As you browse through the diverse range of milk options at your nearby grocery store, you might come across an impressive sight which could cause your eyebrow to wrinkle in amazement. It is surprising to think that milk can be produced using ingredients such as nuts, seeds, legumes, and oats. Due to the numerous available options, it has become easier than ever to find a milk variant that is both low-carb and suitable for a keto diet.
In order to maintain a state of ketosis, where the body burns fat for energy, individuals following the ketogenic (or keto) diet must consume meals and snacks that are high in fat and low in carbohydrates, while also including a moderate amount of protein. Healthline advises limiting net carbohydrate intake to approximately 25-30 grams per day.
Finding low-carb beverages may seem overwhelming initially, but you can stay on track by focusing on net carbs. Simply calculate net carbs by subtracting the fiber from the total carbs when examining the nutritional label.
When choosing a milk option that is suitable for a keto diet, it is recommended to select products with less than 5 grams of net carbohydrates per serving. It is even preferable to choose products with lower net carb content. This implies that you should steer clear of milk that is made using carbohydrate-rich ingredients such as rice and oats.
Make sure to avoid cow’s milk and goat’s milk as they also contain a high amount of carbohydrates. Instead, opt for one of these plant-based milk alternatives that meet all your macro requirements.
1. Macadamia nut milk
Macadamia nut milk is an excellent milk option for those following a keto diet due to its high fat and low carb content. Each carton provides a rich creaminess similar to cow’s milk and is incredibly tasty. If you happen to come across unsweetened macadamia nut milk, seize the opportunity to get it.
According to the USDA, one cup of Milkadamia unsweetened macadamia nut milk has less than one gram of net carbs and 1 gram of protein.
Macadamia nut milk sets itself apart by not only providing low-carb advantages but also offering a substantial quantity of fat that no other nut milk can match. Milkadamia reports that just a single cup of this milk contains 3.5 grams of total fat. Any ingredient that combines high fat and low carb is highly desirable for individuals following the keto diet.
Due to its high fat content (and calorie count), it is often advised to reconsider consuming macadamia nuts. The reason for this caution is likely their irresistible taste, which makes it easy to indulge excessively. According to the USDA, a single cup of dry roasted and salted macadamia nuts provides a staggering 945 calories, so it is important to bear this in mind before taking a handful.
Despite our appreciation for the rich fat and low carbohydrate composition of this particular nut milk, there is a minor drawback when considering its inclusion in your shopping list. In comparison to other milk alternatives, the availability of macadamia nut milk is somewhat limited, thus necessitating a visit to a specialized supermarket that specializes in natural and organic products.
2. Almond milk
On the contrary, almond milk is widely accepted and readily available, and it also comes at an affordable price. With its extensive presence in various grocery stores and coffee shops, locating almond milk to meet your dietary requirements won’t pose any difficulties.
Besides its keto benefits, there is much to know about almond milk, including the fact that an 8-ounce serving of Blue Diamond unsweetened almond milk contains 30 calories and less than 1 gram of net carbs, making it an excellent choice.
When looking for almond milk, it is important to read the labels and avoid types that have added sugars. This is because even those sweetened with honey may contain excessive sugar for a keto diet. Therefore, always make sure that the carton is labeled as “unsweetened.” The nutty flavor of almond milk can be a good substitute in many recipes, whether it’s a small amount in your morning coffee or in a low-carb smoothie to start your day off right.
If you’re interested, you can try making a batch of almond milk at home – the process is simpler than you might expect. By soaking raw almonds, blending them, and then straining the mixture, you can create a freshly made, refreshing glass of low-carb milk.
You can start by adding vanilla bean or a small amount of ground cinnamon, then give it a unique name as your keto signature drink. Whether you choose to make it at home or opt for one from the many options of unsweetened almond milk available on the shelves or in the fridge, you’ll surely find one that you adore.
3. Unsweetened chocolate almond milk
Although it may not seem like a keto-friendly choice, a cold glass of chocolate milk can actually be enjoyed by many. Despite already discussing unsweetened almond milk, it is important to note that there is also a delightful chocolate version available, which we believe all keto dieters should be aware of.
