Do you want to drink almond milk on keto?
Almond milk is a great dairy-free alternative for people who are lactose intolerant or vegan.
It’s also a good option for those following the ketogenic diet because it has fewer carbs and calories than most other types of milk, making it an ideal choice for weight loss.
If you’re looking to lose weight or eat healthier, then almond milk may be right up your alley.
This article will give you an idea if almond milk is keto-friendly or not. We’ll also discuss how to make your own almond milk and some of the nutritional facts about this dairy alternative.
What Is Almond Milk?
Almond milk is derived from the almond, which is a small nut that grows on trees. In its most basic form, almond milk contains water and ground almonds.
Over time, this drink has evolved into something that tastes more like cow’s milk.
Most almond milk now contains a flavor base of ground almonds and water, with added vitamins and minerals to make it look and taste like cow’s milk.
The nutritional value of commercially available almond milk can vary significantly because the nutrient content depends on the brand you choose.
Some are fortified with extra protein or nutrients, while others are sweetened to taste like a dessert.
Keto Diet Almond Milk Options
Many almond milk products are available on the market, including flavored varieties such as vanilla and chocolate.
Some brands also offer plain and unsweetened versions that are ideal for those who prefer beverages unsweetened or with minimal sugar content. Any of these options should be fine for the ketogenic diet.
When it comes to calories, almond milk has less than half of those found in whole milk at just 40 calories per cup (240ml).
Almond milk also has significantly fewer carbs than most other types of dairy-free milk, including coconut or cashew.
What Is The Carbohydrate Count In Almond Milk?
Depending on which brand you choose and how much sugar it contains, a single cup of unsweetened almond milk could have anywhere between 1 gram to 14 grams of carbs.
This is a huge range, but as long as you find one with the lowest amount possible, it’s definitely worth trying to see if it works better for you.
Almond milk contains less than one gram of carbs per serving, but this doesn’t mean you can drink as much as you want on keto.
You should check the nutrition facts panel on your favorite brands and try not to go over the recommended amount of carbs for the day.
Almond milk can definitely help you stick to your keto diet, but if it has too many carbs, that defeats the purpose.
Nutrition In Almond Milk
One of the best things about almond milk is its nutritional value. Just one cup contains over a third of your daily calcium needs and 12 percent of your daily vitamin D needs.
It also has another essential vitamin that you may not get enough of on keto, Vitamin E.
These vitamins help strengthen your bones and muscles. Calcium also fights osteoporosis, while Vitamin E improves your skin tone and helps you look younger.
Making Your Own Almond Milk
If you’re 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 doesn’t take very long, it does require three ingredients and some time.
If you don’t 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 (raw or roasted), 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.
Other Keto-Friendly Milk Options
If you don’t like almond milk or if it’s hard to find, then coconut milk is another good option for keto. It’s low in carbs and offers a rich taste that’s similar to cow’s milk.
Coconut milk is also rich in vitamins and minerals that are beneficial to your health.
Some other options for low-carb milk include:
Soy milk is a watery alternative that doesn’t have much of a taste. So it’s ideal if you’re looking for a substitute that has very little flavor and contains soy protein.
Pea Protein Milk
If you’re not big on dairy products, then pea protein milk might be the solution for you. This option still tastes like milk, but it’s made from peas instead of soy or almonds.
This is another dairy-free option that tastes similar to milk, but it has a more nutty flavor. It comes in regular, vanilla, and chocolate varieties.
Milk that contains a small amount of sugar can keep you full for several hours and still fits into your macros as long as you use it in moderation.
In addition, it’s loaded with vitamins and nutrients that help boost your energy levels. All milk is also rich in protein, so it can help you build muscle.
Hemp milk is vegan and has many of the same benefits as coconut milk.
In addition, it’s ideal for keto because it contains a decent amount of healthy fats that can help you stay full.
As you can see, it’s possible to include low-carb milk in your keto diet.
If you want to drink almond milk on keto, you have to make sure that the brand you choose has the lowest amount of carbs possible. Of course, you’ll also need to limit your intake if it’s higher in carbs.
This is a problem that many people have when they first start following the ketogenic diet. They think if it fits within their macros, then they can eat as much as they want.
Keep in mind that going over your daily carb allowance will kick you out of ketosis and slow down your weight loss progress. It’s also not good for your long-term health, so it’s important to keep your carb intake in check.
Your best bet is to reach for something that has less than 5 grams of carbs per serving and look for the ingredients list online before purchasing. It also shouldn’t have any artificial sweeteners or preservatives since they can throw off the taste.
Regardless of which product you choose, almond milk is still a good option for keto. It’s easy to make at home and has many beneficial nutrients that can help improve your overall health.
If you’re not sure where to start or are looking for an easier option, I recommend that you reach for one of the store-bought varieties.
Overall, if you’re looking for a dairy-free milk substitute that can fit into your ketogenic lifestyle, then almond milk is definitely an option.