Is Almond Milk Keto?

<script type="application/ld+json"> { "@context":"http://schema.org", "@type":"BlogPosting", "author": { "@type": "Person", "name": "Kate Sullivan, BS" }, "publisher": { "@type": "Organization", "name": "Warrior Made", "logo": { "@type": "ImageObject", "url": "https://www.warriormade.com", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/05/is-almond-milk-keto-0161-thumbnail.jpg" } }, "headline":"Is Almond Milk Keto?", "datePublished":"2019-05-09", "dateModified": "2019-10-09", "description":"So, is almond milk keto approved? Here’s everything you need to know about adding this low carb milk substitute to your keto diet and a DIY almond milk recipe.", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/05/is-almond-milk-keto-0161-thumbnail.jpg" } </script> <script type="application/ld+json"> { "@context": "https://schema.org", "@type": "FAQPage", "mainEntity": [{ "@type": "Question", "name": "What Is Almond Milk?", "acceptedAnswer": { "@type": "Answer", "text": "Almond milk is made up of almonds and has a creamy, nutty flavor. Available in a variety of different flavors, you can choose plain almond milk, sweetened, unsweetened, vanilla, and even chocolate." } }, { "@type": "Question", "name": "Is Almond Milk Good For Low Carb?", "acceptedAnswer": { "@type": "Answer", "text": "Short answer: Unsweetened almond milk is good for a low carb diet. Long answer: it depends on which almond milk you’re grabbing! When shopping around for almond milk, be very careful about the type of almond milk you’re choosing. Buyer beware, not all almond milk is low carb. Many almond milks contain hidden sugar to sweeten the taste. Some varieties can contain just as many—if not more—grams of carbs per serving than a glass of dairy milk. Sugar-free almond milk is keto-approved, as it only contains 1.5 grams of carbs per serving. A major keto-plus is that it’s also high in fat and protein to keep you feeling full!" } }, { "@type": "Question", "name": "What Other Substitutes Can I have On The Keto Diet?", "acceptedAnswer": { "@type": "Answer", "text": "You can add keto-approved sweeteners (like we mentioned with our recipe) that don’t spike your blood sugars to give your almond milk a more palatable taste." } }] } </script> <article> <div> <ul> <li><a href="#section1">What Is Almond Milk?</a></li> <li><a href="#section2">Is Almond Milk Good For Low Carb?</a></li> <li><a href="#section3">Keto-Friendly Almond Milk Recipe</a></li> <li><a href="#section4">Health Benefits of Almond Milk</a></li> <li><a href="#section5">What Other Substitutes Can I Have On The Keto Diet? </a></li> <li><a href="#section6">Wrapping It Up</a></li> </ul> </div> <section> <p>One of the most amazing parts of the <a target="_blank" href="https://www.warriormade.com/content/diet/a-beginner-guide-to-the-keto-lifestyle/" rel="noreferrer">ketogenic diet</a>? You get to fill your diet with delicious whole-fat foods. Think grass-fed butter, cream cheese, heavy cream, and even your favorite cheeses.</p> <p>Along these lines, it could make sense to add whole milk to your keto diet. After all, you know that you should avoid eating low-fat dairy and increase your fat intake on keto. Skipping over skim or 1% milk and choosing whole fat milk seems like the perfect choice for keto, right?</p> <p>Unfortunately, due to the high amount of lactose (sugar) found in dairy milk, it’s not always the keto-friendly option. Whole milk rings in at 12 grams of carbs per 8-ounce serving.^{<a target="_blank" href="https://www.nutritionix.com/food/whole-milk" rel="nofollow noreferrer">1</a>} No matter the fat percentage of the milk, opting for dairy milks are often <i>not</i> keto approved.</p> <p>The good news is that you don’t have to give up your <a target="_blank" href="https://www.warriormade.com/content/diet/31-keto-breakfast-ideas/" rel="noreferrer">favorite breakfast</a> beverage! There are several non-dairy milk options available on the market with the right amounts of fat and sugar for keto. They’re just as delicious and nutritious as dairy milk and even offer options for people with lactose allergies. Today, we’re going to be focusing on the most popular plant-based milk option—almond milk. So, is almond milk keto? Get ready for everything you need to know about adding this low carb milk substitute to your keto diet <i>plus</i> a DIY almond milk recipe.