Milk and its alternatives serve as delicious beverages and essential components in numerous recipes. However, if you're following a keto diet, you might be questioning their compatibility with your nutritional goals. The ketogenic diet is characterized by a significantly low carbohydrate intake, high fat consumption, and moderate protein levels. Typically, individuals on a keto plan aim to limit their net carbohydrate intake to approximately 25 to 30 grams per day. The term 'net carbs' refers to the overall carbohydrate content minus the dietary fiber present. As a result, for any type of milk to qualify as keto-friendly, it must contain minimal net carbohydrates. While certain types of milk are not suitable for a keto lifestyle, there are several options that align well with this dietary approach.

This article outlines the types of milk that are suitable for the keto diet, as well as those that should be avoided.

Milks to Steer Clear of on Keto

When following a ketogenic diet, it is essential to avoid milks that are high in carbohydrates. This means steering clear of any milk that contains moderate to significant amounts of carbs. For example, all types of sweetened milks—including even those that are generally considered keto-friendly—must be eliminated due to their elevated carb content from added sugars.

Here’s a list of milks that should be avoided while adhering to a keto lifestyle:

• Cow’s milk. This popular choice is rich in lactose, which is a form of milk sugar. This category includes evaporated milk, ultra-filtered milk, and even raw cow’s milk. For reference, one cup (approximately 244 mL) of 2% cow's milk contains about 12 grams of net carbs.
• Oat milk. Made from oats, this milk alternative is naturally high in carbohydrates, making it unsuitable for a keto diet. A single cup (around 240 mL) of oat milk delivers roughly 17 grams of net carbs.
• Rice milk. Similar to oats, rice is also high in carbohydrates, which means rice milk is not a favorable choice for keto enthusiasts. One cup (240 mL) of rice milk contains approximately 21 grams of net carbs.
• Sweetened condensed milk. This thick milk is loaded with added sugars and is commonly used in various desserts. Due to its excessive sugar content, it is not suitable for keto. One cup (240 mL) can pack an astonishing 165 grams of net carbs.
• Goat’s milk. Much like cow's milk, goat's milk contains natural sugars that elevate its carb content, making it less than ideal for a keto diet. One cup (240 mL) provides around 11 grams of net carbs.

In summary, the milks that you should avoid on a ketogenic diet include cow’s milk, oat milk, rice milk, sweetened condensed milk, and goat’s milk. It’s also advisable to skip sweetened versions of any keto-friendly milks.

Keto-Friendly Milk Alternatives

When following a ketogenic diet, selecting milks that are low in carbohydrates is essential. Fortunately, there are numerous excellent choices available. It is crucial to remember that only the unsweetened variants of these milk alternatives are suitable for a keto lifestyle. Furthermore, the carbohydrate content can vary significantly among different brands due to their unique ingredients and formulations. Therefore, it's important to scrutinize the nutrition labels carefully to determine whether a particular milk option is genuinely keto-friendly.

Here are some commendable keto-friendly milk alternatives:

• Almond Milk (Badam Doodh). Almond milk is arguably the most popular choice among keto enthusiasts. It is budget-friendly, readily available in most supermarkets, and fairly low in carbs, with just 1 gram of net carbs per cup (240 mL).
• Coconut Milk (Nariyal Doodh). Coconut milk is another excellent option for those on a keto diet; however, some brands may contain as much as 5 grams of net carbs per cup (240 mL). Since this amount can account for one-fifth of your daily carb limit, it should be consumed in moderation.
• Macadamia Nut Milk. While macadamia nut milk tends to be pricier than other keto-friendly options, it stands out as the lowest in carbohydrates, offering 1 gram of fiber and 0 net carbs per cup (240 mL).
• Flax Milk (Flaxseed Milk). Derived from flaxseeds, flax milk is rich in anti-inflammatory omega-3 fatty acids. It contains just 1 gram of net carbs per cup (240 mL).
• Soy Milk (Soy Doodh). Unsweetened soy milk provides 1 gram of fiber and 3 net carbs in each cup (240 mL), along with a substantial 7 grams of protein.
• Cashew Milk (Kaju Doodh). Offering a modest 2 grams of net carbs per cup (240 mL), cashew milk is a delightful creamy option.
• Pea Milk. As a legume, peas naturally contain a considerable amount of protein; pea milk delivers an impressive 8 grams of protein and 2 grams of net carbs per cup (240 mL).
• Half-and-Half. This blend of whole cow’s milk and heavy cream is a versatile choice, containing only 1 gram of net carbs per ounce (30 mL), making it an ideal substitute for traditional cow's milk in beverages and recipes.
• Heavy Cream (Malai). The rich, fatty layer separated from fresh cow’s milk to produce butter or whipped cream, heavy cream is high in calories yet contains only 1 gram of net carbs per ounce (30 mL).

In conclusion, unsweetened almond milk, coconut milk, macadamia nut milk, flax milk, soy milk, cashew milk, and pea milk, along with half-and-half and heavy cream, represent a variety of keto-friendly milk options.

The Bottom Line

There is a wide variety of keto-friendly milk options available for your dietary needs. Among the best selections are unsweetened, plant-based milk alternatives — although it's advisable to steer clear of rice milk (chawal ka doodh) and oat milk (oats ka doodh). Additionally, rich options like half-and-half and heavy cream can also be excellent choices. It’s best to avoid cow's milk and goat's milk due to their natural sugar content, as well as any sweetened varieties, which tend to be loaded with added sugars. Fortunately, you don’t have to give up milk entirely while adhering to a keto diet.