You have probably grown up to drink milk…
In fact, most mammals rely on survival milk…
…and sufficient nutrients from their mothers.
But did you know…
Sweetened almond milk on the other hand is much more difficult for a keto diet..
…since it contains 16 grams of carbohydrates and 15 grams of sugar…
…so it has low carb milk. While mammals were always biologically capable…
…of producing milk, the domestication of certain animals…
…began not until around 10,000 B.C…
…leading to an increase in human milk consumption.
Let’s hear Kevin’s story…
Milk is a problem in keto diet, but I love milk so much. I try keto diet…
…but I don’t want to if I can’t drink milk. I’m about to quit after one day because of this.
Then my friend that has been doing the keto diet for a long time…
…tell me that I can switch to low carb milk. She recommends almond milk.
Surprisingly, I love it after one try. Now I can do both keto diet and drinking milk.…
Carbs in Milk The favorite choice for the term “Milk” is 1 cup of Whole Milk which has about 11 grams of carbohydrate. T
fatsecret
Let’s learn the basic first…
What Is Milk?
Milk was only available for the richest in ancient Egypt…
Sheep and cows were sacred and, because of their dairy production capacities..
…made them prized possessions. However, the time for European cows..
…to be distributed in America was not until the early 1600s.
Louis Pasteur, a microbiologist who created a process that guaranteed..
…the safety of the milk and made it possible to supply and store milk…
…when he left the farm, conducted the first pasteurization examinations in 1862.
Milk is a core component of every dairy, from butter to cheese…
…from heavy cream to butter milk.
This white liquid is incredibly versatile in the form of a cow’s udder..
…and for years is also one of the most processed and required food.
In order to meet that high demand globally, antibiotics and hormones..
…are very common in certain types of milk used to prevent…
…and increase the production of milk.
It is therefore important to carefully select your milk..
…and milk to ensure the best quality.
Grass-fed dairy cows are the cows you want to get your low carb milk from…
They’re able to graze on their natural diets and be in a comfortable setting….
Carb Counts of Different Dairy Products
What makes some dairy products high in carbs and others low in carbs?
Depending on how they’re processed and how much lactose remains, yes….
Generally, fermented milk has fewer carbs than non-fermented milk….
Cheese, for instance, is made by treating milk with bacteria that ferment lactose…
…(sugar) into lactic acid, thereby removing most of the carbs.
Additionally, the liquid whey that results during processing…
…which contains protein, water, and lactose, is drained off, leaving only casein.
During yogurt production, milk is treated with bacteria that ferment…
…most of the lactose into lactic acid. However, it contains…
…a few more carbs than most cheeses since some lactose remains.
The fermentation time greatly affects the amount of carbs a yogurt contains…
The longer it ferments, the more lactose is used up…
…and the fewer carbs the end product contains.
Let’s get into this…
Low Carb Milk Nutrients
Dairy on the ketogenic diet is acceptable…
…but you must be careful when eating it.
While you won’t harm a cup of whole milk..
…it’s a bit higher in carbohydrate conten…
… than those with low carbohydrates or keto diets.
It’s more than you would like to get…
To search for individual macronutrients, use the keto calculator..
However, a cup of milk may contain significant nutritional and health benefits…
Whole milk is rich in minerals, vitamins and amino acids…
Calcium
Bone health is most frequently linked to calcium….
But it also plays many other important roles…
Recent studies have shown that it can even improve conditions..
…such as osteoporosis and postmenopause…
…and reduce the risk of developing certain cancers.
Vitamin D
Vitamin D is produced by your body as a result of exposure…
…to the sun but can also be used in some foods, such as milk.
Bone health has been improved, immune system support…
…insulin level regulations and cardiovascular health improved..
…and Vitamin D has been shown as well.
Vitamin B12
Vitamin B12 has a number of advantages, including improved brain…
…and heart health. It not only improves cognitive function…
…but it also aids in the formation of myelin, an insulating layer…
…that surrounds your nerves. As a result…
a vitamin B12 deficiency may prevent your cognitive abilities…
…from performing at their best.
Keep reading…
Is Whole Milk Keto?
There is no such thing as keto friendly whole milk.
Due to the keto diet’s emphasis on consuming fats…
…you may think that whole milk is more keto friendly.
The only difference is that one cup of whole milk has 12g of net carbs…
…which is same as 2% milk. For those counting carbs closely…
…it is not a good option.
The Best Milk For Keto
If cow’s milk is off the table, which milk is best for keto? You have a few options…
Almond Milk
Almond milk is keto-friendly! Per 1-cup serving, it contains 1.4g net carbs…
To keep net carbs low when drinking almond milk on keto…
…choose plain and unsweetened varieties.
