One of my favorite drinks has always been fresh milk. I have always loved the taste of fresh cow’s milk.
The ketogenic diet is a high-fat, low-carb diet that aims to put your body into ketosis, which burns fat for energy instead of carbohydrates. While the diet can be effective for weight loss and improving specific health conditions, it is essential to know which foods are allowed and which are not, and milk is one of those foods that are naturally high in both sugars and carbohydrates. Read on as we will explore whether lactose-free milk is allowed on a keto diet and why it may not be the best option.
Table of Contents
- What Is Lactose-Free Milk?
- Whole Milk Vs. Lactose-Free Milk Explored
- Alternatives To Lactose-Free Milk On A Keto Diet
- Related Question
What Is Lactose-Free Milk?
Lactose-free milk is cow’s milk that has been treated to break down lactose, the natural sugar in milk. Lactose intolerance is a common condition where people cannot digest lactose properly, leading to digestive issues such as bloating, gas, and diarrhea.
Lactose-free milk is an excellent option for lactose-intolerant people who still want to enjoy the taste and benefits of milk.
Is Lactose-Free Milk Keto-Friendly?
While lactose-free milk may be a good option for lactose intolerant, it is not keto-friendly. Lactose-free milk still contains natural sugars and carbohydrates, which can impact your ability to stay in ketosis.
One cup of lactose-free milk contains about 12 grams of carbohydrates and 12 grams of sugar. This is much higher than the recommended daily carb limit for those on a strict keto diet.
Limiting your carbohydrate intake to about 20-50 grams daily, depending on your individual needs, is essential for those on a keto diet. Consuming too many carbs can kick you out of ketosis, preventing you from achieving the full benefits of the diet.
Whole Milk Vs. Lactose-Free Milk Explored
When comparing 1 Cup of Whole Milk Vs. 1 Cup of Lactose-Free Milk, you can see the two kinds of milk are very similar. Whole milk is the better choice for the keto and low-carb diet, as it has more fat, but both are high in sugar and carbohydrates.
Here’s a comparison of the nutritional values of 1 cup (240 mL) of whole milk and lactose-free milk:
- Whole Milk
- Carbohydrates: 12 grams
- Sugar: 12 grams (all of which are lactose)
- Protein: 8 grams
- Fat: 8 grams
- Calories: 146
- Lactose-Free Milk
- Carbohydrates: 12 grams
- Sugar: 12 grams (which may include added sugars)
- Protein: 8 grams
- Fat: 5 grams
- Calories: 100
As you can see, the carbohydrate and sugar content is the same for both types of milk. However, lactose-free milk typically has less fat and fewer calories than whole milk.
The reason is that lactose-free milk is the same as whole milk, but the lactase enzyme is added to lactose-free milk to break down the lactose, which can result in a slightly sweeter taste due to glucose and galactose.
Not all brands of lactose-free milk are the same, and some brands may add sugar or other ingredients to improve the taste or texture; in reality, some lactose-free milk may have much higher sugar content than whole milk.
Alternatives To Lactose-Free Milk On A Keto Diet
If you are like me and you like milk, then there are options out there that are more keto-friendly. I realize they are not the same taste as whole milk, but many of them work very well in place of whole milk.
Here are a few options to consider:
Almond Milk
Almond milk is a popular alternative low in carbs and healthy fats. One cup of unsweetened almond milk contains only 1-2 grams of carbohydrates and is an excellent option for those on a keto diet.
Coconut Milk
Coconut milk is another popular alternative high in healthy fats and low in carbs. One cup of unsweetened coconut milk contains only 3 grams of carbohydrates and is an excellent option for those on a keto diet.
Hemp Milk
Hemp milk is an excellent alternative for those who want a nut-free option. It is high in healthy fats and low in carbs, with only 1-2 grams of carbohydrates per cup.
While lactose-free milk may be a good option for lactose intolerant, it is not keto-friendly. Lactose-free milk still contains natural sugars and carbohydrates, which can impact your ability to stay in ketosis.
For those on a keto diet, opting for milk alternatives low in carbs and healthy fats, such as almond milk, coconut milk, or hemp milk is best. Always be mindful of your daily carb limit and choose your milk alternatives wisely to stay on track with your keto goals.
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Related Question
What Happens If You Eat Too Much Cheese On Keto?
Cheese can be eaten on a keto diet but should be used as a flavoring, not the main course. If you overeat cheese, it could affect your weight loss. Some people have a hard time handling a lot of cheese. When on a Keto Diet, we recommend looking at cheese as a way to flavor your food and not as the main course for your keto meal.
You can read more about What Happens If You Eat Too Much Cheese On Keto? by clicking here.
What Are Normal Blood Sugar Levels?
Most healthcare professionals will look at several blood sugar level tests to check if your blood sugar levels are normal. The three significant tests are the A1C blood sugar level, the fasting blood sugar test, and the glucose tolerance test. All these tests have different numbers that help show if you have a normal blood sugar range.
You can read more about What Are Normal Blood Sugar Levels? by clicking here.
How Blood Sugar Levels Correlate To A1C Values
If your blood sugar levels are high, your A1C test results should also be increased. The A1C blood test is the standard test that healthcare professionals use to see if your body is prediabetic or in a state of diabetes. Because the keto and low carb lifestyle do not have sugar or carbohydrates as part of the diet, many people have found that when they are on the keto and low carb lifestyle, they see their A1C test results improve.
You can read more about How Blood Sugar Levels Correlate To A1C Values by clicking here.
