What Kind Of Milk Should You Drink On The Keto Diet
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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
Drinking Coffee On Keto: What Can You Add To Your Coffee
Keto, for those of you who don’t know, is a special kind of diet aimed at losing weight, building muscle, and maintaining an overall healthier lifestyle. It does this through an extreme take on the Atkins or Low Carb diets, by cutting out carbs nearly entirely, and building a meal plan based on proteins and fats with few if any carbs.
The goal is to push your body into ketosis, which is the process of turning bodily fat into energy.
In a normal, more balanced diet, your body uses carbohydrates for energy before it gets to work on your fat reserves because carbs are much more readily available and easy to digest. However, many modern carbs, including processed flours and sugars, wreak havoc on your bodily systems. This can lead to everything from obesity to diabetes to heart disease, and obviously, it’s not healthy at all.
When you eat virtually no carbs, your body doesn’t have carbs to turn to for energy, and it turns to the next best thing: fats. You’ll get some of your energy from the fats you eat, but much of it will come from fat stored throughout your body. As you burn this kind of fat, you lose weight.
There are, of course, a lot of different details and variations to the keto diet. Different levels of carbs, different levels of workout, different meal plans it’s all available online. We’re not here to discuss keto in general today, though.
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Okay Well Then What About Non
Two best choices, says Kubal: Almond and coconut milk. First step is choosing one without added sugar, so look for those labeled unsweetened.One cup of unsweetened almond milk has 1.4 grams of net carbs. It has little else in the way of nutrition, however, considering its mostly water. Youll also get only 1.4 grams of protein and 2.7 grams of fat. Depending on the brand, unsweetened coconut milk has 1 gram of net carbs per cup, no protein, and 4.5 grams of fat.
Want to know more about the keto diet? This RD shares her take on the eating plan:
Just don’t make a rookie mistake and use canned coconut milk as your coffee stir-in of choice. Just a quarter cup of regular canned coconut milk rings in at 2 grams of net carbs, 12 grams of fat, and less than a gram of protein. Do the math: thats 8 grams of net carbs in a cup. For the amount youd eat in a beef red curry or butter chicken, that’s NBD. But regularly drinking it adds up just like regular milk, and the sheer amount of fat it contains could cause digestive distress, adds Kubal.
How Much An I Lose In A Week In A Keto Diet
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What Can You Drink On The Keto Diet
Whether at the gym or on a lunch break, having the right drink in terms of both taste and nutritional contentby your side is important. While you may already know how to spot hidden carbs and sugar in food, finding them on the label of your favorite beverage might be a little trickier. With a little know-how, there are still a number of keto-friendly drinks to choose from that are perfect for daytime. In fact, choosing the right drinks gets even easier if you have the additional flexibility of a ketogenic diet such as Atkins20® or Atkins40®*. Below are detailed lists on what drinks you can consume and what drinks to avoid while on keto.
Which Almond Milk Is Best For Keto
The best almond milk for keto is any almond milk that explicitly says unsweetened on the carton. Below is a list of some popular almond milk varieties that you can find at your local grocery store that are keto friendly.
Most of the below almond milk may be found at a grocery store near you and only have ~1 gram of net carb per 8 oz. cup.
- Blue Diamond Unsweetened Vanilla Almond Milk
- Blue Diamond Unsweetened Chocolate Almond Milk
- Blue Diamond Unsweetened Original Almond Milk
- Silk Unsweet Almond Milk
- Silk Unsweet Vanilla Almond Milk
- Silk Unsweet Almond Coconut Blend
- Silk Less Sugar Original Almond Milk *4 grams of net carbs
- Califa Unsweetened Vanilla Almond Milk
- Califa Unsweetened Almond Milk
- Califa Unsweetened Almond Milk Creamer
- Trader Joes Almond Unsweetened Original Almond Beverage
- Trader Joes Unsweetened Vanilla Almond Beverage
- Walmart Unsweetened Vanilla Almond Milk
- Walmart Unsweetened Original Almond Milk
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What Is A Keto Latte
A keto latte is a variation of the popular latte with coffee. It is made from an espresso coffee drink, good fat, and dairy-free steamed milk.
My keto latte is 100% milk-free and uses only wholesome ingredients focused on plants to help you burn fat when consuming a coffee drink that is easy to digest.
Although dairy is appropriate on a keto diet, it can be harder to digest, and this coffee that burns fat would be easy on your stomach.
Dairy Provides Important Vitamins And Minerals
Cheese and yogurt are rich in several key nutrients, including vitamin A, vitamin K2, vitamins B6 and B12, and zinc.
Dairy products have a reputation for being an excellent source of calcium, although some types have more than others.
Hard cheeses contain the most calcium, with Parmesan providing about 1,000 mg and Swiss and cheddar following closely behind with 720 to 790 mg per 100 grams, respectively.13
Yet all types of cheese and yogurt still provide decent amounts of this important mineral. So choose whichever dairy products you prefer to eat. You can also get calcium from non-dairy foods.14
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Week Weight Loss Diet Plan
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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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Are Chai Tea Lattes Keto
Usually, chai tea lattes are not keto-friendly. While making your own with espresso, brewed chai tea bags, and steamed unsweetened almond milk with a little stevia to sweeten it would be keto-approved, most coffee shops use a premade chai latte mix that contains large amounts of sugar and carbs.
