Whole milk contains a whopping 12 grams of carbs per cup, so it’s definitely a no-go on keto.
If you’re thinking about drinking almond milk on keto as an alternative, this guide is for you.
Below, I’ll cover everything you need to know before drinking almond milk on keto. This includes potential dangers, nutritional information and an easy way you can prepare homemade almond milk.
Let’s get started!
Is Almond Milk Good for the Keto Diet?
The good news is, in general, almond milk is keto friendly! A cup of almond milk only has 1.4 grams of net carbs, so you can enjoy as much as you want on keto. Feel free to add it to your coffee, desserts and salad dressings.
But that’s not the full picture. Not all almond milk is created equal, and the type you consume will affect your ability to stay in ketosis in different ways.
Different Types of Almond Milk on a Low-Carb Diet
There are two types of almond milk: sweetened and unsweetened.
The nutritional value of almond milk varies from brand to brand. The average cup of unsweetened almond milk has 1.4 grams of carbs and less than a gram of sugar, so you can safely drink several cups per day.
However, as the name suggests, sweetened almond milk contains a ton of sugar. While the exact amount will vary, it typically has over 16 grams of carbs and 15 grams of sugar. Simply drinking one cup can knock you out of ketosis, depending on what else you eat during the day.
Is Unsweetened Almond Milk Keto Friendly?
Unsweetened almond milk only has 1.4 grams of carbs per glass, so you can drink several glasses on a ketogenic diet without interfering with ketosis.
Unsweetened almond milk is also packed with nutrition, namely vitamin E, calcium and vitamin D, helping you meet your recommended dietary allowance.
But keep in mind that even organic, unsweetened almond milk will contain thickens like guar gum. There’s nothing wrong with it, but it can cause skin rash, bloating and digestive issues if you’re allergic to it.
If you experience these symptoms after drinking almond milk, opt for hemp, coconut, or soy milk. These are all low in carbs and can easily fit your keto macronutrients.
How to Choose Unsweetened Almond Milk for Keto
If you’re shopping for unsweetened almond milk on keto, consider these brands:
- Three Trees Organics
- Good & Gather
I always use them when making my morning coffee, and it never spikes blood glucose levels or interferes with ketosis.
Make Almond Milk at Home to Ensure Quality
Although store-bought, unsweetened almond milk is keto-friendly, companies sometimes use additives and fillers to thicken their milk and make it taste better.
So the best way to ensure quality is to make almond milk at home. You can control what’s going into your almond milk and have peace of mind knowing you aren’t potentially drinking harmful ingredients. You can even add keto sugar like erythritol to play around with the sweetness of your milk.
The best part is that making almond milk isn’t as difficult as you think. To get started, grab the following ingredients:
- A cup of raw almonds
- A pinch of sea salt
- Your favorite keto sweetener
- Vanilla extract (optional)
First, soak a cup of raw almonds in water overnight. The next morning, you’ll notice the water has a murky look. Toss this water out and give your almonds a good rinse.
Pop your almonds in a blender with four cups of water and some sea salt. If you prefer sweet almond milk, add a few teaspoons of your favorite keto sweetener. I like erythritol, but stevia, xylitol and sugar-free
After blending this mixture for one minute, use a nut milk bag or a few layers of cheesecloth to strain your mixture.
Gently squeeze the almond milk out of your bag and into a large bowl, leaving you with just almond pulp. You can throw this pulp away or use it for future almond recipes.
The last step is pouring your almond milk from your large bowl into a glass container and keeping it refrigerated while you use it.
How Many Carbs Are There in Almond Milk? Nutrition Facts
A cup of unsweetened almond milk contains 1.4 grams of net carbs as well as the following macro and micronutrients:
- 1.5 grams of protein
- 3 grams of fat
- 37 calories
- 37 percent of your calcium needs
- 12 percent of your vitamin D needs
- 46 percent of your vitamin E needs
But if you’re drinking sweetened almond milk, which I don’t recommend, you can expect the carb count to be as high as 16 grams.
Other Milk Alternatives for Keto
When I started keto, I cut out dairy milk and experimented with different alternatives.
Personally, I think almond milk tastes the best, but coconut milk, macadamia nut milk, flax milk, soy milk, cashew milk and pea milk are also great low-carb options.
