Can You Have Almond Milk On Keto
The good news is you can have almond milk while following a ketogenic diet. The bad news is, you need to stick away from the sweetened and flavored varieties that are most common at restaurants and store shelves.
Unsweetened almond milk is generally safe to drink while following a ketogenic diet.
While you can potentially fit in a small 8 oz. cup of the sweetened variety, it isnt worth it for most people to consume regularly.
Is sweetened almond milk keto friendly? Sweetened almond milk is not keto friendly for most individuals, with the average 8 oz cup containing at least 9 grams of net carbohydrates.
Bear in mind, when I say you can potentially fit in a cup of a sweetened variety, its because you could do so if you wanted to fit it in your daily carbs for the day.
Most people following a ketogenic diet will find themselves staying between 20 and 50 grams of net carbs per day, but likely on the lower end of that scale.
You can look at your net carbs for the day, almost like a budget you get to spend. The more you have, the more flexible you can be with your choices, similar to money.
If your daily carb limit is 20 grams of net carbs, drinking one cup of sweetened almond milk wipes out nearly half of your budget for the day, and thats for the lower sugar varieties.
Why You Should Substitute Milk On Keto
Heres a brief summary of why cow dairy may not earn such a gold star on keto:
1. Too many carbs and sugar
Net carbs are determined by taking the total carb amount and subtracting fiber . Milk, however, does not contain fiber so the total carb content is the same as the net-carb content.
When youre sticking to a relatively low net carb intake, say around 25-30g, knocking back a cup or more of milk with a net carb count of 12g+ uses up a substantial amount of your daily carb intake and doesnt leave much room for carbs coming from things like vegetables or low-sugar fruit, for example.
In the context of keto, milk should be consumed sparingly. Its not to say that you cant add small amounts of milk to your coffee or tea if thats tolerable and youre eating low carb, but avoid consuming large quantities that eat into your daily carb count.
Alternatively, there is a wide range of keto-friendly milk substitutes like almond milk, cashew milk, and coconut milk that fit into your keto diet easier.
2. You may be sensitive to dairy
For anyone whos familiar with keto or even low-carb, they know its largely reliant on high-fat dairy like whole cows milk, heavy cream, butter, and the like, so cutting it out cold turkey due to a sensitivity may make keto seem a bit daunting.
3. Youre looking to avoid an animal-heavy diet
What Makes Almond Milk A Popular Choice For Low Carb Diets
Here are just a few of the reasons why almond milk, and unsweetened almond milk in particular, is so popular amongst people following low carb diet plans:
- Almond milk is low in calories and low in carbs .
- Almond milk provides trace amounts of essential vitamins and minerals.
- Almond milk offers similar health benefits as raw almonds .
- Available in a variety of different flavors, including plain, vanilla, strawberry, and chocolate, almond milk remains a competitive option for those who prefer flavored milk.
- Almond milk works great in everything from making keto protein shakes, to acting as a straight replacement for dairy milk in recipes.
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If Youre Following The Standard Ketogenic Diet
The standard ketogenic diet suggests a daily carb intake of no more than 20 to 50 grams. This is especially important for beginners just starting out on this low-carb diet and ensures adequate depletion of glycogen stores. Once the glycogen stress are depleted, your body will search for fuel from its second favored energy source fat.
This leads you to enter a state of ketosis. Instead of your body converting glucose for energy, your liver will instead convert fatty acids into ketones or ketone bodies.
Almond Milk And Its Carbs
So heres the kicker. Almond milk comes in two main varieties: sweetened or unsweetened.
One cup of unsweetened almond milk contains around 1.1 grams of total carbs, 0.7 grams of which are fiber. This means that there are only 0.4 grams of net carbs in one glass.
On the other hand, one cup of sweetened almond milk contains 8.1 grams of total carbs, of which 0.7 grams are fiber, giving a total of 7.4 grams of net carbs in one glass.
Is it a no-brainer, right? Stick to the unsweetened versions!
