Are you on a keto diet but missing the creamy texture and taste of milk? Fear not, because there are plenty of keto-friendly milk alternatives out there that can satisfy your cravings while still keeping you on track with your macros. From nut milk to coconut milk, each option offers a unique flavor profile and nutritional profile to help you make an informed decision. In this blog post, we’ll explore the best keto milk alternatives and give you all the information you need to choose the one that’s right for you.

There are many milk alternatives that can be consumed on a keto diet, including:

  1. Almond Milk
  2. Coconut Milk
  3. Cashew Milk
  4. Hemp Milk
  5. Macadamia Nut Milk
  6. Flax Milk
  7. Soy Milk (in moderation and if tolerated)
  8. Oat Milk (in moderation and if tolerated)

Each of these milk alternatives has its own unique nutritional profile, macros, and flavor profile that can make them a great addition to a keto diet.

Keto-Friendly Milk Alternatives: The Ultimate Guide

Macronutrients provided are for a 1 cup, 8oz serving size.

1. Almond Milk

  • Nutrition: Low in calories, carbs, and sugar. High in vitamin E and calcium.
  • Health benefits: Can help lower cholesterol levels and reduce the risk of heart disease.
  • Flavor profile: Mild, nutty taste.
  • Macronutrients (per 1 cup serving): Approximately 30-50 calories, 1-2 grams of carbs, 0-1 grams of sugar, and 1 gram of protein.

2. Unsweetened Coconut Milk

  • Nutrition: Unsweetened coconut milk is low in calories and carbohydrates, and contains healthy fats, fiber, and some vitamins and minerals.
  • Health benefits: The medium-chain triglycerides (MCTs) found in coconut milk may help with weight loss, improve heart health, and provide a quick source of energy for the body.
  • Flavor profile: Unsweetened coconut milk has a mild, slightly sweet coconut flavor.
  • Macronutrients (per 1 cup serving): Around 45-60 calories, 4-5 grams of fat, 1-2 grams of carbohydrates, and 0-1 grams of protein.

3. Cashew Milk

  • Nutrition: Cashew milk is low in calories and carbohydrates, and typically fortified with vitamins and minerals like calcium, vitamin D, and vitamin B12.
  • Health benefits: Cashew milk is a good source of healthy fats, protein, and antioxidants. It may also help improve heart health and support healthy bones.
  • Flavor profile: Cashew milk has a creamy and slightly nutty flavor.
  • Macronutrients (per 1 cup serving): Cashew milk typically contains around 25-50 calories, 1-2 grams of carbohydrates, 2-4 grams of fat, and 0-1 grams of protein per 8oz serving.

4. Hemp Milk

  • Nutrition: Low in calories and carbohydrates, high in omega-3 and omega-6 fatty acids, and contains vitamins and minerals such as calcium and magnesium.
  • Health Benefits: Supports heart health, may reduce inflammation, promotes healthy digestion, and may improve skin health.
  • Flavor Profile: Nutty with a slightly earthy taste.
  • Macronutrients (per 1 cup serving): Approximately 70-80 calories, 2-3g carbohydrates, 5-6g fat, 2-3g protein.

5. Macadamia Nut Milk

  • Nutrition: Macadamia nut milk is low in calories and carbohydrates, and high in healthy fats, vitamins, and minerals.
  • Health benefits: Rich in monounsaturated and polyunsaturated fats, which have been linked to improved heart health and reduced inflammation. It also contains vitamins and minerals such as vitamin E, calcium, and potassium.
  • Flavor profile: Macadamia milk has a creamy and nutty flavor, with a slightly sweet taste. It is thicker and richer than other milk alternatives and has a smooth texture.
  • Macronutrients (per 1 cup serving): Approximately 50-60 calories, 0-1g net carbs, 5-6g fat, and 1g protein.

6. Flax Milk

  • Nutrition: Flax seed milk is low in calories and carbohydrates with a moderate amount of healthy fats and fiber. It’s also a good source of vitamins and minerals, including calcium, vitamin D, and vitamin B12.
  • Health benefits: Flax seed milk has been linked to several health benefits, such as improved heart health, lower cholesterol levels, and better digestion due to its high fiber content.
  • Flavor profile: Flax seed milk has a slightly nutty and earthy flavor, which may not be suitable for everyone’s taste.
  • Macronutrients (per 1 cup serving): Flax seed milk typically contains 25-40 calories, 2-3 grams of fat, 1 gram of protein, 1 gram of fiber, and less than 1 gram of carbohydrates per 8oz serving.

7. Soy Milk

  • Nutrition: Soy milk may not be suitable for individuals with a soy allergy or intolerance. Moreover, some people may opt to avoid soy products due to concerns about their estrogen-like effects and possible impact on hormonal balance.
  • Health benefits: Soy milk is a good source of plant-based protein and contains all essential amino acids. It is also a good source of calcium, vitamin D, and vitamin B12.
  • Flavor profile: Unsweetened soy milk has a mild, slightly nutty flavor.
  • Macronutrients (per 1 cup serving): 80 calories, 7g protein, 4g fat, 4g carbohydrates, 1g fiber.

8. Oat Milk

  • Nutrition facts: Oat milk is generally well-tolerated by people with lactose intolerance or nut allergies, but some individuals with celiac disease or gluten sensitivity may need to avoid it due to potential cross-contamination during processing.
  • Health benefits: oat milk is a good source of fiber and contains beta-glucans, a type of soluble fiber that may help lower cholesterol levels
  • Flavor profile: oat milk has a slightly sweet and creamy taste, with a mild oaty flavor
  • Macronutrients (per 1 cup serving): approximately 80-120 calories, 4-5g fat, 2-4g protein, 7-8g carbohydrates

Navigating the Dairy Aisle: Tips for Choosing Keto-Approved Milk Alternatives

When it comes to choosing the best keto-approved milk alternatives, there are a few things to keep in mind from a nutrition standpoint. Firstly, always opt for unsweetened versions to avoid added sugars and unnecessary carbs. It’s also a good idea to choose unflavored options, as flavored versions often contain added sugars and artificial flavors. When possible, choose organic milk alternatives to avoid exposure to pesticides and other harmful chemicals. Additionally, try to avoid milk alternatives with excess gums and fillers, which can cause digestive issues for some people. By keeping these tips in mind, you can make informed choices about which keto-approved milk alternatives to include in your diet.

Final takeaway

In conclusion, choosing the right keto milk alternative can be a great way to add variety and nutritional benefits to your diet. Whether you prefer almond, coconut, cashew, hemp, macadamia, or flaxseed milk, each option has unique qualities that can provide essential nutrients and health benefits. Keep in mind that not all brands are created equal, so always read labels carefully to ensure you are selecting unsweetened options with the lowest carb count possible. By making an informed decision and incorporating these delicious keto milk alternatives into your diet, you can enjoy the benefits of a low-carb lifestyle while still satisfying your cravings for a creamy and nutritious beverage.