What You Need to Know About the Inclusion of Oat Milk on Keto
Is Oat Milk Really Keto-Friendly?
❎ NO! – Oat milk is actually not considered keto-friendly due to its high-carb content. However, there are other kinds of milk you can incorporate into your ketogenic diet.
The ketogenic diet has taken the world by storm with its promise of improved health and fast weight loss. This type of eating plan restricts carbohydrates, making it a struggle to find suitable replacements for traditional ingredients like milk.
Oat milk is quickly becoming the non-dairy preference among many individuals wanting something different. However, there will always be a question that pops out — “is oat milk keto?”
If you’re curious about oat milk’s nutritional profile and if it fits into a keto diet, this blog post is for you!
We’ll provide guidance to help ensure that your inclusion of oat milk doesn’t come at the cost of sacrificing your results, plus other types of milk which are better avoided or more suitable for following the keto lifestyle.
For both beginners and experienced practitioners alike, this post has all the information needed in order to make informed decisions when planning meals. Let’s dive in!
Table of Contents
- What Is Oat Milk?
- Is Oat Milk Keto? Can You Incorporate Oat Milk in Your Keto Diet?
- How to Incorporate Oat Milk Into a Ketogenic Diet Plan
- Other Types of Milk to Avoid While on Keto
- Keto-Friendly Milk Options
- Frequently Asked Questions
- Final Thoughts
What Is Oat Milk?
Oat milk is a fantastic, plant-based option to normal dairy products. The process of making oat milk involves blending oats and water with an additional pulping procedure so that no pulp remains.
What you get after this combination is a creamy texture reminiscent of regular cow’s milk but with the added flavor of natural sweetness from oats as well.
Oat milk has become particularly popular for those who are seeking out non-dairy alternatives which both taste delicious but can be easily made at home too. Not to mention, oat milk is a perfect choice for those who have dietary restrictions, like being vegan or lactose intolerant.
It can be used in many recipes, such as baking and cooking items, making coffee, tea, and more. With its smooth texture and delightful flavor profile, oat milk has become an incredibly popular option to enjoy in various ways.
Oat Milk Nutrition Facts
It’s essential to inspect the product label if you plan on purchasing oat milk since its nutritional value can vary significantly between brands.
To give you an idea, here are the nutrition facts of one serving (one cup or 240 milliliters) of The Original Oat-Milk:
- Calories: 120
- Fat: 5 grams
- Net carbs: 13 grams
- Protein: 3 grams
Pros and Cons of Oat Milk
If you are considering adding oat milk to your keto diet, it is important that you review the pros and cons before making a decision. Read on for an exploration of all the advantages and disadvantages associated with oat milk.
Here’s the list of advantages of oat milk:
- Versatile and nutritious alternative to traditional dairy milk that people with special dietary restrictions can enjoy, such as lactose intolerance and veganism
- Great alternative for people with nut allergies or soy allergies
- Good source of dietary fiber and protein, which can help lower cholesterol, promote regular bowel movements, and aid in muscle building
Meanwhile, here’s a list of disadvantages of oat milk:
- Can be packed with hidden sugars, which can decrease the health benefits of this milk alternative
- Many oat milk brands are processed in the same facilities as gluten-containing products, which can pose a risk of cross-contamination for those with gluten sensitivities
- Has a lot of calories and carbohydrates, which can be a concern for people watching their weight or following a low-carb diet
Is Oat Milk Keto? Can You Incorporate Oat Milk in Your Keto Diet?
While oat milk is nutritious and packed with fiber and protein, it isn’t an ideal option for those following a strict keto diet. The keto lifestyle requires one to adhere to very specific macronutrient proportions. However, oat milk contains too many carbs to be included in these ratios.
Its high net carb content can hinder the low-carb intake necessary for achieving the state of ketosis — thus making it not suitable for individuals on this particular dietary regimen.
If you’re not following a strict ketogenic diet, oat milk can still be consumed in moderation. To get the most out of your net carb intake, monitoring is essential. There are also many other plant-based and low-carb dairy substitutes that will offer even better results, which we’ll cover later.
There are also plenty of other plant-based and low-carb milk alternatives that can be considered as a better option, which we will discuss later on.
How to Incorporate Oat Milk Into a Ketogenic Diet Plan
Enjoying the creamy, delectable taste of oat milk but trying to maintain a keto lifestyle can be quite tricky. With its high carbohydrate content, it’s important to approach this product with caution if you don’t want your diet derailed.
To incorporate oat milk into your plan appropriately, use it sparingly. Only indulge two times per week and opt for other low-carb alternatives on other days instead.
If you’re still eager for that indulgence without straying too much from your goals, consider decreasing the serving size. That way you can savor the flavor without going overboard on carbs.
Taking the time to select a nutritious brand of oat milk that is low in sugar and fat, as well as fortified with essential vitamins and minerals can help you maintain your desired dietary goals. This way, you can smartly consume oat milk while on keto without any consequences.
