CAN YOU DRINK MILK ON KETO DIET?
Keto is a very low carb, high fat, moderate protein diet.
So, are you allowed to consume milk on the keto diet? Yes, but you Yes, but you need to be cautious while serving size!
You need to make sure to pick whole milk for the higher fat content. A single cup of whole milk has almost 12 grams of carbohydrates, which takes up nearly half of some dieters’ daily carb allowance. You can have almond milk while being on a keto diet. However, you need to double-check the label since some almond milk has added sugars that drive up the carbs. Plain unsweetened almond milk only has three grams of carbs per cup.
Another kind of milk that you can consume is soy milk. Unsweetened soy milk is a great substitute for normal milk and won’t eat up your carbs. Unsweetened soy milk contains four grams of carbs in one cup. However, you need to make sure to purchase unsweetened or flavored varieties that can add up carb count–and kick you out of ketosis.
Fun fact that you can even have milkshakes & smoothies, only if you’re super careful about measuring ingredients! You’ll need to pick a low-carb base like unsweetened almond milk, add in a keto-friendly matcha or protein powder, plenty of ice, and only a small amount of fruit. Berries have the lowest carbs and are the safest bet. For example, a half-cup of blueberries comes in at around 10 grams of carbs. Be warned: enjoying a smoothie means you’ll have to skimp on carbs for the rest of your meals and snacks. Or, look for frozen smoothie mixes that contain no added sugar. Dole’s Keto Berry Blend is made of raspberries, strawberries, blueberries, and avocado and contains just 8 grams of carbs.
Drinks you need to avoid consuming keto diet :
1. Cow’s milk
Cow’s milk contains lactose or milk sugar. This includes evaporated milk, ultra-filtered milk, and raw cow’s milk. One cup (244 mL) of 2% milk contains 12 grams of net carbs.
2. Oat milk
Oat milk is made from oats, which are naturally high in carbs. This makes oat milk inappropriate for keto. One cup (240 mL) provides 17 grams of net carbs.
3. Rice milk
Like oats, rice is naturally high in carbs, making rice milk a higher carb milk choice, too. One cup (240 mL) contains 21 grams of net carbs.
4. Sweetened condensed milk
Condensed milk contains high amounts of added sugar and is used for making decadent desserts. Because of its high sugar content, you shouldn’t use it while on keto. One cup (240 mL) contains a whopping 165 grams of net carbs.
5. Goat’s milk
Similar to cow’s milk, goat’s milk contains natural sugars that make it too high in carbs to be keto-friendly. One cup (240 mL) provides 11 grams of net carbs.
You can have keto milk drinks like almond milk & soy milk if they are unsweetened & need to be cautious while serving size!