If you are following a low carb diet you are probably wondering is coconut milk keto? In this post we give you the definitive answer!
What is the most prominent characteristic of the ketogenic or keto diet?
It’s low carbohydrate, high fat, and moderate protein consumption.
A standard keto or ketogenic diet plan includes 5-10% carbohydrates, 70% fat, and 20% protein.
The drastic reduction in carbohydrates causes the body to burn fat for energy.
Typically, the ketogenic diet is considered a weight-loss tool.
Some studies have shown that the ketogenic diet can benefit people with certain health conditions, such as diabetes or epilepsy.
Is coconut milk ketogenic? Know the truth
If you look at the popular alternatives to cow’s milk, it appears that coconut milk is one of the most widely used options.
But it can sometimes be confusing to figure out whether things like coconut milk are suitable for the ketogenic diet or not. So let’s find out:
Composition of coconut milk
Coconut milk is a white liquid, creamy in texture, and with the characteristic flavor of coconut because it is made from coconut pulp.
30 ml or 1 ounce of coconut milk contains:
Fat = 7 grams
Carbohydrates = 1.5 grams
Protein = 0.5 grams
The Verdict: Based on the composition, it is evident that Coconut Milk is keto-friendly and contains a very minimal amount of carbs.
Different types of coconut milk
You can consume the standard type of coconut milk (canned, regular, and full fat) on a keto diet, but that doesn’t mean that you can get any variety from the store.
For example, coconut milk is sometimes sweetened with sugar or some other sweetening agent.
As a result, the carbohydrate content can quickly rise and exceed the minimum limit.
It is essential to look at the packaging and the nutrition label to ensure it does not contain anything extra.
For best results, look for coconut milk that is unsweetened and has a higher fat content.
Low-fat versions of coconut milk are also commercially available. Still, if you’re on a ketogenic diet, you’ll want to increase your fat intake.
That is why the full version without sweeteners is the best option.
How to use coconut milk
Coconut milk can be used in various recipes and impart its unique texture and flavor to your food.
You can use whole coconut milk in curries, stews, soups, and similar preparations.
You can also use it to make salad dressings.
In desserts and smoothies, coconut milk also adds the rich flavor of coconut.
You can even add it to coffee as a substitute for creamer.