Other Types of Milk to Avoid While on Keto
While oat milk should certainly be avoided on a keto diet, there are other kinds of milk you need to stay away from as well due to their high carbohydrate content.
The following sections will discuss each of these milk types, including their nutritional facts.
Cow’s Milk
For those on a ketogenic diet, it is best to avoid cow’s milk and its varieties, such as evaporated milk, raw cow’s milk, and whole milk due to its high lactose or milk sugar content.
Aside from the fact that consuming large amounts of these items can spike blood glucose levels and disrupt ketosis, they are also not ideal for people who have an intolerance to lactose.
One cup of cow’s milk contains:
- Calories: 139
- Fat: 7.4 grams
- Net carbs: 11 grams
- Protein: 7 grams
Goat’s Milk
Although goat’s milk possesses beneficial qualities, such as calcium and vitamin D, it contains natural sugars that make it incompatible with a ketogenic diet. Hence, to stay in a state of ketosis, you should either avoid drinking goat’s milk or consume it in moderation.
One cup of goat’s milk contains:
- Calories: 168
- Fat: 10.1 grams
- Net carbs: 11 grams
- Protein: 9 grams
Rice Milk
If you’re trying to stick to a ketogenic diet, rice milk should be avoided. Crafted from milled rice and water, it has an alarming 23 grams of carbs per cup, which surpasses the carb count of oat milk. To ensure that you stay in the state of ketosis, make sure to steer clear of this carb-heavy option.
One cup of rice milk contains:
- Calories: 115
- Fat: 2.4 grams
- Net carbs: 23 grams
- Protein: 0 gram
Condensed Milk
On a keto diet, condensed milk, especially sweetened condensed milk, should be avoided due to its excessively high sugar content.
This milk is not only filled with added sugars and high-fructose corn syrup but also contains various harmful additives that can not only ruin your progress in reaching ketosis but can also cause drastic spikes in your blood sugar levels.
One cup of condensed milk contains:
- Calories: 982
- Fat: 26.6 grams
- Net carbs: 166 grams
- Protein: 24 grams
Keto-Friendly Milk Options
Making the conscious decision to forgo oat milk in favor of a keto-friendly alternative doesn’t have to be intimidating. There are plenty of options that contain negligible amounts of carbohydrates, making them keto-approved.
However, to ensure that these milk options have a low-carb content, opt for unsweetened versions, such as unsweetened almond milk, unsweetened soy milk, or unsweetened coconut milk.
It’s also worth noting that carb counts can differ drastically between brands. So, it is imperative to read and understand any nutrition facts labels prior to consumption.
Refer to the table below for the list of keto-friendly milk and their nutritional content per cup:
| Type of Milk | Calories | Fat | Net Carbs | Protein |
| Almond Milk | 30 | 2.5 grams | 0 gram | 1 gram |
| Macadamia Nut Milk | 72 | 4.5 grams | 6 grams | 1 gram |
| Cashew Milk | 25 | 2 grams | 1 gram | 1 gram |
| Coconut Milk | 552 | 57.2 grams | 8 grams | 5 grams |
| Pea Milk | 80 | 4.5 grams | 0 gram | 8 grams |
| Soy Milk | 80 | 3.9 grams | 3 grams | 7 grams |
| Flax Milk | 70 | 3 grams | 1 gram | 8 grams |
| Heavy Cream | 800 | 80 grams | 16 grams | 0 gram |
| Half-and-half | 317 | 27.8 grams | 10 grams | 8 grams |
At first glance, heavy cream and half-and-half might seem unsuitable for the ketogenic diet due to the high net carb count. However, these kinds of milk are actually very friendly with the ketogenic lifestyle.
The primary objective of a keto meal plan is reducing carbohydrates while prioritizing fat consumption, so both heavy cream and half-and-half make an ideal choice due to their rich fatty content that outweighs milk’s own carb ratio.
Frequently Asked Questions
Is Zero-Sugar Oat Milk Keto?
The unsweetened oat milk can be considered keto-friendly, with some brands only having 5 grams of net carbs per cup. If you’re considering this as a milk alternative, check the nutrition facts label of the product you want to purchase to ensure the carb count doesn’t go beyond what your diet requires.
What Milk Is Best on Keto?
If you are on a ketogenic diet, almond milk is an ideal choice as it’s low in calories and contains healthy fats with no carbohydrates.
Are Oats Allowed on Keto?
One cup of oats is packed with 46 grams of carbs, which exceeds the daily net carb allowance on a ketogenic diet. As such, consuming oats will not support dietary adherence to a keto lifestyle.
Final Thoughts
Oat milk contains a significant amount of carbohydrates and is not ideal for those following the ketogenic diet. If you choose to add oat milk as part of your nutrition plan, be sure to monitor your macronutrient intake closely and adjust other items in your diet accordingly.
Ultimately, the key to success on a low-carbohydrate diet such as this one is staying within daily dietary requirements, so adding oat milk must remain an intentional choice made with careful consideration.
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