1 ounce (30 ml) of plain canned or fresh coconut milk is about 7 grams of fat, 1.5 grams of carbs, and 0.5 grams of protein.

The nutritional profile of 1 cup of regular coconut milk (not canned) is as follows:

• 5 grams of dietary fiber
• 57 grams of dietary fat
• 8 grams of net carbs (canned)
• 631 milligrams of potassium (canned)
• 40 milligrams of potassium (light)
• 310 milligrams of potassium (cartoned)

Coconut milk is a good source of medium-chain triglyceride (MCT) fatty acids, which can help with achieving ketosis quickly. It also contains lauric acid, a type of lipid with anti-inflammatory and antimicrobial properties. Additionally, it is rich in electrolytes like magnesium, potassium, and phosphorus, which can aid in hydration.

When choosing coconut milk for a keto diet, it is best to opt for the unsweetened, full-fat variety. This is because sweetened versions may contain enough carbs to exceed the daily limit, and reduced-fat options may not help in reaching the daily fat target.

Coconut milk alternatives

Coconut milk is a popular dairy-free alternative to cow's milk and can be a delicious addition to a keto diet. However, it is important to choose the right type of coconut milk, as some varieties may not be suitable. The best option for keto is unsweetened, full-fat coconut milk, which is naturally high in fat and low in carbohydrates.

Heavy Cream or Heavy Whipping Cream

Heavy cream is a high-fat dairy option that can be used as a keto-friendly substitute for coconut milk. It has a creamy texture and a high-fat content, making it a good choice for adding richness to recipes.

Half-and-Half

Half-and-half is a mixture of half milk and half cream, making it a great alternative to whole milk. It has a lower fat content than heavy cream but is still suitable for keto.

Unsweetened Nut Milk

Unsweetened nut milk, such as almond, cashew, walnut, macadamia, or hazelnut milk, can be a good vegan keto milk substitute. Look for products with a short list of ingredients and less than 2 grams of net carbs per cup.

Unsweetened Seed Milk

For those with nut allergies, unsweetened seed milk, such as flax milk or hemp milk, can be a great keto-friendly option. Check the ingredients list and choose products with less than 2 grams of net carbs per cup.

Unsweetened Soy Milk

Although most soy milk products are not low-carb, there are some keto-friendly options available. Look for unsweetened organic soy milk with no more than 2 grams of net carbs per cup.

Unsweetened Pea Protein Milk

Pea protein milk, also called plant protein milk, is a dairy-free, nut-free, and vegan-friendly option. It is high in protein and can be a good choice for those looking for a keto milk substitute. However, not all pea milk products are keto-friendly, so check the label carefully.

Frequently asked questions