![]() ![]() It’s how the curds are delicately and precisely cut, and what happens after, that determines whether those curds remain intact and true to their original form. Once cut, the thickened milk is cooked and cooled where it gets ready to complete its journey to become small cheese cubes, known as curds.įor the most part, all Cottage Cheese curds actually start square. This combination of cultures and milk then thickens until just the right moment where it’s ready to be delicately cut, the beginning of the curd-forming process. Unsweetened almond milk, coconut milk, macadamia nut milk, flax milk, soy milk, cashew milk, and pea milk - along with half-and-half and heavy cream - are all keto-friendly milk options.Cheesemaking is a complicated, sensitive process where we introduce specific cultures (good bacteria) to milk in small batch cheesemaking vats. It’s high in fat and calories but contains only 1 gram of net carbs per ounce (30 mL) ( 15). Heavy cream is the fatty portion that’s separated from fresh cow’s milk to make butter or whipped cream. It contains only 1 gram of net carbs per ounce (30 mL) and is a good substitute for cow’s milk in coffee and cooking ( 14). Half-and-half is a combination of whole cow’s milk and heavy cream. As a legume, peas are naturally high in protein, and pea milk boasts 8 grams of protein and 2 grams of net carbs per 1 cup (240 mL) ( 13). Cashew milk contains only 2 grams of net carbs per cup (240 mL) ( 12). Plus, it provides 7 grams of protein ( 11). Unsweetened soy milk contains 1 gram of fiber and 3 net carbs per cup (240 mL). One cup (240 mL) contains only 1 gram of net carbs ( 9, 10). Made from flax seeds, flax milk is high in anti-inflammatory omega-3 fats. One cup (240 mL) contains 1 gram of fiber and 0 net carbs ( 8). Macadamia nut milk is more expensive than other keto-friendly milks, but it’s the lowest in carbs. As this is one-fifth of the daily carb allotment for keto, it should be used sparingly ( 7). Coconut milk is also a good choice for keto, but some brands contain up to 5 grams of net carbs per 1-cup (240-mL) serving. It’s inexpensive, sold at most grocery stores, and relatively low in carbs, containing only 1 gram of net carbs per cup (240 mL) ( 6). Almond milk is probably the most widely used milk on keto. Be sure to carefully read the nutrition facts on the label to assess whether a milk is truly keto-friendly. However, you should note that only the unsweetened versions of these milks are appropriate for keto.Īdditionally, carb counts will vary significantly between different brands due to their varying ingredients and formulations. Keto-friendly milks need to be low in carbs. You should also avoid sweetened versions of keto-friendly milks. 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. One cup (240 mL) provides 11 grams of net carbs ( 5). Similarly to cow’s milk, goat’s milk contains natural sugars that make it too high in carbs to be keto-friendly. ![]() One cup (240 mL) contains a whopping 165 grams of net carbs ( 4). Because of its high sugar content, you shouldn’t use it while on keto. Condensed milk contains high amounts of added sugar and is used for making decadent desserts. One cup (240 mL) contains 21 grams of net carbs ( 3). Like oats, rice is naturally high in carbs, making rice milk a higher carb milk choice, too. One cup (240 mL) provides 17 grams of net carbs ( 2). This makes oat milk inappropriate for keto. Oat milk is made from oats, which are naturally high in carbs. One cup (244 mL) of 2% milk contains 12 grams of net carbs ( 1). This includes evaporated milk, ultra-filtered milk, and raw cow’s milk. Cow’s milk contains lactose, or milk sugar. ![]() Here are some other milks that you should avoid while on keto: Keto dieters should avoid milks that contain moderate or excessive amounts of carbs.įor instance, all sweetened milks - including sweetened versions of keto-friendly milks - should be avoided because they are high in carbs from added sugar.
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