Discover the Top Keto-Friendly Milk Substitutes That Will Transform Your Diet!

For those embarking on a ketogenic (keto) diet, the quest for suitable milk alternatives can be a significant one. Milk is frequently used in beverages and recipes, but traditional dairy milk is often too high in carbohydrates to fit into a keto lifestyle. This comprehensive guide explores the best milk substitutes for the keto diet, considering factors like carb content, nutritional value, taste, and potential health concerns.

Understanding Milk and the Keto Diet

The ketogenic diet requires meals and snacks that are high in fat, low in carbohydrates, and moderate in protein. The aim is to shift the body's primary energy source from carbohydrates to fats, inducing a metabolic state called ketosis. To achieve this, most people on a keto diet need to restrict their carb intake to around 25-30 grams of net carbs per day. Net carbs are calculated by subtracting the fiber content from the total carbohydrate amount.

Milk naturally contains lactose, a sugar that increases its carb content. One cup of whole milk has about 11.5 grams of carbs. While whole milk can fit into a low-carb diet in moderation, it's essential to be mindful of the carb count. Many individuals are unable to digest lactose, the main sugar in milk, because they lack sufficient amounts of the enzyme lactase, which is needed to digest it. Malabsorption of lactose in the small intestine results in gastrointestinal symptoms like bloating, excessive flatulence, nausea, loose stools, and abdominal pain.

Dairy vs. Non-Dairy: Making the Right Choice

When most people think of milk, they envision the traditional dairy-based kind. For those on a low-carb journey, standard milk might not fit the bill due to its carb content. Fortunately, there are several alternatives that capture the creaminess of milk without the high carb count.

Dairy-Based Alternatives

Heavy Cream: Heavy cream is a rich dairy product with almost no carbs. It's the fatty content that is separated and removed from fresh dairy milk to make butter or whipped cream. The high-fat, low-carb content makes this ingredient a fantastic addition to several keto recipes. It would be the perfect milk alternative when on the keto diet, but the ultra-creaminess is way too thick and leaves a greasy mouthfeel when consumed on its own. Aside from combining it with water and fixing yourself a low-carb drink, heavy cream thickens up nicely with the help of a bit of heat, making it a great base ingredient for soups and sauces. We're talking cheese sauces, quick flourless gravies, and potato-free chowders. Otherwise, you'll love how quickly it whips up with the help of a hand blender or whisk. It'll top fancy cocktails and sugar-free puddings when craving something sweet.
Half-and-Half: Half-and-half is a combination of milk and heavy cream. It has fewer carbs than regular milk, making it a decent option in moderation. Besides being low in carbs, half-and-half contains between 10.5 and 18% fat which is excellent for a high-fat diet like keto (via FDA). So aside from adding it to your coffee, you can also dilute it with cold water to create a convenient glass of milk.

Non-Dairy Alternatives

When selecting a non-dairy milk, it's essential to consider more than just the carb count. It's about choosing clean products. The best milk alternatives contain minimal ingredients, usually just water and the main nut or seed. Avoid those with added sugars, thickeners, or starches. Some popular non-dairy low-carb milks include:

Read also: Nutritional Profile of Rice Milk

Almond Milk: Prepared from almonds and water, it's naturally low-carb and a common ingredient in low-carb recipes. An 8-ounce serving of Blue Diamond unsweetened almond milk has 30 calories and under 1 gram of net carbs, making it an excellent keto milk option. The nutty flavor substitutes well in most recipes, whether adding a dash for your morning brew or making a low-carb smoothie to start your day right. When shopping for almond milk, check labels and steer clear of varieties with added sugars. If you're up for the challenge, you can make a batch at home - it's easier than you think. By soaking raw almonds and then blending and straining, you'll have a refreshing low-carb glass of milk made fresh.
Coconut Milk: Extracted from coconut flesh, it comes in different forms and uses. The carton version is lighter, much like regular milk - ideal for cereals, coffee, or sipping. The canned variety is denser, suited for cooking, baking, and smoothies, but might be too rich for regular drinking. Coconut milk can be consumed while on the keto diet, but it's a little higher in net carbs than other types on this list. Some brands, like Vita Coco, carry 5 grams of net carbs in a 1-cup serving, giving you little wiggle room for other daily ingredients. If you plan to add coconut milk to your grocery list, keep in mind that there is a difference between coconut milk and coconut cream. Canned coconut milk has a higher fat content and a more coconut-forward flavor. It boasts a thicker consistency that the carton version making it better for cooking rather than drinking.
Flax Milk: Made from flax seeds, flax milk is high in anti-inflammatory omega-3 fats. One cup (240 mL) contains only 1 gram of net carbs (9, 10). Flaxseed milk, often referred to as flax milk, is a low-calorie non-dairy milk made with, you guessed it, flaxseeds. The tiny, shiny seeds offer all sorts of nutritious value, including omega-3 fatty acids, protein, and fiber (via Healthline). Per the USDA, a standard cup of flaxseed milk contains 1 gram of carbs, making it an excellent keto-friendly alternative to typically high-carb dairy milk. Flax milk might not be as easy to find as almond milk, but if you feel daring, grab your high-speed blender and follow a recipe to make it from scratch. The milk is made similarly to other non-dairy milk - combining flaxseeds and water, blending it all together before straining it.
Hemp Milk: Derived from hemp seeds, this milk is nutty and packed with beneficial fatty acids.
Macadamia Milk: Sourced from macadamia nuts, its creamy texture is a delight in coffee. Macadamia nut milk is a top keto-friendly kind of milk, thanks to the high fat and low carb content in each carton. A rich creaminess offers a comparable mouthfeel to cow's milk, and it's simply delicious. A carton of Milkadamia unsweetened macadamia nut milk contains less than one gram of net carbs and 1 gram of protein per cup (via USDA). But aside from its low-carb benefits, macadamia nut milk has something that no other nut milk offers - a generous amount of fat. One cup alone has 3.5 grams of total fat, according to Milkadamia. In fact, this food is so high in fat (and calories) that some say you should think twice before eating macadamia nuts. We believe it's likely because they are so delicious, and overeating is far too easy. While we love the high-fat and low-carb content in this type of nut milk, there is a slight disadvantage to adding it to your grocery list. Macadamia nut milk is more costly than other ketogenic milk options but is also the lowest in carbohydrates.
Cashew Milk: Ground cashews provide this milk's creamy consistency. A single-cup serving contains only 2 grams of net carbs, so having a glass or two won't kick you out of ketosis. Cashew milk has lots of nutritional value besides being keto-friendly, too. Your next low-carb chowder or cheddar broccoli soup will find the addition of cashew milk to be just right, thanks to the thick consistency in the milk.
Pea Milk: Thick and creamy, pea milk tastes similar to plain almond milk, just creamier. So don't worry, it doesn't taste like peas! While most plant-based alternatives are made by blending water with nuts or seeds, believe it or not, you can even make milk from a humble yellow pea! In fact, 8 ounces of unsweetened pea milk offers an astounding 8 grams of protein, and only 2 grams of net carbs, according to USDA. As Mashed writes, pea milk brands like Ripple possess a thick consistency that is similar to cream, so drinking it straight up might not be desirable. However, the thickness will lend well to a keto-friendly smoothie, buttery cheese sauce, or even a homemade coffee creamer.
Other Nut and Seed Milks: Other nuts can be used for nut & seed milk too: walnuts, pecans, pistachios as well as sesame and sunflower seeds.
Poppy Seed Milk: An excellent option for those seeking a nut-free alternative or those not keen on coconut milk. Be aware: poppy seeds can influence drug test results.
Tiger Nut Milk: Interestingly, tiger nuts are tubers, not nuts. The milk tastes sweet and nutty. It has a higher carb count than most nut or seed milks, so consume it judiciously.

