Whole milk contains 12 grams of carbs per cup, so it’s definitely not a keto diet.
If you are considering drinking almond milk as an alternative, this guide is for you.
Below, I’ll cover everything you need to know before drinking almond milk on keto. This includes potential dangers, nutritional information, and an easy way to make homemade almond milk.
Let’s get started!
Is almond milk good for the keto diet?
The good news is, Overall, almond milk is keto-friendly! A cup of almond milk contains only 1.4 grams of net carbs, so you can enjoy as much as you want on the keto diet. Feel free to add it to coffee, desserts, and salad dressings.
But this is not the whole picture. Not all almond milk is created equal, and the type you consume will affect your ability to stay in ketosis in different ways.
Different types of almond milk on a low-carb diet
There are two types of Almond milkSweetened and unsweetened.
The nutritional value of almond milk varies from one brand to another. The average cup of unsweetened almond milk contains 1.4 grams of carbohydrates and less than a gram of sugar, so you can safely drink several cups per day.
However, as the name suggests, sweetened almond milk contains a ton of sugar. Although the exact amount varies, it usually contains more than 16 grams of carbohydrates and 15 grams of sugar. Just drinking one cup can get you out of ketosis, depending on what you eat during the day.
Is unsweetened almond milk keto-friendly?
Unsweetened almond milk contains 1.4 grams of carbs per cup, so you can drink several cups through the ketogenic diet without interfering with ketosis.
Unsweetened almond milk is also full of nutrients, such as vitamin E, calcium and vitamin D, which will help you meet the recommended dietary intake.
But keep in mind that even unsweetened organic almond milk has a consistency like guar gum. There’s nothing wrong with it, but it can cause rashes, bloating, and digestive issues if you’re allergic.
If you experience these symptoms after drinking almond milk, choose hemp, coconut, or soy milk. These are all low carb and can easily fit into the macronutrients on keto.
How to choose unsweetened almond milk for keto
If you’re shopping for unsweetened keto almond milk, consider these brands:
- silk
- Three organic trees
- What is with you
- Good and collected
I always use it when making my morning coffee, and it does not spike blood glucose levels or interfere with ketosis.
Make almond milk at home to ensure quality
Although store-bought unsweetened almond milk is considered keto-friendly, companies sometimes use additives and fillers to thicken the milk and make it taste better.
So the best way to ensure quality is to make almond milk at home. You can control what goes into your almond milk and enjoy peace of mind knowing you are not drinking harmful ingredients. You can also add a keto sugar like erythritol to play around with the sweetness of the milk.
The best part is that making almond milk is not as difficult as you might think. To get started, get the following ingredients:
- A cup of raw almonds
- water
- A pinch of sea salt
- your favourite Keto local
- vanilla extract (optional)
First, soak a cup of raw almonds in water overnight. The next morning, you will notice that the water looks murky. Get rid of this water and rinse the almonds well.
Put the almonds in a blender with four cups of water and some sea salt. If you prefer sweet almond milk, add a few teaspoons of your favorite keto sweetener. I like erythritol, but stevia, xylitol and sugar free
After blending this mixture for one minute, use a nut milk bag or a few layers of cheesecloth to strain the mixture.
Gently squeeze the almond milk out of your bag into a large bowl, leaving only the almond pulp. You can discard this pulp or use it for future almond recipes.
The final step is to pour the almond milk from a large bowl into a glass jar and keep it in the fridge while you use it.
How many carbohydrates are in almond milk? Nutrition facts
A cup of unsweetened almond milk contains 1.4 grams of net carbs plus the following macro- and micronutrients:
- 1.5 grams of protein
- 3 grams of fat
- 37 calories
- 37 percent of your calcium needs
- 12 percent of your vitamin D needs
- 46 percent of your vitamin E needs
But if you drink sweetened almond milk, which I don’t recommend, you can expect your carb count to come in at 16 grams.
Other milk alternatives for keto
When I started keto, I stopped consuming dairy milk and tried different alternatives.
Personally, I think almond milk tastes best, but coconut milk, macadamia nut milk, flax milk, soy milk, cashew milk, and pea milk are also great low-carb options.
