5 Milk alternatives to use when on keto. Many people struggle to give up the habit of milk in coffee or as a drink and wonder what to do when following the keto style.

So what are the best alternative milk drinks for weight loss and which are the best for our health, to help us purify, detoxify and burn our body?

Below is a list of the most common alternatives to milk, which you can easily find at the supermarket, in your trusted organic shop, or online. We are referring, of course, only to products with no added sugar, therefore unsweetened.




Almond milk is probably the most widely used alternative to cow’s milk in the keto arena. It is not particularly expensive, is widely sold, and is quite low in carbohydrates, with only one gram of net carbs per cup (240ml) and low in calories, around 30 or 40 calories per serving.

The drink derived from almonds has a pleasant taste and a very similar appearance to that of milk, and in addition to this, it also offers an ideal balance between omega-3 and omega-6 fatty acids. This means that from almond milk we get the mono-unsaturated fats we need for our health. In addition, there are high levels of vitamin E and fiber, which will help us shed some of the calories we ingest with it.

We must also take into account the inflammatory effect. Although many praise almonds for their antioxidant and flame-retardant ingredients, this is not exactly true. This powerful food is valid for the reduction of some inflammations at the cellular level but not at the system level. We must also consider that many brands add carrageenan to almond milk. Indicated with the initials E 407 on food labels, it is a substance extracted from Red and Purple Algae, consisting of a mixture of polysaccharides. It is used as a thickening or emulsifying agent in food products and is highly inflammatory to the body.

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Cashew milk contains only 2 grams of net carbohydrates per cup (240 ml).

Much like almond milk, cashew milk is very easy to make at home and has a low-calorie content (between 20 and 40 cal per 100ml). Unfortunately, we must take into account that, despite the low caloric intake, cashew milk has a higher sugar content (which gives it a naturally sweeter taste). It is very easy to prepare at home as, once soaked, these seeds release their delicate taste and nutrients very quickly.

Cashews are a valid ally against osteoporosis and their rich content of oleic acid makes them a particularly suitable food for those with vascular fragility problems. They also have a rich content of phosphorus and potassium.




This drink is an excellent choice in the ketogenic diet, it is low in protein, but care must be taken as some brands contain up to 5 grams of net carbohydrates per cup (240 ml).

Coconut milk is higher in fat, but it is “good” fat. In it, we find omega-3, excellent and very important in Keto, and lauric acid, a saturated medium-chain fatty acid that is often sold in the form of a dietary supplement under the name of MCT oil.

Small curiosity: a particular component of lauric acid, called monolaurin, has been found to be effective in improving the condition of acne, having particularly effective antibacterial effects against the main bacteria responsible for this pathology. This food, therefore, in addition to the benefits related to the maintenance of ketosis, is also a valid ally for more beautiful and healthy skin.

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Remember that one cup of coconut milk (240ml) can contain 60 calories. We, therefore, advise you to carefully read the label of the products you buy.




Flaxseed milk contains only 1g of net carbohydrates per cup (240 ml) and is virtually protein-free. It is highly anti-inflammatory and rich in omega-3s. Despite the remarkable properties of this food, its consumption is strangely not widespread.

Evaluating it as a whole, this milk is the one that comes closest to cow’s milk in taste and texture and is also naturally rich in good fats. The linoleic acids are converted to omega- 3 from the body, and then into DHA and EPA. Its consumption also guarantees a greater and more effective intake of magnesium and potassium, which are, in turn, contained in it.



Soy milk contains 3 grams of net carbs per cup (240ml) and is quite low in protein.

Soy milk is the most commonly known and used by those who want to avoid dairy products. However, attention must be paid to a number of important aspects.

Obviously the origin. The ideal would be to consume only certified organic products. Also, remember that most of the products you find at the supermarket are sweetened, so always pay attention to the label.

Finally, there are scientific studies that seem to show that taking a high amount of soy can lead to hormonal abnormalities, making it absolutely not recommended for those suffering from thyroid.


There are many keto-friendly milk options. The best choices are plant-based, unsweetened alternatives to milk. In desperate cases, you can also use cream (yes!), But it too, like all dairy products, is inflammatory for the orgasm and it would be better to avoid it or limit yourself to exceptional cases. We will be adding an in-depth article on dairy products soon.

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Absolutely to be avoided, however, are all those types of milk that contain sugar naturally. Aside from cow and goat milk, rice and oat milk should also be avoided.

Before concluding it is necessary to highlight the problem concerning allergies and intolerances. Those who are allergic to the substance of which milk is made obviously cannot drink it. But even those who suffer only from an intolerance must be cautious as in milk we find the allergenic substance in a much more concentrated, emulsified form and with the presence of all the active nutrients.

Flax milk seems to be a valid option for those who have problems with intolerances derived from almonds, walnuts, and hazelnuts. However, if you know you have this type of ailment, always consult your allergist first!

We hope this little guide has been helpful to you. Leave a comment or send us your questions, and we will try to answer them as soon as possible.

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