Can You Drink Milk On A Low Carb Or Keto Diet?

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Many who are on a keto or low-carb lifestyle want to know if they can drink milk on a keto or low-carb lifestyle.

If you are on a low-carb or keto diet, milk is something that you should not drink. You can drink almond milk, but you should not drink dairy milk because it has many natural carbs and sugars. We compare the nutritional value of many different types of milk you can find in a grocery store. From the nutritional value listed, all their carbohydrates and sugars are pretty high.

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Why You Cannot Drink Milk On A Low-Carb Or Keto Diet

I love milk. I used to take a carton of fresh milk and drink most of it in one sitting. I love the taste of dairy milk.

Since adopting the low-carb lifestyle, milk and my love for milk have been two things I have given up. OK, I admit I miss my dairy milk.

Milk is not on the low-carb or keto diet because it has sugar. Not added sugar, but milk has a lot of naturally occurring lactose, which then turns into sugar; some milk has quite a bit of sugar,

Nutritional Value Of Different Kinds Of Dairy Milk

We will look at six basic types of dairy milk that you find in your grocery dairy aisle. We will compare some of dairy milk’s fundamental nutritional values, including its natural sugar content.

I have taken the nutritional values from the labels of Dean’s Milk, a famous brand in the United States.

Nutritional Value – Whole Milk

Whole milk can sometimes also be labeled as full-fat milk or Vitamin D milk. This milk has a fat content; no fat is removed from the milk during processing. Many people prefer this type of milk taste.

If you drink a glass of whole milk, it is sometimes referred to as fresh or regular milk; it tastes the same as if you drink the milk directly from a dairy cow.

Nutritional Value: Per 1 glass or 8 fluid ounces (240 ml)
Calories 150
Total Fat 8 grams
Total Cholesterol 35 mg
Sodium 120 mg
Total Carbohydrates 12 grams
Dietary Fiber0 grams
Total Sugars 11 grams
Protein 8 grams
Nutritional Value of Whole Milk

Nutritional Value – 2% Reduced-Fat Milk

2% reduced fat milk is milk whose fat content is reduced to only 2%. Compared to whole milk, 2% milk will have fewer calories. The 2% milk is the kind many people prefer to drink today.

Nutritional Values Per 1 glass or 8 fluid ounces (240 ml)
Calories130
Total Fat 5 grams
Total Cholesterol 20 mg
Sodium 130 mg
Total Carbohydrates 12 grams
Dietary Fiber 0 grams
Total Sugars 12 grams
Protein 8 grams
Nutritional Value of 2% Milk

Nutritional Value – 1% Low-Fat Milk

The 1% milk has most of its fat taken out, except a tiny bit is still left in. This milk has fewer calories than many other types of milk but more carbohydrates and sugars than whole milk.

Nutritional Values Per 1 glass or 8 fluid ounces (240 ml)
Calories110
Total Fat 2.5 grams
Total Cholesterol 10 mg
Sodium 130 mg
Total Carbohydrates 13 grams
Dietary Fiber 0 grams
Total Sugars 12 grams
Protein 8 grams
Nutritional Value of 1% Milk

Nutritional Value – Skim Milk (Fat-Free Milk)

Skim milk is milk where all the fat content is removed from the milk. It can be called Fat-Free milk or Skim milk. Essentially, the milk has 0 grams of fat. But the milk does have high carbohydrates and the same amount of sugars as the other milk.

Just because the milk is fat-free does not mean it is sugar-free or does not have the natural sugars that milk has.

Nutritional Values Per 1 glass or 8 fluid ounces (240 ml)
Calories90
Total Fat 0 grams
Total Cholesterol 5 mg
Sodium 130 mg
Total Carbohydrates 13 grams
Dietary Fiber 0 grams
Total Sugars 12 grams
Protein 8 grams
Nutritional Value of Skim Milk

Nutritional Value – 100% Lactose-Free Milk

Another kind of milk is lactose-free milk. This is milk produced especially for lactose intolerant people so they can drink milk. This milk also has no grams of fat but is still high in sugar and carbohydrates.

Nutritional Values Per 1 glass or 8 fluid ounces (240 ml)
Calories90
Total Fat 0 grams
Total Cholesterol 5 mg
Sodium 130 mg
Total Carbohydrates 13 grams
Dietary Fiber 0 grams
Total Sugars 12 grams
Protein 8 grams

When you look at these nutritional labels for milk, you can see that all milk, one glass of milk, has between 12 to 13 grams of sugar. Also, almost all milk has between 11 grams to 13 grams of carbohydrates. Even whole milk, which has a high fat contact, still has 11 grams of carbohydrates per 1 cup serving.

For most people on a keto and low-carb diet, even drinking one glass of milk daily will get them out of ketosis and will not help them on their low-carbohydrate journey. That is why even though milk is considered by many to be a nutritious drink, it is not recommended to be eaten on a low-carb or keto diet.

Milk has too many natural carbohydrates and sugar to be good on a low-carb or keto diet.

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Is Cane Sugar Keto Friendly?

Cane sugar is not considered keto-friendly. It is a light brown sugar made 100% from sugar cane. Even though it can be viewed as a more natural sugar than white sugar, it is still very similar to white sugar and is used as a natural substitute. Cane sugar and many other sugars are not considered keto-friendly.

You can read more about Is Cane Sugar Keto Friendly? by clicking here.

What Happens If You Eat Too Much Cheese On Keto?

Cheese can be eaten on a keto diet, but it 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.

Anita Hummel
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Reluctant Low Carb Life explores the keto and low carb lifestyles, fitness, health, wellness, and aging gracefully. We give you honest advice, accurate information, and real stories about what it means to change your life.

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