Can you Drink Milk on a Keto Diet?

No doubt you may have been taught for years that milk is a healthy food that gives protein. Truly, milk is nutritious. People also use raw milk to make butter. Something of concern, though, is the consumption of milk on the keto diet. Some people on a keto diet are wondering whether milk fits keto.

Can you Drink Milk on a Keto Diet?

Whether or not to drink milk on a keto diet depends on the kind of milk you are consuming. Dairy milk like cow’s milk is not to be taken on keto. There is a certain sugar found in milk called lactose. This milk sugar is a carbohydrate. One cup of whole milk contains 12g of net carbs which is more than half of the recommended daily carb intake for keto dieters. Taking whole milk will make you consume more carbs.

Whole grain milk like rice and oats including milk that is sweetened should not be taken on keto because are high in carbs as against the keto diet that calls for low-carb. Ensure you thoroughly check the nutritional value of the milk before you purchase it so that you will not consume what will take you out of ketosis.

Limit Keto-Friendly Milk Due to High-carb Content

Milk contains carbs and sugar so intake must be restricted. Limit milk on keto to 1-2 tbsp full-fat milk per day. Sweetened versions of keto-friendly milk should also not be consumed because it can quickly add up your daily carb intake. Additionally, you will not even have the space to incorporate any other kind of low-carb of food. Consuming this milk in small portions is the key to sustaining your body in ketosis.

Nutrition Profile of Milk Varieties for Keto 

Milk Type	Calories	Total Carbs	Net Carbs*
Whole Milk	146	12g	8g
2% reduced fat	122	12g	10g
Skim milk	83	12g	12g
Almond milk	15	1g	1g
Coconut milk	30	2g	5g
Flax milk	25	2g	1g
Pea milk	80	1g	2g
Hemp milk	79	1g	1g
Macadamia nut milk	50	1g	0g
Soy milk	80	1.6g	1g
Heavy cream	50	4g	1g

* Net carbs per 1 cup serving

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Best Low-Carb Keto-Friendly Milk Options

Unsweetened nut milks – like almond milk, coconut, cashew, macadamia, and peas are all delicious nut milks that are perfect low-carb options when they are unsweetened. They are plant-based milks that contain low carbs while at the same generously serving you protein and fat. They are well-fitted into the ketogenic diet. 

Full-fat cow’s milk in small options. Full or whole-fat cow’s milk is considered to have fewer sugar and carbs than skim milk. It contains more fat. You can take full-fat milk in order to consume more fat for your keto diet. Consumption of high fat can decrease the intake of calories in your system. Additionally, this kind of milk can offer numerous health benefits. It also does not cause an insulin response. Do not be tricked into consuming lots of them as they may also add up your carb intake. Take them in small quantities in order for you to remain in ketosis.

Heavy whipping cream is another good choice on keto. Heavy cream is not milk. It is the fat that is obtained from fresh cow’s milk. It is made up of 1g of net carbs. It can be rightly taken on the low-carb, high-fat diet. Heavy cream is very creamy and greasy but it can be taken alone.

The Best Milk for Keto

• Coconut milk: Thinking of the best type of milk to drink on the keto diet? Then coconut milk is your top choice.  One cup of unsweetened coconut milk per day can safely be taken. That amount will give you 1g of net carbs. In addition to that, coconut milk is a good source of a blend of minerals to nourish the body. 
• Heavy Cream: This is a double or fatty cream. As you will recall, the keto diet is more fat and less carbs. So the fatty content of heavy cream makes up for the loss of carbs that it has. Heavy cream and cow’s milk may not taste the same but it is a good choice for a keto diet.
• Almond milk: Many keto dieters are famous and are cool with almond milk. This nutritious milk is a great choice for the keto diet. You can use the milk to make low-carb cereals and other low-carb dishes. One cup of unsweetened almond milk contains net carbs of 1 gram. It’s okay if you want to opt for the flavored kinds but choose unsweetened ones like vanilla almond milk.

Milks to Avoid on the Keto Diet

Stay away from flavored milks. The added sugars boost carbs and can tamper with your ketosis condition.

Do not include cow’s milk in your diet. It contains lots of milk sugar which is lactose and a cup of cow’s milk contains 12g of net carbs.

Skimmed milk is another kind of milk that should not be drank on keto. We are talking about the type of milk that the fat has been reduced. However, sugars are usually added to enhance the sweetness of the milk. It would be good for keto dieters to avoid it since a serving of skimmed milk contains approximately 12g of net carbs. 

You should also avoid camel’s milk. Although it is believed to have potential health benefits when consumed, it is a bit higher in carbs than whole cow’s milk. So it poses a concern for those following the keto diet.

Oat milk is another milk that should not be taken on keto. Oat is loaded with carbohydrates so you should expect its milk to also be rich in carbs, and it is. A cup of oat milk is equal to about 17 grams of carbs. This is even more than a regular dairy milk. 

Rice milk is not keto friendly. Rice, as a grain, is full of carbohydrates. A single cup of rice milk is equally proportionate to 21 grams of carbs. Do not think of taking this except you are not interested in staying in ketosis. Yes, rice milk affect ketosis and research has allegedly reported that consumption of rice milk may make you prone to arsenic poisoning. 

Sweetened condensed milk contains added sugars like cane sugar and cane syrup that makes the milk high in carbs. Let’s shock you! One cup of sweetened condensed milk contains up to 165 grams of carbohydrates. 

