Milk alternatives when you really just want actual milk.
Recently I had a music gig and when I turned up for rehearsals the day before I found that my voice was not as prepared as I had hoped. On the day of the gig, I was concerned and started to go over a mental checklist of singers 'do's and don't. As an allergy sufferer, I have found some nasal sprays that help with opening up my voice, and then I remembered that dairy produces mucous and that avoiding dairy has also been helpful. And what is likely the biggest way I ingest dairy? Cappuccinos. Yep.
There are a ton of milk alternatives on the market these days, but I also try to stick to a Keto/Low carb diet. So this rules out Soy, Oat, and Rice milk. All are grain-based and have more net carbs than regular milk.
So, I've done some digging around, and here are some substitutes that came highly recommended. I've yet to try all of them, and honestly, the most important critique for me is taste. Which one tastes the best? I'll have to try them all to find out, but here are some that were suggested.
Also, you don't need to be doing the Keto diet to find this information helpful and if you have any suggestions, please feel free to comment.
Dairy-free, vegan milk substitutes for keto*:
- Unsweetened coconut milk — Pure coconut milk (i.e., the ingredients are coconut and water) is the highest-fat vegan-friendly milk replacement. Some examples of the best options are Native Forest Organic Coconut Milk and Aroy-D Coconut Milk. Goya Coconut Milk and So Delicious Unsweetened Coconut Milk is good keto-friendly options as well (if you don’t mind the extra ingredients).
- Unsweetened nut milk — You can find a vegan keto milk substitute made from virtually any nut. “Milk” made from almonds, cashews, walnuts, macadamias, and even hazelnuts can be found online or on the shelves. Look for the products with the shortest ingredients list and less than 2 grams of net carbs per cup. Elmhurst unsweetened nut milk, So Delicious unsweetened nut milk and Milkadamia unsweetened macadamia milk are some examples of widely available low-carb options. Just make sure to double-check the label, since each brand has sweetened high-carb products as well.
- Unsweetened seed milk — Flax milk and hemp milk are the two easiest-to-find keto substitutes for anyone with nut and dairy allergies. Read the ingredients label carefully as these products tend to contain other carb-rich ingredients. Look for flax or hemp milk products with less than 2 grams of net carbs per cup. The best examples of this are Pacific Foods Unsweetened Hemp Milk and Good Karma Unsweetened Flaxmilk (which can both typically be found in Walmart).