How To Use Coconut Milk Vs Almond Milk
Since milk isnt keto, both coconut and almond milk can be used in many different beverages and dishes, as well as baked goods in the place of regular dairy milk.
Almond milk goes exceptionally well with just plain, black coffee, or for those that like a little more into their coffee we have our Vanilla Almond Milk Coffee that is ketogenic and completely sugar-free.
When it comes to baking with almond milk, it might be a little tricky, as baking requires great accuracy. If the recipe has been tried with almond milk before, you shouldnt have any problems, but if it hasnt been tried with it, then there is a chance that the baked goods might come out a little dry and with a more dense texture or they may not raise as much as they would with dairy milk.
Regarding the taste, it can go well with some foods, but it can be hard to mask if you dont like it.
To substitute dairy milk with almond milk, most often you will need a 1:1 ratio, but you might need to accommodate the almond milk slightly or shorten the baking time to accommodate the dryness of the pastry.
Coconut milk is also one of the most widely used dairy milk alternatives that go well in beverages, pastries, and other dishes. Coconut milk can vary in creaminess and thickness, depending on its fat content, but it is almost always thicker than almond milk.
For a delicious lunch idea that everyone will love, check out our Creamy and Cheesy Baked Turkey Breast, which can be made with both coconut and almond milk.
Is Almond Milk Keto
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Almond milk is one of the most popular plant-based milk alternatives in the United States due to its low calorie content and nutty flavor .
Its made by grinding almonds, soaking them in water, and then filtering out the solids. Whats left is a milky white beverage thats naturally rich in several important nutrients, including vitamin E and magnesium .
Furthermore, store-bought almond milk is often enriched with calcium and vitamin D to support healthy bones.
As a result, this plant-based milk can be a nutritious and satisfying option for those who cant or dont want to drink cows milk, as well as people who prefer the taste and lower calorie content. However, its much lower in protein than dairy or soy milk products.
Still, you may wonder whether its a good choice for those following a ketogenic, or keto, diet.
The keto diet requires strict adherence to a high fat, very low carb diet to maximize results. Given that milk and milk alternatives often contain carbs, it can be difficult to find a milk-like beverage thats keto-friendly (
Can You Drink Soda On Keto
No, but diet soda is fine on ketoin moderation.
Unsurprisingly, regular soft drinks are out. A 12-ounce can of pop has about 40 grams of carbs.
You can try drinks sweetened with natural sweeteners like stevia, too.
One warning: Israetel says while artificial sugars won’t knock you out of ketosis they could trigger cravings that may cause people to eat more.
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How To Use Almond Milk On The Keto Diet
You can use almond milk in a variety of ways on the keto diet. One of the most common uses is in coffee, so if you previously enjoyed dairy milk in your morning coffee, now you dont have to give it up for plain, black coffee, but you can just substitute it with unsweetened almond milk.
If you like your coffee a little extra or you want to experiment with your drinks, you can try our Vanilla Almond Milk Coffee which is completely sugar-free and keto-friendly!
Baking with almond milk can be a little different if you are substituting dairy milk, but it would be okay if the recipe already uses almond milk. Most of the time you can use a 1:1 ratio to replace dairy milk with almond milk.
However, you may need to accommodate the baking time or the amount of almond milk depending on the dryness of the pastry.
Bottom Line:
How many carbs are in almond milk?
In 1 cup or 244 grams of unsweetened almond milk, there are 3.2 grams of carbs out of which 0.5 are fiber and 2.7 are net carbs.
Can I replace dairy milk with almond milk?
Yes, to replace dairy milk with almond milk, use a 1:1 ratio.
Is almond milk keto-friendly?
Yes, almond milk is ketogenic as it contains 2.7 grams of net carbs per cup.
Giving up regular milk might be hard when you first start on a low-carb or a keto diet. However, dairy milk alternatives- such as almond milk can make the experience a little easier.
Options To Avoid On Keto
Generally, the only milks you want to strictly avoid on Keto or other low-carb dietary patterns are sweetened milks. This includes sweetened cows milk and sweetened plant-based milks. These milks are high in added sugar, which can quickly eat up your daily carb allotment. Added sugars have also been linked to obesity and weight gain, and the development of chronic diseases like type 2 diabetes.
Keto dieters may also want to avoid oat milk and rice milk. Even the unsweetened versions of these dairy-free milk alternatives are high in carbs because they are produced from cereal grains.
If you are on a more flexible low-carb diet and youre able to include cows milk on a regular basis, you may also want to avoid skim milk and opt instead for whole milk. Skim milk is lower in calories than whole milk because the fat has been removed but it is actually higher in carbs.
