can you have whole milk on keto diet Is milk keto? (and 6 better keto milk substitutes you can buy) [2019]
If you are following a keto diet, you may be wondering whether milk is allowed. Well, I have some good news for you! While traditional dairy milk may not be the best option for those on keto, there are plenty of delicious alternatives that can satisfy your milk cravings without kicking you out of ketosis. In this article, we will explore six better keto milk substitutes that you can easily find and include in your keto meal plan. So, let’s dive right in!
- Almond Milk
Almond milk is a popular and widely available substitute for traditional dairy milk. It is made by blending almonds with water and then straining the mixture to remove the solid particles. Almond milk is low in carbs and high in healthy fats, making it a perfect choice for keto enthusiasts. Additionally, it is rich in vitamin E and provides a creamy texture that closely resembles regular milk.
- Coconut Milk
Coconut milk is another fantastic option for those on a keto diet. It is made from the flesh of coconuts and offers a creamy texture with a slightly sweet flavor. Coconut milk is packed with medium-chain triglycerides (MCTs), which are quickly converted into energy by the body and can help maintain ketosis. It is also a great source of vitamins C, E, and B, as well as minerals like magnesium and potassium.
- Hemp Milk
Hemp milk is a lesser-known keto-friendly milk substitute that deserves some attention. It is made from hemp seeds, which are rich in omega-3 fatty acids and protein. Hemp milk has a slightly nutty flavor and is often fortified with vitamins and minerals. Not only does it provide a creamy texture, but it also contains all essential amino acids, making it a great choice for those following a plant-based keto diet.
- Macadamia Nut Milk
Macadamia nut milk is a smooth and creamy alternative to dairy milk that fits perfectly into a keto diet. Made from macadamia nuts, which are rich in healthy fats and low in carbs, this milk substitute offers a luxurious flavor profile. It is particularly high in monounsaturated fats, which are known for their heart-healthy benefits. Macadamia nut milk can be enjoyed in a variety of ways, including in smoothies, coffee, or simply on its own.
- Cashew Milk
Cashew milk may be a bit higher in carbs compared to other keto-friendly milk options, so it’s important to consume it in moderation. However, it is still a viable alternative for those who enjoy its creamy texture and mild taste. Cashews are a good source of healthy fats, vitamins E and K, and minerals such as copper and magnesium. Try adding cashew milk to your keto-friendly recipes for a touch of creaminess and indulgence.
- Flax Milk
Flax milk is a dairy-free milk substitute that is derived from flaxseeds. It is low in carbs and offers a rich source of omega-3 fatty acids, which are essential for brain health. Flax milk has a slightly nutty flavor and a creamy consistency that works well in both sweet and savory dishes. Additionally, it contains lignans, which have antioxidant properties and may help reduce the risk of certain cancers. Incorporate flax milk into your keto diet for added nutritional benefits.
In conclusion, while traditional milk may not be suitable for a keto diet due to its lactose and high carb content, there are numerous keto-friendly milk substitutes available in the market. Almond milk, coconut milk, hemp milk, macadamia nut milk, cashew milk, and flax milk are all great options that can be easily incorporated into your keto meal plan. These alternatives not only provide a creamy texture but also offer various nutritional benefits. So, go ahead and enjoy your favorite milk substitute guilt-free while staying in ketosis!
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