Almond Milk vs. Coconut Milk: Which is Better for the Keto Diet?

When transitioning to a low-carb or keto diet, one of the first changes you might encounter is giving up traditional cow’s milk. Many keto dieters seek out alternatives, and almond milk and coconut milk are among the top choices. But which one is better for keto? Let’s compare the two to see which fits best into your low-carb lifestyle.

Nutrition Comparison

Almond Milk
Almond milk is made by soaking almonds overnight, blending them with water, and straining the mixture to create the milk. While some commercial almond milk brands add sugar or flavorings, the unsweetened version is ideal for keto. Here’s the breakdown for unsweetened almond milk (per 100 grams):

• Calories: 15
• Fat: 0.96g
• Carbs: 1.31g (Net Carbs: 1.11g)
• Fiber: 0.2g
• Protein: 0.4g

Coconut Milk
Coconut milk is made by blending water with grated coconut meat and separating the liquid. As with almond milk, it’s important to choose an unsweetened version. The nutrition facts for unsweetened coconut milk (per 100 grams) are:

• Calories: 31
• Fat: 2.08g
• Carbs: 2.92g (Net Carbs: 2.92g)
• Fiber: 0g
• Protein: 0.21g

Net Carbs: Almond Milk vs. Coconut Milk

When it comes to net carbs, both almond and coconut milk have significantly fewer carbs than cow’s milk, but almond milk is the clear winner for keto:

• Almond Milk: 1.11g of net carbs per 100g
• Coconut Milk: 2.92g of net carbs per 100g

While both options are low in carbs compared to traditional dairy, almond milk is the better option for those strictly watching their carbohydrate intake.

Health Benefits: Almond Milk and Coconut Milk

Both almond milk and coconut milk offer health advantages, especially compared to cow’s milk, which can be inflammatory for many people due to lactose. Here’s a closer look at their respective benefits:

• Lactose-Free: Both almond and coconut milk are lactose-free, which makes them a great option for individuals with lactose intolerance or those who avoid dairy to reduce inflammation.
• Anti-Inflammatory: Coconut milk contains medium-chain triglycerides (MCTs), a type of fat that is known for its anti-inflammatory properties. MCTs are also easier to digest than other fats, making coconut milk a good choice for those with digestive issues or autoimmune conditions.
• Nutrient Profile: Almond milk is higher in protein and slightly lower in fat compared to coconut milk, while coconut milk provides more fat, especially MCTs, which may support brain function and energy levels on a keto diet. Both options provide plant-based nutrition without the high sugar content of cow’s milk.

Glycemic Index Comparison

Another important factor for keto dieters is the glycemic index (GI), which measures how quickly foods raise blood sugar levels. Both almond milk and coconut milk are low glycemic foods, with almond milk having a GI of 25 and coconut milk’s GI around 31. Foods with a GI under 55 are considered low glycemic, making both these milk alternatives suitable for keeping blood sugar levels stable on a keto diet.

Conclusion: Which is Better for Keto?

• Almond Milk: If you’re looking to minimize carbs as much as possible, almond milk is the better choice with its lower net carb count and moderate fat content. It’s also rich in antioxidants like vitamin E.
• Coconut Milk: If you prefer a milk alternative with higher fat content and anti-inflammatory benefits, coconut milk may be your go-to. Its MCTs are especially helpful for maintaining energy and supporting a ketogenic diet’s fat-burning goals.

Ultimately, both almond and coconut milk can fit well into a keto diet, but almond milk edges out coconut milk when it comes to keeping your net carbs low. Always choose unsweetened versions of either milk to avoid added sugars and flavorings that can derail your keto goals.