If you are looking for almond milk… here’s what I recommend!
- BARISTAS CHOICE: Creamy almond milk steams and froths beautifully for full espresso drink flexibility.
- THE PERFECT PALETTE: Full-bodied, stretchy foam lets you unleash your inner latte artist.
- SMOOTH AND CREAMY: Delicate almond taste with a hint of cane sugar adds creaminess to your brew, but won’t overshadow it.
- 50% MORE CALCIUM THAN MILK: Thanks to the addition of calcium, you don’t have to sacrifice nutrition to go plant-based.
- LOW-CAL DECADENCE: With lattes this luscious, you won’t believe there’s just 70 calories per serving.
- SHELF STABLE CONVENIENCE: No need to refrigerate before opening, so you can keep your pantry stocked to your heart’s content.
- A FAMILY AFFAIR: Califia Farms almonds hail almost entirely from one third-generation family farm in central California.
- BOX-CHECKING GOODNESS: Non-GMO, Kosher, Vegan. Free of dairy, soy, gluten, carrageenan, BPA, and preservativ
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Next low carb milk is…
Coconut Milk
Coconut milk is also a keto milk, just like almond milk…
..it can be found in two forms:
- Coconut milk beverage (in a carton) contains 2 grams of net carbs per cup. Its consistency is similar to regular milk.
- Coconut milk (in a can) contains 2g net carbs per 1/4 cup serving. Considering the richness of coconut milk, it is usually used in recipes instead of drinks, and the serving size of coconut milk is small.
Both canned coconut milk and coconut milk in a carton…
…are low carb milk as long as you choose plain and unsweetened varieties.
If you are looking for coconut milk… here’s what I recommend!
- RICH & CREAMY COCONUT MILK: A staple of Thai, Indian & Caribbean cuisines, coconut milk imparts creamy goodness & makes a delicious ingredient in soups, curries, sauces, desserts & beverages. Contains no guar gum.
- MILK REPLACEMENT: Our Organic Coconut Milk may replace dairy milk or cream in some of your favorite recipes with excellent results. Its sourced from certified organic Sri Lankan coconut palms.
- SUSTAINABLY FARMED: We support organic & sustainable farming that avoids GMOs & pesticides. Were proud participants in the Non-GMO Project & want our consumers to know where their food comes from.
- SUPPORT FOR SPECIAL DIETS: Our vegetarian products are ethically sourced & suitable for many special diets including vegan, gluten free, paleo, keto, kosher, organic & low sodium.
- OUR COMMITMENT TO HEALTHY OPTIONS: Our company was born out of a commitment to create delicious & healthy vegetarian foods with convenient preparation for those with busy, health-aware lifestyl
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Heavy Cream
You can use heavy cream for keto if you tolerate dairy…
…and it has approximately 0.426 net carbs per 1-tablespoon serving…
…but this varies by brand. This keto milk should be consumed in moderation.
Some labels will round the carb count up to 1g or down to 0g for a tablespoon…
….which adds up to a big discrepancy when using a lot.
If you are looking for heavy cream… here’s what I recommend!
- 1 full pound of wonderful Hoosier Hill Farm Heavy Cream Powder. Dried sweet cream with 72 percent butterfat. Gives a rich flavor and creamy mouth feel to mixtures without adding water
- Gives a rich flavor and creamy mouth feel to mixtures without adding moisture. Shelf stable dairy that can be added to products dry or be reconstituted with water or other liquids.
- Hoosier Hill Farm dried sweet cream with 72 percent butterfat. Contains sweet cream solids. No hormones.
- Try using a blender to mix 3/8 cup of powder with a cup of water and let the mix sit overnight in the refrigerator to make each cup of heavy cream. Shelf Life - 10-12 months
- Hoosier Hill Farm is located in Americas heartland of northeast Indiana. Our products and ingredients are of the freshest quality and we are proud of our heritage and good, old-fashioned valu
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More things to note…
When Should Milk Be Avoided on a Keto Diet?
Dairy milk can be a part of some keto diets, but it’s important…
…to watch your carb intake when using it. You should avoid cow’s milk..
…if you’re lactose intolerant, in addition to being on a low-carb diet.
Lactose intolerance is a condition in which people experience digestive…
…issues such as bloating, cramping, nausea, gas…
…and other symptoms in response to eating dairy products.
There may be a few options for you if you have no problems…
…digesting dairy but want to start a low-carb or ketogenic diet.
