Keto-Friendly Milk Options: What's Best For Your Diet?

The keto diet is a very low-carb, high-fat, and moderate-protein diet. On keto, most people restrict their net carb intake to 25–30 grams per day. Net carbs are calculated by subtracting the fibre content from the total number of carbs. This means that for milk to be keto-friendly, it must be low in net carbs. While some types of milk are not keto-friendly, several varieties are compatible with a keto diet.

Cow's milk is high in lactose, so it's not keto-friendly

Cows milk is high in lactose, so it's not keto-friendly

The keto diet is a very low-carb, high-fat, and moderate-protein diet. This means that most people need to restrict their carb intake to about 25-30 grams of net carbs per day. Net carbs are calculated by subtracting the fibre content from the total number of carbs.

Cow's milk is high in lactose, a type of sugar and carbohydrate, so it is not suitable for a keto diet. One cup of 1% milk contains 12.7 grams of carbohydrates, 12.2 grams of which come from lactose. This means that drinking a single cup of cow's milk could provide one-fourth of your daily carbohydrates, leaving you with very little room for other sources of carbs such as vegetables or low-sugar fruits.

If you are on a keto diet, you will need to avoid milk from other animals too, as milk from goats, sheep, and yaks contains roughly the same amount of carbohydrates as cow's milk.

There are, however, several types of low-carb milk that you can safely drink on the keto diet. These include almond milk, cashew milk, and soy milk.

Keto-safe milk types include almond milk, cashew milk, and soy milk

The keto diet is a very low-carb, high-fat, moderate-protein diet. On keto, most people restrict their net carb intake to 25-30 grams per day. Net carbs are calculated by subtracting the fibre content from the total number of carbs.

Therefore, keto-friendly milk options need to be low in net carbs. Examples of keto-safe milk types include almond milk, cashew milk, and soy milk.

Almond milk is a popular choice for those on the keto diet. It is inexpensive and widely available in grocery stores, and relatively low in carbs, containing only 1 gram of net carbs per cup (240ml). It has a nutty flavour and can be used in a variety of recipes. However, it is important to check the labels and avoid varieties with added sugars, including those sweetened with honey.

Cashew milk is another keto-friendly option, containing only 2 grams of net carbs per cup (240ml). It has a thick consistency, making it a good choice for soups or cheese sauces. Cashew milk also provides antioxidants and copper, which are beneficial for eye and skin health.

Soy milk is a good keto option as well, with 100 grams containing 3 grams of carbohydrates. It is a good source of protein, although some people may not like its bean-like taste.

It is important to note that these plant-based milk varieties are often more expensive and less readily available than cow's milk. Additionally, always opt for the unsweetened versions of these milks, as sweetened varieties can significantly increase the number of carbohydrates.

Avoid animal milk, coconut milk, oat milk, and rice milk

When following a keto diet, it's important to keep your net carb intake low, typically restricting it to 25-30 grams per day. This means that milk and milk alternatives with high carb and sugar content are off the table.

Animal milk, including cow, goat, and sheep milk, contains high levels of lactose, a type of sugar, making it unsuitable for keto. For example, a cup of 1% cow's milk contains 12.7 grams of carbohydrates, with 12.2 grams coming from lactose.

Coconut milk is also not ideal for keto due to its relatively high carb content. A 100 ml serving of coconut milk contains 6 grams of carbohydrates, which is a significant portion of your daily carb allowance on keto.

Oat milk is another milk alternative that should be avoided on keto. Oats are naturally high in carbs, and this is reflected in oat milk, with 100 grams of oat milk containing 5 grams of carbohydrates, half of which are sugars.

Rice milk is a similarly poor choice for keto. Rice is a carbohydrate-rich starch, and this is evident in the nutritional content of rice milk. On average, a serving of rice milk contains 25 grams of carbohydrates, which is far too high for the keto diet.

By avoiding these milk varieties, you can ensure that you stay within the recommended carb limits for keto and maximize the potential benefits of the diet, such as weight loss and improved insulin sensitivity.

Unsweetened versions of keto-friendly milks are best

When it comes to keto-friendly milk, it's important to remember that not all milk types are created equal. While milk and milk alternatives can be a tasty drink and a key ingredient in many recipes, not all of them are suitable for a keto diet. The keto diet is a very low-carb, high-fat, and moderate-protein diet, so the milk you choose should align with these requirements.

The key to choosing the right milk for keto is to opt for unsweetened varieties. Here's why:

Unsweetened Milk Has Lower Carb Counts

The keto diet restricts carbohydrate intake to a maximum of 50 grams per day, so keto-friendly milk options should have very low amounts of carbs. Unsweetened milk tends to have lower carb counts compared to their sweetened counterparts. For example, sweetened almond milk can have around 5 grams of carbohydrates per 100 grams, while unsweetened almond milk has less than 1 gram.

Unsweetened Milk Avoids Added Sugars

Many manufacturers add sugars to plant-based milk to enhance their sweetness. These added sugars can significantly increase the carbohydrate content of the milk. By choosing unsweetened varieties, you can be sure that you're not consuming hidden added sugars that could impact your keto goals.

Unsweetened Milk Offers More Flexibility

When you choose unsweetened keto-friendly milk, you have more flexibility in your daily carb allotment. This means you can enjoy your milk without constantly worrying about exceeding your carb limit. It also allows you to incorporate other keto-friendly foods into your diet without sacrificing your milk preference.

Unsweetened Milk Aligns with Keto Principles

The keto diet is all about reducing carbohydrate intake and increasing the consumption of healthy fats. Unsweetened milk options, such as unsweetened almond milk, cashew milk, or macadamia nut milk, align perfectly with these principles. They offer the necessary low-carb and high-fat profile that supports ketosis and helps you achieve your health and fitness goals.

Unsweetened Milk Provides a Neutral Base

Unsweetened milk varieties often have a more neutral flavour profile. This makes them ideal for using in various recipes, from smoothies to sauces and baked goods. Their versatility means you can incorporate them into both sweet and savoury dishes without overpowering other ingredients.

In conclusion, when choosing milk for a keto diet, always opt for unsweetened versions of keto-friendly milk alternatives. This will ensure that you stay within the low-carb, high-fat parameters of the keto diet while still enjoying the taste and nutritional benefits of milk. Remember to read the nutrition labels carefully and select milk with the lowest carb counts to support your keto journey.

Heavy cream is a good keto-friendly substitute for milk

Heavy cream is a keto-friendly alternative to milk, although it is not technically a type of milk. It is the fatty portion separated from fresh cow's milk to make butter or whipped cream. It has a high-fat, low-carb content, making it a good substitute when following a keto diet.

Heavy cream has a thick, creamy texture and a greasy mouthfeel, so it may be too rich to drink on its own. However, when combined with water or nut milk, it becomes a tasty keto-friendly drink. It can also be used as a base for soups and sauces, and it whips up quickly with the help of a hand blender or whisk.

Heavy cream is a good option for those following intensive therapeutic ketogenic diets, where only 20 grams of carbohydrates per day are allowed. In one tablespoon of heavy cream, there are 5 grams of fat, 0 grams of carbs, and 0 grams of sugar. However, it's important to read the labels before purchasing, as some heavy creamers can be sweetened.

Other keto-friendly milk alternatives

There are several other keto-friendly milk alternatives, including:

• Almond milk
• Macadamia nut milk
• Coconut milk
• Cashew milk
• Flax milk
• Soy milk
• Half-and-half

Frequently asked questions