If you're deep into the keto lifestyle, you know every choice in your diet matters, especially with something as everyday as milk. The carbohydrate content of traditional milk can interfere with the metabolic state of ketosis. So, in this guide, we'll explore why traditional milk may not suit keto and highlight the best milk options for keto to fit your goals. Let’s dive in!
Jump to:
- Is Milk Keto Friendly?
- Best Keto-Friendly Milk: Non-Dairy, Plant-Based Options
- 1. Macadamia Nut Milk
- 2. Almond Milk
- 3. Coconut Milk
- 4. Flaxseed Milk
- 5. Soy Milk
- 6. Hemp Milk
- Best Keto Milk Substitutes: Dairy Options
- Dairy-Based Milk to Avoid on Keto
- Plant-Based Milk to be Consumed in Moderation
- How to Choose Keto-friendly Milk
- Conclusion
- Frequently asked questions
Is Milk Keto Friendly?
Milk is generally not considered keto-friendly because it contains lactose, a natural sugar, which increases the carb content.
Dairy milk naturally contains lactose, a type of sugar that adds to the daily carbohydrate count. For a diet that severely restricts carb intake, even the carbs in a single cup of milk can be enough to disrupt the delicate balance required to sustain ketosis.
Whether it's whole, 2%, or skim, dairy milk contains around 12 grams of carbs per cup, primarily from lactose. This makes it less ideal for maintaining the strict carb limits required by a ketogenic diet.
How does lactose affect ketosis?
Lactose is the natural sugar present in dairy milk, contributing to its carbohydrate content. When ingested, lactase—an enzyme in the digestive system—breaks lactose down into glucose and galactose, which then enter the bloodstream, potentially disrupting ketosis.
Best Keto-Friendly Milk: Non-Dairy, Plant-Based Options
For those seeking alternatives to dairy milk, several plant-based milks offer low-carb profiles suitable for keto.
- Macadamia nut milk: House of Macadamias
- Almond milk: Califia Farms Unsweetened Almond Milk
- Coconut milk: So Delicious Unsweetened Coconut Milk
- Flaxseed milk: Good Karma Unsweetened Flaxmilk
- Soy milk: Silk Organic Unsweetened Soy Milk
- Hemp milk: Pacific Foods Unsweetened Vanilla Hemp Milk
Let's find out the details of each type of milk:
1. Macadamia Nut Milk
House of Macadamia
Ingredients
Macadamia Nuts (100%)
Nutritional Information Per 25g
Unsweetened macadamia nut milk is low in carbohydrates and provides a rich, creamy texture and a pleasant, mild taste, making it a favorite for both drinking and culinary use in keto recipes.
How to use: It is great for smoothies, baking, or as a creamy addition to coffee and tea due to its rich, buttery flavor.
2. Almond Milk
Califia Farms Unsweetened Almond Milk
Ingredients
Almondmilk (Water, Almonds), Calcium Carbonate, Sunflower Lecithin, Sea Salt, Natural Flavors, Locust Bean Gum, Gellan Gum, Potassium Citrate.
Nutritional Information Per 8 fl oz (236ml)
Almond milk is a widely used plant-based milk, valued for its low carbohydrate content and versatility. However, to avoid added sugars, always opt for unsweetened almond milk. It is one of the keto community's most popular low-carb milk alternatives. It is light and slightly nutty, making it perfect for coffee. Its subtle flavor complements the robustness of coffee without overpowering it.
How to use: This milk is versatile for both sweet and savory dishes, works well in cereals, smoothies, cooking, and baking, or simply as a drink.
3. Coconut Milk
So Delicious Unsweetened Coconut Milk
Ingredients
Organic Coconutmilk (Water, Organic Coconut Cream), Organic Guar Gum, Tricalcium Phosphate, Magnesium Phosphate, Xanthan Gum, L-selenomethionine (Selenium), Vitamin A Acetate, Vitamin D2, Zinc Oxide, Vitamin B12.
Nutritional Information Per 1 cup (240ml)
Coconut milk, especially the unsweetened version, is another excellent option for keto diets. The unsweetened coconut milk typically contains about 1 grams of net carbs per cup. It is high in healthy fats, which can help maintain ketosis and provide a creamy texture for recipes and beverages.
How to use: It's perfect for adding richness to curries, soups, and sauces and as a base for keto-friendly ice cream or desserts.
4. Flaxseed Milk
Good Karma Unsweetened Flaxmilk
Ingredients
Flaxmilk (Filtered Water, Cold Pressed Flax Oil), Pea Protein, Contains 1% or less of: Tricalcium Phosphate, Natural Flavors, Pea Starch, Sunflower Lecithin, Sea Salt, Gellan Gum, Xanthan Gum, Vitamin A Palmitate, Vitamin D2, Vitamin B12.
Nutritional Information Per 1 cup (240ml)
This seed milk offers minimal carbs and is enriched with omega-3 fatty acids, which are beneficial for general wellness.
How to use: Its neutral taste makes it suitable for everyday use like in smoothies, tea, coffee, or poured over keto granola.