Remember, look at the labels on the almond milk cartons and make sure the word unsweetened is present. Believe me when we say we have made the mistake of buying sweetened or normal versions simply because we were in a rush!
When Should You Avoid Almond Milk
Typically, almond milk is a quite popular non-dairy milk for both vegan and non-vegan communities. Another advantage is its suitability for lactose-intolerant people. However, one important reason to avoid almond milk while on the keto diet is if you have a nut allergy. If you are allergic or intolerant to nuts, then you should avoid almond milk.
Is Almond Milk Keto Friendly
If youre lactose intolerant or just want to avoid dairy, the first two options youll usually come across are soy milk and almond milk.
However, even though there are nearly a dozen different types of milk products on the shelves these days, almond milk still seems as if its the most popular alternative to dairy, even surpassing soy milk. 1http://ageconsearch.umn.edu/bitstream/196789/2/Dharmasena_Capps_Kosub_Almond_milk_SAEA_2015%20%28paper%29.pdf2https://www.bloomberg.com/news/articles/2013-08-21/soy-milk-fades-as-americans-opt-for-drinkable-almonds
Is almond milk keto friendly? The majority of unsweetened almond milk is keto friendly. However, sweetened varieties have added sugars, making them less than ideal for a ketogenic diet.
In this article, Ill cover which almond milks you can have on keto and which to avoid. Ill also dive deeper into almond milk, explaining what it is, how its made, and when you may want to avoid it on keto.
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Peanut Butter Keto Low Carb Smoothie With Almond Milk
Just wanted you to know that this Keto Low Carb Smoothie With Almond Milk is sponsored by my friends over at Almond Breeze!
This Keto Low Carb Smoothie With Almond Milk is an EASY sugar free 5 ingredient breakfast that tastes like a peanut butter cup! SO creamy!
Oh hey! Hi! Hello!
You probably wishing you were still snuggling in bed on a cozy weekend morning but, alas, youre running around like the crazy-busy-gotta-get-the-day-rollin kind person that I know you ARE.
HOLD IT RIGHT THERE THOUGH. Just because youre busy and running around does not mean I am giving you permission to skip breakfast. You know it IS the most important meal of the day and its going to give your busy-body the ENERGY and PUNCH that it needs to OWN the WHOLE week.
For those busy-no-time-to-cook kinda mornings when you were not your usual meal-planning-prepared self with some cookie dough overnight oats or breakfast egg muffins at the ready, this low carb breakfast smoothie is going to come in REALLLLLLL handy.
Do The Carbs In Almond Milk Fit Into A Keto Diet
While the macronutrients can differ depending on what kind of almond milk youre consuming, unsweetened almond milk is low enough in net carbs that you can have a cup or two without much concern. Even if you were to indulge in this creamy milk , your net carb count would still only be about 3 grams.
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Are Almonds Suitable For A Ketogenic Diet
Almonds, as well as related goods such as almond butter, milk, and flour, are keto diet essentials.
Due to their nutritional makeup, almonds, like other tree nuts, have been linked to a number of health advantages.
Almonds are high in vitamin E, magnesium, copper, and antioxidants like proanthocyanidins, in addition to their high protein, good fats, and fiber content .
Almond consumption has been linked to a lower risk of type 2 diabetes, heart disease, and Alzheimers disease, according to certain studies .
Almonds are a keto-friendly food that may be eaten raw or roasted. Almond milk or butter that is keto-friendly can be purchased or made at home. Furthermore, almond flour is a popular flour substitute.
Are Smoothies Low Carb
Many smoothies out there, especially the ones you buy from smoothie shops, are not low carb as they are made from fruit, usually with added sweeteners.
I personally think that fruit sugar is a-okay, but I know a lot of you internet friends are doing the low carb thing soooooo a SUGAR FREE SMOOTHIE situation just sort of seemed in order.
