Is Oat Milk Good For Keto Diet?

Milks with a moderate to high carb content should be avoided by keto dieters.

For instance, because they are high in added sugar-derived carbohydrates, all sweetened milks—including sweetened variants of keto-friendly milks—should be avoided.

Other milks to stay away from while on the keto diet include the following:

  • Animal milk. Lactose, or milk sugar, can be found in cow’s milk. This comprises raw cow’s milk, milk that has been ultra-filtered, and evaporated milk. There are 12 grams of net carbohydrates in one cup (244 mL) of 2% milk (1).
  • Acorn milk. A natural source of carbohydrates, oats are used to make oat milk. Because of this, oat milk is not suitable for keto. A cup (240 mL) has 17 grams of net carbohydrates (2).
  • cereal milk. Rice, like oats, is naturally high in carbohydrates, thus rice milk is also a higher carb milk option. A cup (240 mL) has 21 grams of net carbohydrates (3).
  • milk condensed with sugar. Condensed milk is used to make sumptuous sweets but contains a lot of added sugar. You shouldn’t use it when on a ketogenic diet because of its high sugar content. There are a staggering 165 grams of net carbohydrates in one cup (240 mL) (4).
  • goat milk The inherent sugars in goat’s milk, like those in cow’s milk, make it too heavy in carbohydrates to be keto-friendly. A cup (240 mL) has 11 grams of net carbohydrates (5).

Cow’s milk, oat milk, rice milk, condensed milk, and goat’s milk are a few of the higher carb milks that should be avoided when following a ketogenic diet. Additionally, stay away from sweetened variations of keto-friendly milks.

Can I drink oat milk on a low-carb diet?

When making oat milk, oats are soaked in water for the night, blended with new water, and the liquid (milk) is separated from the seeds by passing them through cheesecloth.

Some oat milk brands come with extra sugar, tastes, salt, stabilizers, preservatives, and even oils. Unsweetened oat milk has the following ingredients in an eight-ounce (240 ml) serving (*):

  • calories 79.2
  • Fat 1.49 grams
  • carbohydrates in 14 grams (12.08 grams of net carbs)
  • Fiber 1.92 grams
  • protein in 4.01 grams

In addition, an eight-ounce serving of oat milk offers:

  • Calcium at 2% RDI
  • Potassium at 2% RDI
  • The 5% RDI for salt
  • RDI of iron is 6%.

How Many Carbs In Oat Milk?

Unsweetened oat milk includes 14 grams of carbohydrates and 1.92 grams of fiber in an eight-ounce (240 ml) portion, for a total of 12.08 grams of carbohydrates. Remember that certain products can have extra sugars, which would increase the amount of carbohydrates.

Oat milk is not a low-carb food in any case, even if it is unsweetened. Additionally, it has a glycemic index score of roughly 69, which is regarded as moderately high.

How quickly a food will elevate your blood sugar is determined by its glycemic index. Oat milk falls into the medium or moderate group of low glycemic foods because it has a rating of 55 or less.

Is Oat Milk Healthy?

Whole oats are quite nutritious. They are a good source of B vitamins, which help with cellular health, neurotransmitter development, energy metabolism, and many other things.

Since the body cannot store B vitamins, you must constantly replenish them through a healthy diet. For this reason, eating foods high in B vitamins is crucial.

Beta-glucans, a special kind of soluble fiber found only in oats, have been demonstrated to boost the immune system, lower cholesterol, and cut the risk of heart disease (*).

As the soluble fiber has been removed from the plant material, oak milk does not typically offer these advantages because the majority of the fiber is located in the grain itself.

Nevertheless, oat milk offers a lactose-free substitute for cow’s milk and, at 4 grams per eight-ounce cup, is a respectable source of protein.

Oat milk sold in stores is frequently enriched with vitamins and minerals. If you’re allergic to cow’s milk, this makes it a good option to receive your calcium and vitamin D.

Last but not least, oats have avenanthramides, which are antioxidants that have been shown to lower inflammation in skin cells and even guard against heart disease and colon cancer.

Additionally, they aid in the synthesis of more nitric oxide, which improves blood flow, supports muscular growth, and lowers blood pressure.

As long as you’re not concerned about carbohydrates, oats are a healthy addition to your diet because avenanthramides are nearly solely contained in them.

Is Oat Milk Keto-Friendly?

Oat milk isn’t suitable for the keto diet, sadly, because it has too many carbs. It’s still not a low-carb food, even if you purchase the unflavored or unsweetened variety.

Unsweetened oat milk has roughly 12 grams of net carbs per eight-ounce serving, which is half or more of the daily net carb limit for a keto diet.

