How to choose milk for keto diet? What can replace cow’s milk on keto diet?


Many people refuse cow’s milk because of any diet or because of food intolerance. However, more and more people even not suffering from allergies and not keeping a diet avoid drinking cow’s milk, because were told it is bad for health. Is that really the case? Are there alternatives to cow’s milk for keto diet?

It is impossible to say for sure which milk for keto diet is the best for a particular person, because a lot depends on his health, the presence of food allergies and kind of a diet. But, in any case, when choosing milk, whether cow or vegetable, carefully read the labels, as the composition can vary greatly vary depending on the manufacturer.

Descriptions below are the values for a glass or 250 milliliters.

Cow’s milk and cream

It is a rich source of calcium, protein, vitamin D, potassium. However, you should carefully read the labels and, if possible, choose the milk for keto diet that has environmental certificates. This is especially important for skim milk, as it often contains a lot of sugar, which is added to preserve flavor. In addition, as for the keto diet, cow’s milk is unfortunately not recommended. Although you probably guessed it.

One of the reasons is lactose intolerance. Different people absorb milk in different ways. This can be traced even on a global scale. If you look at the Scandinavians, 90% of them have no problems with the assimilation of milk, while it can be said the same way only about 1% of the Chinese. On average, 25% of Europeans suffer from lactose intolerance. It is also true that over the years, our ability to digest milk begins to decline (already after 5 years), that is, the older we become, the less we should drink milk.

what milk for keto to choose - low carb milk

Another problem associated with the use of cow’s milk has a great importance on the keto diet. It is about the high content of carbohydrates and lactose – milk sugar. After drinking a glass of cow’s milk, you will get up to 10 g of carbohydrates, which is half of the recommended daily allowance on the keto diet. In skim milk lactose contains even more.

Of course, now shops offer a wide choice of cow’s milk of any fat content. It is important that fat cow’s milk for keto diet should contains more calories and fats. It is preferable to choose heavy cream.

Per glass:

  • number of calories: 160
  • carbohydrates: 10.5 g
  • protein: 9 g
  • fat: 9.5 g
  • calcium: 320 g

Skimmed milk

  • calories: 90
  • carbohydrates: 11.3 g
  • protein: 10 g
  • fat: 0.5 g
  • calcium: 330 g

What can replace cow’s milk on keto diet

Fortunately, there are many options. Perhaps the only advantage of cow’s milk over its alternatives is its availability. Cow’s milk is much cheaper, and it can be found in any food store. However, its replacement is worth to look for them and pay more for them. In addition, on the keto diet milk is consumed quite economically due to restrictions in the carbohydrates consumption. For some people liter of the milk is enough even for two weeks.

Soy milk

soy milk for keto - low carb milk

Such milk for keto is a good option. It contains more protein than most vegetable alternatives. Soy milk also contains a lot of vitamin B12, Riboflavin and isoflavones. When choosing soy milk for keto diet, pay attention to the sugar content. Select the milk that is not additionally sweetened. Soy and its preservatives are a common allergen among children and adults. This is also worth attention when choosing the preferred type of milk for keto diet.

  • number of calories: 166
  • carbohydrates: 9 g
  • protein: 8 g
  • fat: 11 g
  • calcium: 300 g

Coconut milk

coconut low carb milk for keto

Coconut milk for keto diet is also a good option. Such milk has a high content of saturated fat compared to other alternatives of cow’s milk. Coconut milk is usually very high in calories. But not always, it depends on the amount of water. Most often it does not contain calcium, although some manufacturers enrich the drink with this trace element.

  • calories: 375
  • carbohydrates: 9 g
  • protein: 6 g
  • fat: 40 g
  • calcium: 0 g

Almond milk

almond milk for keto diet - low carb milk

Almond milk is very rich in calcium and vitamins, soluble in fats, mainly vitamins E and A, and, by the way, contains few calories. However, many people may not like its taste, which is the least similar to cow’s milk.

  • number of calories: 80
  • carbohydrates: 8 g
  • protein: 1 g
  • fat: 4.6 g
  • calcium: 200 g

Oat milk

oat milk for keto diet - keto food list

Oat milk is rich source of fiber, vitamin E, folic acid and Riboflavin. However, it usually contains less calcium and protein than cow’s milk. This is a good alternative for people who are allergic to nuts and soy, but unfortunately, it can not be drank by people who do not consump gluten. And of course it is not the best alternative of cow’s milk for keto diet because of the large amount of carbohydrates. It is necessary to strongly limit the use of oat milk on keto diet and be careful when calculating carbohydrates.

  • number of calories: 130
  • carbohydrates: 16
  • protein: 5.3 g
  • fat: 4.6 g
  • calcium: 0 g

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