Even though Im a fruit smoothie inclusivist a healthy strawberry watermelon smoothie or mango avocado smoothie is totallllly my jam I am feeling VERY 100 about this no carb smoothie because it tastes like a swirly-twirly, frosty and CREAMY peanut butter cup or keto chocolate peanut butter fat bomb!
This peanut butter chocolate protein shake is just going out to ALL the people of the universe who have found themselves in their pantry, chocolate bar in one hand, jar of peanut butter in the other, just DUNK DUNK DUNKING away, only to wake up in a protein peanut butter cups coma and not even being ONE BIT mad that they dont know how they got there.
Exxxxcept, you WILL know how you got there because all-star low carb breakfast shake makin you put all 5 ingredients in a blender, pressed GO and entered the peanut butter chocolate coma VERY willingly and in a way that did not leave you with a massive sugar headache.
IMO if Im gonna go into a sugar coma situation, its not going to be on Mondays. I feel bad enough just LIVING on Mondays without ANYTHING to make it worse, ya feel me?
But on SaturdayALL BETS ARE OFF.
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What Are The Best Keto
If youre shopping for a keto-friendly almond milk, then you cant go wrong with any of the following options:
- Silk Unsweetened Almond Milk With no added sugars and 50% more calcium than regular dairy milk, Silks unsweetened almond milk options are all great options for keto dieters.
- Califia Farms Unsweetened Almond Milk Another great option for keto dieters thats incredibly even without added flavorings is this one by Califia Farms.
- Pacific Foods Organic Unsweetened Original Almond Milk Organic almonds are gently roasted before being used to make one ridiculously tasty almond milk blend. Low in carbs and big on taste, this is a great almond milk to use on the keto diet.
How Do I Know If What Im Eating Is Keto
Following a keto diet largely comes down to keeping your net carb count under a certain pre-determined threshold. Unlike paleo, vegan, or other diets, theres no specific foods you can or cannot eat on keto. Its more about your macros, or your carb threshold. If youre eating beyond it , you wont be able to enter ketosis or youll get kicked out if youre already in it.
Your carb threshold, however, isnt an arbitrary number. It is dependent on factors like age, activity level, sex, and ultimately the goal youre looking to achieve.
For the average person, the macro breakdown of keto is something like this:
With that said, in terms of whether a food is keto-friendly or not, its going to boil down to the first point we mentioned: carb count. If a food has too many carbs, your body is going to be receiving too much glucose to enter ketosis and start producing ketone bodies.
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The Secret Behind Kefir And Ketosis
Kefir is growing in popularity, popping up in almost every grocery store. If youre not familiar with kefir, its a fermented drink that contains a symbiotic culture of yeast and bacteria, similar to how you would make sourdough bread. However, it does contain a fair amount of carbs for those following a low carb or keto diet.
Kefir and water kefir can be consumed on a ketogenic diet within moderation. An average glass of kefir has the same amount of carbs as a glass of milk with 10 grams of net carbohydrates. However, this amount is reduced further through longer fermentation.
In this article, Ill go over what kefir is and its health benefits, how to reduce the number of carbs, and alternatives that are even more keto-friendly.
Is Almond Milk Going To Knock Me Out Of Ketosis
Almond milk might be over-marketed at times. It doesnt include a lot of protein or important micronutrients, and its low in healthy fats.
Nonetheless, it is a delectable, incredibly low-carb alternative, which is why it is so well-suited to the keto diet. With the right unsweetened or homemade almond milk, you wont be able to get out of ketosis.
Almond milk is also a great alternative for intermittent fasting. In fact, its the only milk in coffee that wont necessarily break your fast if used properly.
My new book Intermittent Fasting 16/8: What Can I Drink While Fasting explains how this works in detail.
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Making Your Own Almond Milk
If youre not a fan of store-bought almond milk, you can also make it yourself at home.
This option is ideal if you want to avoid all the extra nonsense in most commercial brands. However, even though making almond milk doesnt take very long, it does require three ingredients and some time.
If you dont have time to make some from scratch, you can always reach for something already made.
