| Oat milk has seen a rise in popularity as an alternative to dairy and cow’s milk. Many people wonder if it is suitable for ketogenic diets. This blog post will answer that question. Show
There are many different opinions on which food is keto-friendly and not, and sometimes, it seems unclear. And with the recent rise in popularity of oat milk only adds to the confusion. What is the ketogenic diet?The ketogenic diet is an eating plan that consists of limiting carbohydrate consumption and prioritizing protein and healthy fats. This is done to get the body into ketosis so that it begins to get energy from fat and not from sugars. What is oat milkOat milk is an alternative drink that has become widely used, mainly among those looking for other options for cow’s milk. Oat milk is made by soaking, mixing, and straining oats in water. What are the benefits of oat milk?Oat milk is one of the many plant milk that currently exists on the market. Like almond milk, oat milk is a good source of calcium. Oat milk is rich in fiber and helps lower LDL cholesterol, good for gastrointestinal and cardiovascular health. People can consume oat milk with lactose intolerance and those who follow a vegan diet. Oat milk is rich in vitamins and minerals such as vitamin B12, vitamin A, vitamin D, and calcium. Some commercial oat milk brands may be fortified with calcium, vitamin B12, and vitamin D. In a cup of oat milk, there are 120 calories, 3 grams of protein, and 16 grams of carbohydrates. Is oat milk ketogenic?Among the plant drinks, perhaps oat milk is the least recommended if you follow a ketogenic diet due to its high carbohydrate content. You could use it in small amounts, for example, to prepare a dessert or to add to coffee. Still, you should check your total carbohydrate consumption for the day to make sure you do not go off the diet. You can get other plant drinks that are more in line with the ketogenic diet. What are the alternatives to oat milk?There are other alternatives that you can use that have fewer carbohydrates. Among them are coconut milk, almond milk, or soy milk. Let’s check the carbohydrates in each of them! For a cup: Coconut milk has 2 grams of carbohydrates. Almond milk has 1.4 grams of carbohydrates. Soy milk has 4 grams of carbohydrates. Either of these options has fewer carbohydrates than oat milk. Something to keep in mind before buying any plant-based drink is to check the label to make sure you don’t buy one that has added sugars.
Oat milk is a vegan plant-based drink with many health benefits due to its vitamin and mineral content. If you are following a ketogenic diet, you can find other options that are better suited, or you can consume oat milk in small portions. Dairy-free milk alternatives have skyrocketed in popularity. Soy and almond milk were once dominating this market, but now cashew, coconut, banana, and oat milks are all widely available. Oat milk is popping up in coffee shops and food chains all around. But, just because it’s dairy-free doesn’t mean it’s low in sugar. Is oat milk keto? Can it be consumed on a low-carbohydrate diet? What is Oat Milk?Before we go into whether or not oat milk is keto, it is important to understand what oat milk is. Animal milk comes from the mammary glands of that animal. However, nut and grain milks are simply created by passing water through that source. Oat milk is made by grinding oats and water together, removing the pulp, and consuming the liquid left behind. Because of this, oat milk still contains carbohydrates from the oats. Oat Milk Nutrition FactsCompared to other dairy-free milk alternatives, like coconut and almond milk, oat milk has a much higher carbohydrate content.  1 cup (1 serving) of unsweetened oat milk contains 45 calories, 0.5g of fat, 8g of carbohydrates, 1g of fiber, and 1g of protein. On the other hand, here are the nutrition facts (per cup) for other popular alternatives to cow’s milk:
Is Oat Milk Keto?No, oat milk isn’t inherently keto. Although, unsweetened oat milk could potentially be consumed in moderation. Since 1 cup is 8g of carbohydrates, consuming only 1/4 cup or 1/2 cup might fit into your macronutrients. However, why choose oat milk when there are plenty of other plant-based and low-carb milk alternatives? That means skip the oat milk shaken espresso next time you are at Starbucks and try the almond milk espresso instead! Why Oatmilk and almond milk are no good for a keto diet?You can't drink oat milk on a ketogenic diet because it has 17 grams of carbs per cup. Since your daily net carb allowance on keto is 30 grams, consuming this amount of carbs in one sitting can interfere with ketosis.
Is almond milk or oat milk better for low carb diet?Because of its carb content and natural sweetness, oat milk is often used in place of cow's milk for baking, as it can improve the taste, texture, and color of certain baked goods. On the other hand, unsweetened almond milk proves lower in carbs, which may be preferable for those following a low carb or ketogenic diet.
Can I drink almond milk on keto?Unsweetened almond milk contains just 1.4 grams of carbs and is rich in important nutrients when fortified, making it a nutritious, keto-friendly option. In contrast, sweetened almond milk is too high in carbs and sugar to fit into a healthy keto diet.
Is oat allowed in keto?Oats are mostly carbs (with a little fiber) so they're not considered a ketogenic food and not suitable for a ketogenic diet.
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Can i drink oat milk on keto
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