Keep in mind that you must consume less than 20 to 25 grams of carbohydrates per day, or less than 5% of your daily caloric intake, to remain in ketosis.

These 12 grams of net carbs would be considerably healthier for your keto diet if they came from whole, non-starchy veggies like spinach, kale, cabbage, broccoli, or arugula.

If you want low-carb milk, almond or coconut milk would be far better choices. These can be added to low-carb cereals, smoothies, baked products, desserts, and batter.

We regret to inform you that oat milk is not appropriate for low-carb or ketogenic diets. About half of the daily carbohydrate allowance needed to maintain ketosis is found in one meal.

Instead, we advise using nut milk, such as almond or coconut milk. These are typically better plant-based substitutes for cow’s milk and contain fewer carbohydrates to support your ketosis.

Will Oatmilk kick me out of ketosis?

There are 79.2 calories, 1.5 grams of fat, 4 grams of protein, and 14 grams of total carbs, of which 2 grams are fiber and 12 are net carbs, in 240 ml (8 oz) of oat milk.

Oat milk is incredibly nutrient-dense; it is high in protein, a special kind of fiber, as well as a ton of micronutrients including calcium, phosphorus, vitamin B12, and a ton of other minerals. However, oat milk has a significant net carb content as well. More than half of a rigorous keto dieter’s daily net carb allotment (240 ml) are net carbohydrates.

Oat milk is not a non-ketogenic milk alternative due to the quantity of net carbohydrates it contains. This means that a rigorous keto dieter cannot use it. You can still take it if you are not strictly following a ketogenic diet or are only following a low-carb diet. However, you must pay close attention to how much you ingest.

Is oat milk carb-rich?

Of all the plant-based milk variants, unflavored oat milk offers the most calories and carbs. Even though the sugar in oat milk is natural, it has a lot of carbohydrates. Oat milk offers more riboflavin, or vitamin B-2, than cow’s milk, along with soy milk.

Does keto allow yogurt?

There are several varieties of cheese, the most of which are high in fat and very low in carbohydrates, making them ideal for the keto diet.

One gram of carbohydrates, six grams of protein, and a healthy dose of calcium are all present in only one ounce (28 grams) of cheddar cheese (28).

Despite having a lot of saturated fat, cheese hasn’t been proven to make you more likely to get heart disease. In fact, according to some research, it might even help prevent this ailment (29, 30).

Additionally, cheese includes CLA, which has been connected to benefits in body composition and fat loss (31).

Additionally, frequent cheese consumption may lessen the aging-related loss of muscular mass and strength.

In a 12-week study of older persons, it was discovered that those who consumed 7 ounces (210 grams) of ricotta daily lost less muscle mass and strength than those who didn’t (32).

Keto cheese list

  • indigo cheese
  • Brie
  • Camembert
  • cheddar
  • chevre
  • Cooper Jack
  • artisanal cheese
  • cheese, cream
  • feta
  • a goat cheese
  • halloumi
  • Havarti
  • Limburger
  • Manchego
  • mascarpone
  • mozzarella
  • Muenster
  • Parmesan
  • Jalapeno Jack
  • provolone
  • Romano
  • cheese strands
  • French cheese

Plain Greek yogurt and cottage cheese

Cottage cheese and plain Greek yogurt are healthy, high-protein foods. You can eat them in moderation when on keto even if they do contain some carbs.

Yogurt and cottage cheese have both been demonstrated to aid in reducing hunger and fostering feelings of fullness (33, 34).

Both of these are delicious on their own as a snack, but you can also mix them with chopped almonds, cinnamon, or other spices to create a quick keto treat.

Cream and half-and-half

The fatty part of fresh milk that is removed during milk processing makes up cream. On the other hand, half-and-half is a mixture of half whole milk and half cream.

These two dairy products are both excellent for keto because they are both very low in carbohydrates and high in fat (35, 36).

Butter and cream are high in CLA like other fatty dairy products, which may help with fat loss (31).

Dietary recommendations for 2021 from the American Heart Association include limiting foods high in saturated fat. A lower risk of heart disease and stroke is associated with substituting plant-based sources of fat or polyunsaturated fats for animal and dairy fat (37).

High-fat dairy products may not be that closely associated with heart disease, according to several studies. Others contend that consuming high-fat dairy products in moderation may lower your risk of heart attack and stroke. However, the evidence is still circumstantial (30, 38, 39).

This is a topic that is still being debated and can vary depending on a variety of factors, such as how much processing the food has through (37, 40).

Popular choices for adding to coffee or substituting for tiny amounts of milk when cooking on the keto diet are cream and half-and-half.

Unsweetened plant-based milk

Soy, almond, and coconut milk are among the plant-based milk variants that are suitable for the keto diet (41, 42, 43).

