Milk is a nutritious beverage that can be easily incorporated into your diet, whether you enjoy a cold glass of milk on its own or use milk as a base for smoothies, soups, or chowders. You can also add it to coffee, lattes, and desserts for extra richness.
If you’re following a low carb diet, you may be wondering which types of milk are the best fit for your meal plan. In this article, you’ll discover some great low-carb carb milk alternatives that won’t throw your body out of ketosis.
Did you know that adding whole milk to your diet may actually prevent weight gain? Studies show that certain components in whole milk can prevent blood sugar spikes, break down fat, and inhibit fat absorption in the body. Milk is truly the beverage of champions when it comes to fighting obesity.
If you’re interested in learning how this healthy beverage can help you reach your weight-loss goals, pour yourself a cold glass of milk and keep reading… After all, it’s good for you!
Is Milk Keto Friendly?
Unfortunately, dairy milk is not Keto-compliant because it contains lactose, a dairy sugar that contains a fair amount of carbohydrates. Another downside is that it doesn’t contain any fiber to offset those carbs.
As a result, a single 250-milliliter cup of whole milk contains 12 grams of net carbs which can add up if you’re consuming more than just a splash in your coffee or tea.
Unsweetened almond milk or coconut milk make much better options for Keto. Keep reading for a complete list of the best Keto-friendly milk alternatives and their carb counts.
- Is buttermilk keto?
- Is coconut milk keto?
How Many Carbs are in Milk?
One cup (250 milliliters) of 1% fat dairy milk contains 12 grams of carbs. If you’re following a low-carb diet, try instead unsweetened almond milk, coconut milk or one of the other low carb milk alternatives mentioned later in this article that are substantially lower in carbs than dairy milk.
How Many Calories are in Milk?
There are only 103 calories in 1 cup (250 milliliters) of 1% fat dairy milk. If you’re following a strict calorie-reduction diet plan, Skim Milk is even lower in calories. You might even consider trying almond milk as certain brands of the unsweetened variety contain as low as 30 calories per cup.
Nutrition Facts
| Serving: 1 cup (250 milliliters) of Milk, 1% fat | |
| Calories 103 | |
| Total Fat 2.4 grams | 3% |
| Saturated fat 1.5 grams | 7% |
| Polyunsaturated fat 0.1 grams | |
| Monounsaturated fat 0.7 grams | |
| Cholesterol 12.2 milligrams | 4% |
| Sodium 107.4 milligrams | 4% |
| Potassium 366 milligrams | 10% |
| Total Carbohydrate 12 grams | 4% |
| Dietary fiber 0 grams | 0% |
| Sugar 13 grams | |
| Protein 8 grams | 16% |
| Vitamin A | 2% | Vitamin C | 0% |
| Calcium | 30% | Iron | 0% |
| Vitamin D | 0% | Vitamin B-6 | 5% |
| Cobalamin | 18% | Magnesium | 6% |
Health Benefits
A Powerhouse of Nutrients
Milk is so nutrient-dense, its health benefits are truly amazing. After all, it is meant to nourish new-born mammals. Milk is rich in vitamins and minerals such as calcium, vitamin D, phosphorus, potassium, B12, selenium, vitamin A, magnesium, thiamine and zinc. Additionally, it’s a great source of protein and contains hundreds of different fatty acids, including conjugated linoleic acid and omega-3s.
Healthy Bones and Teeth
Studies show that the consumption of milk and dairy products may prevent osteoporosis and lower the risk of bone fractures. Milk contains important nutrients that your body needs to absorb calcium, such as vitamin D, vitamin K, phosphorus and magnesium. All of which help maintain strong, healthy bones and teeth.
Prevents Disease
Conjugated linoleic acid and omega-3 fatty acids are associated with health advantages such as a lower risk of diabetes and heart disease. Milk, especially the organic, grass-fed type is especially rich in antioxidants, such as vitamin E and beta-carotene, which reduce inflammation and oxidative stress.