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section1"> <h2>What Is Almond Milk?</h2> <p>Chances are you’ve seen it at your local grocery store when picking up a gallon of dairy milk. Almond milk is made up of almonds and has a creamy, nutty flavor. </p> <p>Available in a variety of different flavors, you can choose plain almond milk, sweetened, unsweetened, vanilla, and even chocolate.</p> <p>Drinking homemade almond milk is a lot healthier than drinking store-bought almond milk options, as DIY almond milk doesn’t contain any unhealthy chemicals that aren’t optimal for your long-term well being. Plus, almond milk is extremely popular because of the health benefits that it offers over regular cow milk.^{<a target="_blank" href="https://www.thespruceeats.com/what-are-some-good-vegan-substitutes-for-milk-3378598" rel="nofollow noreferrer">2</a>} It’s a great choice if you’re allergic to soy, lactose, want to add low cholesterol options into your diet, or if you’re looking for vegan-friendly milk that’s low carb.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section2"> <h2>Is Almond Milk Good For Low Carb?</h2> <p>Short answer: Unsweetened almond milk <i>is</i> good for a low carb diet.</p> <p>Long answer: it depends on which almond milk you’re grabbing! When shopping around for almond milk, be very careful about the type of almond milk you’re choosing. Buyer beware, not all almond milk is low carb. Many almond milks contain hidden sugar to sweeten the taste. Some varieties can contain just as many—if not more—grams of carbs per serving than a glass of dairy milk. Sugar-free almond milk is keto-approved, as it only contains 1.5 grams of carbs per serving. A major keto-plus is that it’s also high in fat and protein to keep you feeling full! ^{<a target="_blank" href="https://ndb.nal.usda.gov/ndb/foods/show/4188" rel="nofollow noreferrer">4</a>}</p> <p>To avoid accidentally buying almond milk that isn’t low carb, take a few seconds to read the nutrition label on the back of the carton. To make your search even easier when you’re at the <a target="_blank" href="https://www.warriormade.com/content/diet/keto-beginner-grocery-list/" rel="noreferrer">grocery store</a>, make sure that you buy <i>unsweetened</i> almond milk. This type of almond milk likely won’t contain added sugar that could compromise your ketosis. </p> <p>Another option for you? Try making your own!</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <img style="max-width:100%;" class="img-fluid" src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/bowl-of-almond-milk-yellow-towel-0161.jpg" alt="bowl of almond milk"> <h2 id="section3">Keto-Friendly Almond Milk Recipe</h2> <p>Here’s a recipe for you to try your hand at homemade, keto-approved almond milk:</p> <h3>Ingredients:</h3> <ul class="ingredients no-bullet"> <li itemprop="recipeIngredient">- 1 cup of almonds, soaked in water for 4-6 hours</li> <li itemprop="recipeIngredient">- 4 cups of filtered water</li> </ul> <h3>Instructions:</h3> <ol itemprop="recipeInstructions"> <li>Remove the water from the soaked almonds.</li> <li>Rinse the almonds thoroughly.</li> <li>Place the almonds in a blender along with 4 cups of filtered water.</li> <li>Blend until the contents look “creamy.”</li> <li>With a cheesecloth, strain the milk to purify the liquid and remove chunks from your almond milk. (You can use a strainer or a nut milk bag).</li> <li>Discard the remaining almond pulp or keep it to make almond flour at a later date!</li> <li>Store your almond milk in the fridge, keeping it for up to 4 days in an airtight container.</li> </ol> <p>Pro tip: If you want to add a keto approved sweetener, you can add granulated monk fruit sweetener, or granulated swerve to this recipe to taste!</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section4"> <h2>Health Benefits of Almond Milk</h2> <p>You may already know that almonds are exceedingly beneficial to your overall health. It makes sense that almond milk offers you the same health-boosting nutrition. </p> <h3>Keep Your Bones Strong</h3> <p>Manufacturers know that people are starting to use almond milk to replace dairy milk. Because of this, they’ve started to enrich plant-based milk with calcium to ensure that people aren’t missing out on this essential mineral.