What Is The Term “Keto” Itself?
Keto milk? What is that? Let’s break down it one by one.
The term “ketogenic” refers to a low-carbohydrate diet…
…(like the Atkins diet). The goal is to consume…
…more calories from protein and fat…
….while consuming fewer calories from carbohydrates.
The carbs that are easiest to digest, such as sugar, soda…
…pastries, and white bread, are the first to go.
Here’s the thing!
What Is the Ketogenic Diet?
The ketogenic diet is based on the idea that by depriving…
…the body of carbs which are its primary source of energy…
…the body will be forced to burn fat for fuel, resulting in…
…maximum weight loss. The body transforms carbohydrates…
…into glucose, or blood sugar, which it subsequently uses for…
…energy when you eat carbohydrates-containing foods.
Because glucose is the simplest sort of energy for the body to use…
…it is always used for energy before your body switches…
…to stored fat as a source of energy.
So…
The purpose of a ketogenic diet is to limit carbohydrate intake…
…so that the body must burn fat for energy. When this happens…
….fat is broken down in the liver, resulting in ketones…
…which are metabolic by-products.
In the absence of glucose, ketones are used to fuel the body.
Who Uses It?
A ketogenic diet is most commonly used to lose weight…
…but it can also be used to treat medical disorders such…
…as epilepsy. It may also assist those with heart disease…
…some brain illnesses, and even acne, though more research…
…is needed in those areas. Consult your doctor first to see if a…
…ketogenic diet is right for you, especially if you have type 1 diabetes.
Before we are going deeper, here we have story from Reanes…
…about her story of having a ketogenic diet.
Let us hear Reanes’s story
On New Year’s Eve, I decided enough was enough. It was past time…
…for me to stop pitying myself, ignoring my health, and abdicating…
…responsibility for my actions. In 2020, I resolved to make better mental…
…physical, and spiritual decisions!
I signed up for a gym membership. I enrolled our family in a small group at…
…the church where we’d been going. I contacted a friend and invited her to…
…lunch.
I also started following a ketogenic diet. And I start from the hardest thing…
…that I can ever imagine before, changing my dairy milk into Keto Milk.
Here’s the main thing…
Is Milk Can Be Keto Milk?
Milks is far away from Keto-friendly options. Overall, milk and keto milk…
….are delicious drinks and essential elements in many recipes. Even so…
…you might be wondering if you can drink them on a keto diet. Keto is a diet…
…that is low in carbs, high in fat, and moderate in protein.
The keto diet requires most people to consume only 25–30 grams of net…
…carbs per day.
The term “net carbs” refers to the carbohydrate content of food after the…
…fiber is removed. As a result, a low net carb content is required for milk…
…to be keto-friendly although some milk isn’t keto-friendly, there are a…
…few options. Milk that is both keto-friendly and non-keto-friendly is…
…listed in this article.
Here’s the important thing…
Keto dieters should avoid milk that has a lot of carbs in them.
Sweetened milk in particular sweetened variations of keto milk…
…should be avoided because they are rich in carbohydrates from…
…added sugar.
The ketogenic diet is an extremely low-carb diet which focuses more on fat consumption, and shares a lot of similarities with the Atkins and other low-carb diets.”
Kalpana Sharma, author from times of India.
Now let’s jump into the good part!
Why You Should Substitute Milk on Keto Program
Here’s a quick rundown of why cow dairy might not be at the top of the keto list:
1. There Are Too Many Carbohydrates And Sugars In Your Diet
Net carbohydrates are calculated by subtracting fiber from total carbs…
….fiber does not get absorbed and hence does not contribute…
…to caloric or macro intake. Milk, on the other hand, contains no fiber…
…therefore the total carbohydrate content is the same…
…as the net carbohydrate content. When you keep to a reasonably…
…modest net carb consumption, say 25-30g drinking a cup or more…
…of milk with a net carb count of 12g+ eats up a significant portion…
…of your daily carb intake, leaving little room for carbs from veggies…
…or low-sugar fruit, for example.
Here’s the reason…
Milk should be used in moderation when following a ketogenic diet.
It’s not that you can’t have a tiny quantity of milk in your coffee or tea…
…if it’s palatable and you’re on a low-carb diet, but you should avoid…
…drinking big amounts that add to your daily carb count.
