The sort of almond milk and what else you’re eating and drinking during the day will determine whether it fits into a keto diet.
Carbohydrate intake is often limited to 510% of total calories on a keto diet. Carbohydrates would be reduced to 2050 grams per day on a 2,000-calorie diet (6).
Unsweetened almond milk has only 1.4 grams of carbs per cup (240 mL), as well as 37 percent of the daily value for calcium and 46 percent of the daily value for vitamin E, making it a healthy keto diet alternative (4).
Sweetened almond milk, on the other hand, is much more difficult to incorporate into a keto diet, as it contains 16 grams of carbs and 15 grams of sugar (5).
Sweetened kinds will severely limit your ability to consume other healthful carbs throughout the day, such as low-carb fruits and vegetables.
When fortified, unsweetened almond milk contains only 1.4 grams of carbs and is high in key nutrients, making it a healthy, keto-friendly option. Sweetened almond milk, on the other hand, is too heavy in carbs and sugar to fit into a balanced keto diet.
Is almond Breeze Unsweetened Almond Milk suitable for keto?
Because it is low in net carbohydrates, Almond Breeze Unsweetened Vanilla Almond Milk is keto-friendly. Non-keto substances like sugar, artificial sweeteners, and overly refined oils are also absent.
Is almond milk going to knock me out of ketosis?
Almond milk might be over-marketed at times. It doesn’t include a lot of protein or important micronutrients, and it’s low in healthy fats.
Nonetheless, it is a delectable, incredibly low-carb alternative, which is why it is so well-suited to the keto diet. With the right unsweetened or homemade almond milk, you won’t be able to get out of ketosis.
Almond milk is also a great alternative for intermittent fasting. In fact, it’s the only milk in coffee that won’t necessarily break your fast if used properly.
My new book Intermittent Fasting 16/8: What Can I Drink While Fasting explains how this works in detail.
Which type of milk is best for keto?
Milks that are keto-friendly must be minimal in carbohydrates. Fortunately, there are various viable solutions.
It’s worth noting, too, that only the unsweetened variants of these milks are suitable for keto.
Furthermore, carb levels will range greatly between brands due to differences in components and formulations. To determine whether a milk is actually keto-friendly, study the nutrition statistics on the label carefully.
- Almond milk is a type of almond milk. Almond milk is arguably the most popular keto milk. It’s cheap, available at most supermarkets, and low in carbohydrates, with only 1 gram of net carbs per cup (240 mL) (6).
- Coconut milk is a type of coconut milk. Although coconut milk is a healthy keto option, some brands contain up to 5 grams of net carbohydrates per 1-cup (240-mL) consumption. Because this represents one-fifth of the daily carb allowance for keto, it should be used with caution (7).
- Milk made from macadamia nuts. Although macadamia nut milk is more expensive than other keto-friendly milks, it contains the fewest carbohydrates. 1 gram of fiber and 0 net carbohydrates per cup (240 mL) (8).
- Flax milk is a product made from flax seeds. Flax milk, which is made from flax seeds, is strong in anti-inflammatory omega-3 fats. There are only 1 gram of net carbohydrates in one cup (240 mL) (9, 10).
- Soy milk is a type of soy milk. 1 gram of fiber and 3 net carbohydrates per cup of unsweetened soy milk (240 mL). It also contains 7 grams of protein (11).
- Cashew milk is a drink made from cashews. Only 2 grams of net carbohydrates per cup (240 mL) of cashew milk (12).
- Milk made from peas. Peas are naturally high in protein as a legume, and 1 cup (240 mL) of pea milk contains 8 grams of protein and 2 grams of net carbohydrates (13).
- Half-and-half. Whole cow’s milk and heavy cream are combined to make half-and-half. It has only 1 gram of net carbohydrates per ounce (30 mL) and can be used in coffee and cookery as a substitute for cow’s milk (14).
- Heavily whipped cream The fatty component of fresh cow’s milk that is separated to make butter or whipped cream is known as heavy cream. Although it is high in fat and calories, it only has 1 gram of net carbohydrates per ounce (30 mL) (15).
Keto-friendly milks include unsweetened almond milk, coconut milk, macadamia nut milk, flax milk, soy milk, cashew milk, and pea milk, as well as half-and-half and heavy cream.
What are the carbohydrates in unsweetened almond milk?
There are 36.6 calories, 2.3 grams of fat, 1 gram of protein, 3.2 grams of carbs, 2.7 grams of net carbs, and 0.5 grams of fiber in one cup or 244 grams of unsweetened almond milk.
