When you hear that keto is all about consuming lots of fatty foods, it sounds like the dream diet, until you then hear that you have to sacrifice carbs — Boo! Thankfully, this means you can still indulge in the rich dairy products that other diets consider a sin, but what if you’re non-dairy?
Well, there is no shortage of milk alternatives out there, with almond milk being one of the most popular, but whether they fit into the keto lifestyle is another matter.
The good news is that, generally speaking, almond milk is indeed keto-friendly, so feel free to stock up and slurp on!
But before you hit the grocery store, you should know that not all almond milk is made equal. Read on to learn the finer points of almond milk’s relationship with keto and why it’s so popular amongst those who subscribe to low-carb diets.
Is Almond Milk Keto-Friendly?
Okay, so here’s the catch… Some almond milk is keto, and some isn’t. You just have to find the right ones, but don’t worry; that doesn’t mean you have to spend hours in the grocery store reading the ingredient lists on the back of milk cartons.
There are two main types of almond milk, regular and unsweetened. The regular version contains significantly more carbs due to sweetener content, meaning it’s not considered a keto-friendly milk substitute.
Unsweetened almond milk, by contrast, is super low in carbs, and is considered keto-friendly.
So, peepers peeled for that “unsweetened” label, and you’ll find plenty of almond milk to stock up on.
How Many Carbohydrates Does Unsweetened Almond Milk Contain?
One cup of unsweetened almond milk contains only 1.1 net grams of carbs. Seeing as you’re permitted up to 50 grams of carbohydrates a day on the keto diet, unsweetened almond milk is completely 100% okay to include in your meal plans.
Is Unsweetened Almond Milk High In Fat?
While one cup of unsweetened almond milk only contains 2.6 grams of fat, as the carb-to-fat and protein-to-fat ratios are still so heavily weighted in favor of fat (there’s over twice as much), it’s the perfect milk substitute for the keto diet.
Almond Milk Nutrition
Every one-cup serving of unsweetened almond milk contains:
- Calories: 30
- Fat: 2.6 grams
- Protein: 1.1 grams
- Carbs: 1.1 grams
- Dietary Fiber: 0.7 grams
- Cholesterol: 0 mg
- Sodium: 2.4 mg
- Potassium: 38 mg
Does Almond Milk Have Any Health Benefits?
Almonds are one of the healthiest nuts, and being that almond milk is crafted using actual almonds, it promises a few key benefits.
- Calcium up the wazoo: Calcium is important for keeping our heart, muscles, and bones healthy, and almonds contain more of the stuff than any other nut.
Most almond milk contains more calcium than dairy milk, with some products pushing the difference to 50%!
- Heart-saving monounsaturates: Almonds are loaded with monounsaturated fatty acids that keep the ticker on time, lower blood pressure, and reduce LDL cholesterol.
- Weight loss: Being that unsweetened almond milk is super low-cal, it can help people lose weight if that’s what they want, especially when incorporated into the keto diet.
Keto-Friendly Almond Milk Brands To Keep An Eye Out For
Your options aren’t exactly limited when it comes to almond milk, so let’s shine a light on some of the best to help you narrow it down.
- Pacific Foods: This brand produces an unsweetened organic almond milk that’ll knock your socks off. It’s super low on carbs but hits the taste buds with a vengeance, making it a fantastic option for your morning cup o’ Joe.
- Silk: If you’re looking to boost your calcium intake, look no further than Silk’s unsweetened almond milk. Remember earlier when we mentioned that some almond milks contain 50% more calcium than dairy milk? Well, this right here is one of them!
- Califia Farms: For a highly sippable almond milk that goes down a treat with your keto-friendly cereal, Califia Farms’ unsweetened variety is the one for you.
Are There Any Keto Alternatives To Unsweetened Almond Milk?
If you’re okay with dairy, whole milk is your best bet on keto as it’s chock-full of fat, and coconut milk is a suitable alternative too. Or if you want to stick with nuts, hazelnut and cashew milk are both options.
Soy milk and rice milk can fit that carton-shaped hole in your life as well if none of the previous suggestions work for you.
Why Is Almond Milk Popular For Keto?
There are numerous reasons why someone might choose to use almond milk while on the keto diet.
- First and foremost, it’s low in carbohydrates.
- There are also some essential vitamins and minerals to be had in almond milk, the most prominent of which is of course calcium.
- Almonds are great for heart health.
- With a multitude of different flavors available, it’s about as versatile a milk as you’ll find, meaning you can make lots of different tasty treats with it.
So, to summarize, yes almond milk is keto-friendly assuming you pick up an unsweetened carton. The regular type is too carby for keto, so stick to the former and you’ll be golden!
You can even get unsweetened barista-grade almond milk, so if you like a fancy, frothy coffee in the morning or at lunch, you can have one without derailing your diet — Hooray!