Best Low Carb Milks for Keto - Cow, Nut, Coconut & More

Exploring the Best Low Carb Milk Options for a Keto Diet

When following a low carb or ketogenic diet, choosing the right beverages is important. While plain water is always keto-friendly, sometimes you want more flavor, nutrients, or variety. Milk can add taste and nutrition to your low carb lifestyle, but not all milk options fit into a keto diet. In this article, well explore the carb count, nutrients, and taste of different milk varieties to uncover the best low carb milks for keto diets.

Understanding Milk Macronutrients

Before comparing low carb milk options, lets look at the basic macronutrient profile of milk:

• Protein - Milk contains high-quality complete proteins with all essential amino acids. The protein content ranges from 8-10 grams per cup depending on the type.
• Fat - Whole milk gets its creamy texture and taste from fat. Skim and low fat milk have some or all of the fat removed.
• Carbs - Lactose, the natural sugar in milk, accounts for most of the carb content. An 8 oz glass of regular milk has about 12 grams of carbs.

When choosing a keto-friendly milk, our goal is to get the protein and fat milk provides with fewer carbs. Now lets see how different types of cow, goat, nut, and dairy-free milk fare on a low carb diet.

Full-Fat Cow Milk

Whole milk from cows contains the full amount of natural fat and carbs:

• Carbs: 12g per cup
• Fat: 8g per cup
• Protein: 8g per cup

The carb count is a bit high for keto, but whole milk offers a creamy, satisfying taste. Using smaller portions can allow it to fit into your daily macros.

Reduced Fat Cow Milk

Varieties like 2% and skim milk have some or all of the fat removed:

• 2% Milk Carbs: 12g per cup
• Skim Milk Carbs: 12g per cup

Lowering the fat content doesnt change the carb count much. So these options dont offer a significant advantage for keto. The taste is also watery compared to whole milk.

Lactose-Free Milk

Lactose-free milk has the enzyme lactase added to break down lactose sugars:

• Carbs: 6g per cup
• Fat: 8g per cup
• Protein: 8g per cup

With half the carbs of regular milk, lactose-free milk can fit into a keto diet more easily. And the taste and texture are similar to regular milk.

Goat Milk

Goat milk has a slightly different nutritional makeup than regular dairy milk:

• Carbs: 11g per cup
• Fat: 10g per cup
• Protein: 9g per cup

The higher fat content makes it creamier, and the carb count is a bit lower than cows milk. Goat milk is a good option on keto if you tolerate it well.

Evaporated Milk

Evaporated milk has about 60% of the water removed:

• Carbs: 11g per cup
• Fat: 15g per cup
• Protein: 15g per cup

With fewer carbs and more fat and protein concentrated, evaporated milk can add flavor for fewer carbs. Just watch portions since the calorie density is higher.

Coconut Milk

Coconut milk comes from the flesh of mature coconuts:

• Carbs: 5g per cup
• Fat: 48g per cup

With a small carb impact but lots of healthy fats, coconut milk is perfect for keto. The tropical flavor works well in smoothies, curry dishes, and more.

Almond Milk

Almond milk is made from ground almonds and water:

• Carbs: 1g per cup
• Protein: 1g per cup
• Fat: 2.5g per cup

The carb count of unsweetened almond milk fits easily into a keto diet. And it has an appealing mild, slightly nutty taste.

Soy Milk

Soy milk comes from soaked, ground soybeans:

• Carbs: 4g per cup
• Protein: 7g per cup
• Fat: 4g per cup

With a bit more carbs than nut milks but fewer than dairy, soy is a nice compromise for keto. Opt for unsweetened to keep carb impact low.

Hemp Milk

Hemp milk is extracted from hemp seeds:

• Carbs: 1g per cup
• Protein: 3g per cup
• Fat: 5g per cup

With nearly zero net carbs and a creamy, nutty taste, hemp is an ideal low carb milk. Choose unsweetened versions to avoid added sugars.

Key Tips for Choosing Keto-Friendly Milk

When picking low carb milk options for your keto diet, keep these tips in mind:

• Compare carb counts and choose milks lowest in carbs.
• Opt for full fat versions to maximize taste and creaminess.
• Look for unsweetened/unflavored milks or add your own flavors.
• Try lactose-free dairy milk or nut/plant-based milks.
• Watch portions of higher calorie/carb options like evaporated milk.
• Experiment to find the taste and consistency you like best.

Finding a milk option that fits your macros and tastes great makes sticking to keto easier. The key is looking beyond regular dairy milk to discover lower carb, keto-friendly alternatives.

Low Carb Milk Options to Include in a Keto Diet

To recap, here are some of the best low carb milks to include in a keto diet:

• Full-fat cow's milk - Drink smaller portions to fit carbs into daily limits.
• Lactose-free milk - Significantly fewer carbs than regular milk.
• Goat milk - Slightly fewer carbs than regular dairy milk.
• Evaporated milk - Offers concentrated flavor and nutrition.
• Coconut milk - Very low in carbs with lots of healthy fats.
• Nut milks like almond and hemp - Extremely low carb options.
• Soy milk - A bit more carbs than nut milks but fewer than dairy.

Sticking to low carb, keto-approved beverages ensures you get enough fluids without disrupting ketosis. And exploring new milk options adds flavor and variety to your diet.

Just remember portion control for higher calorie choices like evaporated milk. Otherwise, include these tasty and nutritious low carb milks in smoothies, coffee drinks, cereal, and recipes.

Finding milk options you enjoy makes a keto diet more sustainable. And combining low carb milk with a well-formulated keto meal plan sets you up for better health and successful weight management.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.