Additionally, several research studies have shown that full-fat dairy products may provide health benefits, like boosting heart and metabolic health. In some of these studies, reduced-fat dairy didnt produce the same positive effect.
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How To Include Keto
Keto-friendly milk can be used in nearly any way that you would use regular milk for instance, you can drink a glass of it, add it to your cereal, blend it up in a smoothie, or use it for dipping Keto-friendly cookies.
You can also use unsweetened, unflavored Keto milks for cooking, but if you tolerate dairy, using heavy cream or sour cream may yield better results.
Is Oat Milk Good For Keto
When my boys are home I keep oat milk in the refrigerator. They say it tastes fantastic. Some of their friends have even asked me is oat milk dairy-free? Yes, apparently it tastes so creamy that people cant tell the difference between oat milk and cows milk.
Oat milk is not an option for me for a couple of reasons. When I was diagnosed with Celiac Disease in 1998 I went on a Gluten-Free Diet and when that didnt do the trick, I went on a grain-free Paleo Diet shortly thereafter. I havent eaten any grains in decades so oat milk is not an option for me. Furthermore, it is a high-carb drink so a double no-no. Is oat milk a keto-friendly food? The answer is no. Oat milk is not keto.
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Can You Drink Smoothies On Keto
Yes, if you make them at home.
Smoothies from your favorite mall are most definitely not keto-friendlythey’re loaded with sugar. To make a keto-friendly smoothie at home, choose a low-carb base like unsweetened almond milk, and mix in match or protein powder, lots of ice, and a small amount of fruit .
How Many Carbs Are In Unsweetened Almond Milk
Unsweetened almond milk is a type of milk that does not contain any added sugar. The only sweetener in unsweetened almond milk is the natural sugar found in almonds. Unsweetened almond milk contains 1g of total carbs, 0g of net carbs, 3g of fat, 1g of protein, and 35 calories.
Almond milk is a popular alternative to cows milk for those who are lactose intolerant or have allergies to dairy. Almond milk is also a good choice for those who are looking for a vegan or plant-based milk option. While almond milk does have some health benefits, it is important to note that it is not as nutritious as cows milk.
Unsweetened almond milk is made by blending almonds and water. The ratio of almonds to water can vary, but is typically 1:3. Some manufacturers also add other ingredients such as salt, emulsifiers, and stabilizers. Once the almonds are blended, the milk is strained to remove any bits of almond skin or pulp.
Almond milk contains a variety of vitamins and minerals, including calcium, magnesium, phosphorus, and vitamins A, D, and E. However, almond milk is not a good source of protein or fat. One cup of unsweetened almond milk contains only 1 gram of protein and 3 grams of fat. In comparison, one cup of whole milk contains 8 grams of protein and 8 grams of fat.
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Avoid These Types Of Milk On Keto
Heres a rundown of milk to avoid on keto.
- Cows milk. Even whole cows milk is high in the dairy sugar lactose. Fresh, evaporated, homogenized, and raw cows milk are all high in carbs. Whole and raw milk contain 12 grams of carbs per cup
- Goats milk. Though its an A2 dairy milk thats more tolerable than A1 dairy for many people, its still too high in carbs to be keto-friendly. One cup contains 11 grams of carbs
- Oat milk. Made from oats, which are a high-carb grain. Oats also contain a potentially harmful plant toxin called phytic acid. Oatmilk has around 17 grams of carb per cup
- Rice milk. Rice is another high-carb grain. Rice milk is one of the sweetest milks, with one cup containing 21 grams of carbs
- Condensed milk is loaded with added sugars. One cup contains a ridiculous 165 grams of net carbs, mostly in the form of refined cane sugar
- Soy milk. Though unsweetened soy milk contains only 3 grams of carbs per cut, its also high in plant toxins called phytohormones that can negatively affect reproduction and endocrine function
Is Canned Coconut Milk Keto
If youre on a Keto Diet you can use canned coconut milk as long as its unsweetened. I use canned coconut milk in most of my recipes that call for coconut milk like Paleo Pumpkin Pie and 3-Ingredient Keto Chocolate Pudding.
I also use canned coconut milk in many of my low-carb keto ice cream recipes including fan-favorites Low-Carb Creamsicle Ice Cream and Vegan Mint Chip Ice Cream.
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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:
70-80% fat
20-25% protein
5-10% carbs
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.
Can You Drink Sports Beverages On The Keto Diet
Er, it depends.
You’ll have to give up the standard sports drink to stay in ketosis. A 20-ounce serving of a typical sports drink contains 36 grams of carbohydrates.
Instead, look for sugar-free sports drinks or electrolyte tablets to drop in your water, which have few or no carbs. For example, a popular electrolyte tablet contains just just two grams of carbs, 300 mg of sodium, and 150 mg of potassium.