^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/27777447" rel="nofollow noreferrer">6</a>} Calcium not only aids in the development and overall health of your bones, but it also helps to decrease the likelihood of developing bone fractures and osteoporosis.^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/15018485" rel="nofollow noreferrer">7</a>} One serving size of almond milk can provide you with up to 45% of the recommended daily intake of calcium!^{<a target="_blank" href="https://ndb.nal.usda.gov/ndb/foods/show/4188" rel="nofollow noreferrer">4</a>} Scooch over dairy milk, almond milk is here to keep our bones strong and healthy!</p> <h3>Fights Against Inflammation</h3> <p>Almond milk is extremely high in vitamin E and provides consumers with up to 50% of the recommended daily intake in just one serving.^{<a target="_blank" href="https://nutritiondata.self.com/facts/nut-and-seed-products/3085/2" rel="nofollow noreferrer">8</a>} Vitamin E not only helps to <a target="_blank" href="https://www.warriormade.com/content/diet/can-ketosis-reduce-inflammation/" rel="noreferrer">fight against inflammation</a> in your body, but it also helps to protect against cancer and heart disease^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4578028/" rel="nofollow noreferrer">9</a>, <a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/19451807" rel="nofollow noreferrer">10</a>, <a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/21466429" rel="nofollow noreferrer">11</a>}. Studies have shown that people who have <a target="_blank" href="https://www.warriormade.com/content/diet/can-ketosis-reduce-inflammation/" rel="noreferrer">chronic inflammation</a> are more likely to develop health problems such as cancer and heart disease, however, the vitamin E found in almond milk can help to reduce <a target="_blank" href="https://www.warriormade.com/content/diet/can-ketosis-reduce-inflammation/" rel="noreferrer">chronic inflammation</a>.</p> <p>So, not only is almond super tasty, it’s a great food to add into your diet if you’re looking to naturally reduce swelling in your body. Plus, your heart will thank you for it! </p> <img style="max-width:100%;" class="img-fluid" src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/smilling-woman-healthy-skin-0161.jpg" alt="smilling woman healthy skin"> <h3>Boosts Skin Health</h3> <p>Almonds are rich in zinc and Vitamin E (which we just discussed), both of which are very beneficial to nail, hair, and skin health.^{<a target="_blank" href="https://www.healthline.com/health/minerals-vitamins-for-acne" rel="nofollow noreferrer">12</a>} Strong bones, strong nails, healthy hair- is there anything almond milk can’t do? </p> <p>Guess what- Vitamin E helps protect your skin against free radicals—keeping your skin from looking aged and dull.^{<a target="_blank" href="https://www.fitday.com/fitness-articles/nutrition/healthy-eating/almond-milk-good-for-your-skin.html" rel="nofollow noreferrer">13</a>} Try putting down those expensive face creams and picking up a glass of almond milk - in a few weeks, your skin will thrive with the extra zinc and vitamin E you’re feeding it! </p> <h3>Rich In Vitamins And Minerals</h3> <p>In comparison, unsweetened almond milk contains more <a target="_blank" href="https://www.warriormade.com/content/diet/keto-micronutrients-why-they-are-important/" rel="noreferrer">vitamins and minerals</a> per 8 ounce serving than dairy-based milk^{<a target="_blank" href="https://ndb.nal.usda.gov/ndb/foods/show/154" rel="nofollow noreferrer">3</a>, <a target="_blank" href="https://ndb.nal.usda.gov/ndb/foods/show/4188" rel="nofollow noreferrer">4</a>}.</p> <img style="max-width:100%;" class="img-fluid" src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/almond-vs-dairy-milk-infographic-0161.jpg" alt="almond vs dairy milk infographic"> <h3>Doesn’t Raise Blood Sugar Levels</h3> <p>Unsweetened almond milk isn’t loaded with sugar like other milk options. However, the majority of flavored and sweetened almond milks do have a higher sugar content. Opt for the unsweetened and you’ll be pleased with the low carb content which also doesn’t cause a <a target="_blank" href="https://www.warriormade.com/content/diet/the-keto-diet-and-diabetes/" rel="noreferrer">spike in blood sugar</a>—making it the perfect addition for the ketogenic diet.</p> <h3>An Allergy-Friendly Option</h3> <p>It can be difficult to follow the ketogenic diet if you have a dairy or lactose intolerance or allergy.