If you are following a low carb diet you are probably wondering is milk keto? In this post we give you the definitive answer!
Milk or other alternatives which contain milk are known for their rich taste as a drink and even used in various recipes.
But if you are on a keto diet, you need to be extra careful and must know whether a food product is suitable for the keto diet or not.
In a keto diet, one needs to adjust the diet and ensure that it contains a low amount of carbohydrates but a high amount of fat.
As for protein intake, one can take a moderate amount without any problems.
As you can see, limiting the carbohydrate intake is the main challenge as almost everything contains carbs.
The maximum amount of carbs that are allowed in a single day is around 25 to 30 grams.
This value is based on a lot of people’s experience and can be easily found on the internet.
Is Milk Keto? Everything you need to know
If you are on a keto diet and need to consume milk, its carbs must be very low.
This answer is not very straightforward since it is based on which type of milk we are talking about.
There are several types of milk available in the market, such as cow milk, goat milk, rice milk, and so on.
But the general consensus is that milk should be avoided while on a keto diet!
So the short answer is: Milk should not be used on a keto diet.
Milk to Avoid on Keto Diet
One cup of this milk contains around 12 grams of carbohydrates. The milk is also known to contain lactose which is a form of sugar.
According to the number of carbs, it contains around 11 grams, making it almost similar to cow’s milk. This means that goat milk is also not keto-friendly.
Among all the milk, it seems that rice milk contains the most carbohydrates. One cup of rice milk provides 21 grams of net carbs.
If you look at the total limit of daily carbs, then it is very close to the limit of 25-30 carbs per day.
Oats are known to contain a high amount of carbs naturally. According to available data, one cup of oat milk can provide around 17 grams of net carbs.
This is a lot more than cow and goat milk but a little less than rice milk.
Milk for a Keto-Friendly Diet
So does this means that you cannot use milk while on a keto diet? If we are talking about cow milk or goat milk, then it is a big no-no!
But several alternatives are low in carbs and can be used.
The best choice is Almond milk. It has become popular recently and is not expensive.
One cup of almond milk only contains 1 gram of carbohydrates (net carbs).
Coconut milk is also a great alternative and can be used on a keto diet. Research shows that 1 cup of this milk contains around 5 grams of net carbs.
Flax milk also only contains around 1 gram of net carbs and also provides anti-inflammatory effects for the body.