Monday, September 26, 2022

Can You Drink Milk On The Keto Diet

Milk To Avoid On Keto

Can We Drink Milk in Keto Diet?

Unfortunately, on the keto diet there are some milk alternatives that need to be bypassed. Any milks made with carb-based ingredients like oat or rice are a no-go.

Heres why.

Case in point: one cup of unsweetened rice milk contains 22 grams of carbs, of which 12.7g of that is sugar and a mere 0.72g is fiber, leaving you with a net 21 grams of carbs. Unsweetened oat milk is slightly better with one cup providing around 12g net carbs.

And what about unsweetened soy milk? Even thats a bit of a gray area. While the nutritional profile of soy milk is similar to that of dairy, there are often concerns over soy milk with respect to GMOs and phytoestrogens.

Well talk more about this later on.

Keto Milk Substitutes For Recipes

If dairy milk itself is not keto what milk is keto? You can still enjoy flavor and creaminess similar to milk with the right substitutes.

Give these keto milk alternatives a try:

  • Unsweetened Vanilla Almond Milk Its smooth and sweet like regular milk, without the high sugar content. You can easily make it yourself! You can also buy it, but make sure its unsweetened.
  • Heavy Cream If you tolerate dairy, this is the most realistic keto milk substitute. Heavy cream is typically too rich and caloric to drink straight, but is delicious for coffee or using in recipes. Sometimes you can water down heavy cream with water to make a milk replacement.
  • Coconut Milk Full-fat varieties are the most keto-friendly, though lower fat coconut milk beverage is fine for drinking, too. Watch out for added sugar.
  • Cashew milk, macadamia milk, and hemp milk These cow milk alternatives contain between 0-1 net carbs per cup.
  • Butter While you cant drink it alone , blending butter into hot coffee transforms it into a creamy latte. Try it in this butter coffee recipe!
  • Keto Coffee Creamer This makes the perfect sweet substitute if you like milk or half and half in your coffee.

So, while traditional milk doesnt easily fit into a ketogenic lifestyle, you can choose from plenty of low carb milk alternatives. Any of these options are great candidates to be the best milk for keto, so you can choose the one you like best.

Milks To Avoid If You’re On The Keto Diet:

Rice, oat, and regular dairy milks

Rice milk, oat milk, and of course, regular dairy milk, are high in carbs and sugar , so they’re best avoided on the keto diet, says Minno.

While one cup of milk wont immediately knock you out of ketosis, your net carbs will start adding up and youll eventually find your options pretty limited throughout the day, says Minno.

Unsweetened rice milk, per serving: 47 calories, 1 g fat, 10 g carbs, 5 g sugar, 39 mg sodium, 0 g fiber, 0 g protein.

Unsweetened oat milk, per 1-cup serving: 120 calories, 5 g fat, 16 g carbs, 7 g sugar, 100 mg sodium, 2 g fiber, 3 g protein

Whole milk, per 1-cup serving: 151 calories, 8 g fat, 11 g carbs, 11 g sugar, 125 mg sodium, 0 g fiber, 8 g protein.

Also Check: Is Sugar Free Jelly Keto

Is Sparkling Ice Keto Friendly

Sparkling Ice is a seltzer that comes in many fruity flavors and would seem like a perfect substitute for fruit juice while on the ketogenic diet.

But is Sparkling Ice ok for keto? Yes!

While Sparkling Ice does contain some sucralose which can impact ketosis in a few people, Sparkling Ice is a very keto-friendly drink due to its total lack of carbs and calories.

So if youre looking for a fizzy fruit juice substitute, you should definitely try drinking Sparkling Ice on the keto diet!

Did you know?You can use Sparkling Ice to make amazing keto diet cocktails.

Can We Drink Milk In Keto Diet

Can You Drink Milk on Keto Diet?

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Milks To Avoid On Keto

Keto dieters should avoid milks that contain moderate or excessive amounts of carbs.

For instance, all sweetened milks including sweetened versions of keto-friendly milks should be avoided because they are high in carbs from added sugar.

Here are some other milks that you should avoid while on keto:

  • Cows milk. Cows milk contains lactose, or milk sugar. This includes evaporated milk, ultra-filtered milk, and raw cows milk. One cup of 2% milk contains 12 grams of net carbs (
  • ).


Some of the higher carb milks that should be avoided on keto include cows milk, oat milk, rice milk, condensed milk, and goats milk. You should also avoid sweetened versions of keto-friendly milks.

Keto-friendly milks need to be low in carbs. Luckily, there are several good options.

However, you should note that only the unsweetened versions of these milks are appropriate for keto.

Additionally, carb counts will vary significantly between different brands due to their varying ingredients and formulations. Be sure to carefully read the nutrition facts on the label to assess whether a milk is truly keto-friendly.