The Bottom Line About Low Carb Milk
Milk should not be the first thing you reach for if you’re looking for a low carb drink….
You need to pick the best milk for keto as your needed…
If you’re really craving a cold glass of low carb milk…
…there are some great low carb milk substitutes that can satisfy…
…your craving without pushing you over your allowed daily values.
These options include:
Unsweetened almond milk
- RICH BUT : No need to be afraid of the big bad sweetness craving anymore. Silk Vanilla Almondmilk will save you with its smooth rich vanilla goodness & more calcium than dairy milk. Silk Pure Almondmilk is the smart way to indulge your sweet tooth.
- DELICIOUS ANYWAY YOU WANT: At 25 calories a serving, how can you not enjoy the creamy goodness of Silk Vanilla Almondmilk? Kissed with a hint of vanilla, it’s delicious over cereal, with coffee, added to favorite recipes or straight from the carton.
- WHOLESOME AND NOURISHING: Silk believes in the goodness (and good-for-you-ness) of plant-based foods. Our soymilk, almondmilk, coconutmilk, cashewmilk and other delicious, plant-based products are simple, wholesome and nourishing, as nature intended.
- DAIRY FREE AND DELICIOUS: We know you have so many choices for dairy alternatives: soymilk, almondmilk, hempmilk, coconutmilk, cashewmilk, ricemilk, peamilk, goats milk, flaxmilk, and so many more. Silk Almondmilk has been a trusted brand for decades.
- NO COMPARISON: Hold Silks dairy-alternative products up to Veggemo, Freydas, Charged Chocolate, Good Karma, Augason Farms, Milkadamia, Almond Breeze, Meyeberg, Tigers Milk, Instant Milk, Honeyville Farms, Rice Dream, Tempt, Healthworks, or Coconut Cloud. Container Type: Paperboard Car
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Cashew milk
- UNSWEETENED ALMOND MILK: Each product in our unsweetened line of nut milks is made with just 2 ingredients: nuts & water. Get nutrition and flavor exclusively from the source - whether walnut, hazelnut, almond, or cashew.
- SIMPLER & BETTER: With up to 4x more nuts per serving & fewer, simpler ingredients, our dairy-free alternatives contain no fillers, added oils or gums. Non-GMO, Vegan & Kosher. Recyclable cartons.
- HYDRORELEASE METHOD: This zero waste process uses just water to separate the nutritional components of the nut, seed or grain. This means superior nutrition, flavor & creaminess with fewer ingredients.
- DELICIOUS VERSATILITY: Try Elmhurst non-dairy milks & creamers for a variety of uses beyond drinking & coffee. Enjoy the creaminess & nutrition in cereal, hot chocolate, cooking, smoothies, soups & baking.
- ELMHURST: From nut to grain, unsweetened to barista, our diverse collection of plant milks is unified by a commitment to simplicity. Explore all of the better possibilities Elmhurst has to gi
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Hemp milk
- STEAMS REMARKABLY: Hemp barista blend lets you create the coffeehouse experience at home.
- CREAMY AND MILD: Califia’s barista blend has a satisfyingly creamy texture and mild flavor to complement your brew.
- NO ADDED SUGAR: Made from the best ingredients, hemp barista blend has 0 g sugar.
- KETO-FRIENDLY: naturally low in carbs, hemp barista blend won’t tip you out of ketosis. Keto on, friends!
- EARTH FRIENDLY: Hemp is a farmer’s friend, using less water and chemicals than other crops.
- BOX-CHECKING GOODNESS: Non-GMO, Kosher, Vegan, nut-free. Free of dairy, soy, gluten, carrageenan, BPA, and preservativ
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Macadamia milk
- Contains (2) 32 ounce cartons.
- Unsweetened, 0g sugar with a hint of vanilla Keto approved
- Plant based, vegan, dairy free, soy free, gluten free, carrageenan free, non GMO, kosher
- Only 50 calories per creamy delicious serving. Perfect for coffee, smoothies, baking or straight up!
- Made in the USA from Austrailian macadamias. milkadamias Jindilli Farm is regeneratively farmed and run as naturally as possib
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Sum Up
There are several low carb milk alternatives to regular cow’s milk…
…that are available for individuals on a low carb milk or ketogenic diet.
They are also a good alternative for those who suffer from lactose intolerance…
…as they have a lower carb count. To avoid artificial ingredients…
….fillers, and hidden sugars, always read the label.
Conclusion
Can you recommend a low carb milk that’s also keto-friendly?
Please let me know what you think by leaving a comment.
If I missed anything, I’d be happy to answer your questions in the comments!
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.