And yes, that includes the chai lattes at Starbucks. So how do you get a chai tea latte that is keto-friendly when ordering at a coffee shop?
Ask for 2 bags of chai tea bags steeped in 8 oz. of hot water. Then ask for 1 or 2 espresso shots and your choice of steamed milk that is keto-friendly like unsweetened almond or heavy cream.
It is best to use unsweetened almond milk or coconut milk to get the creamy feel in the latte. Just be aware that coconut milk does have twice the carbs of almond.
Steamed heavy cream diluted with water works well too. Unsweetened, as the name implies, means no sugar added, so thats a must for your keto plan.
These are the best options for any coffee drink while on the Keto diet. You can also add some spices to a plain latte like cinnamon and ginger to help simulate a chai tea.
The good thing about chai lattes is that it also comes with health benefits that are a boost to your ketosis diet. In fact, Healthline noted chai may lower blood pressure, and have a positive impact on cholesterol.
Just like espresso, chai not only contains caffeine, but also nutrients, and antioxidants.
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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How To Order A Keto Latte At Starbucks
Order a keto-friendly latte at Starbucks by simply ordering a latte with unsweetened almond milk and no added sugar. You can have them add stevia for a sweeter drink, and you can add any of the sugar-free syrups they offer.
As weve covered above, the biggest culprit in a latte is the milk.
Starbucks uses 2% milk by default, so youll want to make sure you modify that. Almond, coconut, or heavy cream are your best options for a creamer that is keto-friendly.
Here is the best way to order a latte at Starbucks that wont compromise your keto or your health:
- Order a latte or Flat White
- Ask for almond milk, coconut milk, or heavy cream for the steamed milk
- Avoid syrups or sugars unless stevia is an option
Of course, you can also order an Americano, espresso shot, or a cafe au lait and get steamed almond, coconut milk, or heavy cream added.
Love keto but also love Mexican food?
Being a native Texan who struggles with weight, I get it! Luckily, in a recent article, I break down everything you need to know about eating at a Mexican restaurant and staying on the keto diet!
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Sparkling Water Seltzer And Club Soda
These bubbly drinks may seem like they are one in the same, but they have some distinct differences. Sparkling mineral waters, for example, have bubbles that are smaller and finer and the carbonation is naturally occurring. On the other hand, club soda will have bicarbonate salt added to give it finer bubbles, along with a bit of a mineral-y taste. Seltzer water is just pure water thats been pumped full of bubbles. This is why seltzer is often flavored otherwise, it would taste kind of bland.
Popular Keto-friendly Sparkling Water Brands:
*Contains trace amounts of added sugars from fruit juice concentrate. These drinks are still keto-friendly, but should be consumed in moderation.
Popular Keto-friendly Seltzer Brands:
- Polar Seltzer. With a wide variety of flavors that are all zero-calories, Polar Seltzer is perfect for any keto dieter who wants something bubbly with subtle flavors.
- Vintage Seltzer. If you want straight up seltzer with nothing added, then vintage seltzer is for you. They also have some zero-calorie fruity flavors like lemon-lime and orange.
- Schweppes Seltzer. This is another popular brand that makes various calorie-free flavored seltzers
Keto-friendly Club Soda:
Of all the brands that I researched, none of them put any sugar or flavorings in it. So, If you want something bubbly and sophisticated without any flavoring, then try having club soda. The most popular brands the Ive come across are Schweppes, Hansens, and Canada Dry.
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How Do I Know If What Im Eating Is Keto
Following a keto diet largely comes down to keeping your net carb count under a certain pre-determined threshold. Unlike paleo, vegan, or other diets, theres no specific foods you can or cannot eat on keto. Its more about your macros, or your carb threshold. If youre eating beyond it , you wont be able to enter ketosis or youll get kicked out if youre already in it.
Your carb threshold, however, isnt an arbitrary number. It is dependent on factors like age, activity level, sex, and ultimately the goal youre looking to achieve.
For the average person, the macro breakdown of keto is something like this:
With that said, in terms of whether a food is keto-friendly or not, its going to boil down to the first point we mentioned: carb count. If a food has too many carbs, your body is going to be receiving too much glucose to enter ketosis and start producing ketone bodies.
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May Improve Blood Sugar Control
Drinking cashew milk may help with blood sugar control especially in people with diabetes.
Cashews contain compounds that may promote proper blood sugar control in your body.
One study found that a compound in cashews called anacardic acid stimulated the uptake of circulating blood sugar in rat muscle cells .
Research on a similar nut also containing anacardic acid found that extracts from the nuts milk significantly decreased blood sugar levels in rats with type 2 diabetes .
In addition, cashew milk is lactose-free and therefore has fewer carbs than dairy. Using it in place of cows milk may help with blood sugar control in those with diabetes.
Still, more research is needed to better understand the benefits of cashew milk in managing diabetes.
Summary Certain compounds in cashew milk may help with blood sugar control in people with diabetes, but more research is needed.