Dairy On The Keto Diet
Some dairy products such as cheese and thick yogurts can be a great attrition to a keto diet, as they are a good source of fat and protein and are generally low in carbs.
But when it comes to milk, that may not be the case. The reason is that regular milk contains a sugar called lactose which has a GI of 46, which falls in the medium range. Lactose is a fermentable sugar and yogurt and most cheeses are made by fermenting milk, where microorganisms are turning lactose into lactic acid. ,
The lactose in milk can cause a spike in blood sugar which can be of importance for diabetics, and also it might cause digestion problems for those who are lactose intolerant and can experience symptoms such as abdominal pain, nausea, bloating, flatulence and diarrhea beginning 30 minutes to 2 hours after consuming milk.
Is Almond Milk Healthy
Almond milk is a highly nutrient-dense vegan milk with plenty of trace minerals. Almond milk has a high amount of vitamin E, which plays a vital role as an antioxidant. In addition to that, it reduces inflammation and cardiovascular disease. Similarly, almond milks high content of calcium is essential for your bone and muscle health.
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.
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Is Almond Milk Ok For Keto
The sort of almond milk and what else youre eating and drinking during the day will determine whether it fits into a keto diet.
Carbohydrate intake is often limited to 510% of total calories on a keto diet. Carbohydrates would be reduced to 2050 grams per day on a 2,000-calorie diet .
Unsweetened almond milk has only 1.4 grams of carbs per cup , as well as 37 percent of the daily value for calcium and 46 percent of the daily value for vitamin E, making it a healthy keto diet alternative .
Sweetened almond milk, on the other hand, is much more difficult to incorporate into a keto diet, as it contains 16 grams of carbs and 15 grams of sugar .
Sweetened kinds will severely limit your ability to consume other healthful carbs throughout the day, such as low-carb fruits and vegetables.
When fortified, unsweetened almond milk contains only 1.4 grams of carbs and is high in key nutrients, making it a healthy, keto-friendly option. Sweetened almond milk, on the other hand, is too heavy in carbs and sugar to fit into a balanced keto diet.
Not All Dairy Is Created Equal
Cow and goat milk have high carb and sugar concentrations, but some of their dairy brethren are actually keto-friendly and deserve a place in your grocery cart, not to mention your stomach.
Cream is much lower in water and far higher in fat than milk, and for a keto dieter, this is a good thing. The water in dairy products tends to be where the sugars and carbs reside, so lower water content equals lower sugar and carbohydrates.
Half and Half is a popular dairy product, especially for morning coffee drinkers. It is half milk and half cream, so it is richer and tastier than using plain milk. The problem is that despite the addition of the cream, half and half is still too high in both carbs and sugar to be recommended for regular use.
If you are eating out and must put something in your coffee, then a single tablespoon of half and half, if that is all the restaurant has, is acceptable. Such a small amount is not going to throw your body out of ketosis. But it is better to ask for a milk substitute, or perhaps some heavy whipping cream.
Heavy whipping cream, in particular, has a high fat content, with a whopping 86 grams per one-cup serving. However, the serving size on heavy whipping cream tends to be small, as most people only use one or two tablespoons in a cup of coffee or tea, making this a great addition to your keto repertoire. In fact, it can be used to make a homemade milk alternative, which we will talk about later in this article.
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Milk To Avoid On Keto
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.
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.
The Basics Of Ketosis
Carbohydrates are the primary source of energy for body tissues. When carb intake is reduced and the body is deprived of carbohydrates, insulin secretion decreases significantly and the body enters a catabolic state whereby it starts breaking things down. Glycogen stores become depleted, forcing the body to make some metabolic adaptations.
When there is consistent low carb availability, two metabolic processes come into play: gluconeogenesis and ketogenesis.
Gluconeogenesis is the production of glucose from non-carbohydrate starting material . When glucose levels drop further, endogenous production of glucose cannot keep up with the bodys demands and ketogenesis takes over to provide an alternate source of fuel in the form of ketone bodies.
These ketone bodies then replace glucose as the primary energy source. Ketone bodies can be easily utilized for energy production by several tissues, including the heart, muscles, and the kidneys, but they are also able to cross the blood-brain barrier to provide an alternative energy source for the brain.
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Whole Milk Health Benefits
Whole milk is dense in micronutrients such as calcium, vitamin D, vitamin B2, vitamin B12, selenium, phosphorus and potassium. Some manufacturers also add vitamins to enrich the milk.
Milk is commonly known for its calcium content. Thats because calcium is a nutrient that is mostly associated with the formation and metabolism of bones, and along with vitamin D it is crucial to keep our bones strong and healthy.