Blue Diamond provides a low-carb option with its unsweetened chocolate almond milk, which satisfies the cravings of those on the keto diet while still delivering a rich chocolatey flavor. A serving of 8 ounces of this chocolate almond milk contains approximately 1 gram of net carbs and 3 grams of total fat, allowing you to consume one or two servings per day without exceeding your carb limit.
When considering each step, you can rephrase the text as follows while keeping the same meaning: Without a doubt, the chocolate milk alone provides a pleasant and genuine chocolate taste; however, it lacks the irresistibly sweet element that is commonly associated with chocolate milk. There are several methods to sweeten it without compromising your state of ketosis.
There are various sweeteners that are considered to be among the best. These include stevia and monk fruit, which are natural options, and sucralose, an artificial choice. Additionally, erythritol and xylitol, both classified as sugar alcohols, can be tried. These sweeteners can be used in moderation to maintain flavor and adhere to a low-carb diet, such as the ketogenic diet.
4. Coconut milk
Coconut milk is a preference for numerous individuals due to its inherent sweet coconut flavor, smooth texture, and pale hue.
The fat content of coconut milk determines its thickness. To make coconut milk, grated coconut meat is blended with water until it becomes a fine blend. Strain the milk using gauze and a sift to separate the creamy coconut milk from the blended coconut (coconut flour). The coconut flour can be dried and reused.
Coconut milk contains a substantial amount of nutritious fats, with the majority being MCTs (medium-chain triglycerides).
5. Soy milk
Soy milk, also known as soya milk, is a type of plant-based milk that was initially derived from tofu. It possesses a predominantly neutral taste with a slight sweetness, enabling it to be paired with both sweet and savory dishes and beverages. Its texture is smooth, and it exhibits a color ranging from white to tan.
Soy milk is produced through a series of steps. First, soybeans are soaked in water and then blended with water until a smooth consistency is achieved, ensuring no large pieces remain. The mixture is subsequently boiled and strained using gauze and a sift, separating the soybeans from the resulting soy milk.
Companies enhance the taste of milk by incorporating flavorings, including vanilla, salt, sweeteners, and other additives. Soy milk is rich in calcium, potassium, and vitamin B12. Individuals adhering to an extremely strict ketogenic diet may prefer to eliminate soy products from their dietary choices. Consequently, soya milk is not considered among the most suitable keto milk alternatives.
6. Flax milk
Flax seeds can be used to produce flax milk, which possesses a similar rich and nutty taste to almond milk. The color of this milk may range from light to darker tan, determined by the type of flax seeds employed.
To make this plant-based milk, start by soaking flax seeds in water overnight. Once soaked, grind the seeds and separate the gelatinous substance from them. Finally, blend the seeds with fresh water to create an emulsion of cold-pressed flaxseed oil and filtered water.
Once you have blended it, it is necessary to strain the mixture in order to separate the flaxseed meal from the flax milk, which contains high amounts of omega 3 fatty acids and vitamin E.
7. Cashew milk
Cashew milk is another well-liked plant-based milk option due to its creamy and delicious nature, making it suitable for various recipes requiring milk. With a smooth and nutty flavor, as well as a light cream hue, cashew milk is crafted by combining cashews with filtered water. The process is straightforward and akin to the methods employed for other milk alternatives. Either soaking the cashews overnight or boiling and blending them until a smooth consistency is achieved renders cashew milk ready for use.
Cashew milk stands out due to its ability to be made either strained or unstrained. The unstrained variety comprises of smoothly blended cashews that contribute to its distinct creamy consistency. This milk is an abundant source of magnesium, iron, calcium, vitamin A, and vitamin D. Certain companies choose to enhance their cashew milk by incorporating supplementary nutrients.
8. Pea milk
Although peas are not ketogenic, pea milk does not contain the entire pea but rather only the extracted pea proteins from yellow peas.
Firstly, the yellow peas undergo a process to transform them into pea flour. Afterward, the protein is separated from the fiber and starch in the flour. Subsequently, the pea protein can be combined with water and additional seasonings, like salt, sunflower oil, or vitamins, by blending them together.
Pea milk does not have the taste of peas specifically, rather it has a neutral flavor, which allows for the addition of seasonings like vanilla and cocoa powder according to personal preference. It is a protein-rich dairy alternative that contains adequate fat content, and is also abundant in vitamin B12, iron, and calcium.
