As the popularity of the ketogenic diet has grown in the past few years, so has its popularity for milk consumption. Those that choose to drink dairy products reap great health benefits—but so do those who don’t. Why do some people experience the benefits of this diet while others don’t? The truth is that there are benefits for both.

If you are on the keto diet, you may have heard about “Milk on Keto”. Many people are curious about this trend, but don’t really know much about it. You may be starting your ketogenic diet, and you’re wondering if milk is allowed on it. If you’re still wondering, I’m about to answer all your questions.

You’ve tried the low carb and the high-fat diets – now what? Both have their pros and cons, and deciding which one to follow might make a difference in your health. A recent study from Harvard suggests that the fat in dairy may help with weight loss – and there are quite a few advantages to going for the milk.. Read more about keto milk recipe and let us know what you think.

Milk may be eaten when on a keto diet, whether it is good or harmful.

When individuals first start the keto diet, this is one of the most common questions they have. Whether you like milk in your porridge or a splash in your coffee, tea, or latte, what do you do when milk runs out and the prospect of removing it from your diet arises?


While the coffee and butter craze has swept ketosis and is completely healthy for long-term ketosis maintenance, not everyone is pleased (or willing) to embrace it.

So, what can you do if you don’t want black coffee or a cup of butter but can’t live without milk?

When it comes to whether you may consume dairy products on the keto diet, the answer isn’t as easy as yes or no; it all depends on what you eat, how much you eat, and if you stay under your carbohydrate limit.


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We’ll explain whether you can consume dairy products on the keto diet, why you should replace them with low-carb dairy substitutes, which keto dairy alternatives are the best, and how to make the transition to low-carb, keto-friendly alternatives as painless as possible.

What is a ketogenic diet and what isn’t?

First, let’s take a step back.

Before we look at how to tell whether a meal is ketogenic or not, it’s important to first understand the ketogenic diet and how ketosis works.

Ketosis Fundamentals

Carbohydrates provide the body’s tissues with the majority of their energy. Insulin production is significantly decreased when carbohydrate intake is reduced (less than 50 g per day) when the body does not take in any carbs, and the body enters a state of catabolism, where it starts to break down everything around it. The body’s glycogen stores are exhausted, requiring it to alter its metabolism.

Two metabolic processes are activated on a low-carb diet: gluconeogenesis and ketogenesis.

The synthesis of glucose from non-carbohydrate basic sources is known as gluconeogenesis (e.g., lactic acid, glycerol, and amino acids). As glucose levels drop, the body’s glucose synthesis can no longer keep up with demand, thus ketogenesis kicks in to offer an alternate fuel source in the form of ketone bodies.

These ketones subsequently take the place of glucose as the primary energy source. Ketones may be utilized for energy by a variety of tissues, including the heart, muscles, and kidneys, and they can even pass the blood-brain barrier, giving the brain an additional source of energy.

How can I tell whether the food I’m consuming is ketogenic?

The main goal of the keto diet is to restrict the quantity of pure carbs below a specific limit. The keto diet, unlike the paleo, vegan, or other diets, does not contain particular foods that you may or cannot consume. It’s all about macros or carbohydrate thresholds. You won’t be able to go into ketosis or will be thrown out if you are currently in ketosis if you consume too much (i.e. too many carbohydrates).

Your carbohydrate threshold, on the other hand, is not a random quantity. It depends on a variety of variables, including your age, degree of exercise, gender, and, ultimately, the objective or goals you wish to accomplish.

The macro structure of Keto appears like this to the ordinary person.

70-80% fat content

Protein content is 20-25 percent.

Carbohydrate content: 5-10%

By restricting your carbohydrate consumption to 5-10% of your total calories, you push your body to convert to other fuel sources, such as lipids, through a process known as ketosis, which we discussed before.

So, when it comes to determining whether or not a meal is suitable for the keto diet, it all boils down to the first criterion we mentioned: the carbohydrate content. When you consume too many carbohydrates, your body receives too much glucose and enters ketosis, producing ketone bodies.

Now for the juicy details: Can you drink milk on a keto diet?

Yes and no, respectively.

