One of the greatest things about following a ketogenic diet is being able to eat as much butter, cheese, and cream as you want! However, after being on the keto diet for a while, you might have noticed that the strict guidelines of a keto plan rarely ever mention milk. The fact that all other dairy products allowed are made of milk leaves one wondering: can you drink milk on the ketogenic diet?
Can you drink milk on the keto diet?
Sadly, the answer to this question is ‘No, you cannot drink milk on the keto diet.’ Dairy milk is a source of numerous carbohydrates and hence, like all other non-keto foods, milk is not keto-friendly. Additionally, the natural sugars that dairy milk contains are oftentimes difficult for a lot of people to digest, which is another reason why individuals on the keto diet should steer clear of this creamy goodness.
While dairy milk is simply off-limits if you desire to keep your body on ketosis, when it comes to the dilemma about drinking milk on the ketogenic diet, there is a lot more you need to know about keto friendly dairy milk alternatives.
After conducting extensive research, we have prepared this mini-guide to help you learn more about drinking milk on the ketogenic diet. So, let’s get started right away!
Milk & Milk Alternatives Cheat Sheet for the Keto Diet
|
Type of Milk |
Fat (g) |
Carbs (g) |
Protein (g) |
Keto Friendly? |
|
Unsweetened Pea Milk |
5 |
0 |
8 |
YES |
|
Unsweetened Coconut Milk |
5 |
1 |
1 |
YES |
|
Unsweetened Flax Milk |
3 |
1 |
8 |
YES |
|
Unsweetened Macadamia Milk |
5 |
1 |
1 |
YES |
|
Unsweetened Cashew Milk |
2 |
1 |
1 |
YES |
|
Unsweetened Almond Milk |
3 |
1 |
1 |
YES |
|
Unsweetened Hemp Milk |
7 |
1 |
5 |
YES |
|
Unsweetened Soy Milk |
4 |
4 |
7 |
NO |
|
Unsweetened Hazelnut Milk |
4 |
8 |
1 |
NO |
|
Unsweetened Oat Milk |
7 |
9 |
2 |
NO |
|
Unsweetened Goat Milk |
8 |
10 |
8 |
NO |
|
Whole Milk |
5 |
12 |
8 |
NO |
|
2% Milk |
5 |
12 |
8 |
NO |
|
Fat Free Milk |
0 |
12 |
8 |
NO |
|
Lactose Free Milk |
5 |
12 |
9 |
NO |
|
Buffalo Millk |
17 |
13 |
9 |
NO |
|
Unsweetened Rice Milk |
3 |
23 |
1 |
NO |
Some Keto Milk Alternatives to Consider
While you can’t consume the dairy version of the breakfast staple you love, here are some great keto milk replacements you can add to your breakfast cereals, pancakes, smoothies and other keto meals.
Pea Milk
If you are actively looking for a keto milk alternative that is also gluten and nut-free, then pea milk might just be the right option for you.
In order to make this plant milk, yellow peas are first grinded into flour and then pea protein is extracted from it. Further, the pea protein is purified and blended with sunflower oil and water. Lastly, nutrients like calcium and vitamin D are added.
Pea milk offers the same protein amount as cow’s milk. However, before you purchase pea milk, make sure that it doesn’t contain any added sugars.
Nutrition Facts for Pea Milk
|
Fat (g) |
5 |
|
Carbs (g) |
0 |
|
Protein (g) |
8 |
Is pea milk keto friendly?
Yes.
Click Here for Pea Milk Prices on Amazon
Hemp Milk
Hemp milk is manufactured from industrial hemp seeds. The seeds are first soaked in water and then blended and strained.
One cup of this protein-rich dairy milk contains 6 grams of fat, 5 grams of protein and 5 grams of carbohydrates. Furthermore, it is enriched with calcium and iron.
Along with being a suitable keto milk substitute, being balanced in omega-6 and omega-3 fatty acids, hemp milk might also be great for your cardiovascular health. Like other plant-based milks, hemp milk can be made at home. Naturally, hemp milk gives a subtly sweet taste with a hint of nutty flavor.
Nutrition Facts for Hemp Milk
|
Fat (g) |
7 |
|
Carbs (g) |
1 |
|
Protein (g) |
5 |
Is hemp milk keto friendly?
Yes.
Click Here for Hemp Milk Prices on Amazon
Almond Milk
Due to the exceptionally low-carb count, subtly nutty taste and creamy texture, almond milk is one of the best and most popular substitutes for dairy milk on the keto diet.
One cup of unsweetened almond milk only contains 3 grams of fat, 1 gram of net carbs and 30 calories.
It is also a healthy source of vitamins E and A. Many manufacturers also add vitamin D and calcium to their product.
You can purchase almond milk on Amazon, at any local health food store or you can even make it at home with recipes that are easily available online!
