The ketogenic or keto diet is really storming the majority of the world population. While there are plenty of keto-friendly foods in the market and in homes, a lot of keto dieters, especially those who enjoy milk are still looking out for the kind of milk that can be taken on keto. This is of a serious concern as whole milk or dairy milk cannot be taken. One cup of whole milk has a high content of carbs, up to 12 grams of carbs and sugar. Thus, some keto dieters have chosen a healthy milk option like soy milk. The question is, is soy milk keto?
If you want to know the best and worst kinds of milk to avoid on keto, then you should read this article.
Soy Milk is a Type of Milk that can fit into the Keto Diet in Moderation
Soy milk is not a strictly ketogenic food. If you take it in small amounts, it may still fit into your keto diet. Otherwise, it can take someone out of ketosis.
What is Soy Milk? A Milk Alternative
Soy milk is from the country of China. It is found in soybeans and is made by soaking the soybeans in water until tender and then grinding them to paste. The liquid is then extracted from the paste while any solid particle that is found is thrown away. The extracted liquid is soy milk.
Soy milk is considered a healthy alternative to dairy and keto dieters can make use of this product safely as long as it is consumed moderately.
Soy Milk Nutrition Facts – Carbs and More
The unsweetened variety of soy milk mainly consists of soybeans and water. You will get 4 grams of carbs and fat when you take in just one cup of unsweetened soy milk. Soy milk is supplemented with plenty of vitamins and minerals. And if you are thinking of increasing your protein intake, soy milk is one good milk you can take. It is low in carbs and contains antioxidants. Soy milk makes one’s heart healthy as it increases the level of good cholesterol in the system.
Is Soy Milk Allowed on the Keto Diet? Can this Soy Product be Keto-Friendly?
In order to flourish in your keto journey, you need about 20-50 grams of carbs per day. Soy milk can help you achieve that. One cup of unsweetened soy milk contains about 4 grams of carbs. It is therefore low in carbs. As long as it is taken in moderation, it will not exceed your carb intake.
How to Drink Soy Milk on the Keto Diet Without Kicking You Out of Ketosis
If you are a lover of soy milk, there’s no doubt that you won’t be able to do without it. Here are a few tips of how to safely drink soy milk without leaving ketosis.
Opt for Unsweetened Soy Milk – A Low-Carb Milk Choice
The key to safely including soy milk in keto is to choose a healthy variety of it. Plain, unsweetened soy milk is another healthy choice for keto dieters. It has no additional sugar or oils. Just distilled water and soybeans. It is also a low-carb milk alternative. A cup of unsweetened soy milk contains no more than 4g of carbs which is not above your daily carb intake recommendation.
Watch your portions of Soy Milk to Avoid Excess Carbs
Even when soy milk contains low carbs, it is wise to watch how much you consume them. Taking too much of them may add up carbs quickly and result in excess carbs. This will eventually kick you out of ketosis. Just a cup or two of soy milk is enough to stay put on ketosis. Anything higher than that puts you at risk of leaving ketosis.
Avoid Flavored Varieties of Soy Milk which may not be Keto-Friendly
While there are unsweetened varieties of soy milk, there are flavored and sweetened varieties. Some milk brands add sugar. One cup of sweetened soy milk may contain up to 12 grams of carbs and sugar. Avoid these varieties as they are not keto-friendly milk.
The Pros and Cons of Drinking Soy Milk on the Keto Diet
Including soy milk on the keto diet has its pros and cons. Are you interested in knowing about them? Then read further.
Pros of Soy Milk for the Keto Diet
Drinking soy milk is good for the heart. Soy milk contains unsaturated fats that evidently lowers bad cholesterol level in the blood while increasing the level of good cholesterol. Soy milk is also low in carbs and good for proper formation of bone.
Cons of Soy Milk on the Low-Carb Diet
Soy milk contains phytoestrogens. Are you familiar with the estrogen hormone? It is a kind of hormone found in humans. Phytoestrogens resemble that hormone. However, research is currently ongoing to confirm the effect of Phytoestrogens in the human body. Some are already assuming that it may cause hormone irregularities. Soy milk can also cause gut bacteria. This can further lead to digestive problems. Those who consume soy milk may not be able to fully absorb essential minerals into the body.
Better Keto-Friendly, Low-Carb Milk Alternatives to Drink on the Keto Diet
As we have seen, it is best to stay away from varieties of soy milk that is flavored. They may be higher in carbs than others. You can opt for low-carb alternatives of keto milk however that can be incorporated into keto.
Coconut Milk – An Unsweetened, Keto-Friendly Milk
Unsweetened coconut milk is among the plant-based milk options that people enjoy taking. It contains just coconut and water. Coconut milk is nutritious. Drinking a cup of coconut milk will infuse into your system 3 grams of net carbs and 11.8 grams of fat. You’ll also come across the sweetened coconut milk which has about 6 grams of carbs. When you go out to buy canned coconut milk, it is best to get unsweetened ones so you won’t be put out of ketosis.
Unsweetened Almond Milk – A Good Milk for Keto
You surely must have heard about almond milk. Almond milk is a beverage that is good for keto. It is a good milk to make at home. Almond milk is a great house of vitamin E, potassium and calcium. One cup of unsweetened almond milk is approximately equivalent to 2 grams of net carbs. You will agree that this milk has low carb content and will be a good pick among other milk choices.
Be wary of sweetened versions of almond milk though. Yes, some brands add fillers and sugar to their almond milk so you should thoroughly scan before you select anyone. A cup of sweetened almond milk is massively loaded with about 13 grams of carbs.
