Madeleine Hull
Milk is a tasty drink and a key ingredient in many recipes, but is it compatible with the keto diet? The keto diet is a very low-carb, high-fat, moderate-protein diet, so milk and its alternatives must be low in net carbs to be considered keto-approved. While some types of milk are not keto-friendly, several varieties can be included in a keto diet.
| Characteristics | Values |
|---|---|
| Keto-friendly milks | Unsweetened almond milk, coconut milk, macadamia nut milk, flax milk, soy milk, cashew milk, pea milk, half-and-half, heavy cream |
| Milks to avoid on keto | Cow's milk, goat's milk, oat milk, rice milk, condensed milk, sweetened versions of keto-friendly milks |
What You'll Learn
Heavy cream is keto-approved
Heavy cream is a keto-approved food. It is a high-fat, low-carb food that can be used as a substitute in low-carb diets. Heavy cream has a high-fat percentage (36-40%) and is a good source of energizing fats, which are believed to help with weight loss. It is also rich in essential minerals, fat-soluble vitamins, and choline.
Heavy cream has a variety of culinary applications and can be used to make whipped cream, butter, and add creaminess to soups or coffee. It is ideal for keto dieters as it can be used to prepare keto dishes, desserts, and baked meals.
When following a keto diet, it is important to keep your net carb count under a certain threshold. Heavy cream has a low net carb count, with only 1 gram of net carbs per ounce (30 mL). This makes it a good substitute for cow's milk in coffee and cooking.
However, heavy cream is high in calories, so it should be consumed in moderation. Additionally, some people may be sensitive to dairy or may be looking to avoid an animal-heavy diet. In these cases, there are dairy-free alternatives to heavy cream, such as unsweetened almond milk, coconut milk, or macadamia nut milk.
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Unsweetened almond milk is keto-approved
Almond milk is a popular choice for those on the keto diet. It is inexpensive, widely available in grocery stores and coffee shops, and relatively low in carbs. A cup of almond milk typically contains only 1 gram of net carbs, making it an excellent keto-friendly option.
When shopping for almond milk, it is important to choose the unsweetened variety. Sweetened almond milk, even those naturally sweetened with honey, can have too much sugar for the keto diet. Check the labels carefully and ensure that the carton is labelled "unsweetened".
In addition to being keto-friendly, almond milk also offers several other benefits. It is dairy-free, vegan, and has a great flavour and mouthfeel. It is also high in vitamin B12, omega-3 fatty acids, and antioxidants.
If you are feeling adventurous, you can even make almond milk at home. All you need to do is soak raw almonds, blend them with water, and then strain the mixture. You can also add flavours like vanilla bean or cinnamon to make it even more delicious.
So, if you are looking for a keto-approved milk, unsweetened almond milk is a great option to consider. It is easily accessible, affordable, and has a nutritional profile that fits well within the keto diet.
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Unsweetened coconut milk is keto-approved
If you're on the keto diet, you'll know that keto-friendly milk options need to be low in net carbs. Net carbs are calculated by subtracting the fibre content from the total number of carbs. So, to be keto-approved, a milk option should be low in carbs and high in fibre.
However, it's important to distinguish between coconut milk beverage and canned full-fat coconut milk. Coconut milk beverage is the best non-dairy milk alternative on keto. It usually contains around 1-5 grams of net carbs per cup. Canned full-fat coconut milk is great for cooking and can be used as a keto snack when lavished over a small amount of low-carb keto fruit like berries.
When buying coconut milk, be sure to select an unsweetened variety. Sweetened coconut milk can contain up to 165 grams of net carbs per cup, mostly in the form of refined cane sugar.
Coconut milk is a fantastic keto-friendly food, but it's not the only milk alternative that's suitable for the keto diet. Other keto-approved milk options include unsweetened almond milk, macadamia nut milk, flax milk, and soy milk.
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Macadamia nut milk is keto-approved
The keto diet is a low-carb, moderate-protein, and high-fat diet. Most people on a ketogenic diet consume between 0 and 30 grams of carbs per day. This means that keto-friendly milk options need to be low in net carbs.
Macadamia nut milk is the ideal keto-friendly milk as it has a low carb content and is high in fat. One cup of macadamia nut milk contains 1 gram of fibre and 0 net carbs. It also contains 3.5 grams of total fat, making it a great source of healthy fats for those on the keto diet.
Macadamia nut milk also has a rich, creamy taste and a mouthfeel similar to cow's milk, making it a delicious and satisfying alternative.
However, one potential disadvantage of macadamia nut milk is that it may not be as widely available as other types of milk. It may be necessary to visit a specialty supermarket to find it. Additionally, macadamia nut milk is more expensive than other keto-friendly milk options.
Overall, macadamia nut milk is a great choice for those following a keto diet, offering a tasty and nutritious alternative to regular milk.
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Unsweetened cashew milk is keto-approved
If you're on the ketogenic (keto) diet, you'll know that it's a very low-carb, high-fat, and moderate-protein regime. This means that keto-friendly milk options need to be low in net carbs (the total number of carbs minus the fibre content).
Unsweetened cashew milk fits the bill. With just 1g of net carbs per cup (240ml), it's a great option for those on the keto diet.
What to avoid in keto milks
When choosing a keto-friendly milk, it's important to watch out for a few things. Firstly, avoid grain-based milks like oat and rice milk, as these tend to have higher carb counts. Lactose-free milk is also not a good choice, as the lactose has been converted into sugars that are easier for the body to digest. Sweetened and flavoured milks are also a no-go, as they can contain large amounts of added sugar. Finally, be mindful of additives, thickeners, and other artificial ingredients, as these can cause digestive discomfort.
Other keto-friendly milk options
In addition to unsweetened cashew milk, there are several other milk alternatives that are suitable for the keto diet. These include:
- Unsweetened almond milk
- Unsweetened coconut milk
- Unsweetened macadamia nut milk
- Unsweetened flax milk
- Unsweetened pea milk
- Unsweetened soy milk
- Half-and-half
- Heavy cream
So, if you're following the keto diet, you don't have to give up milk completely. Just be sure to choose unsweetened, plant-based options like cashew milk, and always check the nutrition label to make sure it fits within your daily carb limit.
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Frequently asked questions
No, cow's milk is not keto-approved. It contains lactose, a natural sugar that contributes to its carb content.
Examples of keto-approved milk include unsweetened almond milk, coconut milk, macadamia nut milk, flax milk, and pea milk.
Yes, milk alternatives such as oat milk and rice milk are not keto-friendly due to their high-carb content.
Keto-approved milk alternatives are low in carbs and can be a good source of healthy fats and protein. They can also be used in a variety of recipes and are widely available in grocery stores.
