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.
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.
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.
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.
DISCLAIMER:
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!