This dairy milk alternative is low in calories and carbs, with a rich, nutty, slightly sweet flavor and a smooth, creamy texture. Vitamin E, calcium, and vitamin D are all abundant in this fruit. It’s not only delicious, but it’s also high in nutrients.
Overall, homemade unsweetened almond milk with about 3 grams of net carbs is both low-carb and keto-friendly, and it can help you enjoy your keto adventure even more.
How to use almond milk on the keto diet?
On the keto diet, almond milk can be used in a variety of ways. One of the most prevalent uses is in coffee, so if you used to drink dairy milk in your morning coffee, you don’t have to switch to plain, black coffee anymore; unsweetened almond milk will suffice.
If you enjoy your coffee with a little more kick or want to try something new, try our Vanilla Almond Milk Coffee, which is sugar-free and keto-friendly!
Baking with almond milk is a little different than baking with dairy milk, but it’s fine if the recipe already calls for almond milk. Almond milk can usually be substituted for dairy milk in a 1:1 ratio.
Depending on the dryness of the pastry, you may need to adjust the baking time or the amount of almond milk.
Are almonds suitable for a ketogenic diet?
Almonds, as well as related goods such as almond butter, milk, and flour, are keto diet essentials.
Due to their nutritional makeup, almonds, like other tree nuts, have been linked to a number of health advantages.
Almonds are high in vitamin E, magnesium, copper, and antioxidants like proanthocyanidins, in addition to their high protein, good fats, and fiber content (39).
Almond consumption has been linked to a lower risk of type 2 diabetes, heart disease, and Alzheimer’s disease, according to certain studies (40, 41).
Almonds are a keto-friendly food that may be eaten raw or roasted. Almond milk or butter that is keto-friendly can be purchased or made at home. Furthermore, almond flour is a popular flour substitute.
Is coffee made with almond milk a keto option?
You’ve probably noticed that “creamers” is surrounded by quotation marks. This is why.
The term “creamer” refers to a dairy-free product (one that does not contain lactose) that is used to replace milk or cream in coffee or tea. Coffee Mate, for example, is a long-standing alternative product that is not keto-friendly. It has a staggering 51.7 carbohydrates, all of which are net carbs due to the lack of fiber in the creamer.
However, “dairy-free creamer” is a broad word. It’s most commonly used to describe white products like Coffee Mate, although it may refer to nearly anything. Because it doesn’t contain lactose, some people believe ghee to be a dairy-free creamer.
So, here’s how we’ll define keto coffee creamers: they may be used to substitute milk or cream in a cup of coffee, are very low-carb or zero-carb, and don’t include lactose. They should, ideally, also be tasty.
It’s a wonderful choice as a keto coffee creamer as long as you use unsweetened almond milk. It has only 0.3 carbohydrates per teaspoon, which is about as low as it gets without being fully carb-free. It’s high in Vitamin E and potassium, vegan and gluten-free (as are most of these keto coffee creamers), and, despite the fact that it’s not dairy, it’s a decent source of calcium “Genuine” milk It also comes with a “It has a “mouth feel” that’s practically identical to dairy milk, and it tastes great.
When it comes to taste, adding unsweetened coconut milk to your coffee can make you feel like you’re on a tropical beach. (Of course, a little imagination is required.) It has around the same amount of carbs as almond milk and offers similar health advantages, as well as a rich tongue feel and a delightful nutty flavor. It’s also a popular element in other keto dishes. Another good option is coconut cream, which has a slightly higher carb content.
Keto Coffee Substitutes
A handful of companies offer “made-for-you” goods for coffee-loving keto dieters. Some or all of the major ingredients used in keto coffee, milk replacements, or both are combined in them. Just a few examples:
- MCT oil, monk fruit sweetness, and added protein are all found in SuperCoffee’s SuperCreamer, which has no added sugars and only a trace amount of carbs per teaspoon. Sweet cream, French vanilla, and hazelnut are among the eight varieties available.
- Ghee, MCT coconut oil, stevia sweetener, and almost no carbs make up Omega PowerCreamer. Cinnamon and salted caramel are two of the four tastes available.
- Unsweetened, zero-carb coffee creamers with a base of almond milk and coconut cream are available from Califia Farms and Nutpods.
No, it’s not as strange as it sounds. Collagen is a protein that provides the foundation for the body’s skin and bones, and some research studies suggest that collagen supplements can improve skin suppleness, aid wound healing, and combat the symptoms of aging.