</p> <p>Enter—unsweetened almond milk. This beverage is vegan, soy free, cholesterol free, dairy free, and lactose-free.^{<a target="_blank" href="https://www.popsugar.com/fitness/Almond-Milk-Dairy-Cholesterol-Soy-Free-575734" rel="nofollow noreferrer">5</a>} If you’re concerned about buying unsweetened almond milk from the store (because of any potential exposure to something that you’re allergic to) trying our DIY recipe could be the option for you. </p> <p>Almond milk makes a great addition to the ketogenic diet if you’re worried about finding a dairy alternative that’s friendly to your allergies.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section5"> <h2>What Other Substitutes Can I have On The Keto Diet?</h2> <p>Struggling to find a milk substitute that you can drink on the keto diet because you really enjoy the sweet taste that milk gives you? One downfall to drinking unsweetened almond milk is that because it doesn’t contain any added sugars in it, it doesn’t taste sweet. </p> <p>However, you can add keto-approved sweeteners (like we mentioned with our recipe) that don’t spike your blood sugars to give your almond milk a more palatable taste.</p> <h3>Can I Use Splenda On A Keto Diet?</h3> <p>Splenda is the brand name of sucralose, which is an <a target="_blank" href="https://www.warriormade.com/content/diet/keto-sweeteners-which-ones-to-use-which-to-avoid/" rel="noreferrer">artificial sweetener</a> that your body does not metabolize.^{<a target="_blank" href="https://www.healthline.com/nutrition/sucralose-good-or-bad" rel="nofollow noreferrer">14</a>} Sucralose, on its own, is technically calorie-free. However, not all sweeteners were made equally. Sucralose is one of the several sweeteners that you should <a target="_blank" href="https://www.warriormade.com/content/diet/keto-sweeteners-which-ones-to-use-which-to-avoid/" rel="noreferrer">avoid on keto</a> because of the potentially harmful health side effects.</p> <p>Instead, try using monk fruit or stevia, as these natural sweeteners are keto-approved. Not only are these sweeteners free of artificial ingredients, they also don’t cause a spike in blood sugars, which is why they’re keto-friendly!^{<a target="_blank" href="https://dlife.com/qa/sugar-substitute-swerve-safe-use-for-diabetics/" rel="nofollow noreferrer">16</a>} </p> <img style="max-width:100%;" class="img-fluid" src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/chickpeas-in-a-spoon-0161.jpg" alt="chickpeas in a spoon"> <h3>Are Chickpeas Keto Friendly?</h3> <p>What about chickpea milk instead of drinking almond milk? Is that keto friendly?</p> <p>Even if you aren’t the biggest fan of almonds because of a nut allergy or you simply don’t like almonds, chickpeas are not keto friendly.</p> <p>Chickpeas are a member of the legume family. They should either be greatly reduced or eliminated from the ketogenic diet due to their high carb content. One serving size of cooked chickpeas contains a whopping 45 grams of carbs! This makes up nearly double the daily average 20 net grams of carbs the typical ketogenic diet allows.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section6"> <h2>Wrapping It Up</h2> <p>Almond milk is not only a delicious milk substitute for those who are looking to follow the ketogenic diet, but it also serves several health benefits that can completely transform your health. With the vitamins and minerals that almond milk supplies, you’ll find improved skin health, improved heart health, reduced inflammation, and healthier bones! Plus, almond milk is compliant with the keto diet and will aid you in your new (or continuing) lifestyle!</p> <p>Trying to find more ways to <a target="_blank" href="https://www.warriormade.com/content/diet/can-ketosis-reduce-inflammation/" rel="noreferrer">fight inflammation</a> and improve your skin health besides drinking almond milk? The <a target="_blank" href="https://www.warriormade.com/go2protein/shop/" rel="noreferrer">Warrior Made Go2 Protein bundle</a> has health-boosting properties that not only work towards feeling better, but can even help you to start improving your physical appearance <i>and</i> is keto friendly! So pick up or make your almond milk and get ready for your keto-lifestyle upgrade with this super substitute.</p> </section> </article>