But Can You Have Milk On A Keto Diet
You might assume that you can drink milk on keto as milk is a dairy product, and therefore higher in fat. Considering foods like cheese and butter are keto, it would make sense that milk would be suitable for the ketogenic diet, too.
However, its a little bit more complex than that.
Why cant you have milk on keto? Well, milk is surprisingly high in carbohydrates, so can impact your ketosis state.
Milk also has quite a high amount of sugarin it, which contributes to carbohydrates.
A typical glass of milk has around 12 grams of carbohydrates in, which is quite a lot if you are limiting your carb intake to around 20-50 grams, as most keto diets do.
Dont panic just yet however, you wont have to take your coffee black if youre on a ketogenic diet!
So what milk can you drink on keto?
Cows milk, which is what most people think of when we talk about milk is very high in carbohydrates, but there are plenty of other keto diet milk substitutes and variants.
We will take you through the milk types that are suitable for a ketogenic diet, and which ones to avoid. This article will help you incorporate milk into a healthy, sustainable ketogenic diet.
Carbs Per 100ml: 87g Total Fats Per 100ml: 12g
Is oat milk keto-friendly? Unfortunately, oat milk for keto isnt a good option.
Oats are really high in carbohydrates, which means oat milk will impede your body from achieving ketosis.
One glass of oat milk contains around 17 grams of carbohydrates, which would be over half of your daily allowance in one drink!
Oat milk is a popular milk alternative, but unlike similar products like almond or pea milk, its too high in carbohydrates.
Carbs In Almond Milk: Is It Keto
Still considered a staple by many, conventional milk is one of the first foods to leave the fridge on a ketogenic diet.
For this reason, keto beginners often look for a suitable alternative to cows milk. Contrary to popular belief, even whole milk is a high-carbohydrate food that can throw you out of ketosis.
In this context, almond milk is one of the first cows milk substitute options on the keto diet.
Therefore, if youre wondering if almond milk is allowed on low carb and keto, youve come to the right place. Based on studies, nutrients, and ingredients, this article will tell you how suitable almond milk is for the keto diet.
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Can I Drink Espresso On Keto
Yes. Plain espresso works great on a keto diet since it contains no carbohydrates whatsoever. If you do add milk to it, the best choice on a keto diet is unsweetened almond milk.
Espresso, of course, is a highly concentrated black coffee, typically from Italian beans. It has super-hot water pressed through the ground espresso beans under pressure.
But at the end of the day, its still just black coffee.
And like all black coffee, it contains less than 1 gram of carbs when consumed plain.
The keto diet dictates that we load on healthy fats and proteins and keep the carbs to a bare minimum. Plain coffee is naturally going to work with even the strictest keto diet.
But apart from helping you stay in ketosis, espresso is also naturally high in antioxidants according to recent studies.
In fact, espresso contains more antioxidants than green or black tea. And an added plus is the boost your metabolism will get from the caffeine.
Espresso is very thick and contains a creamy layer on top. But it is just coffee, and it contains more caffeine than drip coffee as the brewing process makes the end product more concentrated.
Just avoid adding sugar or cream to your espresso for the greatest keto benefit.
If youre looking for other keto-friendly ways to start your day, I have a recent article that dives into the world of yogurt and keto.
The Diabetes Wellness Council
Just click that link to see my complete breakdown of all of it.
Black Coffee And Keto: A Perfect Match
Youre probably familiar with the basics of a keto eating plan. You have to give up most of the traditionally American diet staples: fast food, packaged and frozen food, cereal, bread, pasta and sugar.
What do they all have in common? They all contain lots of carbohydrates, and carbs can easily sabotage a keto diet. The reason is a bit complicated, but once you understand the basic science behind the ketogenic diet, it all makes perfect sense.
- The body needs energy to function, of course. In normal circumstances, its generated when the carbohydrates in our diet are burned. The body turns the carbs into glucose , which is the fuel that powers the body and brain.
- The keto diet, however, drastically reduces the amount of carbs you eat every day. A normal adult consumes between 225 and 325 grams of carbohydrates daily on a strict keto diet, though, youre limited to 20-25 per day.
- That seemingly-ridiculous restriction has an important purpose. When the body doesnt get enough carbs to make glucose, it switches to whats known as a metabolic state of ketosis. In ketosis, the liver produces molecules called ketones which can be used as fuel in place of glucose.
- Heres the last part of the puzzle: the body burns stored body fat in order to produce ketones. And fat-burning, as you undoubtedly know, is an important factor in effective weight loss.
Coffee with milk and sugar, though? A single cup can contribute 10 grams of carbs, or half of an entire days allowance.
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Milk Contains Lactose And Particular Proteins You May Be Sensitive To Or Allergic To
If you cannot tolerate dairy products for any reason, the keto diet will seem like a daunting task with its heavy reliance on dairy products like cheese and heavy cream. Fortunately, there are more dairy-free milk alternatives than those that are dairy-based.
In this guide, we will provide you with the dairy-free options you can rely on. However, if youd like to limit your intake of ALL dairy products, youll find more comprehensive information in our guide to dairy-free keto.
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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.
Pacific Foods Organic Soy Milk
Considering youre not against soy, this brand offers two low carb keto milk options or their Organic Soy Milk:
- Unsweetened Original
- Unsweetened Vanilla
What milk to drink on keto, both flavors have around 2g net carbs per cup and they are organic which means they are non-GMO and thats the reason why we recommend this brand over others out there.
It only has two ingredients as opposed to other soy milk brands who contain extra fillers and even though this is at the bottom of our rundown its mainly because of the fact that most people have an aversion to soy but overall its a great choice from a very good brand.
