Can almond milk be on the keto diet? yes, it can be! Almond milk is one of the best plant-based dairy products Its benefits include maintaining healthy weight loss, improving heart health, building strong teeth and bones, fighting inflammation, and even the ability to slow the progression of Alzheimer’s due to its abundance of vitamin E.
Along with vitamin E, almond milk provides many other key vitamins and minerals. This plant-based milk is rich in vitamin D, vitamin A, calcium, magnesium, and phosphorus. One glass (or 226 grams) of unsweetened almond milk contains a total of 40 calories, including 3 grams of fat, 2 grams of carbohydrates, 1 gram of fiber, 1 gram of net carbohydrates, and 1 gram of protein.
So, we know that almond milk can be extremely beneficial to health, but a question remains: is it suitable for the keto diet?
How and when you can use almond milk during keto
While macronutrients can vary depending on the almond milk you consume (sugar-free, sweet, chocolate, or vanilla), sugar-free almond milk has few net carbs, so you might as well have a glass or two. Even if you want to treat yourself to creamy milk or some other recipe, the total net carbs will still only be 3 grams.
The standard ketogenic diet has basic guidelines for a daily carbohydrate intake of no more than 20-30 grams and often significantly less. This should ensure sufficient depletion of glycogen stores. Once exhausted, your body will use its second favorite energy source, fat, as fuel.
In general, if you are not allergic to nuts, almond milk is safe enough for a ketogenic diet.
Homemade recipe with almond milk
Making almond milk is a fairly simple process. You’ll need a few key ingredients, including a cup of raw almonds and at least four cups of purified water. For added sweetness, you can add vanilla extract and stevia.
It is best to leave the almonds in the water before mixing the ingredients together. The more water the nuts absorb, the creamier the texture will be. Then drain and use four glasses of fresh water, then combine the ingredients in a powerful blender.