There are several options for dairy milk that you can use when following a Keto diet, but the choice is largely dependent on personal taste and allowance. There are also other dairy products that you can use when following a Ketogenic diet, such as coconut or cashew milk. These milk products are high in fat and contain moderate carbohydrates.
What Milk is Keto?
Unsweetened Vanilla Almond Milk
Unsweetened vanilla almond milk may be the answer if you want to cut carbs. This dairy-free beverage has only a few grams of net carbs and is lactose-free. It also has no cholesterol or saturated fat.
The drink also contains real almonds, natural flavors, and Xanthan Gum, a plant-based fiber. It’s a great substitute for milk and is a popular drink among keto enthusiasts.
Unsweetened vanilla almond milk is a delicious dairy-free beverage that can help you meet your nutritional needs while on a ketogenic diet. It’s rich in protein, healthy fats, and vitamins.
While it does contain carbs, it’s not as much as you might think and is low in sugar. Because it’s so low in carbs, it’s an excellent addition to your keto diet.
If you’re on a diet, you can find almond milk in the unsweetened form at your local grocery store. The unsweetened variety contains only 1.4 grams of carbs per serving. It also contains 37% of the Daily Value (DV) for calcium and 46% of the daily value of vitamin E. You can also find unsweetened coconut, pea, or hemp milk, low in carbohydrates.
Coconut Milk
There are several health benefits associated with coconut milk, including a decrease in body weight, a decrease in cholesterol, and an improvement in blood lipids.
Its chemical composition consists mostly of medium-chain triglycerides (MCTs), which are beneficial for metabolism, body fat, and weight control. It also contains polyphenols, which act as antioxidants and have many other benefits.
Coconut milk is low in carbohydrates and high in healthy fat. One cup contains approximately eight grams of net carbs. It’s important to note that brand-name coconut milk can differ considerably in carbohydrate content. Regardless of the brand, coconut milk is a healthy choice for those on a ketogenic diet.
Coconut milk is also easier to digest than milk from cows. It doesn’t contain lactose, which makes it less likely to cause intestinal inflammation. Coconut milk is also high in healthy medium-chain fatty acids (MCTs), including lauric and capric acid. Unlike long-chain fatty acids, MCTs easily enter the cell’s membranes and are used as fuel.
Macadamia Nut Milk
Macadamia nut milk is a fantastic low-carb dairy product. It is rich in monosaturated fat and very low in carbohydrates and protein. As a result, it is ideal for people who follow a Keto or low-carb diet. One cup of unsweetened macadamia nut milk has only 1 gram of carbs and 3.5 grams of fat.
Additionally, macadamia nut milk contains many essential nutrients, including magnesium, zinc, and potassium.
Macadamia nut milk contains more monounsaturated fat than most nuts. This type of fat is beneficial for the body since it can regulate hormones, fuel cells, and repair tissues. Studies have shown that macadamia nut milk can lower total cholesterol levels and increase HDL levels.
Macadamia nuts are loaded with tocotrienols, a type of vitamin E. These nutrients have several beneficial effects on the human body, including protecting it from cancer and the brain from diseases such as Parkinson’s. In addition, macadamia nuts are packed with fiber, which increases satiety. This helps people eat fewer calories, so they’ll feel fuller longer.
Cashew Milk
Cashew milk is a delicious plant-based milk substitute that is low in calories and carbs. It tastes nutty and sweet and can be used in most recipes. It is also a good choice for people with lactose intolerance and allergies. Lastly, it is high in calcium, which can help prevent osteoporosis.
Cashew milk has a silky texture and is perfect for making ice cream. It is also a healthy option for traditional dairy-based ice cream, as it contains no heavy cream. You don’t need an ice cream maker to make it so you can enjoy it on the go.
Following a ketogenic diet, you can make cashew milk from cashews. Just make sure you buy unsweetened cashew milk. Try almond milk instead if you’d like to avoid sugary cashew milk. It has the same nutritional value as cashew milk but no added sugar.
Flax Milk
People on the ketogenic diet, a low-carb, high-fat diet intended to aid the body in entering a state of ketosis, may find that flax milk is an excellent alternative. In this condition, fat is burned by the body as fuel instead of carbs.
Omega-3 fatty acids, which assist ketosis, are abundant in flax milk, which is also high in healthy fats. One gram of net carbohydrates, or the number of carbohydrates after removing the fiber, can be found in one cup (240 mL) of flax milk. As a result, it qualifies as a low-carb food that complements the ketogenic diet.
It is crucial to remember that flax milk is not a comprehensive source of nutrition and shouldn’t be relied upon as the only source of nutrients on a ketogenic diet. Nutrient-dense foods, including fats, proteins, and low-carb vegetables, should be incorporated into a well-balanced ketogenic diet.
