Milk and dairy products are very tasty drinks. People usually love to drink different types of milk and products made of them. However, in Keto Diet, many people wonder whether they can drink milk or not. If you are also in confusion about this matter, this article is going to be highly beneficial for you because we are going to discuss everything you need to know about the relation between milk and Keto Diet. 

As you know, the Keto Diet is a low-carb diet in which you have to eat and drink foods that are low in carbohydrates and high in fats/proteins. Milk which is obtained from cows or buffalo is considered a high-carb drink and for this reason, not favorable to drink in Keto Diet. It is very important to mentions here that in Keto Diet, you can only take 25-30 grams of net carbohydrates per day. Therefore, for milk to be keto-friendly, it needs to be low in net carbs. But milk from buffalo, cow, or goat is high in carbohydrates and for this reason, you cannot use it in Keto Diet. 

So, what you can do if you are a milk lover and on Keto Diet as well? Don’t worry, we are going to help you in this regard. We will guide you about the different types of milk which you can drink during your Keto Diet because they are low-carb and keto-friendly. But first of all, we would like to discuss some types of milk which you should avoid on the Keto Diet. 

Milk to avoid on Keto Diet

If you are a Keto Dieter, you should always avoid milk that contains an excessive concentration of carbohydrates. For example, all types of sweetened milk should be avoided including sweetened versions of keto-friendly milk as well, because they are high in carbs. 

Here are some common types of milk which you should avoid while on a Keto Diet:

• Cow’s milk

Due to a high amount of milk sugar or lactose, cow’s milk is not keto-friendly at all. You should avoid all types of cow milk including raw cow’s milk, ultra-filtered milk, and evaporated milk. According to research studies, only one cup of cow’s milk (240 mL) contains 22 grams of net carbohydrates. So, it is not suitable to drink in Keto Diet.

• Oat milk

As the name implies, Oat milk is obtained from oats. Oats are high in carbohydrates naturally due to which you should avoid its milk while on Keto Diet. Only one cup of Oat milk contains 17 grams of net carbs which is not suitable to take in the Keto Diet at all. 

• Rice milk

Rice is also high in carbs like oats. In fact, rice milk contains more carbs per cup than oat milk. One cup of rice milk contains 21 grams of net carbs.

• Goat’s milk

Goat’s milk contains natural sugar similar to cow’s milk. For this reason, it is too high in carbs to be keto-friendly. One cup of goat’s milk contains 11 grams of net carbs. 

• Sweetened Condensed milk

Condensed milk is basically used to make decadent desserts because a high amount of sugar is added to it. You should not use the sweetened condensed milk while on the keto diet because of its high sugar content. Some doctors even prohibit its use in the normal diet because of high sugar content. Only one cup of sweetened condensed milk contains 165 grams of net carbohydrates. 

Different types of Milk that are Keto-Friendly

Keto-Friendly milk is milk that is low in carbohydrates. Luckily, there are several low-carb types of milk that you can use while on the Keto Diet. However, it is very important to mention here that you should always use unsweetened versions of these keto-friendly milk types. Additionally, the carb contents can vary between different brands of the same milk. So be careful, and read the nutrition facts on the label of the product before using it. 

Here are some common types of Keto-Friendly milk:

• Coconut milk

Coconut milk is a very good choice for keto because it contains only 5 grams of net carbs per one cup. However, you should use it sparingly because it the one-fifth of the total amount of carbohydrates that you can use during a day while on the Keto Diet. 

• Almond milk

Almond milk is one of the most used milk by the Keto dieters. It is easily available at most grocery stores, inexpensive, and contains a very low amount of carbohydrates. If you take one cup of Almond milk, you are actually taking only 1 gram of net carbs. Yes! you have listened right, only one gram of net carbs in 240 mL of Almond milk. 

• Macadamia nut milk

This milk is the lowest in carbs in comparison with all other keto-friendly milk types. However, it is expensive as well. One cup (240 mL) of Macadamia nut milk contains only 1-gram fibers with 0 net carbs. 

• Flax milk

Flax milk is made from flax seeds. It is good milk for Keto dieters because of its strong anti-inflammatory properties due to the presence of omega-3 fats. Its one cup contains only 1 gram of net carbs. 

• Cashew milk

Cashew milk contains only 2 grams of net carbs per cup which makes it keto-friendly milk. 

• Soy milk

Unsweetened soy milk is best to drink while on Keto Diet because it contains only 1 gram of net carbs per cup. The best thing about Soy milk is that it provides 7 grams of protein as well. 

• Pea milk

Peas, as a legume, are very high in protein. You can get 8 grams of protein with only 2 grams of net carbs per cup of pea milk. 

Conclusion

There are many keto-friendly milk types that you can use while on Keto Diet. However, don’t forget to check that they should not be sweetened. Apart from these types of milk, you can also take heavy cream as a solid choice. Avoid goat, cow, and buffalo milk because they are high in natural sugar. Also, avoid sweetened milk as much as possible.

Thank You very much for your precious time!