Here are some keto-friendly milks:

  • Almond milk.Almond milk is probably the most widely used milk on keto. Its inexpensive, sold at most grocery stores, and relatively low in carbs, containing only 1 gram of net carbs per cup (
  • ).

Carbs Per 100ml: 13g Total Fats Per 100ml: 11g

Almond milk on keto is one of the most commonly used milk substitutes. Its pretty cheap compared to other nut milk types and has really low levels of carbohydrates.

As you might have guessed, its similar to other nut milks in its method of production, as it is blended then strained.

Almond milk is a healthier keto milk alternative that is especially great if you are concerned about your calcium intake. Almond milk contains a high amount of Vitamin D, which is really good for strengthening your bones.

Almond milk comes in a sweetened or unsweetened form, and it is key to only use the unsweetened almond milk as a keto substitute. The sweetened form has less fat content and higher carbohydrate content, meaning it’s not really a keto diet milk at all.

Recommended Reading: Homemade Keto Coffee Creamer

Can You Drink Juice On A Keto Diet

Brand name fruit juices are almost always out of the question because of the added sugars. Fruits are naturally high in carbs, so even natural fruit juices are waving red flags.

Smoothies can provide a good snack for the keto-dieter as long as its ingredients are mindful and not consumed too regularly. It is important to pay close attention and do research to find ingredients with the lowest possible carb content.

How To Get The Nutrients I Need On Keto Diet

Keto Diet – Can you drink milk? Can you drink coffee?

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Is Muscle Milk Keto

Muscle Milk is one of the best selling protein supplements on the planet, but does it fit into a low carb keto diet? Muscle milk offers several different varieties and flavors of protein shakes. Many of these varieties come in at somewhere around 12g of carbohydrates per serving or more.

This means that most Muscle Milk is not keto. That’s just too many carbs to consume in one drink. However, there is a zero-sugar version of Muscle Milk on the market. It contains only 3g of net carbohydrates per serving and comes in delicious chocolate or vanilla flavors.

Is Muscle Milk keto? Yes, if you buy the zero-sugar version. There is also a 100 calorie version that usually contains about 2g of net carbs per serving and a light version that contains 4g of carbs per serving. Any of these options could surely fit into your keto diet and help fuel your muscles after a workout. Check out some of our picks below.

Best Alcohol For Keto Diet

You have more leniency with other alcoholic drinks that have a higher alcohol content and low to zero residual sugars.

But sometimes the same alcoholic drink will only contain a few varieties within it that are keto-friendly.

For example, is wine keto? Well, dry wines such as Bordeaux, Burgundy, Sauvignon Blanc or Chenin Blanc are reasonably keto-friendly , but sweeter wines are not.

And for distilled alcoholic beverages, just make sure you mix them with something low or sugar-free.

Heres the alcohol allowed on keto!

Alcoholic Drink

We didnt include them on either the best or worst keto alcoholic drinks since, despite their modest carbs, Bloody Marys can differ in their sugar content and beer is easily over-consumed.

So in summary, while you can drink alcohol on the ketogenic diet, remember to only drink keto-friendly alcohol and do so in moderation.

Read Also: Can I Use Splenda On Keto

Can You Do Keto Without Dairy

Absolutely, Pride says. You can totally be dairy-free and do keto. You just need to know which swaps are smart swapslike unsweetened almond milk for regular ole dairy milk and plant-based yogurts for usual dairy yogurt. That being said, however, “you still want to be sure youre looking for unsweetened or no sugar added options to make sure the products fit your needs,” Pride explains.

Equally as important? Making up for any lost nutrients that you might’ve previously been getting by your yogurt, dairy, and cheese consumptions. For calcium, Pride says to consider sardines, tofu, kale, and fortified almond milk and for potassium, avocados, spinach, salmon, and edamame. And let’s not forget about keto’s big player: fats. To keep up with those sans-dairy products, go for nuts, avocados, seeds, and plant-based oils.

Now, not to be repetitive or anything, but just to make sure it’s clear: You don’t need to ditch dairy entirely if you want to do keto. In fact, there are plenty of dairy options that will fit in with your 50-grams-of-carbs-a-day lifestyle, Jalali says.

“All foods are basically allowed on the ketogenic diet, it is a matter of the portion,” she says, adding that that means you might have more wiggle room with certain dairy products, like butter and heavy cream, but not so much with others, like milk or ice cream.

Can You Drink Almond Milk On Keto

5 Suitable Drinks When On a Keto Diet

Do you want to drink almond milk on keto?

Almond milk is a great dairy-free alternative for people who are lactose intolerant or vegan.

Its also a good option for those following the ketogenic diet because it has fewer carbs and calories than most other types of milk, making it an ideal choice for weight loss.

