Best Milk Options For Keto Dieters

The keto diet is a very low-carb, high-fat, and moderate-protein diet. On keto, most people need to restrict their net carb intake to about 25-30 grams per day. Net carbs are calculated by subtracting the fibre content from the total number of carbs. Milk and milk alternatives are key ingredients in many recipes, but not all are suitable for a keto diet. Milk that is suitable for keto should be low in net carbs and unsweetened.

Cow's milk, goat's milk, and milk from other animals are not keto-friendly because they contain high amounts of lactose, a type of sugar. Other types of milk to avoid on keto include rice milk, oat milk, and sweetened condensed milk.

There are several good milk options for those on a keto diet. Unsweetened almond milk is widely used on keto as it is inexpensive, sold in most grocery stores, and relatively low in carbs. Coconut milk is also a good choice, but some brands contain up to 5 grams of net carbs per cup, so it should be consumed sparingly. Macadamia nut milk is another keto-friendly option, offering a generous amount of fat and a creamy texture similar to cow's milk.

Other keto-friendly milk alternatives include flax milk, soy milk, cashew milk, pea milk, half-and-half, and heavy cream.

Unsweetened almond milk

When shopping for almond milk, be sure to check the label and avoid varieties with added sugars. Even those naturally sweetened with honey may have too much sugar for a keto diet, so always opt for the unsweetened version.

Macadamia nut milk

One brand, Milkadamia, offers an unsweetened variety with less than one gram of net carbs and one gram of protein per cup. However, macadamia nut milk may be harder to find in regular supermarkets, and it tends to be more expensive than other keto-friendly milks.

If you're feeling adventurous, you can even make your own macadamia milk at home. All you need are macadamia nuts, water, and any additional flavourings you desire, such as cocoa powder, fruit, or sweeteners like dates or maple syrup. Simply soak the nuts in water for an hour or two, then blend them with the water and any add-ins. Strain the mixture through a nut milk bag or a thin towel, and your homemade macadamia milk is ready to enjoy!

Coconut milk

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. Roughly 90% of the calories in plain coconut milk come from fat, with the remaining 10% coming from a combination of carbs and protein.

Some brands of coconut milk contain up to 5 grams of net carbs per 1-cup (240-ml) serving. This is one-fifth of the daily carb allotment for keto, so it should be used sparingly. For example, Vita Coco carries 5 grams of net carbs in a 1-cup serving, while So Delicious has only 1 gram of net carbs in a standard 8-ounce serving.

Cow's milk alternatives

Cows' milk is not keto-friendly as it contains lactose, or milk sugar. This includes evaporated milk, ultra-filtered milk, and raw cows' milk. One cup (244 ml) of 2% milk contains 12 grams of net carbs.

There are several milk alternatives that are suitable for a keto diet. Here are some options:

Almond Milk

Almond milk is widely used on keto. It is inexpensive, sold at most grocery stores, and relatively low in carbs, containing only 1 gram of net carbs per cup (240 ml). It is also dairy-free, vegan, and has a great flavour. However, make sure to buy the unsweetened version as sweetened almond milk is not keto-friendly.

Coconut Milk

Coconut milk is another good choice for keto, but some brands contain up to 5 grams of net carbs per 1-cup (240-ml) serving. As this is one-fifth of the daily carb allotment for keto, it should be used sparingly. Look for cartons of coconut milk labelled "unsweetened" as these are diluted with more water and better for drinking. Canned coconut milk has a higher fat content and is better for cooking.

Macadamia Nut Milk

Macadamia nut milk is more expensive than other keto-friendly milks, but it's the lowest in carbs. One cup (240 ml) contains 1 gram of fibre and 0 net carbs. It also has a generous amount of fat, which is ideal for the keto diet. However, it may be less widely available than other types of milk.

Flax Milk

Flax milk is made from flax seeds and is high in anti-inflammatory omega-3 fats. One cup (240 ml) contains only 1 gram of net carbs. It is a low-calorie, non-dairy option with a mild flavour. You can make it at home by blending flax seeds with water and then straining the mixture.

Soy Milk

Unsweetened soy milk contains 1 gram of fibre and 3 net carbs per cup (240 ml). It also provides 7 grams of protein. It is a good option for anyone sensitive to lactose. However, soy milk is a bit controversial due to the environmental impact of its production.

Cashew Milk

Cashew milk is another low-carb option, containing only 2 grams of net carbs per cup (240 ml). It also has nutritional benefits, such as antioxidants and copper, which are good for your eyes and skin health.

Pea Milk

Pea milk is a good option for those with nut or soy allergies. It is a legume-based milk that is high in protein, with 8 grams of protein and 2 grams of net carbs per 1 cup (240 ml). It has a thick consistency similar to cream, so it may be better suited for smoothies or sauces rather than drinking straight.

Half-and-Half

Half-and-half is a combination of whole cow's milk and heavy cream. It contains only 1 gram of net carb per ounce (30 ml) and is a good substitute for cow's milk in coffee and cooking. It is also relatively low in carbs and high in fat, making it suitable for a keto diet.

Heavy Cream

Heavy cream is the fatty portion separated from fresh cow's milk. It is high in fat and calories but contains only 1 gram of net carb per ounce (30 ml). It is a great addition to keto recipes but may be too thick and greasy to drink on its own. It can be combined with water or other nut milk to make a keto-friendly drink.

Heavy cream

However, heavy cream does not have the same taste or mouthfeel as cow's milk, as it is very creamy and high in fat, almost greasy. It is also important to note that heavy cream is high in calories and has minimal nutritional value, so it should be consumed in moderation. Additionally, it should not be drunk straight and should be combined with water or other nut milk to make a keto-friendly drink.

Frequently asked questions