IS MILK KETO-MILK FRIENDLY
The word “milk” might be familiar, unlike “Keto,”therefore,I will help you understand it better. Keto is an abbreviation for “Ketogenic,” a low-carbon diet. A ketogenic diet contains high fats and low carbohydrates (sugars), breaking fats into ketones.
If you have opted for the keto diet and prefer drinks, I recommend you consider taking milk, unlike other sweet beverages. Since the keto diet is designed for people who wish to minimise their carbon intake to at most 30 grams in a day, milk would be the best choice. Although milk is void of carbonate, some varieties meet the keto diet. Therefore, if you are adhering to the Keto diet and prefer milk to other drinks such as soda, I recommend you go for various varieties that suit the keto diet. In this article, we will give you the best milk options for your Keto diet.
Most people who prefer keto and a plant-based diet might have come across Almond milk as one of the best and commonly used dairy alternatives. It contains a nutty test because of its creamy constituents and white to change the tan colour. Besides being rich and having a nutty test, it can be easily made at home by soaking almonds in water between 9 to 48 hours. Because of the soaking, it will puff up, having soaked a certain portion of the water. Please put them in the blender with fresh water until it is fully mixed, forming almond milk. To help you separate the almond from your milk, use cheesecloth and filter as an easy and fast method. It is a powerful antioxidant since it contains vitamin E. Lastly, it has 36.6 calories, 2.34 grams of fats, and 3.2 grams of carbon.
Coconut milk is also widely considered due to its natural taste, sweetness, white colour and creamy constituents. Like Almond milk, coconut milk can be easily made at home by blending a slice of thick meat with pure water. Before turning off your blender, ensure that all the coconut meat is fully blended. Sieve the mixture to do away with the remaining particles of the coconut to remain with pure milk. Unlike almond remains, coconut remains could be dried and reused. Notably, it contains 75.6 calories, 5.08 grams of fats, 7.12 grams of total carbs and 0.51 grams of proteins.
Soy milk is fully plant-based,also called soya milk. Unlike almond and coconut milk, its test is slightly sweet and could be easily blended in other drinks and foods because of its neutral test. Making soy milk is easy and could be done in your kitchen using a blender, soybeans and pure water. Before blending the mixture, soak the soybeans to break the big chucks into small particles during mixing easily. After only big chunks that cant is blended are the only ones remaining, boil the mixture and separate the soy milk from soybeans through sieving. Other companies offer soy milk in different flavours such as salt and vanilla if you love teste.
Additionally, it contains high potassium, vitamin B12, and calcium. Although soy milk is recommendable for people who prefer the keto diet, it’s not suitable for people who are as strict on it as coconut and almond. It contains 105 kcal of calories, 3.60 grams of fats, 6.34 grams of proteins and 11.52 grams of Net Carbs.
Macadamia milk contains a pleasant, rich flavour, almost fruity, smooth texture and white to bring out the appealing colour of milk. It is made from macadamia nuts, soaked for at least 48 hours and at least 8, and blended using filtered water, a little salt, and other significant ingredients that might bring the sweet flavour, cocoa powder or vanilla. Notably, it is rich in calcium and fats and has low calories. The nutrition information includes 55 kcal of calories, 5 grams of fats, 1 gram of proteins, and one gam of total carbs.
Like almond milk, it contains a rich and nutty flavour and varies in colour depending on flax seeds used, from light to dark. In addition, it is plant-based and could be easily be made from home. It would be best to soak the flax seeds overnight before mixing them with pure water in your blender. Before mixing it in the blender, ensure you segregate gelatinous substances from the soaked seeds. After blending it sufficiently, separate the flax milk from the flaxseed. Notably, it’s rich in vitamin E and omega-three fatty acids. It contains 24 kcal of calories, 2.4 grams of fats, and 1 gram of total carbs.
It is one of the popular and commonly used plant-based milk. Unlike other types we have discussed, it could be used as an ingredient in various recipes due to its creamy and testy flavour. The main elements for obtaining cashew milk include filtered water and cashews. Before mixing the two in your blender, soak the cashews overnight or boil to make them smooth. Unlike all the above, you could make it in unstrained or strained form. The unstrained has a creamy texture because of the creams and the blended chews. Also, it contains additional nutrients such as vitamin D and A, apart from the 25 kcal calories, 2 grams of fats, 1 gram of proteins, 1 gram of total carbs and 1 gram of net carbs.
In the article, we have discussed the best milk options for the Keto diet since milk is not included. If you are a milk-lover following a keto diet, the above options are the best. Although the above could be easily made at home, companies offer different flavours and other additional ingredients to meet unique demands. In the above options, almond Almond and coconut milk are the best for those that strictly follow the diet. Notably, ensure you avoid the following options, cow’s milk, oat milk, rice milk, sweetened condensed milk and goat milk since some contain too much sugar levels to be keto-friendly.