If you don’t like the taste of these milk substitutes, I recommend adding some heavy cream with erythritol to give it some sweetness.
However, watch out for oat milk, rice milk, condensed milk and goat’s milk, because the carbs with hamper ketosis.
Is Vanilla Almond Milk Keto-Friendly?
Vanilla almond milk isn’t a good option on keto because companies will add syrups and sugar to emulate the vanilla taste. This can result in a carb count of over 16 grams per cup, knocking you out of ketosis.
Instead, I recommend making almond milk at home and using a few drops of vanilla extract to give your milk a vanilla taste.
FAQs for Is Almond Milk Keto?
Is Almond Milk Okay on Keto?
Almond milk is a good drink on keto because a cup has 1.4 grams of carbs. But remember that it’s essential to get unsweetened almond milk as sweetened almond milk contains upwards of 16 grams of carbs per cup.
How Much Almond Milk Can You Drink on a Low-Carb Diet?
Since a cup of almond milk only has 1.4 grams of carbs, so you don’t need to stress too much about overconsumption. You’ll have to drink multiple cartons before it affects ketosis.
However, a good daily limit would be seven glasses (roughly 10 grams of carbs) if you’re on strict keto and tracking everything. This is because you want to limit your carb intake to 20 to 50 grams a day on keto.
Is Homemade Almond Milk Keto?
Making almond milk at home is your best bet if you want the healthiest option because you won’t have to worry about hidden sugars, additives and preservatives.
Making your own almond milk also allows you to add more or less ingredients depending on the flavor you’re going for. For example, I use a higher almond to water ratio because I like that nutty flavor and creamy texture.
But if you prefer sweet almond milk for example, you can add extra erythritol, xylitol or sugar-free syrup.
What Milk Is Keto Friendly?
A cup of whole milk contains a whopping 12 grams of carbs, all of which is sugar. This means that whole milk isn’t a good choice on keto. Instead, opt for lower-carb options such as almond milk, coconut milk, soy milk and pea milk.
Which Milk Has the Least Carbs?
Although the carb content will vary depending on which brand you’re buying, almond milk has the lowest carb count of any milk. A cup has 1.4 grams of carbs on average, so you can drink several cups without worrying about ketosis. Other good low-carb options include coconut milk, soy milk and cashew milk.
What Milk at Starbucks Is Keto?
Almond milk and heavy cream are the only keto-friendly options on the Starbucks menu. So feel free to order a hot or cold almond milk vanilla latte, swap out the vanilla syrup for sugar-free vanilla syrup, and enjoy Starbucks on keto.
How Do You Use Almond Milk on Keto?
You can use almond milk when eating keto cereal, drinking bulletproof coffee or making low-carb desserts.
Is Silk Almond Milk Keto-Friendly?
Silk almond milk is one of the best cow’s milk alternatives on keto. A cup has less than one gram of carb per serving. Also, Silk doesn’t use harmful additives and preservatives, so you won’t have to worry about spiking inflammation.
Can I Have Almond Milk in my Coffee on the Keto Diet?
Yes, you can enjoy almond milk in your morning coffee on a keto diet. A cup of almond milk has around 1.4 grams of carbs, and since you’re only adding a splash to your coffee, the amount of carbs you’re consuming is under one gram.
Is Silk Almond Milk Good for the Keto Diet?
I’ve been using Silk almond milk since starting a keto diet, and I highly recommend it. Silk has less than a gram of carb per cup, so you won’t have to limit your intake. Feel free to add it to your coffee, desserts, salad dressings and smoothies.
Final Thoughts on Carbs in Almond Milk
Almond milk has 1.4 grams of carbs per cup, meaning you can safely enjoy it on keto.
But stick to unsweetened almond milk. Sweetened almond milk has over 16 grams of pure sugar, and this can hamper ketosis and spike inflammation and blood glucose.
I highly suggest making your own almond milk because it’s super easy to prepare. You only need a couple of ingredients and you can tailor the amount of almonds and keto sweetener depending on how creamy and sweet you want your milk to be. You can even use vanilla extract to give it a vanilla taste.
And if you’re thinking about switching things up, soy milk, coconut milk, and cashew milk are all low-carb options. If you find the taste is too bitter, use a teaspoon or two of erythritol, stevia or sugar-free