5. Soy Milk
Silk Unsweetened Soy Milk
Ingredients
Organic Soymilk (filtered Water, Organic Soybeans), Vitamin And Mineral Blend (calcium Carbonate, Vitamin A Palmitate, Vitamin D2, Riboflin [b2], Vitamin B12), Sea Salt, Gellan Gum, Ascorbic Acid (to Protect Freshness), Natural Flor.
Nutritional Information Per 1 cup (240ml)
This milk is a good source of protein and essential fatty acids, all while keeping carbs in check, provided it is unsweetened. It offers a richer texture and slightly creamier consistency than almond milk, making your coffee feel more indulgent. It enhances the natural taste of coffee without adding sweetness.
How to use: Excellent for coffee and tea, it also works well in baking due to its slightly thicker consistency and protein content.
6. Hemp Milk
Pacific Foods Unsweetened Vanilla Hemp Milk
Ingredients
Water, Hulled Hemp Seed, Contains 1% Or Less Of: Disodium Phosphate, Gellan Gum, Natural Vanilla Flavor With Other Natural Flavors, Tricalcium Phosphate, Vitamin D2, Xanthan Gum.
Nutritional Information Per 1 cup (240ml)
Unsweetened hemp milk is also a fantastic choice for those on a keto diet, as it generally contains negligible carbs. Its slightly nutty taste makes it a pleasant addition to various dishes and beverages.
How to use: Hemp milk's rich, nutty flavor makes it ideal for smoothies and cereal or for making dairy-free salad dressings and sauces.
Best Keto Milk Substitutes: Dairy Options
If you prefer dairy but need to manage carbs, consider these high-fat, lower-carb alternatives:
1. Heavy Cream or Heavy Whipping Cream
It is the thick, rich part of milk that rises to the top during processing. It's very high in fat with minimal carbohydrates, usually less than 1 gram per tablespoon, making it a perfect fit for the keto diet. Its luxurious texture adds richness to anything from coffee to sauces, making your meals feel more indulgent without piling on the carbs.
2. Half & Half
It is a lighter option, a blend of milk and cream. It strikes a middle ground with less fat than heavy cream but more than regular milk. It typically contains around 1 to 2 grams of carbs per tablespoon. While it's lower in carbs than full milk, it should be used sparingly on a keto diet to avoid exceeding your carb limits.
Dairy-Based Milk to Avoid on Keto
Regardless of fat content, dairy milk typically carries a higher carb load due to its lactose content.
1. Cow Milk
Regular cow's milk, whether it's skim, 1%, 2%, or whole, tends to be high in carbohydrates due to the naturally occurring sugars (lactose), making it less ideal for those strictly managing carb intake. It contains approximately 12 grams of carbohydrates per cup (240 ml).
2. Goat Milk
This milk shares a similar nutritional profile with cow's milk, containing comparable levels of lactose and, thus, carbohydrates. Goat milk has around 11 grams of carbohydrates per cup (240 ml).
3. Sheep Milk
While rich in nutrients, sheep milk also has a high lactose content, placing it on the list of milk to avoid for maintaining ketosis. It contains about 13 grams of carbohydrates per cup (240 ml).
4. Camel's Milk
Though slightly lower in lactose than cow's milk, camel's milk still provides a substantial amount of carbs. It has approximately 11 grams of carbohydrates per cup (240 ml).
5. Buffalo Milk
This milk is richer in fat than cow's milk but contains significant lactose, making it unsuitable for keto. Buffalo milk generally contains around 12-13 grams of carbohydrates per cup (240 ml).
Plant-Based Milk to be Consumed in Moderation
Here are some of the non-dairy or plant-based milks that you need to keep an eye on and consume in moderation.
1. Oat Milk
Despite its popularity as a plant-based option, oat milk is derived from oats, which are high in carbohydrates. Therefore, it's recommended to limit its consumption on a keto diet.
Find out how much oat milk you can enjoy on keto. Read our detailed analysis of oat milk.
How to use: Oat milk is fantastic in coffee and baking due to its natural sweetness and creaminess. It offers a thick, smooth texture.
2. Cashew Milk
Like almond milk, cashew milk has a naturally sweet, nutty flavor and is low in carbs, making it suitable for keto. The unsweetened cashew milk contains 5.33g of net carbs per 100g, so it should be consumed in moderation.
How to use: Its creamy and subtle nutty flavor enhances smoothies, soups, and sauces, and is also great for making dairy-free cashew yogurt or cheese.
Learn how to incorporate cashew milk into your ketogenic diet without breaking your carb bank. Read more!
How to Choose Keto-friendly Milk
When choosing a milk alternative for a ketogenic diet, it's essential to keep a few key guidelines in mind to ensure the choice supports your low-carb lifestyle:
By applying these guidelines, you can make informed choices and choose which milk to incorporate into your ketogenic diet.
Conclusion
Choosing the right milk alternative is crucial for maintaining a successful ketogenic diet. From almond to hemp, there's a variety of low-carb milk out there ready to fit snugly into your keto plan. Just stick to unsweetened and unflavored types to avoid extra carbs. These choices allow you to easily maintain your ketosis while enjoying your favorite drinks and recipes, making them best milk for keto diet.
Rick says
If you admit right up top that lactose is the source of all milk's carbs, then why is Lactaid not your top choice? Why is it not even listed?