Repairs Muscles and Restores Energy
Milk is an excellent source of protein that contains many essential amino acids which help reduce age-related muscle loss and repair muscles after exercise. Branched-chain amino acids build strong muscles, prevent muscle loss and provide the necessary fuel for high-endurance exercise.
Side Effects
Milk is generally safe for most people when consumed in normal food amounts. However, many individuals can’t tolerate milk because they’re unable to digest lactose, a sugar found in milk and dairy products. Lactose intolerance affects approximately 65% of the world’s population.
There are many non-dairy milk alternatives available for those who are intolerant to dairy milk. When choosing a milk substitute, try to avoid ingredients like unnatural sweeteners, artificial flavorings, thickeners, and preservatives.
Best Milk Alternatives for Keto
Almond Milk
One cup of unsweetened almond milk contains 1.4 grams of protein and 2.7 grams of fat and only 1.4 grams of net carbs.
Coconut Milk
Depending on the brand, unsweetened coconut milk (the kind that comes in a carton) has 1 gram of net carbs per cup, no protein, and 4.5 grams of fat. Canned coconut milk contains significantly more carbs and calories.
Heavy Whipping Cream
Try using heavy cream in your coffee if you’re following Keto. Not only will it taste richer and creamier, but it is also lower in carbs than regular dairy milk. One tablespoon of heavy whipping cream contains only 0.5 grams of carbs.
Hemp Milk
One cup serving of hemp milk contains 80 total calories with 7 grams of fat, less than 1 gram of carbs.
Cashew Milk
One cup of cashew milk contains only 25 calories, 2 grams of fat, and 1 gram of carbs.
Types of Milk to Avoid on Keto
Dairy Milk
One cup of dairy milk contains 12 grams of carbs.
Oat Milk
One cup of oat milk has 14 grams of net carbs.
Rice Milk
One cup of rice milk has 21 grams of net carbs.
Related Questions:
Is Milk Good for Weight Loss?
Several research studies have determined that adequate intake of whole dairy milk is associated with a lower risk of obesity and can even help you shed those unwanted pounds.
Firstly, milk is full of quality protein that keeps you feeling satiated for longer and prevents overeating.
Secondly, diets rich in calcium are also linked to a lower risk of obesity. High levels of dietary calcium appear to inhibit fat absorption in the body.
Additionally, the conjugated linoleic acid that is naturally occurring in whole milk may also promote weight loss as it has been found to break down fat and inhibit fat production in the body.
Surprisingly, the consumption of higher milk-fat is associated with a lower risk of obesity. So go ahead and enjoy more high-fat dairy products – it might actually help you lose weight!
How Much Milk Should I Drink Each Day?
To reap the benefits of the nine essential nutrients in milk, the USDA advises adults to consume 3 servings of milk (or dairy products, such as cheese or yogurt) daily.
The recommended serving size is 1 cup of milk or yogurt, 1.5 ounces of natural cheese or 2 ounces of processed cheese.
Is Milk Good for the Skin?
Cleopatra, the ancient ruler of Egypt, was known to take milk baths which gave her the most beautifully soft, glowing skin.
The Egyptian queen was very wise in using this skincare regimen, as milk baths have been shown to renew, exfoliate, and moisturize the skin. Many people today spend hundreds of dollars on products that do these things, yet raw milk remains an ancient beauty secret that truly does it all.
Milk added to the bath can also protect your skin against inflammatory conditions, like acne and eczema. The lactic acid helps break down dead cells and slough off that dry, dull skin. The protein and fat in the milk improve hydration and texture, naturally moisturizing the skin to smooth out fine lines.
To prepare a milk bath:
- Pour 5 cups of raw milk into a bathtub containing warm water, along with a 1/2 cup of honey and 5 drops of your favorite essential oils.
- Soak in the tub as you would normally take a bath.
- After your bath, rinse off in the shower to wash away the milk and honey before the towel dries.
- Wrap yourself in a silk robe (like Cleopatra would do) and enjoy how soft your skin feels!
