Can You Drink Milk On Ketogenic Diet? 5 kinds of low carb keto milks you can have – plus the net carb content. Answering whether you can drink milk on the low carb keto diet.
Can You Drink Milk On The Keto Diet?
While derivatives of milk such as cream, butter and cheese are keto friendly surely it means milk must be too, right?
First lets be clear, to be in a state of ketosis while on a keto diet usually requires under 50 grams of carbs.
And, my own and many other people’s experience is that it usually requires 30 grams of carbohydrates or even less to maintain a state of ketosis.
So can you have regular cow’s milk on a keto diet?
Well a cup of milk (240ml) usually contains around 12-13 grams of net carbs which may take up most of your allotted carb content. So, unless a single cup of milk will fill you up for the day it’s not the best option to fit in with your macro carb count..
5 Keto Diet Friendly Milk Options
But, do not fear keto dieters. You can still enjoy these delicious non-dairy milk alternatives while you have your cup of bulletproof coffee or enjoy a luxurious hot chocolate with some added heavy cream.
1. Unsweetened Almond Milk On Keto
Almond milk has quickly become the most popular plant-based keto milk alternative.. So easy to find in local grocery stores.
Made from blending almonds and water then straining the mixture to remove left over pulp, it has a delicious (unsurprisingly) nutty taste to it.
Nutritionally Almond milk has only small amounts of carbs, with a low 1.5g of carbohydrates per cup (240ml). Perfect for a low-carb diet. It’s also very high in Vitamin E which is a powerful antioxidant which can help reduce free radicals that may cause damage to the cells.
Free-radicals have also been linked to increased signs of ageing so almond milk is not only tasty, it possesses potential anti-ageing properties too
2. Coconut Milk On Ketogenic Diet
Apart from the relatively low 6.35 grams of net carbohydrates per cup (240ml) it is high in MCT’s (medium chain fatty acids) which promote fat and weight loss. And great for a high-fat diet
With its high fat content at around 48 grams of fat per cup it also boasts high levels of magnesium and potassium which are essential minerals to maintain nerve function and help in the absorption of calcium, among other health benefits.
In addition unsweetened coconut milk has great anti-inflammatory properties , can be used in smoothies, or even added to hot chocolate and a good choice while making curries among others
3. Hemp Milk On Keto
Made from whole hemp seeds this plant based milk alternative comes in at a low 1.3g of carbohydrate per cup (240ml) A good option to keep your blood sugar levels down
At moderate fat content of 7.3g per cup it is a great source of nutrition to help keep your carb intake down. .
Plus, it contains all the essential amino acids the body needs, making it a great complete protein source.
4. Pea Milk On A Low Carb Diet
I know. It sounds a little crazy, but its nutritional profile may well change your mind.
Containing almost the same protein content as regular milk at 8g per cup (240ml) – benefits include zero carbohydrates, so obviously making pea milk arguably the best milk in terms of keeping your carbohydrate intake low when it comes to keto-friendly milk options..
Plus pea milk contains 50% more calcium than cow’s milk (45g compared to 30g per cup in cow’s).
Made from soaked yellow split peas, it has a beige colour and has been described to taste like cows milk
It’s also high in vitamin D which is a great antioxidant that helps boost the immune system, smooths the skin, strengthen bones and teeth and recent studies suggest it may play a role in reducing depression.
Just check the nutritional label to check there are no added sugars.
5. Pumpkin Seed Milk On Keto
Our final cow’s milk substitute on the list is pumpkin seed milk. It’s made from soaked pumpkin seeds it contains a low 2 grams of sugars (carbohydrates) per cup (240ml).
This creamy, nutty flavoured milk also contains high amounts of magnesium and potassium plus decent levels of iron and zinc.
It can help boost the immune system and decrease inflammation in the body.
So, as you can tell, in answer to can you drink milk on ketogenic diet, there are plenty of cow milk alternatives to choose from, so you don’t need to feel like you are missing out while on keto.
So, as you can tell, in answer to can you drink milk on ketogenic diet, there are plenty of cow milk alternatives to choose from, so you don’t need to feel like you are missing out while on keto.
More Keto Diet Inspiration:
10 Keto Breakfasts Without Eggs
17 Keto Snacks On The Go Ideas
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