There are a variety of keto milk replacements, such as almond milk, cashew milk…
…and coconut milk, which can help you stick to your keto diet.
2. It’s Possible That You’re Allergic To Dairy
Anyone familiar with keto or even low-carb knows how dependant…
..it is on high-fat dairies like full cow’s milk, heavy cream, butter, and…
…the like so cutting it out cold turkey due to sensitivity may sound…
…overwhelming.
However, due to a lack of the enzyme needed to digest lactose…
…the major carbohydrate in dairy, a huge number of people are unable…
…to digest it. Lactase insufficiency is believed to affect up to 15% of…
…northern Europeans, up to 80% of blacks and Latinos, and up to…
…100% of American Indians and Asians.
Go on…
While intolerances are mostly inherited, they can develop over time…
…or as a result of particular conditions. GI symptoms such as bloating…
…increased flatulence, nausea, loose stools, and abdominal pain are…
…caused by lactose malabsorption in the small intestine.
The severity of the symptoms depends on the amount of lactose consumed…
…and the individual’s capacity to digest lactose. That’s why in this program…
…milk was substituted with keto milk.
3. You Want To Avoid Eating A Lot Of Meat
For most people, whether they want to reduce their animal…
…product consumption for health, environmental, or ethical…
…reasons, removing dairy is usually the first step.
It isn’t easy to go plant-based keto or low-carb, but it is achievable…
…and dairy-free milk options are a terrific substitute.
And the good news is that you can fill the hole with a variety of…
…dairy-free options that is still low-carb and keto-friendly, starting…
…with low-carb milk alternatives like almond milk or coconut milk.
Below, we’ll look at some of the greatest possibilities.
Here are some other kinds of milk to stay away from when on a keto diet:
- Cow’s milk. Lactose, or milk sugar, is found in cow’s milk. Evaporated milk, ultra-filtered milk, and raw cow’s milk are all examples of this. 12 grams of net carbohydrates are found in one cup (244 mL) of 2% milk.
- Oat milk. Oat milk is derived from oats, which have a high carbohydrate content by nature. As a result, oat milk is not suitable for keto. 17 grams of net carbohydrates are found in one cup (240 mL).
- Rice milk. Rice, like oats, is naturally high in carbs, thus rice milk is also a higher carb milk option. There are 21 grams of net carbohydrates in one cup (240 mL).
- Sweetened condensed milk. Condensed milk, which has a lot of sugar added to it, is used to make sumptuous sweets. You shouldn’t eat it if you’re on a keto diet because of the high sugar content. 165 grams of net carbohydrates are contained in one cup (240 mL).
- Goat’s milk. Goat’s milk, like cow’s milk, contains natural sugars that make it too carbohydrate-dense to be keto-friendly. 11 grams of net carbohydrates are found in one cup (240 mL).
Last but not least…
Keto Milk Recommendation
Milk that are keto-friendly must be minimal in carbohydrates. Fortunately…
….there are various viable solutions. It’s worth noting, too, that…
…only the unsweetened variants of these milk are suitable for keto milk.
Furthermore, carb levels will range greatly between brands due to differences…
…in components and formulations. To determine whether milk…
…is actually keto-friendly, study the nutrition statistics on the label carefully.
Here are some keto-friendly milk list just for you:
- Almond milk. Almond milk is arguably the most popular keto milk. It’s cheap, available in most grocery shops, and low in carbohydrates, with only 1 gram of net carbs per cup (240 mL)
- Coconut milk. Although coconut milk is a healthy keto milk option, some brands contain up to 5 grams of net carbohydrates per 1-cup (240-mL) consumption. Because this represents one-fifth of the daily carb allowance for keto, it should be used with caution.
- Macadamia nut milk. Although macadamia nut milk is more expensive than other keto milks, it contains the fewest carbohydrates. 1 gram of fiber and 0 net carbohydrates in one cup (240 mL).
- Flax milk. Flax milk, which is made from flax seeds, is strong in anti-inflammatory omega-3 fats. It’s a good keto milk. There are only 1 gram of net carbohydrates in one cup (240 mL).
- Soy milk. 1 gram of fiber and 3 net carbohydrates per cup of unsweetened soy milk (240 mL). It also contains 7 grams of protein. One of best choice for keto milk
- Cashew milk. Only 2 grams of net carbohydrates are found in a cup of cashew milk (240 mL). Good choice for you to have it as keto milk.
