Milk's Impact On Ketosis: Is It Really That Bad?

Milk is not considered keto-friendly because it contains high amounts of sugar in the form of lactose. While milk may fit into a lower-carb diet, it contains too many carbs for a traditional keto lifestyle. One cup of 2% milk contains 12 grams of net carbs, and since keto dieters consume fewer than 20 net carbs per day, milk is not an ideal food choice. Whole milk is not a better option either, as it contains the same amount of net carbs as 2% milk.

However, there are some milk alternatives that are keto-friendly, such as almond milk, coconut milk, and macadamia milk. These plant-based milk options are low in carbs and can be easily incorporated into a keto diet.

Cow's milk contains lactose, a milk sugar that is a carbohydrate

Cows' milk contains lactose, a milk sugar that is a carbohydrate. This means that it is not keto-friendly and can knock the body out of ketosis.

Lactose is a natural sugar found in cows' milk, and it contains carbohydrates. One cup of 2% milk contains 12 grams of net carbs, and even a quarter of a cup, with three grams of net carbs, can easily eat up too much of your daily carb budget. If you are only allowed 30 grams of carbs per day, a quarter of a cup of milk makes up 10% of your daily budget.

Milk alternatives such as almond, coconut, and macadamia nut milk are keto-friendly and have a low net carb content.

Milk has no fibre to offset the carbs

Milk is not considered keto-friendly because it contains high amounts of sugar in the form of lactose. While milk may fit into a lower-carb diet, it contains too many carbs for a traditional keto lifestyle.

A cup of 2% milk contains 12 grams of total carbs and 0 grams of fibre, which means it also contains 12 grams of net carbs. Since many keto dieters consume less than 20 net carbs per day, milk is not an ideal food choice because a single serving would use up over half of their daily allotment of carbs.

Whole milk is not keto-friendly either. One cup of whole milk contains 12 grams of net carbs, the same as 2% milk. For anyone counting carbs closely, cow's milk is not a good option.

Lactose is a milk sugar that affects blood glucose levels in the same way that regular sugar does. Many people are unable to digest lactose, meaning they are lactose intolerant. Therefore, it is better to avoid dairy containing high amounts of sugar.

If you are craving cow's milk, it is best to have it only if you are following the Targeted Keto Diet (TKD) or Cyclical Keto Diet (CKD) — around your workout times or during your higher-carb days.

There are many keto-friendly milk alternatives

Milk is considered a key component in many diets, but it is not keto-friendly. This is because milk contains high amounts of sugar in the form of lactose. However, there are several milk alternatives that are compatible with a keto diet.

Unsweetened, plant-based milk alternatives

Unsweetened almond milk is a keto-friendly milk alternative. It is inexpensive, sold at most grocery stores, and relatively low in carbs, containing only 1.4g to 1.99g net carbs per cup. If you enjoy almond milk on keto, choose plain and unsweetened varieties to keep net carbs low.

Unsweetened coconut milk is another keto-friendly milk alternative. Coconut milk comes in two forms: coconut milk beverage (in a carton) and full-fat coconut milk (in a can). Coconut milk beverage has 2g net carbs per 1-cup serving, while full-fat coconut milk has 2g net carbs per 1/4-cup serving. Canned coconut milks and coconut milks in a carton are both low in net carbs, as long as you choose plain and unsweetened versions.

Unsweetened macadamia nut milk is a keto-friendly milk alternative. It is more expensive than other keto-friendly milks, but it is the lowest in carbs, containing 1 gram of fiber and 0 net carbs per cup.

Unsweetened flax milk is another option. It is made from flax seeds, which are high in anti-inflammatory omega-3 fats. One cup of unsweetened flax milk contains only 1 gram of net carbs.

Unsweetened soy milk is also a keto-friendly milk alternative. It contains 1 gram of fiber and 3 net carbs per cup. It also provides 7 grams of protein.

Unsweetened cashew milk is another option, containing only 2 grams of net carbs per cup.

Dairy-based milk alternatives

If you can tolerate dairy, heavy cream is the best milk for keto. It clocks in at approximately 0.426 to 0.7g net carbs per 1-tablespoon serving, but varies slightly by brand.

Half-and-half is another dairy-based milk alternative. It is a combination of whole cow's milk and heavy cream, containing only 1 gram of net carbs per ounce. It is a good substitute for cow's milk in coffee and cooking.

Other alternatives

Other alternatives to traditional milk include unsweetened vanilla almond milk, cashew milk, macadamia milk, hemp milk, butter, and keto coffee creamer.

Dairy milk is not keto-compliant

A cup of 2% milk contains 12 grams of net carbs. Since keto dieters usually consume less than 20 net carbs per day, milk is not an ideal food choice as a single serving would use up over half of their daily allotment of carbs. Even a quarter cup of milk, with 3 grams of net carbs, could easily eat up too much of your carb budget for little payoff.

If you are craving dairy milk, it is best to have it only if you are following the Targeted Keto Diet (TKD) or Cyclical Keto Diet (CKD) — around your workout times or during your higher-carb days. Alternatively, you can opt for milk substitutes such as unsweetened almond milk, coconut milk, or macadamia milk, which have fewer net carbs per serving.

There are some dairy products that are keto-friendly

While milk is not keto-friendly, there are some dairy products that are.

Dairy products that are low in carbs and without added sugar can be enjoyed within the bounds of a keto diet. These include:

• Butter: An ideal source of fat on the keto diet, with zero carbs and about 11 grams of fat per tablespoon.
• Hard and soft cheeses: Parmesan, Swiss, brie, mascarpone, and creme fraiche are good options.
• Heavy cream: A good substitute for milk in coffee and cooking, with only 1 gram of net carb per ounce.
• Cottage cheese, sour cream, and Greek yogurt: These have a similar carb content of about 11 grams of carbs per cup.
• Cream cheese: Enjoy in moderation with just 1 gram of carb per ounce.

In addition to the above, there are also some milk alternatives that are keto-friendly, such as unsweetened almond milk, coconut milk, macadamia nut milk, flax milk, and soy milk.

Frequently asked questions