You ought to pick versions without added sugar. Options that have been sweetened contain too much sugar to be deemed keto-friendly.

Furthermore, you should stay away from oat milk because even unsweetened oat milk has too many carbs to be suitable for a ketogenic diet (44).

The keto diet is compatible with a variety of dairy products and dairy substitutes, including cheese, plain yogurt, cottage cheese, cream, half-and-half, and several unsweetened plant milks.

Which milk contains the fewest carbs?

  • stevia-free almond milk (0g net carbs per cup) Almond Breeze is also a nice brand, but Silk is my fave.
  • Natural coconut milk (1g net carbs per cup)
  • Buy unsweetened cashew milk on Amazon (1-2g net carbohydrates per cup)!
  • stevia-free soy milk (0-4g net carbs per cup)
  • Purchase unsweetened macadamia milk from Netrition for 0–1g net carbohydrates per cup.

Is peanut butter keto?

Peanut butter has both fiber and good fats, and it has a modestly low carbohydrate count. Depending on how it is produced, peanut butter has a balanced nutritional profile and can be included to ketogenic diets.

This graph compares the carbohydrate content of various brands of peanut butter in a 2-tablespoon (3237 gram) serving.

On the keto diet, some people prefer to count net carbs (total carbs minus fiber), therefore we’ve also provided net carb statistics (2).

Why is cream keto and milk is not?

Half and half is the lowest of the low in an universe of creative titles. Simply put, half and half refers to milk and cream. What distinguishes milk from cream, then?

The liquid we obtain from cows is called milk, as you may already know. During the milk extraction process, an intriguing thing occurs. What we refer to as the cream naturally rises to the top due to variances in density. The milkfat that is naturally present in milk is what is known as cream. If you’ve ever purchased milk from a local farmer and wondered why there was a line of cream at the top when you opened the cap, you now know why!

The amount of the fat that the dairy farmer decides to homogenize is what determines the variances in milk types like 2%, whole, skim, etc. Simply said, homogenization refers to how evenly and thoroughly producers spread those fat particles throughout the milk. Remove all of the milkfat? That’s skim. Use 3.5-4%? Whole milk, then. 2%? Well, I’m sure you can guess[*].

Is milk better than half and half on keto?

No, not at all. Since cream is the fat that accumulates at the top of milk during the milking process, cream has a greater fat to lower carb ratio and is therefore preferred to milk for the ketogenic diet.

In comparison to cream, milk contains more lactose, the milk’s natural sugar. Any milk addition will raise the carb concentration since lactose increases when the carb count is raised.

What are the nutritional benefits of half and half?

In general, half and half has a low sugar and glucose content while being high in calories and saturated fats. Two grams of fat, one of which is saturated, and 0.6 grams of carbohydrates are included in one tablespoon.

As we typically associate those nutrients with milk[*], half and half is also high in calcium and vitamin A. In addition to vitamin A’s importance for eyesight, the immune system, and reproduction[*], calcium also aids in bone development and maintenance.

How many carbs are in half and half?

Per tablespoon, there are 0.6 carbohydrates. Even while this isn’t much, if you’re not careful, it could still push you past your limit. Your best option is to get black coffee and add your own, or always choose homemade coffee since fast food chains in particular frequently add a lot of half and half (and occasionally sugar) to their coffee.

Can half and half break intermittent fasting?

Yes. Since all calories must be restricted while fasting, half and half would end your fast. Avoid putting this in your coffee in the morning if you wish to adhere strictly to your fast.

Although coffee has a minuscule amount of calories—between 2 and 12 for a cup of black coffee—most people nevertheless include it in their fasts because of this.

Is oat milk beneficial for losing weight?

Are you following a tight diet and unsure if oat milk is a good choice for losing weight? There are various factors to take into account when reducing weight, from exercising regularly to eating healthily and following diet plans.

To add nutrients and enhance flavor, oat milk made from plants is a wonderful alternative to dairy milk. Discover the advantages of oat milk for weight loss that are dairy-free.

Is oat milk beneficial for losing weight? Oat milk is beneficial for weight loss since it is a low-fat, low-calorie beverage. Consume in moderation and stay away from sweetened kinds because they add extra sugar and calories.

One must make sure to keep a proper diet full of macro and micro nutrients in order to stay fit and healthy. Although milk is regarded as one of the healthiest components of a balanced diet, cows’ milk is high in fat.

Oat milk is the ideal substitute for a milk-like beverage that is dairy free. In addition, oat milk is recommended for weight loss by a lot of medical professionals.

It is ideal for those who avoid dairy products because it is entirely dairy-free. For answers to frequently asked questions regarding oat milk and how it can aid in weight loss, keep reading.