- Pea milk. Peas are inherently high in protein as a legume, and 1 cup of pea milk contains 8 grams of protein and 2 grams of net carbohydrates (240 mL). Good choice for keto milk options
- Half-and-half. Whole cow’s milk and heavy cream are combined to make half-and-half. It has only 1 gram of net carbohydrates per ounce (30 mL) and is a good coffee and culinary substitute for cow’s milk.
- Heavy cream. Heavy cream is the fatty part of fresh cow’s milk that is separated to make butter or whipped cream. Although it is high in fat and calories, it only has 1 gram of net carbohydrates per ounce (30 mL). What a good choices as keto milk.
I’ve compiled several keto milk for you, it’s based on my personal experience and the best review from Amazon, check it out:
| Image | Title | Price | Prime | Check Now |
|---|---|---|---|---|
 | Silk Shelf-Stable Almond Milk, Unsweetened Vanilla, Dairy-Free, Vegan, Non-GMO Project Verified, 1 Quart (Pack of 6) | PrimeEligible | Check On Amazon | |
 | Thai Kitchen Organic Unsweetened Coconut Milk, 13.66 Fl Oz (Pack of 6) | PrimeEligible | Check On Amazon | |
 | milkadamia Macadamia Milk, Unsweetened Vanilla, 32 Fl Oz (Pack of 2) | Prime | Check On Amazon | |
 | Good Karma Flaxmilk, Classic Unsweetened, 32 oz Shelf-Stable Carton (Pack of 6), Dairy-Free, Plant Based Milk Alternative, Keto, Low Carb, 0g Sugar, Vegan, Made without GMOs, Nuts, Soy, Gluten, Lactose | PrimeEligible | Check On Amazon | |
 | Silk Unsweetened Organic Soymilk, 32-Ounce Aseptic Cartons (Pack of 6) | Prime | Check On Amazon | |
 | Elmhurst Cashew Milk, 32 Ounce (Pack of 6) | PrimeEligible | Check On Amazon | |
 | Ripple 32oz Non Dairy Milk, Original (Pack of 6) Vegan Friendly, Planted Based Milk With 8g Pea Protein Per Serving in Shelf Stable Cartons | Better For You, Better Tasting Too | Free of GMOs, Soy, Nut, Gluten, Lactose | PrimeEligible | Check On Amazon | |
 | Califia Farms - Unsweetened Better Half Coffee Creamer, 32 Oz (Pack of 6) | Half and Half | Coconut Cream and Almond Milk | Dairy Free | Whole30 | Plant Based | Keto | Sugar Free | Shelf Stable | PrimeEligible | Check On Amazon | |
 | Judee's Heavy Cream Powder 11oz - GMO and Preservative Free - Produced in the USA - Keto Friendly - Add Healthy Fat to Coffee, Sauces, or Dressings - Make Liquid Heavy Cream | PrimeEligible | Check On Amazon |
Sum Up
There are numerous keto milk options available. With the exception of rice…
…and oat milks, unsweetened plant-based milk replacements are your best option.
Heavy cream and half-and-half are other good options. Avoid cow and goat milks…
…which include natural sugar, and sweetened milks, which contain…
…a lot of additional sugar. Thankfully, just because you’re on a keto diet…
…doesn’t mean you have to give up milk.
Conclusion
On a keto diet, not all dairy products are good for you. In general, cheese is ok.
Butter is a low-carb food. Some yogurts are safe in little amounts…
….and most creams are fine as well. Milk, on the other hand, must be avoided…
…in order to achieve all of your keto goals! Do you avoid….
…any additional dairy products on a ketogenic diet?
Or do you have any experience of having keto milk…
…as your substitute for dairy product. To share with everyone, leave a comment below!
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Hi there! I’m a food enthusiast and journalist, and I have a real passion for food that goes beyond the kitchen. I love my dream job and I’m lucky enough to be able to share my knowledge with readers of several large media outlets. My specialty is writing engaging food-related content, and I take pride in being able to connect with my audience. I’m known for my creativity in the kitchen, and I’m confident that I can be the perfect guide for anyone looking to take their culinary journey to the next level.
