For Australians following the ketogenic diet, a common question is whether milk fits into this low-carb, high-fat lifestyle. Milk is a staple in many households, but traditional cow’s milk contains natural sugars that can add up quickly in carbs, potentially disrupting ketosis. So, can you drink milk on keto? Let’s break down the facts and explore keto-friendly milk options available in Australia.
Why Regular Milk Isn’t Ideal for Keto
Cow’s milk, whether whole, reduced-fat, or skim, contains about 12 grams of carbohydrates per cup (250 ml), mostly from lactose (milk sugar). This amount can represent more than half of the typical daily carb limit on keto, which is usually between 20 to 50 grams of net carbs. Drinking a single glass of regular milk can make it challenging to stay within this limit and maintain ketosis.
Similarly, other animal milks like goat’s and sheep’s milk have comparable carb levels, making them less suitable for keto.
Best Milk Choices for Keto in Australia
Fortunately, there are several low-carb milk alternatives that fit well into a ketogenic diet:
- Unsweetened Almond Milk: One of the most popular keto-friendly options, containing about 1 gram of net carbs per cup. It’s widely available in Australian supermarkets and has a mild nutty flavour.
- Unsweetened Coconut Milk: Contains roughly 1 gram of net carbs per cup, though some brands may have slightly more, so it’s best used in moderation.
- Macadamia Nut Milk: A premium option with virtually zero net carbs, making it excellent for keto.
- Flax Milk, Hemp Milk, and Pea Milk: These plant-based milks also offer very low or zero carbs and can be good alternatives.
- Heavy Cream and Half-and-Half: While not technically milk, these dairy products are high in fat and low in carbs (3-4 grams per half cup), making them suitable for keto coffee or recipes.
Milk Types to Avoid on Keto
Certain milk varieties are high in carbs and best avoided on keto:
- Oat Milk: About 15-17 grams of carbs per cup, too high for keto.
- Rice Milk: Contains around 21 grams of carbs per cup, making it unsuitable.
- Sweetened or Flavoured Plant Milks: These often have added sugars, increasing carb content significantly.
- Regular Cow’s Milk and Goat’s Milk: As mentioned, these have too many carbs for keto.
Tips for Including Milk in Your Keto Diet
- Check Labels: Always choose unsweetened versions to avoid hidden sugars.
- Watch Portion Sizes: Even low-carb milks should be consumed in moderation to keep total carbs in check.
- Use Milk Alternatives in Recipes: Unsweetened almond or coconut milk can replace cow’s milk in coffee, smoothies, and cooking.
- Consider Dairy Fat: Heavy cream or full-fat cream can add richness and fat without excessive carbs.
While traditional cow’s milk is generally too high in carbohydrates for a ketogenic diet, Australians have plenty of keto-friendly milk alternatives to choose from. Unsweetened almond milk, coconut milk, and macadamia nut milk are excellent low-carb options that won’t disrupt ketosis. Additionally, dairy products like heavy cream and half-and-half provide creamy, low-carb alternatives for your coffee and recipes.