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Benefits Of Drinking Almond Milk
Almond Milks low carb content is not the only health benefit.
Its naturally high in vitamin E which, has been linked to reduce toxicity,reduce free radicals within the body, and reduce other types of inflammation.
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.
Hemp Milk Which Comes From Blending Hemp Seeds And Water
This is another alternative you can use.
One serving has around 101 calories and 6.2 grams of net carbs.
The unsweetened variety, on the other hand, has a net carb of 0g. Hemp milk is somewhat creamy, similar to that coming from a cow, but it has a very nutty taste which takes a little bit of getting used to.
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What About Coconut Milk And Almond Milk Substitutes
The same caveats from the previous section apply to virtually any milk substitute you want to use or replace. As with regular milk, use a substitution ratio of 1:1 and try to use a product with similar fat content and flavor profile.
Since most keto recipes will call for full-fat coconut milk, the best keto coconut milk substitute will be a higher fat milk alternative like heavy cream or a high-fat nut milk product .
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Milk To Avoid On Keto
Unfortunately, on the keto diet there are some milk alternatives that need to be bypassed. Any milks made with carb-based ingredients like oat or rice are a no-go.
Heres why.
Case in point: one cup of unsweetened rice milk contains 22 grams of carbs, of which 12.7g of that is sugar and a mere 0.72g is fiber, leaving you with a net 21 grams of carbs. Unsweetened oat milk is slightly better with one cup providing around 12g net carbs.
And what about unsweetened soy milk? Even thats a bit of a gray area. While the nutritional profile of soy milk is similar to that of dairy, there are often concerns over soy milk with respect to GMOs and phytoestrogens.
Well talk more about this later on.
What Is Almond Milk
You may be wondering, what exactly is almond milk?
This almond reminds me of that scene from Meet The Parents where Ben Stillers character explains to Robert De Niros of things you can milk, youll have to watch if youve never seen it.
Anyhow, almond milk at its purest is simply a blend of ground almonds and water.
Since almond milk is naturally dairy-free, its a perfect alternative for those with a dairy allergy, lactose intolerant, vegans, 3https://www.ncbi.nlm.nih.gov/pubmed/25575046 and of course ketogenic dieters.
So how does one milk an almond?
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How Is Almond Milk Made
Obviously, we cant milk an almond in the most traditional sense like we would a cow or a goat. How then can we extract that creamy goodness from a nut of all things?
First, the skins of the almond are removed by soaking them overnight. When almonds are soaked, the skin softens enough that it peels right off when they are rinsed.
The almonds are then put in a blender with water and mixed until smooth. Lastly, the mixture is strained using a cheesecloth or nut milk bag to separate the solids from the liquid, leaving you with almond milk.
For a simple recipe with step by step instructions, here is a recipe from Running On Real Food.
My Life Changed After Getting Older And Having Children
Can I Have Almond Milk on Keto I managed to stay fit and healthy when I was younger. In college, I loved nothing more than wearing a bikini and going to the beach with my friends.
I WAS RUNNING OUT OF TIME TO GET BACK THE BODYI USED TO HAVE Can I Have Almond Milk on Keto
One day I was feeling really down on myself after reading an article that basically said my height and weight meant I was morbidly obese. My husband was sitting at the kitchen table so I asked him a simple question .
Mark this website says Im really fatDo you think of me that way?But Mom You Are Fat!And It Wasnt Because I Wasnt Trying My BEST!Doomed To A Life Of Being Overweight!
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Can I Drink Espresso On Keto
Yes. Plain espresso works great on a keto diet since it contains no carbohydrates whatsoever. If you do add milk to it, the best choice on a keto diet is unsweetened almond milk.
Espresso, of course, is a highly concentrated black coffee, typically from Italian beans. It has super-hot water pressed through the ground espresso beans under pressure.
But at the end of the day, its still just black coffee.
And like all black coffee, it contains less than 1 gram of carbs when consumed plain.
The keto diet dictates that we load on healthy fats and proteins and keep the carbs to a bare minimum. Plain coffee is naturally going to work with even the strictest keto diet.
But apart from helping you stay in ketosis, espresso is also naturally high in antioxidants according to recent studies.
In fact, espresso contains more antioxidants than green or black tea. And an added plus is the boost your metabolism will get from the caffeine.
Espresso is very thick and contains a creamy layer on top. But it is just coffee, and it contains more caffeine than drip coffee as the brewing process makes the end product more concentrated.
Just avoid adding sugar or cream to your espresso for the greatest keto benefit.
If youre looking for other keto-friendly ways to start your day, I have a recent article that dives into the world of yogurt and keto.
The Diabetes Wellness Council
Just click that link to see my complete breakdown of all of it.