Also, whole milk is rich in conjugated linoleic acid and omega-3 fatty acids which are linked to many health benefits and have numerous studies done about them. They are known to help with reducing inflammation and aid in metabolic health, reduce risks for type 2 diabetes and coronary heart disease. , , ,
The amount of conjugated linoleic acid and omega-3 fatty acids greatly depends on the diet of the cow that the milk came from. Higher amounts of conjugated linoleic acid and omega-3 fatty acids were found in organic milk from grass-fed cows.
Is Oat Milk Healthy
Oat milk has numerous nutritional benefits. It is rich in a unique type of insoluble fiber, called beta-glucan which has many health benefits. Some of them include helping to lower bad blood cholesterol, improving immune system function and lowering appetite.
It is also rich in protein- with 4 grams per 240 ml or 8 Oz.
Oat milk is also naturally rich in vitamin B12, riboflavin , calcium, and phosphorus.
The B vitamins in oat milk, which are vitamin B12 and B2, have numerous health benefits. Some of which include elevation of mood, combating oxidative stress, as well as bettering the health of hair, nails, and skin. These vitamins are also very important for the correct function of the nervous system.
Because it is separated from the actual oat seeds, plain oat milk is not as nutritious as the whole oats. That is why some brands are adding additional micronutrients such as iron, calcium, potassium, and vitamins A and vitamin D to enrich the oat milk even more.
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Is Whole Milk Keto Friendly
Updated on / by Addison
The keto diet works by eating foods that putting your body into a state called ketosis, which allows for fat burning and pound shedding. These include many high-protein foods such as steaks and bacon, which makes it a very indulgent diet that many people love. However, foods that take your body out of ketosis are banned or limited while on the diet, including those with sugar and carbs. So how does whole milk measure up against keto standards?
Why Most Dairy Can Be Damaging
The proteins in dairy are some of the main offenders for allergies and inflammation. If your body decides that dairy is unwelcome, your immune system will attack each time you consume it. For many people, the reaction is subtle and chronic, but for others, it can trigger an autoimmune flare-up.
In either case, it can be hard to pinpoint the cause without isolating it. To do this, you can run a mini elimination diet to test your reaction to dairy. Try completely eliminating dairy from your diet for three weeks, and then reintroduce it to see how you feel. If bringing it back causes any sort of reaction, its best to say goodbye.
If you find that you are sensitive, theres still hope: Many people who are lactose-sensitive can still eat butter with no problems because it has very little protein or lactose. Ghee is pure butterfat and may also be an option. However, for those who know they are extra-sensitive to dairy, its best to avoid all dairy products.
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Is Coconut Milk Keto
Coconut milk is a keto milk too, just like almond milk. Coconut milk comes in two forms:
- Coconut milk beverage has 2g net carbs per 1-cup serving. This is most similar to regular milk with a consistency that you would drink.
- Full-fat coconut milk has 2g net carbs per 1/4-cup serving. Canned coconut milk is very thick and rich, which is why the serving size is smaller, and is usually used in recipes rather than for drinking.
Canned coconut milks and coconut milks in a carton are both low in net carbs, as long as you choose plain and unsweetened versions.
The Keto Milk Hackreal Dairy On A Keto Diet
What if you absolutely cannot stand to have the sugar in the ultra-filtered milk, but you crave that dairy taste?
Thats where the ultimate keto milk hack comes in.
All you need is:
Milk is basically cream and water anyway. So all you need to do is mix one cup of water with 1 tbsp of heavy whipping cream. Sweeten to taste and blend well using the handheld milk frother.
In a few seconds, you have the closest thing to keto whole milk possible.
Pro-Tip: This works great in lattes or even for cereal!
RELATED: What about a low carb milk alternative for chocolate milk? We have that too! Check out our post on the best options for low carb keto chocolate milk!
More Pro Tips:
- Check out our top list of low carb and keto cereal options to enjoy with your keto-friendly milk.
- For an extra dose of fat, add some keto milk to your morning coffee. Doing this will keep you nice and full through the morning! Check out our low carb coffee creamer post boost your morning caffeine fix as well.
- Low carb milk and cookies! A nice cold glass of low carb milk washes down our favorite keto-friendly Fat Snax cookies nicely.
Affiliate Note: When you click on some of the links on this page, we may receive a small kickback from Amazon, which in turn helps us keep the lights on. We greatly appreciate your support and hope you discover some awesome keto and low carb products from our site.
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Can You Drink Protein Shakes On The Keto Diet
Yesand you will probably need to.
