Can You Drink Lactose-Free On A Keto Diet.
The ketogenic diet is a high-fat, low-carb diet that aims to put your
body into ketosis, which burns fat for energy instead of carbohydrates.
While the diet can be effective for weight and improving specific health conditions.
It is essential to know which foods are allowed and which are not, and milk is
one of those foods that are naturally high in both sugars and carbohydrates.
Read on as we will explore whether lactose-free milk is allowed on a keto
diet and why it may not be the best option.
What Is Lactose-Free Milk.
Lactose-free milk is cow’s milk that has been treated to break down
lactose, the natural sugar in milk.
Lactose intolerance is a common condition where people cannot digest lactose
properly, leading to digestive issues such as bloating, gas, and diarrhea.
Lactose-free milk is an excellent option for lactose-intolerant people who still want
to enjoy the taste and benefits of milk.
Is Lactose-Free Milk Keto-Friendly.
While lactose-free milk may be a good option lactose intolerant, it is not keto-friendly.
Lactose-free milk still contains natural sugars and carbohydrates, which can
impact your ability to stay in ketosis.
One cup of lactose-free milk contains about 12 grams of
carbohydrates and 12 grams of sugar.
This is much higher than the recommended carb limit for those on a strict keto diet.
Whole Milk Vs. Lactose-Free Milk Explored.
When comparing 1 Cup of Whole Milk Vs. 1 Cup of Lactose-Free Milk, you can see
the two kinds of milk are very similar.
Whole milk is the better choice for the keto and low-carb diet, as it has more fat, but
both are high in sugar and carbohydrates.
Here’s a comparison of the nutritional values of 1 cup (240 mL) of whole
milk and lactose-free milk:.
Whole Milk Carbohydrates: 12 grams Sugar: 12 grams (all of which are lactose) Protein:
8 grams Fat: 8 grams Calories: 146.
Lactose-Free Milk Carbohydrates: 12 grams Sugar: 12 grams (which may
include added sugars) Protein: 8 grams Fat: 5 grams Calories: 100.
As you can see, the carbohydrate and sugar is the same for both types of milk.
However, lactose-free milk typically has fat and fewer calories than whole milk.
The reason is that lactose-free milk is the same as whole milk, but the lactase enzyme
is added to lactose-free milk to break down the lactose, which can result in a slightly
sweeter taste due to glucose and galactose.
Not all brands of lactose-free milk are the same, and some brands may add sugar or other
ingredients to improve the taste or texture; in reality, some lactose-free milk may have
much higher sugar content than whole milk.
Alternatives To Milk On A Keto Diet.
If you are like me and you like milk, then there are options out
there that are more keto-friendly.
I realize they are not the same taste as whole milk, but many of them work
very well in place of whole milk.
Here are a few options to consider:.
Almond Milk.
Almond milk is a popular alternative in carbs and healthy fats.
One cup of unsweetened almond milk contains only 1-2 grams of carbohydrates and is an
excellent option for those on a keto diet.
Coconut Milk.
Coconut milk is another popular alternative in healthy fats and low in carbs.
One cup of unsweetened coconut milk contains only 3 grams of carbohydrates and is an
excellent option for those on a keto diet.
Hemp Milk.
Hemp milk is an excellent alternative those who want a nut-free option.
It is high in healthy fats and low in carbs, only 1-2 grams of carbohydrates per cup.
While lactose-free milk may be a good option lactose intolerant, it is not keto-friendly.
Lactose-free milk still contains natural sugars and carbohydrates, which can
impact your ability to stay in ketosis.
For those on a keto diet, opting for milk alternatives low in carbs and
healthy fats, such as almond milk, coconut milk, or hemp milk is best.
Always be mindful of your daily carb limit and choose your milk alternatives wisely
to stay on track with your keto goals.
At the Reluctant Low Carb Life, we strive to give honest and accurate
information to people trying to live the low-carb and keto lifestyle while
improving their fitness and health.
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