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What Are Dairy Products
Dairy products are all products made from animal milk. The most common animal used to produce milk are cows, goats, sheep, or buffalo.
Dairy products encompass anything primarily based on animal milk and include milk, butter, cream, yogurt, cheese, custard, or ice cream.
The per-capita consumption of dairy products in the US was 653 pounds per year in 2019. This amounts to about 1.7 pounds per day per person.
In comparison, China has a per-capita consumption of only 50 pounds per year!
What Alcohol Can You Drink On The Keto Diet
No matter your diet, relaxation is an important part of life. For over half of Americans, relaxation involves alcohol, while some people’s bodies respond problematically to alcohol. For many of us a drink or two is the perfect way to chill out and alcohol does have a range of moderate health benefits in its favor. Humans are no strangers to drinking as the genetic mutation we developed ten million years ago enabling us to digest ethanol is credited with our evolution from tree dwelling creatures to land dwelling ones. That’s because the ability to digest ethanol enabled us to eat fruit that fell to the forest floor rather than only being able to eat fruit still attached to trees.
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Diet Soda On Keto Can Aggravate Your Gut
In your body is a gut microbiome, which is where all the healthy microorganisms and gut flora live. A healthy gut microbiome is integral for wellbeing, which is why diet soda is so detrimental.
According to a 2019 edition of Advances in Nutrition, artificial sweeteners such as Stevia, sucralose, and saccharin can alter your gut microbiome, introducing unhealthy microbes that run off the healthier microorganisms.
Your immune system reacts, causing fat storage and even weight gain in association with the increase in diet soda consumption.
What Is Almond Milk
You may be wondering, what exactly is almond milk?
This almond reminds me of that scene from Meet The Parents where Ben Stillers character explains to Robert De Niros of things you can milk, youll have to watch if youve never seen it.
Anyhow, almond milk at its purest is simply a blend of ground almonds and water.
Since almond milk is naturally dairy-free, its a perfect alternative for those with a dairy allergy, lactose intolerant, vegans, 3https://www.ncbi.nlm.nih.gov/pubmed/25575046 and of course ketogenic dieters.
So how does one milk an almond?
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Mixed Drinks / Cocktails
If things seem likely to go off the rails with cocktails for carb counts, your worry is with good cause. It’s actually the mixers in mixed drinks that tend to contain all of the sugar. This is fairly straightforward: sugary sodas, fruit juices, and liqueurs are sweet from sugar, whether added or naturally occurring. When you add any of them to alcohol, you increase the carbohydrate count significantly and make yourself much more likely to fall out of ketosis. You also increase your chances of a hangover from the sugar content.
There’s no doubt that cocktails are more enjoyable than sipping on straight alcohol. If cocktails are your drink of choice, pick simple low or no calorie mixers such as soda water, stevia sweetened soda, pure cranberry juice, flavored sparkling water, or tea.
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.
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Evaporated Milk Sweetened Condensed Milk And Their Low
Simply put, evaporated milk is milk that has been boiled down to remove some of the water content, and sweetened condensed milk is evaporated milk with added sweetener.
Both are concentrated sources of simple sugar that will slow your keto progress. Fortunately, there are a few keto-friendly replacements you can use for these unhealthy options.
Carbs Per 100ml: 1g Total Fats Per 100ml: 18g
Soy milk, or soya milk, is another non-dairy milk form. This keto milk alternative is made from soybeans, which have a whole range of culinary uses, including making soy sauce and tofu.
Soybeans are soaked in water, then ground up and boiled to produce soy milk.
With a mild yet sweeter taste, soy milk is a keto-friendly option that tastes the closest to traditional cows milk, so a great option if youre just entering the world of nut milks.
Again, soy milk comes in both sweetened and unsweetened forms: sweetened soy milk has around 6 grams of carbohydrates per serving so while it is still keto-friendly, youll have to keep an eye on your intake.
Soy milk contains around 4 grams of carbohydrates, so maybe a little higher than some other milk alternatives, but its still a good option!
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Is Oat Milk Good For Keto
When my boys are home I keep oat milk in the refrigerator. They say it tastes fantastic. Some of their friends have even asked me is oat milk dairy-free? Yes, apparently it tastes so creamy that people cant tell the difference between oat milk and cows milk.
Oat milk is not an option for me for a couple of reasons. When I was diagnosed with Celiac Disease in 1998 I went on a Gluten-Free Diet and when that didnt do the trick, I went on a grain-free Paleo Diet shortly thereafter. I havent eaten any grains in decades so oat milk is not an option for me. Furthermore, it is a high-carb drink so a double no-no. Is oat milk a keto-friendly food? The answer is no. Oat milk is not keto.
Dairy May Worsen Acne And Other Skin Issues
Can dairy cause or worsen acne? In some people, it might. Dairy has been shown to raise levels of insulin-like growth factor 1 , a hormone that increases sebum production and has been found to play a large role in acne.31
Observational studies in children, teens, and young adults suggest that all types of dairy, including cheese and yogurt, may be problematic for those who struggle with acne.32
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Tips For Making The Best Keto Chocolate Milk
To make sure that you make the best low carb chocolate milk recipe youve ever had follow these simple tips.
Now that these tips are out of the way, lets make this drink!
Cookies And Milk For Keto
I just pulled a batch of my Crispy Chocolate Chip Cookies out of the oven and poured a tall glass of my favorite brand of almond milk to drink with it. Something about this makes me so happy, probably because it reminds me of having cookies and milk in the old days when I was growing up! We also love almond milk with my Keto Brownies for a classic treat.
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