You should see a qualified dietitian or healthcare professional before taking flax milk as part of a ketogenic diet to ensure it fits your overall nutritional needs and objectives.
Is Cheese Keto-Friendly?
Cheese is a strong source of protein and fat and can be included in a ketogenic diet. However, the distinct varieties and serving sizes of cheese you can consume while following a ketogenic diet will vary depending on your calorie and carbohydrate requirements.
Different kinds of cheese have different carbohydrate contents. For instance, harder cheeses like Parmesan, cheddar, and gouda have a lower carbohydrate content than feta and brie.
Generally speaking, whole milk cheese is the healthier option because it has more fat and fewer carbohydrates than cheese prepared with reduced-fat milk.
The amount of net carbs in one ounce (28 grams) of cheddar cheese is roughly 0.4 grams. Net carbs are the total carbs less the amount of fiber. For most people, this quantity of cheddar cheese would be OK on a ketogenic diet, but it’s vital to take the portion size and the total amount of carbohydrates into account in the context of your entire diet.
It’s crucial to consult a healthcare professional or registered dietitian before using cheese in your meals if you’re on a ketogenic diet to make sure it matches your overall nutritional needs and goals.
What Milks Should you Avoid While on a Keto Diet?
Choosing low-carb milk substitutes is crucial if you’re on a ketogenic diet. The following milk varieties have a higher carb content and may not be suited for a ketogenic diet:
Cow’s Milk: 12 grams of carbohydrates are found in one cup (240 mL) of whole milk, which may be too many for some people on a ketogenic diet. Even though reduced-fat and skim milk have a small reduction in carbs, they are still higher in carbs than many other milk substitutes.
Soy Milk: One cup (240 mL) of soy milk has around 4 grams of carbohydrates. While some people on a ketogenic diet may find this tolerable, it’s vital to consider the total amount of carbs in your entire diet.
Rice Milk: Rice milk has roughly 23 grams of carbs per cup (240 mL), making it a higher-carb alternative that might not be ideal for a ketogenic diet.
Oat Milk: With about 16 grams of carbohydrates per cup (240 mL), oat milk is a higher-carb choice that might not be ideal for a ketogenic diet.
Please consult a qualified dietitian or a healthcare professional before introducing milk substitutes to your diet to be sure they match your overall dietary needs and objectives.
Which Milk has Least Carbs?
A cup of milk typically includes 12 grams of carbohydrates, a modest quantity. Non-fat or skim milk typically has the least amount of carbohydrates, with a cup having 8 grams. The greatest carbs per cup are in whole milk, at roughly 12 grams.
It’s significant to note that milk’s carbohydrate content can change depending on the precise type and brand. For instance, some non-dairy milk brands, like almond milk or coconut milk, could contain fewer carbohydrates than cow’s milk. This milk could not be as nutritionally complete as cow’s milk and may have less protein.
It’s a good idea to read the nutrition label and pick a type of milk that fits within your carbohydrate objectives if you’re on a low-carb diet and concerned about the number of carbohydrates in milk.
What Fruits to Avoid on Keto?
Fruits can be a nutritious and healthy component of a well-balanced diet. However, some varieties have a greater carbohydrate content and may not be ideal for a ketogenic diet.
Fruits with a higher carb content may not be acceptable for a ketogenic diet, including the following:
- Banana: One medium banana has roughly 27 grams of carbohydrates.
- Pineapple: There are around 21 grams of carbohydrates in one cup (165 grams) of pineapple chunks.
- Mango: There are around 23 grams of carbohydrates in one cup (165 grams) of mango chunks.
- Grapes: There are around 23 grams of carbohydrates in one cup (151 grams) of grapes.
- Apple: There are roughly 25 grams of carbohydrates in one medium apple (182 grams).
- Orange: There are around 12 grams of carbohydrates in one medium orange (131 grams).
- Pears: A medium pear weighs 178 grams and has 22 grams of carbohydrates.
It is significant to remember that the precise kinds and quantities of fruit you can take in a ketogenic diet will depend on your unique calorie and carbohydrate requirements.
To be sure that adding fruit to your meals fits into your overall nutritional needs and goals. At the same time, on a ketogenic diet, it is vital to see a healthcare professional or a qualified dietitian.
Conclusion
Numerous dairy products fit the keto diet. Except for rice and oat milk, your best options are unsweetened plant-based milk substitutes. Heavy cream and half-and-half are good alternatives as well.
Avoid drinking cow, goat, and sweetened milk because they are high in added sugar and contain natural sugar. Fortunately, just because you’re on a ketogenic diet doesn’t mean you have to give up milk.
