Can you drink milk on a keto diet?

Keto is a very low carb, high fat, moderate protein diet. On the ketogenic diet, most people need to restrict their carbohydrate intake to around 25 to 30 grams of net carbs per day. The concept of net carbohydrates refers to the total number of carbohydrates minus the fiber content.

So for a milk to be ketogenic, it must be low in net carbs. Although some are not ketogenic, other varieties are compatible with a keto diet.

Types of milk to avoid on keto

Keto dieters should avoid milks that contain moderate or excessive amounts of carbohydrates. For example, all sweetened milks, including sweetened versions of keto milks, should be limited because they are high in carbohydrates from added sugar.

Here are some other milks we should avoid while in ketosis:

• Cow’s milk . It contains lactose or dairy sugar. This includes evaporated, ultrafiltered, and raw cow’s milk. One cup (244 ml) at 2% fat contains 12 grams of net carbohydrates.
• Oat drink . Oat milk is made from oats, which are naturally high in carbohydrates. This makes it inappropriate for the keto diet. One cup provides 17 grams of net carbs.
• Rice drink . Like oatmeal, rice is naturally high in carbs, making Rice Vegetable Drink a higher carb milk option as well. One cup contains 21 grams of net carbohydrates.
• Sweetened condensed milk . It contains high amounts of added sugar and is used to make delicious desserts. Due to its high sugar content, we should not consume it while doing this diet. One cup contains a whopping 165 grams of net carbs.
• Goat’s milk . Like beef, goat’s contains natural sugars that make it too high in carbohydrates to be ketogenic. One cup provides 11 grams of net carbohydrates.

ketogenic milks

The allowed milks must be low in carbohydrates. Luckily, there are several healthy options. However, we must keep in mind that only the sugar-free versions of these milks are appropriate for the keto diet. Also, carb counts will vary significantly between brands due to their different ingredients and formulations.

Here are some keto milks:

• Almond drink . Almond milk is probably the most commonly used on keto. It’s cheap, sold in most stores, and relatively low in carbs, containing just 1 gram of net carbs per cup.
• Coconut milk . Coconut is also a good option, but some brands contain up to 5 grams of net carbs per 1-cup serving. As this is a fifth of the daily carbohydrate intake for keto diets, it should be used sparingly.
• Macadamia nut drink . This is more expensive than other keto milks, but it is the lowest in carbohydrates. One cup contains 1 gram of fiber and 0 net carbs.
• Linen drink . Made from flax seeds, it is high in anti-inflammatory Omega-3 fats. One cup contains just 1 gram of net carbs.
• Soy milk . The sugar-free version contains 1 gram of fiber and 3 net carbs per cup. In addition, it provides 7 grams of protein.
• Cashew drink . This type contains only 2 grams of net carbs per cup.
• Pea drink . As a legume, peas are naturally high in protein, and pea milk contains 8 grams of protein and 2 grams of net carbs per 1 cup.
• Half and half . Half and half is a combination of whole cow’s milk and heavy cream. It contains just 1 gram of net carbs per 30ml and is a good substitute for cow’s milk.
• Thick cream. Heavy cream is the fatty portion that is separated from fresh cow’s milk to make butter or whipped cream. It is high in fat and calories, but contains only 1 gram of net carbs per 30ml.