Milk may be an excellent source of protein and fat depending on the kind of milk you consume (especially whole milk). The issue may be that the sugar level (and quantity of pure carbs) in whole and skim milk is the same – approximately 12g per cup of milk.

Normally, those 12 grams of carbohydrates aren’t an issue, but if you’re on a keto or low-carb diet and your net carbs for the day are just 25 grams, a glass of milk will account for half of your daily carb consumption.

Do you see where we’re headed with this?

Furthermore, most individuals are unable to digest lactose, the primary sugar in milk, due to a lack of lactase enzyme. As a consequence, dairy intake may cause a range of stomach symptoms and discomforts, ranging from moderate gas and bloating to nausea and diarrhea.

If dairy products aren’t your thing, half-and-half or double cream (35 percent m.e.r.) are good alternatives (10 percent m.e.r.). Although lactose may still be an issue for certain individuals, the macronutrient ratio is better for ketos; a tablespoon of double cream (also known as whipped cream) has 5 grams of fat, 0 grams of carbs, and 0 grams of sugar.

Why should you use keto instead of milk?

Here’s why cow’s milk doesn’t get a gold star when it comes to the keto diet:

1. Too much sugar and carbs

Total carbohydrates are subtracted from net carbs to get net carbs (fiber is not digested and therefore does not contribute to calories or macronutrients). Milk, on the other hand, has no fiber, thus the total carbohydrate amount and the net carbohydrate content are the same.

For example, if you keep to a somewhat modest net carbohydrate consumption. B. Approximately 25-30 g, a cup of milk with 12 g or more of net carbohydrate absorbs a significant part of your daily carbohydrate consumption, leaving little space for low-sugar vegetables or fruits.

Milk should only be eaten in exceptional circumstances on the keto diet. This isn’t to say you can’t put a little milk in your coffee or tea if it’s acceptable and you’re on a low-carb diet, but you should avoid drinking excessive quantities of milk that raise your daily carbohydrate consumption.

There are also a variety of keto-friendly dairy substitutes available, such as almond milk, cashew milk, and coconut milk, that can help you stick to your keto diet more effortlessly.

2. You may be allergic to dairy products.

Anyone acquainted with the keto diet, or even low-carb diets, understands how much high-fat dairy products like whole milk, double cream, butter, and other fats are used. It may be difficult to give them up since they are so sensitive, which can make the keto diet seem intimidating.

However, many individuals are unable to stomach dairy products because they lack the enzyme required to digest lactose, the primary carbohydrate found in dairy products. Lactase deficiency is believed to affect up to 15% of northern Europeans, up to 80% of blacks and Hispanics, and up to 100% of Native Americans and Asians.

While intolerance is mostly hereditary, it may also develop over time or as a consequence of certain illnesses. Flatulence, increasing flatulence, nausea, loose stools, and stomach discomfort are all signs of poor lactose absorption in the small intestine. The severity of the symptoms is determined on the quantity of lactose consumed and the individual’s capacity to digest lactose.

3. You want to stay away from a meat-heavy diet.

Most individuals begin by giving up dairy products if they wish to decrease their intake of animal products for health, environmental, or ethical reasons. It’s not easy to follow a keto or low-carb plant-based diet, but know that it’s doable, and that dairy-free options are great replacements.

And the good news is that you can replace this gap with a variety of dairy-free options that are also low-carb and keto-friendly, beginning with low-carb dairy substitutes like almond or coconut milk. Some of the finest choices are listed here.

Unfortunately, certain dairy products are included in the keto diet, which you should avoid. Any dairy products containing carbs, such as oats or rice, should be avoided.

This is why.

A cup of unsweetened rice milk, for example, has 22 grams of carbohydrates, 12.7 grams of sugar, and just 0.72 grams of fiber, for a total of 21 grams of net carbs. Unsweetened oat milk is somewhat better, with approximately 12 grams of net carbs per cup.

What about soy milk that isn’t sweetened? This is a grey area as well. Although the nutritional profile of soy milk is comparable to that of cow’s milk, the presence of GMOs and phytoestrogens in soy milk is often a source of worry.

There will be more on this later.

So, what are your alternatives?

Nut or seed milk and high-fat coconut milk are the greatest options if you want the same creamy flavor as normal milk but with virtually no carbohydrates. They are minimal in carbs and virtually sugar-free, making them an excellent dairy replacement.

