Most dairy products are approved and even recommended for low carb diets. Yet milk does not always make the cut even though these products actually come from that very milk.
Milk itself is high in sugar – just one cup, and you’re getting about 12 grams of net carbohydrates already. This means, for a low carb diet such as keto, milk won’t exactly cut it. But this doesn’t mean that you’re completely eliminating it from your régime; not with so many low carb milk options available today that fit the bill.
8 Keto Milk Substitutes
What is milk?
The white opaque liquid produced by the female mammals such as cows, goats and camels – milk – is a nutrient-rich substance and the main source of nutrition for newborn mammals.
From vitamins such as riboflavin to minerals like selenium, phosphorus, magnesium, zinc and calcium; milk, especially whole milk, is such a rich source of essential compounds for the human body. However, whole milk and the other low-fat alternatives including skim milk and non-fat milk aren’t quite welcome when you’re on a strict low carb diet.
Is Milk Low Carb Friendly?
A ketogenic diet aims to minimize the intake of carbohydrates while upping the consumption of fats. With its high lactose content, milk is likely to raise the amount of sugar in your diet.
Secondly, a lot of people have problems digesting lactose. Normally, the digestive enzyme lactase responsible for breaking down lactose is produced by the body in large amounts soon after birth but starts to decline at the end of lactation stage.
The body then continues to produce the enzyme as the individual continues to drink milk, though some people develop intolerance to lactose or become downright allergic to milk. Based on your genetics, you could experience mild to severe digestive problems when you take milk.
For these reasons and more, people on low carb diets swap cow’s milk with other keto friendly types of milk in their diets or replace it altogether with milk alternatives.
Lactose-free milk
With no lactose in its composition, lactose-free milk is often considered an option for those who are lactose intolerant. However, this is still no option for people on ketogenic or other low carb diets.
To make lactose-free milk, commercial milk producers normally add lactase, the enzyme that breaks down lactose. This results in the formation of glucose and galactose, two sweet-tasting, ready-to-digest forms of carbohydrates that will spike your blood sugar in a moment.
Casein-free milk
Some people are allergic to milk protein, casein and/or whey. Taking a glass of milk or any food item with milk as an ingredient often causes their bodies to experience allergic reactions including hives, swollen lips, and other significant symptoms.
While casein-free milk is free of milk protein, it still contains lactose, the sugar that makes it keto-unfriendly – hence not recommended for a ketogenic diet plan.
Fortified milk
Fortifying the low carb milk means that it contains the essential minerals like calcium and vitamins that you often get from regular milk. So, taking fortified low carb milk is the best way to ensure that you’re getting the full benefit of milk without compromising on your low carb policy.
Environmental impact
Systematic review of greenhouse gas emissions shows that dairy milk manufacturing on average produces between 1.2 and 3.3 kg of CO2 per liter. Such a wide range comes from a place of production with Africa being responsible for the biggest impact. In contrast, almond and coconut milk leads to emission of only 0.42 kg of CO2 per kg. Soy milk has a higher impact with 0.88 kg CO2/L but it’s still significantly lower than whole milk’s numbers.
Silk, a popular dairy alternative milk manufacturer, claims that producing one carton of Silk uses 80% less water and generates 47% fewer greenhouse gases than producing one carton of typical dairy milk.
The study analyzing the environmental impact of vegan drinks compared to whole milk showed that dairy is much worse.
Things to consider
There’s quite a wide selection of low carb, non-dairy milks in the market to swap into your keto regimen. But then, the wide range also means you can be spoiled for choice. So it helps to know what to keep in mind as you go about substituting whole milk with these low carb options available. Here’s some help:
Look at the cost
While low carb these milks come at fairly higher prices compared to ordinary cow’s milk, some of them are more expensive than others.
Calcium content
Fortified low carb milk is often packed with fairly rich amounts of calcium for its vital health benefits such as bone health. The best non-dairy milk is fortified with at least 120 milligrams of calcium per 100 ml to make the most of this alternative.
Stick with unsweetened low carb options
Manufacturers sometimes add a bit of sugar to low carb milks to enhance the flavor. So, you may run into these sweetened options when going low carb. Be keen to stay with the unsweetened options so you don’t shoot up your sugar levels.
Vitamins
Fortified milks may contain any number of vitamins. It helps to check to ensure that the option you are picking has some of the most essential vitamins, particularly B12. This vitamin supports the immune system in addition to being essential for a healthy brain.
Additives
Being made artificially from other plant-based food materials, some manufacturers may pack up their non-dairy milks with preservatives and other additives. While additives may help give the milk a smooth texture and thick feel, you may want to avoid some of them.
Macroratios and Calories
Low carb milks differ in the amount of fat, protein and calories per cup. Be thoughtful about your calorie intake because no diet can keep you losing fat if you consume more calories than your daily expenditure.
Pros and Cons of Low Carb Milks
Low Carb Milk Brands
Dairy alternatives market size is growing every year. New brands come up every now and then. But if you go to a grocery store you often see the same set of core brands:
- Silk
- Blue Diamond
- O Organics
- Lucerne
- Califia Farms
- So Delicious
Summary
Normal dairy milk is nutrient packed, meaning that it contains something your body craves. However, when you are seeking to go low carb, the high levels of carbs in this food item means it unideal for you. but high carb amount makes it prohibitive for low-carb diets. Thankfully, the huge variety of fortified low-carb milk substitutes in the market today mean that you can now enjoy getting all these nutrients without sacrificing your low carb journey. The information on this guide should help make it easy for you to get your best low carb milk alternative based on your nutritional needs.