Milk is the most important food for newborn mammals to survive. Milk supplies high caloric values along with packed with nutrients which provides the mammals almost everything they require other than air.
But if you are lactose intolerant or just allergic to dairy products then you should try low carb milk alternatives.
Mammals have always capable of producing milk but it was in 10000 B.C in which the production of milk increases because of the rise in the domestication of mammals.
However, the milk produced nowadays is considered as a high caloric dairy product.
What is Milk & Why It Isn’t Low Carb Friendly
There are various kinds of dairy milk available such as whole milk, skim milk, two percent milk and the worst of all non-fat milk.
The nutrition value of whole milk is very high. It is rich in vitamin A, D, B12, selenium, zinc, phosphorus, riboflavin, and calcium.
While whole milk provides various health benefits the main question is – Is milk low carb friendly?
An eight-ounce cup of whole milk contains almost eight grams of protein, eight grams of fat, and twelve grams of net carbohydrates.
The high carb content of the milk does not help the milk in becoming a low carb friendly drink.
The Processing of Milk
Once the Milk is taken from the cow, it is transferred to the refrigerated silo or vat. Then, they are cooled to a temperature of 39 degrees Fahrenheit for not more than 48 hours to separate the milk fat from the milk.
From there, the milk is taken to the factory sites before processing. The sample of the milk is taken and tested to ensure the level of milk fat, protein bulk milk area, and many more.
Then, the pasteurization of milk takes place in which the milk is heated up to a certain temperature and then cooled again.
After pasteurization, the milk has to go through homogenization in which the raw milk is mixed in an atomizer so that the fat is evenly distributed throughout the milk.
Then the process of separation occurs. In this, the content of the cream is manipulated in such a way to create different kinds of milk.
When the fat content of the milk reaches four percent, then the whole milk is produced. For low-fat milk, the fat content has to reach up to one percent. In order to produce skim and nonfat milk, the cream is reintroduced for about half a percent.
As you know that low carb milk has many health benefits, but it will get you out of ketosis faster. However, there are many options you can choose from if you are looking for a low carb alternative to milk.
These options will not only help you to provide low carb content but will also help you to get out from lactose allergy if someone is unable to consume cow milk.
Here are 4 Low Carb Milk Alternatives
- Unsweetened almond milk
- Unsweetened pea protein milk
- Flax Milk
- Hemp Milk
1. Unsweetened Almond Milk
Almond milk is considered as one of the best plant-based milk products which also provide various health benefits as well.
As it is not difficult to guess that almond milk is derived from almonds it also provides benefits the same benefits which you would get from the nutritious nuts.
Some of the benefits of unsweetened almond milk are:
I. Improves Heart health
Almond milk lowers your cholesterol levels while increasing the level of HDL (High-Density Lipoprotein) cholesterol. It happens because it contains the monounsaturated and polyunsaturated fatty acids.
II. Helps build strong bones
Although it may not contain as much as animal milk still it contains a significant amount of Vitamin D. This is because it contains a number of healthy fats which is found in almond milk which improves the bone health and prevent osteoporosis.
III. Fights Free Radical Damage
The antioxidants found in almond milk fight strongly against free radical damage and oxidative stress which is caused by the chemicals found in food and other things.
The low carb and keto friendly drink consist a total of 40 calories including one gram of protein, two grams of carbs and three grams of fat per eight ounces serving which makes it perfect for a low carb diet.
2. Unsweetened Pea Protein Milk
Pea Protein Milk is one of the very uncommon types of low carb milk alternative.
You would be thinking how milk is made from pea?
One of the methods to make pea protein milk is to harvest peas and mill them into flour. The processing of the flour separates the pea protein from the starch and fiber.
Pea Protein Milk is a new kind of milk but they are here to stay for a very long time.
Pea milk is considered as a vegan, soy free, nut free, gluten free and lactose-free. It’s also better for the environment than almond milk.
As for the nutritional benefits, it contains the same amount of protein as the whole milk but has less sugar, fewer calories, and more omega 3 fatty acids.
3. Flax Milk
Along with pea protein, milk flax milk is another plant-based milk alternative which is great for a low carb lifestyle.
Are you also curious to know how you get milk from flax oil?
The process is very simple just mix cold-pressed flax oil with filtered water. It is not only good for people who are on a low carb diet but also for people who are lactose tolerant.
If you are allergic to soy, then also it is also very beneficial for you.
In order to find if you are lactose intolerant or not then notice the following symptoms.
Some of the symptoms include bloating in the abdomen, headaches or acne, nausea, diarrhea, cramping, etc.
If you consume dairy products and associate with these above symptoms, then it is advised to avoid dairy foods for a while or switch to flax milk for a while.
Another advantage of flax milk is the abundance of vitamins B12, A, D, omega 3 fatty acids, and calcium. Besides the lack of protein, it has the same nutrients as dairy milk.
4. Hemp Milk
All you need is a blender in order to make hemp milk. Mix water along with shelled hemp seeds and blend it to your desired consistency.
If you are a vegan and looking for a low carb milk alternative then hemp milk is best for you.
Along with being cholesterol and lactose-free one eight ounces of hemp milk consists of omega 3 fatty acids and all essential nutrients like calcium, magnesium, phosphorus, iron, zinc, and vitamin A, B12, E, and D.
Along with various micronutrients, the content of the macro of hemp milk is also very huge. An eight-ounce serving contains almost 70 calories including 5 grams of fat, 3 grams of protein and two grams of carbs.
The above mentioned low carb milk alternative are keto friendly and are very helpful if you want to lose weight.
If you are lactose intolerant or just allergic to dairy products then you should try these low carb milk alternatives.
With these milk alternatives, you can make various smoothies without any worry of being kicked out of ketosis.
Being in ketosis is not very difficult if you follow the right steps and consume only what is good in a low carb keto diet.
Just pick your favorite out the given four low carb milk alternatives and experiment with it new recipes.
Do you know about any other low carb milk alternatives? If yes, then let me know in the comments section