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 suitable for a low-carbohydrate diet?
Some minerals in almond milk are not absorbed as well as they are in milk. This is mainly due to the presence of phytic acid, an antinutrient that inhibits iron, zinc, and magnesium absorption (4, 5, 6).
Almond milk is not acceptable as a milk substitute for infants since it is deficient in several nutrients.
Almond milk is naturally high in a variety of vitamins and minerals, particularly vitamin E.
It is low in calories
Despite the fact that almonds are high in fat and calories, commercial almond milk is a low-calorie beverage (1, 2).
This implies you may consume a large amount of it without gaining weight. It also has a high nutritional value in relation to its calorie content.
Almond milk is made by diluting it with water to get a fat content equivalent to that of low-fat milk, which is roughly 1% fat.
A cup of almond milk has 39 calories, which is half as many as a cup of skim milk.
However, not all almond milks are created equal. Depending on how many almonds are in each cup, homemade almond milk and select brands may have a substantially higher calorie count.
Furthermore, some products have added sugar, which people should avoid if they want to get the most out of their health.
Bottom line: Almond milk prepared in a factory may have less calories than skim milk. However, this may not apply to all brands, so read the nutrition labels carefully.
Unsweetened almond milk doesn’t raise blood sugar
Sugar-free almond milk, on the other hand, is a low-carb beverage with fewer than 2% carbs in 1 cup, or 3.43 g of carbs (2).
Low-fat cow’s milk, on the other hand, has a carb content of 5%, or 12 g per cup (3).
In comparison to its glucose level, almond milk is also heavy in fat and protein. As a result, it does not induce a surge in blood sugar levels, making it acceptable for diabetics and those on a low-carb diet.
However, study the ingredient lists carefully and choose items that are as natural as possible.
Bottom line: Almond milk is a low-carb beverage that is ideal for those on a low-carb diet or who need to keep their blood sugar levels in check.
It is dairy-free
Almond milk is a fantastic alternative for vegans and those who are lactose intolerant or allergic to milk because it includes no cow’s milk or other animal ingredients.
Many people are lactose intolerant, meaning they can’t entirely digest it. Undigested lactose goes down to the colon, where it is fermented by the indigenous bacteria, causing excessive gas, bloating, diarrhea, and other unpleasant symptoms.
Because almond milk is dairy-free, it contains no lactose, making it a good milk substitute for lactose-intolerant persons.
Bottom line: Almond milk is a dairy-free substitute for vegans and anyone with lactose intolerance or milk allergy because it is an imitation milk that contains no dairy.
Enriched almond milk may strengthen your bones
Calcium is found in the highest concentration in dairy products. Almonds, on the other hand, are a poor provider of this vitamin.
Calcium is commonly added to almond milk to make it more akin to genuine milk. Depending on the type and brand of commercial almond milk, a cup may provide 37 percent or more of your daily need.
A cup of cow’s milk, on the other hand, may contain up to 23 percent of your daily calcium need, depending on the type and brand.
As a result, fortified almond milk is a good source of calcium for people who don’t eat dairy, such as vegans and those who are lactose intolerant or allergic to milk.
Calcium is necessary for the formation and maintenance of bones. As a result, consuming enough calcium lowers the risk of osteoporosis, a disorder marked by weak bones and fractures (7).
Bottom line: Almond milk is frequently fortified with calcium, making it a good source of the mineral. Those who do not consume dairy products may minimize their risk of osteoporosis by drinking enhanced almond milk on a regular basis.
It may reduce the risk of heart disease
Regular eating of nuts has been related to a lower risk of heart disease in observational studies. This is mainly due to their high content of beneficial fats (8).
Almond oil’s major fatty acid, oleic acid, has been associated to positive changes in blood lipids in studies (9).
In one study, healthy adults who consumed 66 grams of almonds or almond oil daily for six weeks saw their levels of low-density lipoprotein, or LDL, drop “Cholesterol was lowered by 6%, and triglycerides were reduced by 14%. It also improved their HDL (high-density lipoprotein), or “good” cholesterol “It’s a wonderful thing,” cholesterol by 6% (10).
These positive alterations in blood lipid profiles have been linked to a lower risk of heart disease (11).
Although fat accounts for around half of the calories in almond milk, it is a low-fat product that is unlikely to have a substantial impact on your blood lipid profile.
Many of the health advantages of almonds are attributed to vitamin E, as well as bioactive plant chemicals such as polyphenols, according to nutritionists. These substances are anti-inflammatory and antioxidant, which are beneficial to heart health (12).
Almond milk is strong in vitamin E and includes healthy fats, so it’s a good choice. It may be beneficial to your heart if you drink it on a regular basis.
Enriched almond milk is high in vitamin D
Vitamin D deficiency affects a large number of people. Brittle bones, tiredness, and weak muscles are more likely as a result of this (13).
In the human diet, there are few good sources of vitamin D. As a result, adding vitamin D to particular foods is a typical public-health practice. This is especially true with dairy products.
Almond milk, like ordinary milk, is frequently fortified with vitamin D. The amount of vitamin D in each product varies. One cup of almond milk, for example, may contain 2.62 micrograms, or 13% of your daily value. A cup of vitamin-fortified cow’s milk has a same amount of vitamins (2).
As a result, fortified almond milk is a good source of vitamin D that, if consumed frequently, can help prevent insufficiency.
Bottom line: Almond milk is frequently fortified with vitamin D, and drinking it on a regular basis may help avoid vitamin D insufficiency.
Is almond milk a ketogenic beverage?
Intermittent fasting is a type of eating in which people only eat or drink during particular times of the day 4. Fasting and feeding times occur in cycles. There are a variety of ways that people choose to complete those cycles.
A 12 hour fast, 16 hour fast, 20 hour fast, or 24 hour fast may be followed by some persons. Consuming any calories will break a strict fast, as previously stated. Many people are fine with having very few calories throughout the fast as long as their bodies do not exit ketosis or their goals are not jeopardized.
Does almond milk take you out of ketosis?
In moderation, almond milk will not knock you out of ketosis. Carbohydrate consumption must be kept below 50 grams per day to stay in ketosis. One gram of total carbs is found in an eight-ounce glass of unsweetened almond milk.
Some low-calorie beverages, such as almond milk, can be consumed in moderation. This is due to the fact that most almond milks are low in calories, sugar, and carbs.
Keeping your calorie intake low when fasting boosts fat burning. The low-calorie diet keeps you in ketosis, which means you’re burning fat instead of glucose. According to experts, the greatest amount of carbohydrates that would keep you in ketosis is 50 grams per day 6.
What kind of milk is OK for a keto diet?
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.
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 consider 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 into 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.
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.
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 substitute 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 journey 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.
Is it okay to consume unsweetened almond milk during a fast?
If you want to stay under 1 gram of protein and carbs throughout your fasting phase, stick to no more than 1/3 cup of almond milk. If you’re adding almond milk to black coffee, up to 1/3 cup of unsweetened almond milk is usually plenty.
What kind of milk has the fewest carbs?
- 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.
Is almond milk carbohydrate-free?
On a typical keto diet, carbohydrate consumption is restricted to 510% of total calories.
On a 2,000-calorie diet, carbohydrates would be limited to 2050 grams per day.
Almond milk is keto-friendly since it has relatively few net carbohydrates. The net carbs value of almond milk, on the other hand, varies depending on the variety. A cup of unsweetened almond milk has only 1.4g net carbohydrates. As a result, it’s an excellent choice for including into your keto diet.
Sweetened almond milk, on the other hand, is not a smart choice due to its high net carb content.
The most important lesson is to read the label carefully before buying almond milk at the store.