Almond milk is simple and easy to prepare if you have a high-speed blender like a Vitamix or Blendtec.
To create homemade almond milk, put 1 cup of almonds , 3 cups of filtered water, and a pinch of salt into your blender.
Once the ingredients are mixed, pour the contents through a fine-mesh strainer to separate the pulp from the liquid.
Does Milk Ruin Ketosis
People on the keto diet have to restrict their carbohydrates to less than 30 grams per day. Evaluating how many carbs are in every food is important to staying in ketosis, or fat-burning mode. Some foods, like milk or yogurt, can contain up to 24 grams of carbohydrates and can knock dieters out of ketosis.
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Can You Drink Protein Shakes On The Keto Diet
Yesand you will probably need to.
Protein shakes are an easy on-the-go breakfast for keto dieters. In fact, Israetel says low-carb chocolate protein powders make a great addition to coffee instead of a traditional mocha.
But not all protein powders are low in carbohydrates, so you’ll have to check the label.
Israetel recommends a powder that contains casein protein, which is digested slowly to help you stay full longer. Or, you could try a protein powder formulated to be nearly carb-free for keto dieters.
Benefits Of Drinking Almond Milk
Almond Milks low carb content is not the only health benefit.
Almond milk is also very high in magnesium which according to one study has been shown to be involved in over 600 processes in the body.
These include maintaining muscle tissue, help brain function, maintaining heart health and reducing cellular inflammation.
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What Can I Put In My Coffee To Make It Keto
Aspreys original bulletproof coffee recipe is the basis for the majority of keto coffee recipes:
- Combine a cup of hot coffee , 1-2 teaspoons MCT oil, and 1-2 tablespoons grass-fed butter or ghee in a blender or food processor.
- Blend for 30 seconds to incorporate the MCT oil and coffee. A milk frother will suffice in place of a standalone or immersion blender.
- Youre done when your keto bulletproof coffee has the consistency of a latte.
Pour it into a coffee mug, and there you have it! Keto coffee is a cup of coffee that is low in carbs and high in fat
Keto coffee is tasty, but its not quite as delicious as coffee with milk and sugar. Many people also use keto creamer, monk fruit extract, or stevia, as well as keto-friendly additives such as cocoa powder, cinnamon, or vanilla extract for flavor, and protein or collagen powder for added benefits.
We wont pretend that keto coffee tastes as good as a mocha or a caramel macchiato from Starbucks, but its not horrible, and its a smart method for coffee aficionados to lose weight on a keto diet.
However, because keto coffee is exceptionally high in both calories and saturated fat, there is a delicate line between smart and unhealthy. One cup can provide one-quarter of a healthy adults daily calorie intake, as well as all of the saturated fat advised for daily consumption. One cup of bulletproof coffee each day is too much.
Can I Drink Coffee With Almond Milk On Keto
Youve probably noticed that creamers is surrounded by quotation marks. This is why.
The term creamer refers to a dairy-free product that is used to replace milk or cream in coffee or tea. Coffee Mate, for example, is a long-standing alternative product that is not keto-friendly. It has a staggering 51.7 carbohydrates, all of which are net carbs due to the lack of fiber in the creamer.
However, dairy-free creamer is a broad word. Its most commonly used to describe white products like Coffee Mate, although it may refer to nearly anything. Because it doesnt contain lactose, some people believe ghee to be a dairy-free creamer.
So, heres how well define keto coffee creamers: they may be used to substitute milk or cream in a cup of coffee, are very low-carb or zero-carb, and dont include lactose. They should, ideally, also be tasty.
Its a wonderful choice as a keto coffee creamer as long as you use unsweetened almond milk. It has only 0.3 carbohydrates per teaspoon, which is about as low as it gets without being fully carb-free. Its high in Vitamin E and potassium, vegan and gluten-free , and, despite the fact that its not dairy, its a decent source of calcium Genuine milk It also comes with a It has a mouth feel thats practically identical to dairy milk, and it tastes great.
Keto Coffee Substitutes
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