is lactose free milk ok on keto diet The secret to keto dairy (and how keto can help lactose intolerance

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When it comes to following a keto diet, many people often wonder whether milk is keto-friendly or not. Milk is an excellent source of many essential nutrients such as protein, calcium, and vitamin D. However, it is also high in carbs, which can quickly add up and kick you out of ketosis. So, is milk keto? The answer to this question depends on the type of milk you are consuming and your individual carbohydrate requirements.

Regular Milk

Regular milk is high in lactose, a type of sugar that occurs naturally in milk. This makes regular milk quite high in carbs, with around 12-13 grams of net carbs per cup. As a result, regular milk is not considered keto-friendly and should be avoided or limited on a keto diet to stay within your carbohydrate targets.

Keto Milk SubstitutesLuckily, there are many keto milk substitutes available that are low in carbs and perfect for a keto diet.

Unsweetened Almond Milk

Unsweetened almond milk is a popular keto milk substitute with only 1 gram of net carbs per cup, making it a great option for those following a keto diet. Almond milk is also rich in vitamin E and healthy fats, making it a nutritious option for those looking to boost their healthy fat intake.

Lactose-Free MilkLactose-Free Milk

Lactose-free milk is another great option for those following a keto diet. It contains the same amount of protein, calcium, and vitamin D as regular milk but with lower carbs. Lactose-free milk only has around 6-7 grams of net carbs per cup, making it much more keto-friendly than regular milk.

Coconut Milk

Coconut milk is another low-carb and keto-friendly milk substitute, with around 3 grams of net carbs per cup. It is also rich in medium-chain triglycerides (MCTs) that can be easily converted into ketones, making it a great option for those following a keto diet.

Conclusion

In conclusion, while regular milk is not keto-friendly because of its high-carb content, there are many keto milk substitutes available that are low in carbs and perfect for a keto diet. Unsweetened almond milk, lactose-free milk, and coconut milk are all great keto milk substitutes that are nutritious and delicious. So, if you are following a keto diet and missing milk, these keto milk substitutes are a great way to satisfy your milk cravings without compromising your health goals.

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