If you don’t like the taste of these milk alternatives, I recommend adding some heavy cream with erythritol to give it some sweetness.
However, watch out for oat milk, rice milk, condensed milk, and goat milk, as carbs hinder ketosis.
Are vanilla and almond milk keto-friendly?
Vanilla almond milk is not a good choice on keto because companies will add it drink and sugar to mimic the taste of vanilla. This can result in more than 16 grams of carbs in a cup, which will throw you out of ketosis.
Instead, I recommend making almond milk at home and using a few drops of vanilla extract to give the milk a vanilla taste.
Frequently Asked Questions About Is Almond Milk Keto?
Is almond milk good on keto?
Almond milk is a good keto drink because a cup contains 1.4 grams of carbs. But remember, it’s essential to get unsweetened almond milk because sweetened almond milk contains over 16 grams of carbohydrates per cup.
How much almond milk can you drink on a low carb diet?
Since a cup of almond milk contains only 1.4 grams of carbohydrates, you don’t have to worry too much about overeating. You will have to drink several cartons before it will affect ketosis.
However, a good daily limit is seven cups (about 10 grams of carbs) if you’re on a strict keto diet and keep track of everything. This is because you want to limit your carbohydrate intake to 20 to 50 grams per day on the keto diet.
Is homemade almond milk keto?
Making almond milk at home is your best bet if you want the healthiest option because you won’t have to worry about hidden sugars, additives, and preservatives.
Making your own almond milk also allows you to add more or less ingredients depending on the flavor you want. For example, I use a higher ratio of almonds to water because I love the nutty flavor and creamy texture.
But if you prefer sweet almond milk for example, you can add erythritol, xylitol, or sugar-free syrup.
What is keto-friendly milk?
a cup of Pure milk It contains 12 grams of carbohydrates, all of which are sugar. This means that whole milk is not a good option on the keto diet. Instead, choose low-carb options such as almond milk, coconut milk, soy milk, and pea milk.
Which milk has the least carbohydrates?
Although the carbohydrate content will vary depending on which brand you buy, almond milk has the lowest amount of carbohydrates of any other type of milk. A cup contains an average of 1.4 grams of carbohydrates, so you can drink several cups without worrying about ketosis. Other good low-carb options include coconut Milk, soy milk and cashew milk.
What milk in Starbucks is keto?
Almond milk and heavy cream are the only keto-friendly options Starbucks menu. So feel free to order a hot or cold vanilla almond milk latte, swap the vanilla syrup for sugar-free vanilla syrup, and enjoy Starbucks on keto.
How do you use almond milk on keto?
You can use almond milk when eating keto pills and drinking Bulletproof coffee Or making low-carb desserts.
Is Silky Almond Milk Keto-Friendly?
Silky almond milk is one of the best alternatives to cow’s milk on the keto diet. A cup contains less than 1 gram of carbohydrates per serving. Also, silk does not use harmful additives and preservatives, so you don’t have to worry about arthritis.
Can I have almond milk in my coffee on the keto diet?
Yes, you can enjoy almond milk in your morning coffee when you are on the keto diet. A cup of almond milk contains about 1.4 grams of carbs, and since you only add a little coffee, your carb intake is less than 1 gram.
Is silky almond milk good for the keto diet?
I have been using silky almond milk since i started the keto diet, and i highly recommend it. Silk contains less than a gram of carbohydrates per cup, so you won’t have to limit your intake. Feel free to add it to coffee, desserts, salad dressings and juices.
Final thoughts on the carbohydrates in almond milk
Almond milk contains 1.4 grams of carbohydrates per cup, which means you can safely enjoy it when you are on keto.
But stick to unsweetened almond milk. Sweetened almond milk contains more than 16 grams of pure milk sugarThis can hinder ketosis, inflammation, and high blood glucose.
I highly suggest making your own almond milk as it is so easy to prepare. You only need a couple of ingredients and you can customize the amount of almonds and keto sweetener depending on how creamy and sweet you want your milk to be. You can even use vanilla extract to give it a vanilla taste.
And if you’re thinking of switching things up, soy milk, coconut milk, and cashew milk are all low-carb options. If you find the taste too bitter, use a teaspoon or two of erythritol, stevia, or sugar-free