Goat milk is also not good for keto. It contains natural sugar that can affect your ketogenic lifestyle. One cup of goat milk contain up to 11 grams of carbs. This milk is not a good option for keto at all so get rid of it. 

Soy milk is another milk that is being debated to decide if it is a keto milk or not. Its carb content is a bit higher than other keto-friendly milk options. A cup of unsweetened soy milk contains 3g of net carbs. More to that, consuming soy milk can disrupt normal hormone functions of the body. But if you cannot do without soy milk, then you can go for the plain, unsweetened ones and always watch the amount or portions you consume so you will not exceed your daily limit. 

Lactose-free milk is not something you should go for either. It is free from a certain milk sugar (lactose) but the lactose has been cunningly and trickily transformed into another form of sugar that is high in carbs and can be quickly absorbed into the bloodstream. 

Making Keto-Friendly Milk Substitutes

If avoiding dairy, make unsweetened:

Nut milk – almond, coconut, cashew, and pea. These nuts are low in carbohydrates and fit into your keto needs. To make keto-friendly nut milk, take a cup of whatever nut you prefer and soak it overnight. The next day, drain the old water out. Rinse the nuts in clean water and pour them in a blender along with 4 cups of water. Blend the water and nut together till you get your desired smooth texture. Drain the mixture through a clean cloth or nut bag. Squeeze out the milk from the remains in the cloth. You can drink it right away or store it in a clean container for 3-5 days.

Seed milks – hemp, flax, chia. These seed milks are considered keto-friendly because they are also low in carbs. The process is almost the same as the nut milk. Pour in ½ cup of your desired seeds into the blender and add 4 cups of water. Blend until you get a smooth texture. Use a muslin cloth or nut bag to strain the mixture and throw the remains away. You can drink it straight up or refrigerate it for later use.

Coconut milk beverages are also a good milk substitute. Unsweetened coconut milk beverages is a great keto-friendly milk that can be added to your diet. Making coconut milk is simple. Cut a fresh coconut into pieces and pour it in a blender with water. Next, blend the mixture till you get a smooth texture. Add more water if you feel that the mixture is too thick and blend again to let everything mix well. You can throw the remains away or add it to any other keto dish you prefer. The liquid mixture that is strained is then drunk right away or refrigerated for later use. Ensure you don’t take canned coconut milk.

9 Low-Carb Milk Alternatives that are perfect for a Keto Diet

1. Almond Milk: When you are thinking of the perfect low-carb milk alternative, almond milk should come first. Almond milk is made from almonds. One cup of unsweetened almond milk will generously give you 15 calories and 1g of net carbs. This makes almond milk keto-friendly.
2. Unsweetened chocolate almond milk: So, there’s a chocolate version of almond milk that is still gotten without any artificial additives. 8 ounces of this milk gives 1g of net carbs and 3 grams of fat, making it fit for the keto lifestyle.
3. Hemp Milk: Hemp milk is made from soaked hemp seeds that are blended and strained. One cup of unsweetened hemp milk will give you 1 gram of carbs and 1 gram of net carbs. That is low, right? This is why this milk is an alternative to dairy milk.
4. Half and Half: Half and Half means half dairy milk and half cream. It is considered a low-carb milk alternative as an ounce of it contains just 1g of carbs. It is also high in fat, giving roughly 10% – 13% of fat which is perfectly fine for a keto diet.
5. Heavy Whipping Cream or Double Cream: Heavy cream is the fatty content of freshly made milk. It is higher in fat than half and half. A serving contains 1g of carbs and 4 grams of fat.
6. Flax milk: Flax milk is a keto milk that is derived from flax seeds. One cup serving of unsweetened flax milk is embodied with low calories, 1g of carbs and 2.5 grams of fat. 
7. Coconut milk: Those following a keto diet would want to make coconut milk their best bet. A serving of this plant-based milk contains just 5g of net carbs.
8. Pea milk: This is another nutritious milk that is keto-friendly. Pea milk tastes like cream. Pea milk is high in protein. A serving of unsweetened pea milk is just equal to 2g of net carbs.
9. Cashew milk: Cashew milk is derived from the sweet cashew nuts. It does not have high carbs so you can safely have them in place of milk. A cup of unsweetened cashew milk contains about 2 grams of net carbs.

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Drinks you should stay away from on the Keto Diet

Beer should be avoided on the keto diet. 12 ounces of beer can give you a large amount of 12.8g of carbs. You can go for light beer instead and it should be taken in moderation.

Sugary cocktails should also be avoided. These cocktails contain sweeteners that could add up your carb content as quickly as possible.

Red Sangria should not be taken on keto. It is a combination of mixers, fruit juice, and wine. These are high in carbs. Just one cup of this drink can give you 18.9g of carbs. 

Regular soft drinks should not be on the list. So you will have to cut down your consumption of Coke, Pepsi, and the like as they are high in sugar and will add up your carb intake quickly. Some of these drinks contain up to 50 – 70 g of net carbs.

Flavored or sugary beverages should also be avoided on keto as they are made with added sugar which is high in carbs.

The Bottom Line on Milk and the Keto Diet

You can have small portions of full-fat milk on keto. But nut and seed milk are lower-carb milk alternatives that are best for you. Avoid sweetened and flavored milk because they are high in carbs. Even when you take milk alternatives, remember that moderation is very important. You should take things in small portions so as to be able to enjoy other varieties of keto food. Yes, you can still enjoy milk without being kicked out of ketosis.