So, how does this relate to coffee or keto diets? This supplement (available on Amazon) is meant to be mixed with drinks, and coffee is undoubtedly one of them. In addition, a teaspoon of collagen creamer has less than one gram of carbs, making it keto-friendly.
Collagen creamer, on the other hand, does not taste like milk but is a wonderful addition to coffee, especially the coconut and mocha tastes. Although its obvious health benefits are still an excellent reason to try it, the vanilla flavor is weak and won’t have much of an impact on the flavor of coffee.
What is a keto fruit?
Avocados are commonly referred to and utilized as a vegetable, however they are actually a fruit.
Avocados are an excellent addition to a ketogenic diet because of their high level of heart-healthy fats.
In a 3.5-ounce (100-gram) portion, they’re similarly low in net carbohydrates, with roughly 8.5 grams of carbs and nearly 7 grams of fiber (1).
Avocados also include a variety of other essential elements, such as vitamin K, folate, vitamin C, and potassium (1).
Avocado has about 1.5 grams of net carbohydrates every 3.5-ounce (100-gram) serving. Vitamin K, folate, vitamin C, and potassium are all abundant in them.
Is peanut butter a low-carb food?
When deciding if a food is keto-friendly, it’s critical to consider net carbohydrates.
While peanut butter isn’t inherently high in carbs, on most keto diets, a tiny serving size consumes 20% of your daily net carb allowance.
In just 2 tablespoons of peanut butter, there are 7 grams of total carbs and 5 grams of net carbs (32 grams). As a result, the carb content is moderate.
What kind of milk is carb-free?
- Almond milk, unsweetened (0g net carbs per cup) Silk is my fave, although Almond Breeze is also wonderful.
- Low Carb Milk Mix* (1g net carbohydrates per cup) simply mix the powdered mix with heavy cream and water. It has a high protein content (17g per cup) and a low carbohydrate content (1g per cup). While it didn’t taste exactly like cow’s milk when I tasted it a few years ago, it was a good substitute. If you want to test it, go for the $1 sample bags.
You’ll notice that the word “unsweetened” is used frequently. Always choose these varieties and, if required, sweeten them yourself. When I first started low-carbing about ten years ago, the only low-carb milk option was soy milk, which I dislike. I keep unsweetened almond milk (I favor the Silk brand with a subtle vanilla flavor) and heavy cream in my refrigerator these days, and one or both of these substitutions covers me for most applications!
Water may appear to be an unusual choice, but it can be useful when you need to add volume and liquid to a sauce. Oh, and if you’re looking for condensed milk, check out All Day I Dream About Food’s low-carb condensed milk recipe!
It’s a question of personal preference how you employ these replacements. Some people enjoy almond milk in their coffee or tea, while others find it to be ineffective.
Does milk cause ketosis to be broken?
If you’re following a ketogenic diet, you’re very conscious of what you eat (and, more importantly, what you don’t consume). But don’t forget that what you drink can help you succeed.
Why Staying Hydrated Is Crucial on the Keto Diet
Your body’s hydration status will vary during the early phases of a keto diet, when your body is adapting to severely reducing carbohydrates. After all, carbohydrates are stored in your body as glycogen, which is a water-binding substance. If you deplete your glycogen stores, you’ll lose water weight as well. Furthermore, eliminating processed foods from your diet which are typically higher in sodium might have an impact on your body’s electrolyte and fluid balance, as salt can induce water retention.
“Many people find it challenging to stay hydrated on the keto diet, especially at first. “Make sure you’re drinking plenty of water and replacing your electrolytes,” says Kendra Whitmire, a functional and therapeutic nutritionist and dietitian in Laguna Beach, California.
Drinks You Should Try to Avoid on the Keto Diet
Sugar-sweetened beverages (such as soda) and fruit juice (even 100 percent juice) should be avoided because they are high in sugar and consequently carbohydrates. Dairy milk is similarly heavy in carbohydrates, making it unfit for a keto diet. Diet drinks should be avoided (or at the very least limited), according to Jill Keene, RDN, a private practitioner in White Plains, New York. According to her, some artificial sweeteners may have a harmful impact on blood sugar levels.
Is Diet Coke Allowed on Keto?
While drinks like Diet Coke (or diet soda in general) are theoretically keto-friendly, they may make you need more. According to a study published in the British Medical Journal in January 2019, these artificially sweetened sips may fool the body into seeking the calories and carbs it thinks it’s getting from diet Coke. When your body learns it isn’t, you may compensate by eating excessively.
You have a lot of superior, pleasant drink options, regardless of whether that effect would stay true on keto. If you’re following this diet, here are eight terrific drinks to try: