Can You Drink Almond Milk On Keto? With information about how to pick a low-carb almond milk brand and the grams of carbohydrates in Almond Milk.
Can You Drink Almond Milk On Keto?
Almond milk is quickly becoming one of the most popular plant based alternatives to dairy milk on the market.
So what’s the big deal and can you have almond milk on a ketogenic diet?
Good news. The answer is yes. You can have almond milk on the keto or low-carb diet.
How Many Carbs In Almond Milk?
The problem with cows milk is the grams of carbs it contains.
With almond milk being a great alternative for traditional milk so you can keep your daily carb intake low.
At around a hefty 12-13 grams of net carbs per cup (240ml) for regular milk. With no added sugar, unsweetened almond milk only has a low 0.8 -1.5g carbs per cup (depending on the brand) with around 0.4 of a gram of net carbs.
Almond milk is made from blending almonds and water together then removing the pulp leaving a smooth creamy texture, with delicious nutty flavor perfect for keto dieters.
Below is a macronutrient breakdown for each cup of unsweetened almond milk (240ml)
- Calories 30
- Grams of fat 2.6g (Saturated fat 0.2g)
- Total carbs 1.1g
- Dietary fiber 0.7g
- Grams of net carbs 0.4g
- Protein 1.1g
Benefits of Drinking Almond Milk
While almond milk is a keto-friendly milk perfect for keeping your carb content down, That is not the only positive of almond milk.
Almond milk has lots of health benefits containing many important nutrients.
Nutrients such as minerals like calcium, iron, potassium, zinc and magnesium which according to one study has been shown to be involved in over 600 processes in the body.
Almond milk is also full of vitamins like vitamin C, some B vitamins including vitamin B6 which is important for keeping your nervous system healthy.
Another benefit is almond milk naturally contains high levels of vitamin E which has antioxidant properties and helps in the prevention of cancer, arthritis and cataracts as well as has having some anti-aging properties.
In addition vitamin E has been linked to reduce toxicity, reduce free radicals within the body, (so preventing cellular damage) and reduce other types of inflammation.
Some almond milks are also fortified with vitamin D. Vitamin D helps with the immune system and some chronic health conditions such as type 2 diabetes mellitus and a deficiency is linked with heart disease.
Almond milk is a good choice for those of you with lactose intolerance or those of you wanting to reduce the amount of dairy products you consume.
How To Pick A Keto Friendly Almond Milk
Nowadays its easier than ever to buy a good store-bought almond milk that will keep your carb limit low enough if you are on a low-carb or keto diet.
Though you still need to double check the label for the unsweetened variety as not all types will be suitable for a standard ketogenic diet.
Look For Unsweetened
The first thing to look out for is unsweetened varieties.
Some brands and varieties may add sweeteners which can increase the carb content to levels on par with a cup of whole milk (240ml) at around 13g
So look for the unsweetened almond milk varieties only. So ensuring you keep the carb count as low as possible.
Be Aware Of Added Preservatives
A quick look at the almond milk selection at our local supermarket showed many brands added in unnecessary flavourings and stabilisers including:
- Maltodextrin,
- Tri-calcium Phosphate
- Carob Gum
- Gellan Gum
- Emulsifier’s such as Sunflower Lecithin
For a healthy keto diet, double check which sweeteners and preservatives you are happy to consume, even if its a keto-friendly sweetener for example.
Avoid the flavored varieties like chocolate or vanilla almond milk before purchasing to make sure it suits your carb macronutrient needs.
How To Make Your Own Homemade Almond Milk
If you don’t want the hassle of going through your local grocery store, searching to find the perfect unsweetened almond milk there is another option.
A sure fire way of making almond milk keto-friendly is to make your own almond milk from home.
Below is a simple almond milk recipe. All you need to do is follow these 6 easy steps:
- Soak a cup of raw almonds (organic almonds ideally) overnight with with four cups of filtered water if possible.
- You may add some vanilla extract to taste
- Drain the liquid from the soaked almonds.
- Put your soaked almonds in a blender with four cups of fresh water.
- Blend it.
- Sieve the pulp and pour.
That’s it.
Full of good healthy fats, you have your very own homemade almond milk. An excellent choice as a keto-friendly alternative to traditional whole milk.
How To Enjoy Almond Milk On Keto
Now you’ve picked up or made your own low carb friendly almond milk, what can you do with it?
Well you can drink it, though for some it may be a bit plain so here a a few tips to get you started on enjoying your keto friendly almond milk.
Keto Smoothies With Almond Milk
You can blend it with your favourite keto friendly fruits such as:
- Strawberries
- Blackberries
- Raspberries
- Blueberries
- Lemon/Lime
You can make smoothies with almond milk. Including adding other nuts or seeds such as macadamia nuts, chia seeds or pumpkin seeds.
You could add almond milk to your favourite protein power to make protein shakes. Just make sure your protein powder is low enough in carbs to fit your own personal macro goals while on your keto journey.
Chia Puddings With Almond Milk
All you have to do is combine together chia seeds and almond milk. Then, let it thicken for a few hours or overnight.
You can top your chia pudding with your favourite keto friendly fruit.
Low Carb Granola with Almond Milk
You can whip up a batch of easy low carb granola to enjoy by the bowl full with almond milk.
Keto Meals With Almond Milk
Almond Milk can also be used to create a delectable creamy sauce.
Simply add a portion of almond milk, along with heavy cream and/or mascarpone, for a creamy sauce that’s perfect with zucchini noodles.
So, in answer to can you drink almond milk on keto – overwhelmingly yes you can. It’s low in carbs and one of the best options to incorporate in a low carb diet.
If however you are unsure which cow’s milk alternative to choose from you can click here for the best 5 cow’s milk alternatives while following the keto diet.
More Keto Diet Inspiration:
10 Keto Breakfasts Without Eggs
17 Keto Snacks On The Go Ideas
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