Can You Have Milk On The Keto Diet
Olivia Luz
The sugar in milk adds up quickly whether you are drinking a glass of milk eating some low carb cereal or enjoying a latte.
Growing up we were always told to drink lots of milk to grow big and strong. You should also avoid sweetened versions of keto friendly. Dairy milk can be a part of certain types of keto diets but you must be cautious of your carb intake when you have it. Whole milk has 12 grams of carbs per cup and low fat or skim has even more.
On a standard keto diet carb intake is typically restricted to just 5 10. According to the usda nutrient database one cup of milk has 12 grams of carbohydrates 1. At 12g of sugar per cup it s no wonder why people and especially children love milk so much. Most keto dieters eat 3 meals a day which means that each meal should have a carb limit of around 6 16 grams.
That means you should not drink dairy milk on a keto diet. Milks to avoid if you re on the keto diet. While milk does have its health benefits one of the best sources of calcium it also contains a fair amount of sugar and lactose. Milk isn t a great option on the keto diet says jalali.
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Some of the higher carb milks that should be avoided on keto include cow s milk oat milk rice milk condensed milk and goat s milk. I hate to break it to you but dairy milk is not going to be keto compliant says amy kubal rdn a registered dietitian in sioux falls south dakota. Can you drink milk on a keto diet. On a keto diet you need to keep your carb intake below 20 50 grams per day to stay in ketosis.
Besides being on a low carb diet another reason you may want to avoid cow s milk is if you re lactose intolerant.
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