For those following a ketogenic diet, finding suitable keto-friendly beverages and keto milk alternatives that will not interfere with low-carb goals can be a game-changer.
In this comprehensive guide, we'll dive into the world of almond milk to determine if it truly aligns with the principles of the keto diet.
We'll explore the carb content of unsweetened and sweetened almond milk, uncover the nutritional facts, and weigh the health benefits.
Additionally, we'll introduce you to other keto milk alternatives and even provide a simple recipe for making fresh, homemade almond milk.
Is Almond Milk Keto Friendly?
Almond milk has become a versatile and dairy-free substitute, but is it keto-friendly? The answer is yes, however, with some essential considerations. In its unsweetened form, almond milk is remarkably low in carbohydrates, making it an excellent choice for those on a low-carb diet.
However, when it comes to flavored or sweetened almond milk varieties, the carb count can increase significantly due to added sugars and flavorings. To ensure almond milk remains keto-friendly, opt for the unsweetened versions, which are widely available in stores.
Carbs in Almond Milk
Carbs in Unsweetened Almond Milk
Unsweetened almond milk stands out as a keto superstar. A standard cup of unsweetened almond milk contains as little as 1 gram of net carbs, making it a virtually carb-free option.
This minimal carb content won't jeopardize your ketosis, making unsweetened almond milk a staple in a healthy keto diet.
Carbs in Sweetened Almond Milk
On the other hand, sweetened almond milk can be tricky for keto dieters. A cup of sweetened almond milk can contain 7 to 17 grams of net carbs. That’s mainly because of the added sugar and flavorings.
This is significantly higher than unsweetened almond milk and may not align with your keto goals. Therefore, always check the nutrition label to ensure you are selecting the unsweetened variety.
Nutritional Information of Unsweetened Almond Milk
Besides being a keto-friendly option, unsweetened almond milk's nutritional profile is beneficial for those following a ketogenic lifestyle. Here is what you can typically find in a 1-cup (8 ounce) serving of unsweetened almond milk:
- Calories: Unsweetened almond milk is a low calorie beverage, with approximately 13-17 calories per cup. This makes it an ideal choice for those who are calorie-conscious on a keto diet.
- Fats: Almond milk contains approximately 1-2 grams of fat per cup. These fats are primarily unsaturated, including both monounsaturated and polyunsaturated fats. These healthy fats align perfectly with the high-fat requirements of the ketogenic diet, promoting satiety and providing a source of energy.
- Protein: While almond milk is not particularly rich in protein, it still contributes approximately 1 gram per cup. This protein content, though modest, can be a valuable addition to your daily protein intake, especially when combined with other protein-rich foods in your keto diet.
- Fiber: Unsweetened almond milk typically contains around 1 gram of dietary fiber per cup. Thus making it a supportive element of your keto meal plan.
- Sodium: Almond milk boasts a low sodium content, usually 150-180 milligrams per cup.
- Vitamins: Many brands of unsweetened almond milk are fortified with essential vitamins, such as vitamins D and E.
- Calcium: A 1-cup serving of unsweetened almond milk provides approximately 450 milligrams of calcium. Calcium is essential for strong bones and teeth, making almond milk a valuable source for those who are lactose intolerant or prefer dairy-free alternatives.
- Potassium: Almond milk also contains a small amount of potassium, contributing to your daily intake of this essential mineral.
Health Benefits of Keto Almond Milk
Apart from its keto-friendly carb profile, almond milk offers several health benefits. These are:
Lactose-Free: Almond milk is lactose-free. Thus it is the right choice for those who have lactose intolerance and looking to replace cow's milk in their diet. It provides a creamy and satisfying milk substitute without the digestive discomfort of dairy products.
Heart-Healthy: The unsaturated fats found in raw almonds, particularly monounsaturated fats, are known for their heart-healthy benefits. These fats can help reduce bad cholesterol levels, lower the risk of heart disease, and support overall cardiovascular health.
Bone Health: Almond milk especially the fortified version is a good source of calcium, with around 450 milligrams per cup. Calcium is essential for strengthening bones and teeth, and including almond milk in your diet can contribute to your daily calcium intake.
Hydration: Almond milk has a high water content. Therefore it keeps you hydrated and supports various bodily functions, including digestion and circulation.
Weight Management: Almond milk's low-calorie and low-carb nature can assist with weight loss and weight management. It can be used as a milk substitute in various recipes, helping reduce overall calorie and carbohydrate intake.
Vitamins: Almond milk contains vitamin D which is vital for bone health and immune function. It's also a good source of vitamin E, which is a potent antioxidant that protects cells from oxidative damage.
Keto Milk Alternatives
If almond milk isn't your cup of tea, or you're simply looking to explore other options, here are some keto milk alternatives. Remember to choose the unsweetened versions to keep your carb intake in check. Here's the net carb count for a 1-cup serving size:
- Coconut Milk: Coconut milk is a rich, creamy, dairy-free alternative with approximately 1-2 grams of net carbs per cup. It's an excellent choice for those following a ketogenic diet due to its low-carb content. Additionally, coconut milk contains medium-chain triglycerides (MCTs), a type of healthy fat that can provide a quick energy source and may assist in keeping you in ketosis.