Protein shakes are an easy on-the-go breakfast for keto dieters. In fact, Israetel says low-carb chocolate protein powders make a great addition to coffee instead of a traditional mocha.
But not all protein powders are low in carbohydrates, so you’ll have to check the label.
Israetel recommends a powder that contains casein protein, which is digested slowly to help you stay full longer. Or, you could try a protein powder formulated to be nearly carb-free for keto dieters.
Milk Contains Too Many Net Carbs
Milk naturally contains high amounts of lactose, which is broken down into simple sugars in the gut by the lactase enzyme. Unfortunately, even a cup of whole milk will come with 11 grams of net carbs.
In the context of a keto diet, milk can only be used sparingly. Just by having a glass of milk with your breakfast, you can eat up almost half of your net carb limit while also restricting your food choices for the rest of the day.
That being said, you can still use whole milk in small amounts in your keto recipes, coffee, or tea since one tablespoon of whole milk only has ~0.7 grams of net carbs.
Keep in mind, however, that there is a wide array of keto-friendly milk substitutes that will be much easier to fit into your diet regardless of how much you consume. Well explore these options in the next section.
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It May Reduce The Risk Of Heart Disease
Regular eating of nuts has been related to a lower risk of heart disease in observational studies. This is mainly due to their high content of beneficial fats .
Almond oils major fatty acid, oleic acid, has been associated to positive changes in blood lipids in studies .
In one study, healthy adults who consumed 66 grams of almonds or almond oil daily for six weeks saw their levels of low-density lipoprotein, or LDL, drop Cholesterol was lowered by 6%, and triglycerides were reduced by 14%. It also improved their HDL , or good cholesterol Its a wonderful thing, cholesterol by 6% .
These positive alterations in blood lipid profiles have been linked to a lower risk of heart disease .
Although fat accounts for around half of the calories in almond milk, it is a low-fat product that is unlikely to have a substantial impact on your blood lipid profile.
Many of the health advantages of almonds are attributed to vitamin E, as well as bioactive plant chemicals such as polyphenols, according to nutritionists. These substances are anti-inflammatory and antioxidant, which are beneficial to heart health .
Almond milk is strong in vitamin E and includes healthy fats, so its a good choice. It may be beneficial to your heart if you drink it on a regular basis.
So Delicious Unsweetened Almond Milk
So Delicious only has one almond milk thats a keto diet milk option: the Unsweetened version which is less than 1g net carb per 1 cup.
Again, we love good brands and love what So Delicious puts out. They even sell some great low carb ice cream, like No Sugar Added Butter Pecan which you can find in stores.
The texture of their almond milk is smooth and creamy and you get about 2g of fat per cup . The texture will be similar to their coconut milk above but with less fat and no MCTs.
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Options To Avoid On Keto
Generally, the only milks you want to strictly avoid on Keto or other low-carb dietary patterns are sweetened milks. This includes sweetened cows milk and sweetened plant-based milks. These milks are high in added sugar, which can quickly eat up your daily carb allotment. Added sugars have also been linked to obesity and weight gain, and the development of chronic diseases like type 2 diabetes.
Keto dieters may also want to avoid oat milk and rice milk. Even the unsweetened versions of these dairy-free milk alternatives are high in carbs because they are produced from cereal grains.
If you are on a more flexible low-carb diet and youre able to include cows milk on a regular basis, you may also want to avoid skim milk and opt instead for whole milk. Skim milk is lower in calories than whole milk because the fat has been removed but it is actually higher in carbs.
Additionally, several research studies have shown that full-fat dairy products may provide health benefits, like boosting heart and metabolic health. In some of these studies, reduced-fat dairy didnt produce the same positive effect.
Enriched Almond Milk May Strengthen Your Bones
Calcium is found in the highest concentration in dairy products. Almonds, on the other hand, are a poor provider of this vitamin.
Calcium is commonly added to almond milk to make it more akin to genuine milk. Depending on the type and brand of commercial almond milk, a cup may provide 37 percent or more of your daily need.
A cup of cows milk, on the other hand, may contain up to 23 percent of your daily calcium need, depending on the type and brand.
As a result, fortified almond milk is a good source of calcium for people who dont eat dairy, such as vegans and those who are lactose intolerant or allergic to milk.
Calcium is necessary for the formation and maintenance of bones. As a result, consuming enough calcium lowers the risk of osteoporosis, a disorder marked by weak bones and fractures .
Bottom line: Almond milk is frequently fortified with calcium, making it an excellent source of the mineral. Those who do not consume dairy products may minimize their risk of osteoporosis by drinking enhanced almond milk on a regular basis.
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