Here are our seven suggestions for consuming milk that are specifically tailored to the requirements of cetaceans:

1. Milk made from almonds

Almond breeze, unsweetened

If you live a keto diet, almond milk is one of the most common replacements for cow’s milk. Almond Breeze has 30 calories, 2.5 grams of fat, and 0 grams of carbs per cup of milk made entirely of almonds. It’s creamy, delicious, and simple to use in all of your favorite recipes.

They also have the classic unsweetened almond milk and the unsweetened almond coconut mix if you don’t like vanilla.


2. Milk made from macadamia nuts

Milkadamia Nuts, Unsweetened

When it comes to healthy ketones, macadamia nuts are the gold standard among nuts. It has just 1 gram of carbs and 23 grams of fat per ounce.

Without the sugar, Milkadamia Unsweetened Milk has the wonderful, rich, and creamy flavor of milk. One cup has 3.5 grams of fat, 1 gram of protein, and 0 grams of carbs. It’s one of the finest keto milk substitutes available, whether you drink it on its own, in a smoothie, or in your coffee.

Milkadamia also has a lightly sweetened version of conventional keto milk with 7g net carbohydrates per cup and a vanilla Milkadamia creamer for your coffee with just 1g net carbs per tablespoon if you’re willing to experiment with carbs.

The ideal complement to any dish.


3. Milk made from coconut

Coconut milk that is unsweetened and smooth.

Silk has a variety of keto milk options, but coconut milk is the best in terms of flavor, flexibility, and nutritional profile. Silk’s unsweetened coconut milk is perfect for a keto or low-carb diet since it contains 4 grams of natural coconut fat and no added sugar.

It’s creamy but not too thick, and the natural sweetness is just perfect.


4. Milk made from cashews

Cashew milk, unsweetened

Silk is another another intriguing alternative that is completely keto-friendly. Silk Unsweetened Cashew Milk has a smooth, creamy milky flavor and is low in carbs. You won’t fall out of ketosis since there are just 1 gram of net carbohydrates per cup.

Unsweetened vanilla cashew milk is also wonderful, with no added sugar and just 1 gram of net carbohydrates per cup, if you want to add some oopmf to your coffee.


5. Milk made from nuts

Nuts from Elmhurst

Are you looking for anything else than almond or coconut milk?

Elmhurst has created a non-sweetened ground nut-based beverage that can compete with the finest almond or coconut milk. It’s made with just two ingredients: almonds and water, and it’s devoid of the additives, preservatives, and other potentially hazardous chemicals included in other dairy-free milk substitutes.

It also includes 11 grams of good fats, 3 grams of protein, and just 1 gram of carbs, while having almost three times the calories of other keto milks. What’s not to enjoy about this delightful keto milk substitute? They are, without a doubt, the finest of the best.


6. Milk made from linseed

Flaxseed Milk with Good Karma

Flax milk is a relative newcomer to the world of ketone milk, but it’s on the right road. It includes 1,200 mg of vital omega-3 fatty acids and is as rich and creamy as any milk.

It has the same wonderful texture as coconut or cashew milk, but it’s allergen-free (nut-free), lighter, and more neutral tasting than other nut-based keto milk replacements.


7. Other dairy products made from vegetables

Want to increase your protein consumption while keeping your carbohydrate intake in check?

Ripple Foods has created a sugar-free, unsweetened plant-based keto milk with 50 percent more calcium than normal milk, 8 grams of pure pea protein, and more than double the iron of almond, cashew, or coconut milk. All of this with just 1 gram of pure carbs.

Look for the unsweetened vanilla vegetable milk, which has the same excellent flavor and texture as the sweetened version but with a touch of vanilla.

Ripple Foods provides a dairy-free product that is rich, creamy, carb-free, and fully ketogenic if you want to go any farther.

In most instances, a dairy-free milk replacement may be used in place of any milk-based beverage at a 1:1 ratio. The texture may vary somewhat depending on the fat level of the milk you use. Full milk (3.24 percent) is thicker and richer than unsweetened almond or coconut milk, although whole coconut milk may be similar if you prefer a creamier flavor.