Nutrition Facts for Almond Milk
|
Fat (g) |
3 |
|
Carbs (g) |
1 |
|
Protein (g) |
1 |
Is almond milk keto friendly?
Yes.
Click Here for Almond Milk Prices on Amazon
Coconut Milk
Low in carbs and high in fat, coconut milk is another favorite regular milk substitute for individuals on the ketogenic diet. When it comes to ketosis, coconut milk being rich in medium-chain triglycerides has several advantages over other plant-based milks.
One cup of coconut milk that is made from coconut flesh consists of 57 grams of fat, 5.5 grams of protein and 8 grams of net carbs. However, coconut milk that is sold in cartons in local stores are much lower in calories and fat, which might be a more practical choice if you intend to consume it on a regular basis.
Nutrition Facts for Coconut Milk
|
Fat (g) |
5 |
|
Carbs (g) |
1 |
|
Protein (g) |
1 |
Is coconut milk keto friendly?
Yes.
Click Here for Coconut Milk Prices on Amazon
Flax Milk
Flax milk is produced by grinding whole flax seeds, blending them with water and then straining them. This results in a creamy and rich dairy alternative that is high in fat and low in carbs, ideal for keto-diet followers.
Nutrition Facts for Flax Milk
|
Fat (g) |
3 |
|
Carbs (g) |
1 |
|
Protein (g) |
8 |
Is flax milk keto friendly?
Yes.
Click Here for Flax Milk Prices on Amazon
Macadamia Milk
Macadamia milk is made by briefly soaking macadamia nuts which are then blended with filtered water and salt.
Be sure to choose from brands that are unsweetened if you are buying from Amazon or your local grocery store.
Nutrition Facts for Macadamia Milk
|
Fat (g) |
5 |
|
Carbs (g) |
1 |
|
Protein (g) |
1 |
Is macadamia milk keto friendly?
Yes.
Click Here for Macadamia Milk Prices on Amazon
Cashew Milk
Cashew milk has a slightly nutty flavor and a mild creamy taste. This type of milk closely resembles dairy milk so it can be easily used for any dairy-free baking and cooking on the keto diet.
Nutrition Facts for Cashew Milk
|
Fat (g) |
2 |
|
Carbs (g) |
1 |
|
Protein (g) |
1 |
Is cashew milk keto friendly?
Yes.
Dairy-Free Milks to Avoid on Keto
With the growing demands of consumers, we are seeing an increase in milk substitutes hitting the store shelves. However, not every type of non-dairy milk is permitted on the keto diet.
Here are some popular examples of types of milk to avoid on keto:
Oat Milk
This popular plant-based milk has a higher content of carbs as it is made with oats. Even if it is unsweetened, it still consists of about 9 grams of carbs in just one cup. Additionally, other grain milks like spelt milk and rice milk are also not compatible with keto.
Nutrition Facts for Oat Milk
|
Fat (g) |
7 |
|
Carbs (g) |
9 |
|
Protein (g) |
2 |
Is oat milk keto friendly?
No.
Soy Milk
In terms of nutrition, soy milk is closest to regular milk. One cup of soy milk contains around 12 grams of carbohydrates, which isn’t practical for keto dieters to consume.
Nutrition Facts for Soy Milk
|
Fat (g) |
4 |
|
Carbs (g) |
4 |
|
Protein (g) |
7 |
Is soy milk keto friendly?
No.
Hazelnut Milk
Hazelnut has a creamy and nutty flavor and is a great source for riboflavin and vitamin D. It has zero lactose, cholesterol, soy, and gluten.
Despite all of the information above, you can see from the nutrition facts below that it has too many carbs to become a viable alternative to whole milk on the keto diet.
Nutrition Facts for Hazelnut Milk
|
Fat (g) |
4 |
|
Carbs (g) |
8 |
|
Protein (g) |
1 |
Is hazelnut milk keto friendly?
No.
In Conclusion: Can you drink milk on the keto diet?
The answer to “Can you drink milk on the keto diet?” is NO, but after doing some research into keto alternatives for milk, there are some good choices
We hope that with all the aforementioned information on keto milk substitutes, you will be able to enjoy the creamy goodness of regular milk without actually having to cheat on your keto diet!
BONUS: Can You Replace Lactose-Free Milk with Dairy Milk?
Even though the high lactose content of dairy milk is what’s causing all the trouble, you still can’t replace it with lactose-free milk. Since lactose-free milk contains the same amount of carbohydrates as regular milk, switching to it while you are following the keto diet defeats the purpose.
What is the difference between lactose-free milk and dairy milk?
The main difference between lactose-free milk and regular milk is that the former contains enzyme lactase. This ingredient helps break down the lactose in your body into smaller sugar molecules. Therefore, it is ideal for individuals with lactose intolerance as they don’t secrete sufficient lactase to digest lactose comfortably.
However, it doesn’t do much for people on the ketogenic diet. The number of sugars and carbs remain the same.
