Keto Milk: Dairy Milk Is High In Carbs, So Here Are A Few Keto-Friendly Substitutes

You’re here because you’re wondering— is milk keto-friendly? The answer depends on which milk you’re referring to. Dairy milk contains carbohydrates in the form of lactose, so it’s not ideal for those on a low-carb or ketogenic diet (1).

However, there are plenty of keto-friendly milk substitutes that you can enjoy while sticking to your diet.

In this article, we’ll discuss some of the best keto milk substitutes and how to make your own dairy-free milk at home.

Which Milk Should You Avoid On Keto?

Keto dieters should avoid milk that contains carbohydrates, such as dairy milk. Cow milk is high in the sugar lactose, which can kick you out of ketosis. One cup (244 mL) of 2% milk contains 12 grams of net carbs. Other milk that contains carbohydrates includes:

• Goat milk: One cup (240 mL) provides 11 grams of net carbs.
• Oat milk: One cup (240 mL) provides 17 grams of net carbs
• Rice milk: One cup (240 mL) provides 21 grams of net carbs
• Sweetened condensed milk: One cup (240 mL) provides 165 grams of net carbs!

If you can fit these types of milk into your macros and they don’t kick you out of ketosis, then you can enjoy them in moderation. However, it might be best to stick to keto-friendly substitutes to be safe.

Read More: The Healthiest Milkshake Ingredients For A Low-Calorie Treat

Can I Drink Milk On Keto?

Yes, you can. Here are the best keto milk alternatives that are low-carb and nutritious:

• Almond milk: One cup (240 mL) of unsweetened almond milk contains 1 gram of net carbs.
• Coconut milk: One cup (240 mL) of full-fat coconut milk contains 5 grams of net carbs.
• Hemp milk: One cup (240 mL) of unsweetened hemp milk contains 0 grams of net carbs.
• Macadamia nut milk: One cup (240 mL) of unsweetened macadamia nut milk contains 1 gram of net carbs.
• Soy milk: One cup (240 mL) of unsweetened soy milk contains 3 grams of net carbs.
• Cashew milk: One cup (240 mL) of unsweetened cashew milk contains 2 grams of net carbs.
• Pea milk: One cup (240 mL) of unsweetened pea milk contains 2 grams of net carbs.
• Flax milk: One cup (240 mL) of unsweetened flax milk contains 1 gram of net carbs.
• Half-and-half: One cup (240 mL) of half-and-half contains 8 grams of net carbs. Because it’s used in small amounts, it might work for coffee or tea.
• Heavy cream: One cup (240 mL) of heavy cream contains 8 grams of net carbs. Its high fat content makes it a good option for those on the keto diet.

How To Make Your Own Dairy Free Milk

If you can’t find dairy-free milk that you like or if you’re looking to save money, you can make your own at home. All you need is a nut milk bag and some raw nuts or seeds.

Keto Milk Recipe (2)

This recipe works for any nuts and seeds of your choice.

Ingredients:

• I cup nuts or seeds
• 4 cups cold water

Instructions:

1. Soak the nuts or seeds in water overnight. This will help to release the nutrients and make them easier to blend.
2. Drain and rinse the nuts or seeds.
3. Place the nuts or seeds in a blender with 4 cups of cold water.
4. Blend on high until the mixture is smooth.
5. Pour the milk into a nut milk bag and strain out any chunks. (you can preserve these chunks to add to bake goods or smoothies)
6. Store the milk in a glass jar in the fridge for up to 3 days. 

How Long Should You Soak The Nuts Or Seeds?

Below is a guide on how long to soak your nuts or seeds, depending on their hardness:

• Almonds and hazelnuts: 8-12 hours
• Pumpkin seeds, sesame seeds, pine nuts and hulled sunflower seeds: 5-6 hours
• Pecans, walnuts and Brazil nuts: 4-6 hours
• Cashews, macadamia nuts and pistachios: 2-3 hours
• Flax seeds: 1 hour
• Hulled hemp seeds and poppy seeds: no need to soak

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Health Benefits Of Keto-Friendly Milk Alternatives

All of the keto milk substitutes above offer different health benefits. For example:

• Low calories: Compared to dairy milk, most of the keto-friendly milk substitutes are lower in calories. This makes them a good option for those who are trying to lose weight.
• High in nutrients: Many of the keto milk substitutes are rich in vitamins and minerals. For example, almond milk is high in vitamin E and calcium, while coconut milk is a good source of iron and magnesium.
• Improved digestive health: Some of the keto milk substitutes, such as almond milk and hemp milk, contain prebiotic fibers that can promote digestive health.
• Good for the environment: Some of the keto milk substitutes, such as almond milk and coconut milk, are more environmentally friendly than dairy milk. This is because they require less water and land to produce.

Read More: Health Benefits Of Chocolate Milk

The Bottom Line

Dairy milk is high in carbohydrates and should be avoided on a ketogenic diet. However, there are many keto-friendly milk substitutes that are low in carbs and high in nutrients.

These include almond milk, coconut milk, hemp milk, and soy milk. When choosing a milk alternative, be sure to check the label to make sure it doesn’t contain added sugars.