Some of those who use it add this to improve the flavors of their favorite keto recipes. Some of these keto recipes are porridge and curry.
6) Pea milk
Milk may also come from plant sources.
This milk is made from extracted pea protein that is sourced from water, sunflower oil, micronutrients, thickeners, and phosphates.
Generally, this milk is most suitable for those who are looking for dairy-free milk alternatives.
One cup of this vegan-friendly milk gives around 8 grams of protein and 2 grams of net carbohydrates, making this milk keto-friendly.
Aside from helping you lose weight, pea protein milk is also helpful for those who want to build muscles.
Many people also take this as a heavy cream alternative.
Just like heavy cream, it can be used as a coffee creamer and protein booster for your favorite keto recipes.
7) Soy milk
Soy milk is a good, but not that perfect, keto milk alternative. It is relatively low in fats and net carbohydrates.
One cup of unsweetened soy milk can give around 3 grams of net carbs.
With this moderate carbohydrate amount, you should limit your intake of this milk.
Additionally, soy milk can cause gut imbalance and can affect reproduction.
However, worry not, because, at low dosages, these body functions will not be affected.
8) Coconut milk
Many people may wonder, is coconut milk keto? The answer would is it depends on the purity of the product.
Coconut milk is one of the popular keto milk substitutes.
However, for those who are on a strict ketogenic lifestyle, take note that some brands of coconut milk can provide around 5 grams of net carbs per cup.
Just like soy milk, you should drink coconut milk moderately.
Also, if possible, avoid the sweetened coconut milk versions such as canned coconut milk as they contain higher amounts of carbs.
Take note that full-fat coconut milk is also available in the market. This full-fat coconut milk offers more than 6 grams of net carbs per pack.
Thus, you should, as always, check the label first.
For some recipes, you might want to add coconut milk to your soups, curries, stews, dressings, and desserts.
You might also want to make an unsweetened coconut milk beverage using this type!
If you wish to buy a coconut milk beverage, this can give you more than 6 grams of net carbs because of the added sugar content.
If you can, always go for a fat-free and unsweetened one.
9) Lactose-free milk
For those who are on a keto and are lactose-intolerant, the best substitute-milk option is a lactose-free one.
However, per cup of this milk gives around 13 grams of net carbohydrates so you should also limit the intake of this milk type.
Other best milk for keto options includes half-and-half milk.
This is a combination of cow’s milk and heavy cream.
According to the US Department of Agriculture, this milk type contains around 1 gram of net carbs per 30 ml serving.
Many people use it as one of the low-carb milk alternatives to coconut milk for cooking.
11) Hemp milk
Hemp milk is also keto-friendly.
It provides around 1.3 grams of net carbs per 240 ml or one cup.
For both keto and vegan dieters, this is one of the best keto-friendly options that can replace milk.
You might find a strange taste in this milk because it is kind of bitter and grassy. To manage this, you can add some keto-friendly sweeteners.
To learn more about the best keto-friendly sweeteners, you can click here.
Worst Keto Diet Milk You Should Avoid
Now that we know the possible milk substitutes for those who are on a keto lifestyle, it is also important to learn about those non-keto milk substitutes.
1) Cow’s milk
Choosing keto milk substitutes is not easy and if you are a newbie on this ketogenic diet, milk derived from a cow is something you should completely avoid.
In Asian countries like the Philippines, this whole milk is considered traditional milk.
However, it is worth mentioning that this whole milk contains too much lactose and evaporated milk that provides around 12 grams of carbs.
2) Oat milk
Generally, oat milk is sourced from oats.
As we all know, oats are rich in carbohydrates.
With just this statement, we can already say that this milk is not keto-friendly and should never be considered a milk alternative for those who are on a low-carb diet.
One cup of oat milk provides around 17 grams of carbs and this is even higher compared to traditional milk, dairy milk, or heavy cream!
Some brands of this whole milk even come with 19 grams of sugar. This is much worse than evaporated milk.
Although evaporated milk comes with 10 grams of carbs, it only offers less than 3 grams of sugar.
3) Rice milk
Like oats, this milk is also rich in carbs. This whole milk offers around 21 grams of carbs per cup.
Also, this whole milk contains high amounts of calories, and if you use it as your regular milk, you might be at risk of arsenic poisoning!
Before going for this milk, you might want to choose dairy milk or heavy cream instead.
4) Sweetened condensed milk
Sweetened condensed milk contains sweeteners that can increase the carbohydrate contents of the product.
Usually, these sweeteners are cane syrup and cane sugar.
As we all know, condensed milk is used in many desserts but if you are on a keto, you should avoid this completely.
One cup of this milk gives around 165 grams of carbohydrates and this count would already exceed your 3-day keto meal plan!
When you wish to buy condensed milk, always make sure the label states that it is unsweetened!
5) Goat’s milk
Goat’s milk contains natural sugars and this is the main reason why it is not considered keto-friendly.
One cup of goat milk gives around 11 grams of carbs.
Even in smaller amounts, this milk can kick you out of ketosis.
How to Choose the Milk Substitutes
Even though you may already know the milk to avoid and consume while practicing a ketogenic diet, you might still want to consider the following tips on how to choose the right milk for your diet type.
Always go for milk with no added sugars and fillers
As much as you can, choose the unsweetened milk options
Avoid flavored milk, if possible
Above all, always check the nutrition label of the products you buy.
Make sure that the product is of high quality and that you have no sensitivities to the ingredients listed.
Choosing to drink milk is a healthy option not just for those who are following a ketogenic diet but for all individuals.
Although milk is very nutritious, the milk source can also cause some health risks.
Some of the healthy, keto-friendly milk options are macadamia, almond, flax, cashew, pea, soy, coconut, hemp, and heavy cream.
Sometimes, dairy milk is also considered keto-friendly as long as it is taken in moderation.
On the other hand, some of the regular milk you should avoid while on keto include cow’s, oat, rice, sweetened condensed, and goat’s milk.
Some people take evaporated milk as keto-friendly because it contains low sugar levels but if you are on a strict ketogenic diet, evaporated milk should also be avoided.
Frequently Asked Questions (FAQs)
Which is more keto-friendly between heavy cream and whipping cream?
If you are on a keto and you wonder what milk keto option to choose, you may consider heavy cream or whipping cream. Between these two, heavy cream is more keto-friendly. Per cup of this milk offers around 3 grams of carbs while per cup of whipping one offers around 7 grams of carbs.
What milk keto products contain zero carbs?
There are many milk products on the market and for those who are on a ketogenic diet, knowing those that contain zero carbs is essential. Some of these milk that contains no carbs are unsweetened almond, coconut, macadamia, flax, soy, cashew, and pea milk.
What milk is best for weight loss?
Since milk is rich in nutrients, vitamins, and minerals, many people rely on milk as their food source to obtain weight loss. However, not all milk varieties can help you lose weight. One of the great milk for weight loss is skimmed milk. Unfortunately, for those who follow a keto meal plan, skimmed milk is not advised as this contains around 12 grams of carbs per cup.
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