If you’ve been eyeing the carton of Lactaid milk and wondering, “Can I still have that on keto?”—you’re not alone.
The ketogenic (keto) diet is all about cutting carbs and increasing fat intake to help your body enter ketosis—a fat-burning metabolic state. Typically, foods that are low in net carbohydrates (total carbs minus fiber and sugar alcohols) are considered keto-friendly. For most people, staying under 20-50 grams of net carbs per day is the goal.
Lactaid milk is essentially regular cow’s milk with the lactose removed (broken down using an enzyme called lactase). This makes it easier to digest for those who are lactose intolerant. But here’s the catch—while Lactaid helps with digestion, the sugar content (from lactose) is still there, just in a different form: glucose and galactose, which are both simple sugars.
Unfortunately, the macronutrient breakdown doesn’t change just because the lactose is processed differently. A single cup (8 oz) of Lactaid whole milk contains about 12 grams of carbs—all from sugar. That’s more than half the daily carb limit for many strict keto followers.
| Milk Type | Carbs per 1 cup | Keto-Friendly? |
|---|---|---|
| Regular Whole Milk | 12g | ❌ |
| Lactaid Whole Milk | 12g | ❌ |
| Unsweetened Almond Milk | 1-2g | ✅ |
If you’re all about that creamy texture, don’t worry—you’ve got options. Unsweetened almond milk, coconut milk, or macadamia milk are popular keto swaps that bring the flavor without the carb overload. Just double-check labels for hidden sugars!
So, have you tried any low-carb milk alternatives that work for you on keto? Share your favorites in the comments!
Lactaid milk, like regular milk, contains about 12 grams of carbs per cup. This makes it less suitable for a keto diet, which focuses on low-carb intake. It is better to opt for keto-friendly milk alternatives like almond milk or coconut milk that are lower in carbs.
Some of the best keto-friendly milk alternatives include unsweetened almond milk, coconut milk, and flax milk. These options typically have 1-2 grams of carbs per cup, making them ideal for low-carb diets such as keto.
Lactaid milk still contains carbohydrates similar to regular milk, despite being lactose-free. The carb content, primarily from natural sugar, remains at around 12 grams per cup, which can exceed the daily carb limit for those on keto.
Yes, unsweetened almond milk is an excellent choice for the keto diet. It contains only 1-2 grams of carbs per cup, making it a low-carb and nutrient-rich milk alternative suitable for keto followers.
On keto, you can consume high-fat, low-carb dairy products like heavy cream, butter, and hard cheeses. These options are rich in fats while having minimal carbs, aligning well with keto diet principles.
As we wrap up this deliciously insightful journey into the world of Lactaid milk and keto compatibility, we’d love to keep you connected and inspired on your keto quest! For more tips, recipes, and health discussions, join our vibrant community on Pinterest, where we pin all things healthy and delicious. If you prefer a more visual approach, come say hi on Instagram, where we share mouth-watering meal ideas and wellness tips that fit perfectly into a keto lifestyle. Don’t forget to give us a like and stay updated on Facebook, where our passionate community dives deeper into exciting topics like the one we explored today. We can't wait to see you there and hear about your own keto journey!