If youre looking to lose weight or eat healthier, then almond milk may be right up your alley.

This article will give you an idea if almond milk is keto-friendly or not. Well also discuss how to make your own almond milk and some of the nutritional facts about this dairy alternative.

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What Is Almond Milk

Almond milk is derived from the almond, which is a small nut that grows on trees. In its most basic form, almond milk contains water and ground almonds.

Over time, this drink has evolved into something that tastes more like cows milk.

Most almond milk now contains a flavor base of ground almonds and water, with added vitamins and minerals to make it look and taste like cows milk.

The nutritional value of commercially available almond milk can vary significantly because the nutrient content depends on the brand you choose.

Some are fortified with extra protein or nutrients, while others are sweetened to taste like a dessert.

Nutrients And Carbs In Milk

Dairy is acceptable on the ketogenic diet, but you should be mindful when consuming it.

While one cup of whole milk wont harm you , its a bit higher in carbohydrate content than preferred for those on a low-carb or keto diet. Use the keto calculator to find your individual keto macronutrients.

However, one cup of milk can pack some significant health benefits and nutritional value. Whole milk is rich in vitamins, amino acids, and minerals, including:

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Can You Drink Juice On The Keto Diet

Only if it’s diet or reduced sugar juice. Most fruit juices are high in carbs, which makes them almost impossible to drink on the keto diet, according to Mike Israetel, a sports nutrition consultant and former professor of exercise science at Temple University in Philadelphia. Case in point: An 8-ounce ounces of cranberry juice has 30 grams of carbs. Apple juice? That’s roughly 24 grams of carbs.

That said, there are diet or reduced sugar juices that contain minimal carbohydrates, making them good keto-friendly drinks. These products are packaged similarly to the full-calorie versions, so Israetel says you’ll need to read the nutrition label to ensure your juices are really low-carb.

Keep These Things In Mind If You Are Consuming Dairy Products:

Keto Milk – The Best way to drink Milk on a keto diet
  • Some dairy products are loaded with carbohydrates while others are filled with the protein and fat which are important for ketosis
  • Consuming dairy can also be difficult for some people to digest. It may lead to some health problems like stomach upset, bloating, sinus, acne and even joint pain if your body does not digest it properly
  • Also, when you chose pasteurized milk instead of raw milk, you miss out on the good bacteria that can help you properly digest dairy easily

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Too Much Dairy May Cause Weight

Cheese, cream, and whole-milk yogurt are very tasty. Unfortunately, the flip side of being so delicious is that they can be very easy to over consume.

Yes, these foods are generally a good fit for a low-carb or keto lifestyle. But eating too much of them may potentially cause a weight-loss stall whether from too many calories, too many carbs, or a combination of both.

Some low-carb clinicians advise their patients to consume these foods in moderation. For example, in his No sugar, no starch diet Dr. Eric Westman recommends limiting cream of all types to less than 2 tablespoons per day and cheese of all types to less than 4 ounces per day. These are still pretty generous amounts.

For some people, further limiting dairy, or even cutting it out altogether, may be helpful if weight loss slows down or stalls.

So Which Dairy Foods Dont Work On A Keto Diet

A quick look at the nutrition facts can help you determine which dairy products might be a do and a don’t. For instance, higher-carb dairy products like ice cream and flavored milk will have a higher sugar content compared to something like a cheese or plain milk, explains Hillary Pride, RDN, LD, NASM-CPT, registered dietitian and certified personal trainer in Portland, Maine.

“It really comes down to looking out for added sugar,” Pride says. “Some sweetened yogurts can pack close to 40 grams of carbs per serving, so they may have to be enjoyed in smaller portions or swapped for a lower-carb alternative.”

So, to make navigating the dairy aisle easier, remember these dairy are generally no-nos in large amounts on keto:

  • Ice cream

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Why We Love This Recipe

This seriously is the best milk for keto. If you are not dairy-free and love milk in your coffee or tea, you will love this low carb milk recipe. Using only 3 ingredients you will most likely already have at home.

Simple With the ratios already worked out for you, and using just three ingredients, this takes no time at all to make.

It is the best keto milk for a latte or cup of tea. I was tired of seeing almond milk curdled in my tea or not being able to froth milk for my friends. I have friends call over for a coffee and I can make them a latte with this without having to have milk in my fridge just for them.

Low carb 2g of net carbs in a serve.

Versatile Use homemade keto milk in anything you would use normal milk in, like in a bowl of Keto Porridge, a big stack of Keto Pancakes aor drink it on its own!

Thermal-cooker friendly This is as easy as a recipe can get, but I have included instructions for using a Thermomix and a Magimix as well.

Keep reading for more details on the ingredients, substitutes and step by step instructions on how to make it.

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