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Many people have asked me, “will milk knock me out of ketosis?” The answer may vary based on what type of milk you are consuming, how much, how often, and what else you are eating along with milk. In this article, we break it down for you.
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How Many Net Carbs in Milk?
All the carbs in milk come from the sugar lactose.
The amount of net carbs varies from one type of milk to another as follows. (The measurement used is one cup.)
- Whole milk: 12 grams
- 1 percent milk: 12 grams
- 2 percent milk: 13.5 grams
Keep in mind that the net carbs in milk will vary from one brand to another so it is important to check the label yourself.
How many calories in milk?
The calorie content in milk is as follows. (Again, the measurement used is one cup.)
- Whole milk: 149 calories
- 1 percent milk: 105 calories
- 2 percent milk: 137 calories
Like net carbs, the net calorie in milk depends on the brand, so it is important to confirm by reading the label.
Is Milk OK for the Ketogenic Diet?
You don’t necessarily have to exclude milk from your keto diet. However, you need to tread very carefully with your milk intake.
Even though one cup of whole milk will not negate all your keto efforts, taking it is not advisable because its carb content exceeds the recommended level for the ketogenic diet.
Which Milk is Best for Keto?
The best milk you can use while you’re on the keto diet is unsweetened almond milk.
The net carb content in one cup of unsweetened almond milk is 1 gram; the fat content is 3 grams.
Moreover, almond milk is also rich in vitamins (vitamin A, vitamin E and even vitamin D in some brands) and calcium, a nutrient that helps improve bone strength.
Unsweetened almond milk is the most popular milk substitute among keto dieters in the United States.
Almond milk is outperformed soy milk in sales at one point.
The rise in popularity of almond milk is partly a result of growing awareness of health issues related to dairy and soy.
Some researchers found that both dairy and soy are potentially allergenic and disruptive to hormones.
In contrast, almond milk is minimally allergenic, and there’s no evidence of it being disruptive to hormones.
Unsweetened almond milk is available at most health or general food stores.
Alternatively, you can make your more affordable almond milk at home.
To do this, soak, drain and blend almonds with fresh water then use a nut bag to strain the mixture.
What is the Lowest Carb Milk?
The milk varieties that contain the lowest carb content are flax milk, coconut milk, hemp milk, and cashew milk.
All four of these milk varieties contain 1 gram of carbohydrate per cup (8 oz).
Other low carb milk varieties are almond milk (2 grams of carbohydrate per cup) and soy milk (4 grams of carbohydrate per cup).
Why Does Milk Have Carbs, but Not Cheese?
The carb content in milk and cheese differs greatly: milk is high in carbohydrate content whereas cheese in low in carbs.
Moreover, flavored milk varieties such as strawberry or chocolate milk contain added sugars with increase the carb content.
In contrast, cheese is low in carbs because it is high in fat and proteins. The carb content in cheese is as follows:
- 1 cup of mozzarella cheese contains 4.8 grams of net carbs
- 1 cup of ricotta cheese contains 7.6 grams of net carbs
- 1 cup of cottage cheese contains 8.2 grams of net carbs
Keto Milk Substitutes
To be sure that they don’t interfere with their ketosis, keto dieters use healthy milk substitutes including:
Almond milk is made with either almond butter or whole almonds and water. It has a slightly nutty flavor, slight sweetness, and light texture.
It can be added to coffee and tea, included in smoothies and used to substitute cow’s milk in baked goods and desserts. It contains 1-2 grams of net carbs.
Soy milk is made with either soy protein isolate or whole soybeans. It usually contains vegetable oils and thickeners to improve consistency and taste. Soy milk has 4 grams of net carbs.
Coconut milk is made the white coconut flesh and water. It has a sweet, subtle coconut flavor and creamy texture. Coconut milk contains no carbs.
Cashew milk is made with cashew butter or cashew nuts and water. It has a sweet, subtle nutty flavor and is also rich and creamy.
It’s good for making smoothies thicker and creaming coffee. It has 1-2 grams of net carbs.
Macadamia milk is made from 3 percent macadamia nuts and water. Its flavor is creamier, smoother and richer and other milk substitutes.
Macadamia milk has 1 gram of net carbs.
Hemp milk is made from hemp plant seeds. It has a light, watery texture and a nutty, slightly sweet taste.
Hemp milk is a good substitute for skim milk and other lighter
Flax milk is made with flax seeds and water. It has a milky, nutty, sweet flavor that is somewhat toastier than almond milk. Flax milk has 7 grams of net carbs.
Heavy cream is the thick part of milk which rises to the surface because of the high-fat content.
It adds tenderness and moisture to baked foods and can be used in both sweet and savory dishes. Heavy cream has 6.6 grams of net carbs.
It is important to note that the net carbs in these milk substitutes can vary from one brand to another depending on other ingredients used in the product. It is, therefore, important to read the label and confirm.