Heavy Cream – A Keto-Friendly Type of Milk
Heavy cream is made from the fat separated from fresh cow’s milk. This fat is then used to make whipped or buttercream. Cow’s milk and heavy cream are different in taste and texture. Still, heavy milk is a healthy dairy milk alternative that keto dieters can enjoy. An ounce of heavy cream (about 30ml) contains only 1 gram of net carbs and lots of fat. It is thus rightly fitted into the keto diet. Heavy cream can be used to make keto-friendly desserts and keto cookies.
Some milk brands add sugar to their heavy cream. Make sure you check that there are no artificial sweeteners or additives to heavy cream the next time you enter a shopping mall or market.
Milks to Avoid on Keto
To ensure that you are within your daily carb limit, it is best to avoid milk choices that is high in sugar as it may mean high in carbs.
Cow milk should be avoided on a keto diet. It contains a milk sugar called lactose. One cup of cow milk contains about 12 grams of net carbs which is on the high side for those who want to strictly adhere to the low-carb diet.
Rice milk is also another milk to avoid in the diet. As you know, rice is high in carbohydrates. Rice milk will therefore contain a high amount of carbs. One cup or about 240 ml of rice milk contains up to 21 grams of net carbs.
Like cow milk, goat milk contains milk sugar which makes it not a keto-friendly beverage. A cup of goat milk may contain up to 11 grams of carbs.
Condensed milk contains natural sugar which makes up 165 grams of net carbs per cup serving. It should be avoided. Regular milk, evaporated milk, and ultra-filtered milk should also be avoided.
Sweetened versions of keto-friendly milk should also be avoided as they have added sugars and fillers that will increase the carb content and net carb count that you consume.
What about other Soy Products?
You may be wondering, ‘Can I consume soy products like Tofu on the keto diet?’ Let’s look at some facts. Soy products go through a lot of processing. They should be avoided on keto. They also contain phytates which may put someone at risk of having gut bacteria. There are some soy products, though, that are low in carbs and can be eaten on keto. But these ones should still be eaten in moderation.
Oat milk
Oat milk is a plant-based milk that is full of potassium and calcium. Oat milk is made just the same way as soy milk. It is soaked, blended, and filtered to leave the liquid which becomes the milk. Those who eat oats with milk will testify that it is a delicious meal. So you can imagine drinking oat milk. It has a similar taste to cow milk but it can trick you into consuming lots of it on keto. You should stay away from oat milk. Here’s why.
Regrettably, Oat milk will make you add weight. Yes, it is not drunk to lose weight. It is high in fat and calories and taking this milk will quickly add up your carb content. One cup of unsweetened oat milk is engulfed with 17 grams of carbs, 130 calories, just 3 grams of protein, 1.5 grams of fat, and 6 grams of sugar. It may even put people at risk of having diabetes since it contains sugar.
Macadamia Nut Milk
Macadamia nut milk is derived from macadamia nuts. The nuts are soaked and blended and the mixture is strained. The milk has a buttery taste and is a tasty beverage. In case you don’t know, macadamia nuts are keto-friendly. Thus, its milk will also be keto-friendly.
This nut milk is high in fat but it has low sugar and carbs. You’ll recall that this description fits well with a keto diet. Let’s briefly look at the nutritional facts of this delicious milk. Taking in a cup of macadamia nut milk equals taking in 50 calories, 5g of total fat, and 1g of carbs. Don’t be alarmed. It’s not on the high side. Macadamia nut milk is a great option for those who love milk and wants to add it to their meal.
Pea Milk
Pea milk is made from peas but unlike other dairy products, the peas are not soaked. They are ground into flour. Protein is then separated from the flour, purified, and blended with the water to give pea milk. It also has a similar taste to cow milk and contains vitamins.
According to research, pea milk contains low carbs. A cup of unsweetened pea milk per serving will give you 1 gram of carbs and 4.5g of total fat. So truly it has low carb and has complemented it with the high fat. It does not contain sugar. It thus can be safely added to a keto meal.
Net Carb Calculator
Calculating your net carb count is not as difficult as you imagined. And you shouldn’t run away from it because knowing your net carb count will help you easily stay on keto. But what is a net carb? Net carbs refer to carbs found in food that are directly infused into the body and used as fuel. This means not all carbs are included in net carbs. To calculate net carbs:
- Check the label for nutritional information of the product you are about to buy.
- Look for the number of total carbs in the product including fiber and sugar alcohol.
- Subtract the amount of fiber from sugar, and divide it by 2. Then subtract the result from the total carbs. This will give you net carbs.
The formula is: Net carbs = total carbs – (fiber – sugar alcohol/2)
What makes Milk Keto-Friendly?
Keto-friendly milk options are low in carbs and contain no added sugar such as pea milk, almond milk, and coconut milk. They can thus be added to the keto diet.
The Bottom Line – Is Soy Milk a Keto Beverage?
Soy milk is not a strict keto beverage. Even when you go for the unsweetened varieties that are low in carbs, they should be consumed in decent amounts so that your carb intake does not add up quickly and kick you out of ketosis.
To safely consume soy milk, do not purchase the sweetened ones as those ones will be high in sugar and carbs and disrupt your keto diet journey.
Frequently Asked Questions(FAQs)
Almond milk is the best keto milk. It contains low carbs and can be added to the keto diet.
Almond milk contains the least carbs and calories. It has just 1g of carbs and 40 calories.
The amount of carbs found in 2% milk is up to 12 grams. It is thus best to avoid it on a keto diet.
Yes, it is as long as it is eaten in smaller portions.
Coconut oil is keto-friendly for you because it contains high healthy fat and zero carbs.
Soya milk is free from gluten. Some products could contain gluten, though. Confirm from the nutrition label if the one you are buying has gluten or not.