- Cashew Milk: Cashew milk is another keto milk alternative with approximately 3-4 grams of net carbs per cup. It offers a mild, slightly nutty flavor and a creamy texture, making it a versatile choice for sweet and savory dishes.
- Macadamia Milk: Macadamia nut milk is exceptionally low in carbs, containing only about 1-2 grams of net carbs per cup. It has a rich, buttery taste and a smooth consistency, making it a delightful addition to coffee, cereal, or recipes.
- Hemp Milk: Hemp milk is virtually carb-free, containing approximately 0 grams of net carbs per cup. It's a fantastic choice for those on a strict keto diet. Hemp milk also provides a good source of omega-3 fatty acids, which have various health benefits, including supporting heart health and reducing inflammation.
- Soy Milk: Soy milk contains approximately 2-3 grams of net carbs per cup, making it a moderate choice for those following a keto diet. It's a popular milk alternative that provides a good source of plant-based protein. Choose unsweetened soy milk to minimize sugar content.
- Flax Milk: Flax milk is another low-carb option, with roughly 1-2 grams of net carbs per cup. It's plant-based milk made from flaxseeds and is known for its omega-3 fatty acid content. Flax milk is an excellent choice for those looking to increase their intake of heart-healthy fats while keeping carbs to a minimum.
- Heavy Cream: Heavy cream is nearly carb-free, making it an excellent high-fat option for keto dieters. It contains almost zero net carbs and is often used in coffee, tea, and various recipes to add richness and creaminess. Due to its high-fat content, it can help keep you satiated on a high-fat diet like keto.
How to make keto almond milk?
It's much easier than you think to make your own almond milk instead of using store-bought almond milk. All you need is almonds and water.
Ingredients for keto almond milk:
- 1 cup Raw almonds - soaked overnight in cool water
- 5 cups water
- Pinch of salt
- 1 teaspoon vanilla extract (optional) - if you want vanilla almond milk.
- Keto-friendly sweetener (optional)
Tools needed - Blender and nut milk bag or cheesecloth
Instructions for making keto almond milk
- Add your soaked almonds, water, and salt to a high speed blender.
- Blend until smooth and creamy (1 to 2 minutes).
- Pour into nut milk bag over a bowl, squeezing until all the liquid is extracted.
- You can discard the leftover pulp or add it to your next baked goods recipe.
- Transfer your keto almond milk to mason jars (something with a tight closing lid).
Store in the fridge. Best used within 5 days. Also, try our keto Almond Milk Creamer.
Frequently Asked Questions
How much almond milk can I drink on keto?
You can enjoy almond milk on keto in moderation. It's low in carbs, so one 8-ounce cup daily is generally acceptable for most keto dieters. However, individual carb limits may vary, so monitor your carb intake accordingly.
Is almond milk healthy?
Almond milk can be a healthy choice, especially when unsweetened. It's low in calories, contains healthy fats, and is a source of vitamins and minerals. However, it's essential to choose unsweetened varieties to avoid added sugars.
What milk has the least carbs?
Among commonly used keto milk alternatives, hemp milk and macadamia milk have the least carbs, with nearly zero net carbs per cup. Heavy cream also has minimal carbs.
Is Starbucks almond milk keto?
We have good news! Starbucks offers unsweetened almond milk, which is keto-friendly. It contains fewer carbs than their regular milk options and can be suitable for keto coffee drinks when sugar-free flavorings are added mindfully.
Conclusion
In conclusion, almond milk can be a valuable addition to your keto journey, provided you opt for unsweetened varieties. It's low in carbs, contains healthy fats, and offers essential nutrients.
Always read labels to identify if there are any added sugars when selecting any brand of almond milk. Additionally, you have a range of keto milk alternatives to explore, ensuring you can enjoy creamy, nutritious beverages while staying in ketosis.
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Keto Almond Milk
It's much easier than you think to make your own almond milk instead of using store-bought almond milk.
Ingredients
- 1 cup raw almonds
- 5 cups water
- Pinch of salt
Instructions
- Place your raw almonds in a bowl or large mason jar filled with water. Soak overnight or minimum of 12 hours.
- Strain your soaked almonds. Then add to a high speed blender with 5 cups of water and a pinch of salt. Optional ingredients can be added now as well.
- Blend until smooth and creamy (1 to 2 minutes).
- Pour into nut milk bag over a bowl, squeezing until all the liquid is extracted.
- You can discard the leftover pulp or add it to your next baked good recipe.
- Transfer your keto almond milk to mason jars (something with a tight closing lid)
Nutrition Information:
Yield: 10 Serving Size: 1Amount Per Serving: Calories: 63Total Fat: 5gSaturated Fat: 0gTrans Fat: 0gUnsaturated Fat: 5gCholesterol: 0mgSodium: 18mgCarbohydrates: 2gNet Carbohydrates: 1gFiber: 1gSugar: 0gProtein: 2g
The nutrition information for this recipe is an approximate total per serving. Please double check the nutrition information for your exact ingredients and brands.
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