Milks to Avoid on Keto

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 (1). Cow's milk varieties, like evaporated milk, ultra-filtered milk and raw cow's milk all contain lactose or milk sugar.
Goat's Milk: Similarly 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 (5).
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 (2). Oats form the base for oat milk. While they're considered healthy in many diets, their carb content is significant.
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 (3). Made primarily from processed rice, rice milk is predominantly carbs.
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 (4). Sweetened condensed milk is a sugary milk product commonly used as an ingredient in desserts.

Other Considerations

Nutritional Content: Carb count is vital for those on a low-carb diet, but fat content varies among alternatives.
Taste: Each milk alternative boasts a distinct flavor. While almond milk has a nutty undertone, coconut milk brings a tropical taste.
Purpose: Some milks work better for certain tasks. The richness of coconut milk suits cooking, but you might prefer almond or cashew milk for baking. For sipping, hazelnut milk might be your favorite.
Price: The cost of milk substitutes can differ.
Sweeteners: Watch out for added sugars, including seemingly low-carb Sorbitol and Maltitol, corn syrup, and certain thickening agents like carrageenan, which some people prefer to avoid.
Homemade Milk: Creating your own milk at home is easier than you might imagine! Simply blend nuts like almonds or cashews with water, strain the mixture, and you're well on your way. A pinch of salt or a dash of a healthy sweetener, such as stevia, can elevate your homemade blend. Homemade nut milk typically lasts for 3-5 days in the refrigerator. Making milk at home allows you to control the ingredients, ensuring no unwanted additives or sugars.
Storage: Transfer any leftover coconut milk to an airtight container and store it in the refrigerator. Use it within a few days. To store for longer, pour in an ice tray and freeze.

Incorporating Keto-Friendly Milks

Most plant-based alternatives are made by blending water with nuts or seeds.
For the most part, a non-dairy keto milk alternative can be substituted 1:1 for any dairy beverage. However, depending on the fat content of the milk you were using, the texture may differ slightly.
Consider the flavor and fat content of your milk alternative. Try to mirror what the recipe calls for. If the recipe calls for low-fat milk, use half and half, light coconut milk, or any other lower-fat keto milk alternative.
Consider the differences in macronutrients for accurate tracking. The protein, fat, and carb content of milk vs. your milk substitute will vary significantly. Make sure you take this into account to increase your chances of success with keto.
If you’re not avoiding dairy, then a great option to get a higher fat content milk substitute with a fuller mouthfeel is a mixture of nut milk and heavy cream. Simply combine heavy whipping cream with a nut or seed milk of your choice. A tasty way to do this is to use about 80% nut or seed milk and 20% heavy cream.

Recipes and Uses

Keto Creamer: This Homemade Keto Creamer is simply the best and most delicious swap to your store-bought favorite.
Keto Pumpkin Spice Latte: Want a pumpkin space latte hold the dairy, sugar, and the cost of Starbucks? Try this Keto Pumpkin Spice Latte.
Keto Oatmeal: This Keto Oatmeal can easily be made dairy-free by using your favorite keto milk.
Keto Hot Chocolate: Keto Hot Chocolate (you can sub in coconut milk with a high fat content or even almond milk)
Macadamia Milk Coffee: Dairy-free Macadamia Milk Coffee
Dirty Chai Tea Latte: Dirty Chai Tea Latte!
Nut-Free Chocolate Milk: For a nut-free version of keto-friendly chocolate milk, look for Hershey's sugar-free chocolate syrup, which contains 3 net carbs in a 1-tablespoon serving (via Hershey's). With so many keto-friendly milk alternatives available, finding the most nutritious version can be challenging.

Read also: Paleo Diet and Milk

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