It’s really pretty straightforward. Here are some delectable keto-friendly dishes to which you may add your preferred keto dairy replacement.

  • Do you prefer to put cream in your coffee in the morning? Many classic cream beverages are loaded with thickeners, sugar, and other food pollutants that you should avoid. Why not create a meal that is both delicious and affordable by using basic and healthy ingredients? This homemade keto cream is undoubtedly the finest and most delicious alternative to store-bought cream. By the way, if you want to create a dairy-free version, use full canned coconut milk instead of double cream.
  • Want a Starbucks-style pumpkin latte without the dairy, sugar, or price? Try this pumpkin spiced keto latte. It’s a quick, dairy-free (optional) and tasty dessert that fulfills sweet cravings without causing ketosis to be broken.
  • Everyone enjoys a bowl of warm, delicious oatmeal in the morning, but oatmeal isn’t keto and is often prepared with milk. This isn’t it! With your favorite keto milk, you can simply make these keto oats dairy-free. Whether you want pumpkin pie, maple walnut pie, or double chocolate, there’s a wonderful dairy-free and ketogenic alternative for you.

Do you wish for more? How about a Dirty Chai Latte, a dairy-free coffee with macadamia milk, or a Keto hot chocolate (which you can substitute with high-fat coconut milk or even almond milk)? When it comes to substituting conventional dairy products with a keto dairy replacement, the options are almost limitless.

There are numerous choices in the supermarket if you don’t want to create your own keto milk. There are, however, a few points to bear in mind while you do your research:

1. Cereal-based milk – The two most popular kinds of cereal-based milk are oat milk and rice milk, both of which contain more carbs than dairy products while having a very clear ingredient list. They aren’t often thought of as keto.

2. Lactose-free milk – Just because milk is lactose-free doesn’t mean it’s sugar-free or carb-free. Lactose is instead turned to sugar, which the body can absorb more easily.

3. Sweetened milk – make sure the milk you purchase is unsweetened and keto-friendly. Avoid anything that looks like cane sugar, cane syrup, cane juice, or other similar products.

4. Flavored dairy products – Flavors are sometimes mistaken for sugar. However, there are numerous sugar-free and keto-friendly unsweetened vanilla keto milk alternatives.

5. Artificial ingredients, thickeners, and additives – A few inexpensive ingredients that resemble their natural equivalents are typically added to make dairy-free goods accessible to customers. Although tiny quantities of additives are unlikely to be dangerous, they may create stomach issues. As a result, it’s advisable to keep the number of components on the product you purchase to a minimum.

The primary outputs

When it comes to conventional milk-based milks, Keto advises double cream, whole milk, or other high-fat dairy beverages, but they do include lactose and a lot of carbs (particularly normal milk), so they should be taken in moderation.

Alternatively, you may pick from a variety of delectable keto diet options.

The best dairy-free keto milk substitutes are:

  • Almond milk, unsweetened
  • Coconut milk, unsweetened
  • Cashew milk that hasn’t been sweetened
  • Macadamia nut milk, unsweetened
  • Linseed milk is a kind of milk made from lin
  • Nut milk
  • Infant formula made from vegetables

Whole coconut milk is the way to go if you’re searching for a creamy, high-fat delight to replace double cream!


Consumers have become increasingly aware of the potential health benefits of dairy products in recent years. This is due, in part, to the fact that people are learning more about the potential health benefits of dairy, which include weight loss, reduction in cardiovascular disease risk, and improvement in bone health. Milk is also a useful option to consider if you are trying to cut carbohydrates out of your diet.. Read more about what can i put in my coffee on keto and let us know what you think.

Frequently Asked Questions

Can you drink milk on the keto diet?

You can drink milk on the keto diet, but it is not recommended. Milk contains lactose, which is a type of sugar that will have an effect on your blood glucose levels and insulin response.

What is the lowest carb milk?

The lowest carb milk is almond milk.

Why milk is not allowed in keto?

Milk is not allowed in keto because it contains lactose, which is a type of sugar.

This article broadly covered the following related topics:

  • milk on keto
  • oat milk keto
  • lactose free milk keto
  • unsweetened almond milk keto
  • coconut milk keto
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