What Kind Of Milk Can You Drink On Keto

What Kind Of Milk Can You Drink On Keto – The way milk is changing, it now offers many options for what to pour on your cereal or drink down as a late night snack. But what do the new types of milk mean for your heart health if you have high cholesterol? Old-fashioned cow’s milk, for example, is packed with calcium and vitamins A and D, all of which are good for your heart and overall health. But the high levels of fat and cholesterol in whole milk — even in 2 percent milk — can counteract these health benefits. When you’re trying to get healthy cholesterol levels, you’ll want to limit the amount of saturated fat in your diet.

Milk alternatives can provide the same nutritional benefits if you’re watching your cholesterol, are lactose intolerant, vegan, or allergic to certain proteins in cow’s milk; or if you prefer something other than cow’s milk. “People choose milk based on tolerance and taste — in addition to health beliefs,” says Deborah Krivitsky, RD, a nutritionist in Boston. “Each milk will provide different pluses and minuses.”

What Kind Of Milk Can You Drink On Keto

What Kind Of Milk Can You Drink On Keto

Whole cow’s milk contains about 160 calories, 5 grams (g) of saturated fat, and 35 milligrams of cholesterol in a 1-cup — or 8-ounce (oz) — serving. “It’s a great source of protein and nutrients, contains essential vitamins and minerals, and provides one-third of the recommended daily intake,” Krivitsky said. Also, cow’s milk contains potassium, which can help prevent high blood pressure (blood pressure). In addition, a study published in Food Science and Nutrition found that grass-fed cows produce milk with higher levels of omega-3 compared to other cows, which is important because omega-3s promote heart health.

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But when it comes to your cholesterol levels, “too many dairy products can put you in trouble,” says John Day, MD, a cardiologist in Salt Lake City. Saturated fat in your diet raises LDL (“bad”) cholesterol, which increases your risk of heart disease and stroke, according to the American Heart Association. If you drink cow’s milk, most doctors recommend low-fat or non-fat versions. A 1-cup serving of skim milk has about 83 calories, no saturated fat, and only 5 mg of cholesterol.

Thinking about switching to sweetened cow’s milk, also known as skimmed milk? It has about the same amount of calories, saturated fat, and cholesterol as regular dairy milk. But pregnant women and children should avoid drinking raw milk and eating dairy products such as cheese made from raw milk, according to the American Academy of Pediatrics. Since raw milk does not go through pasteurization which kills harmful bacteria – such as salmonella, listeria, and

– people with compromised immune systems are at risk of foodborne illness from it, although it can affect anyone.

With 80 calories and only 2 g of fat per 1 cup serving, plain, light soy milk is a great alternative for people watching their cholesterol or who can’t tolerate the lactose in dairy milk. . Because soy milk is plant-based, it has no cholesterol and no saturated fat. Also, soy milk contains 7 grams of protein per serving, which is good for a heart-healthy diet. 25 g per day of soy protein, such as that found in soy milk and tofu, may reduce the risk of heart disease, according to the National Institutes of Health. This can be not only for protein, but for high levels of soybeans of high fat, minerals, vitamins, and fiber, and low levels of saturated fat. However, Krivitsky said, it’s important to read the label to know what you’re getting: “Make sure it has no added sugar and is fortified with calcium.”

A Nutritional Comparison Of Dairy And Plant Based Milk Varieties

“Almonds are heart healthy,” says cardiologist Dr. Day, who recommended almond milk to his heart patients. Unsweetened almond milk contains between 30 and 40 calories per 1-cup serving and has no saturated fat. And because it is cultured milk, it also does not contain cholesterol. Formulated forms contain the same amount of vitamin D as whole cow’s milk, and some forms contain up to 50 percent more. Almond milk also contains polyunsaturated fatty acids, which can lower LDL cholesterol and help protect your cells, according to the American Heart Association. Unfortunately, almond milk is also low in protein compared to cow’s milk and other milk alternatives, making it a poor choice.

To keep your heart healthy, Day says, be sure to drink unsweetened almond milk. “The main issue with milk alternatives is that most of them are sweet,” he said. “Added sugar in any form can be dangerous for your heart.”

Oat milk is one of the newer options on the market. Made by mixing oats with water and grinding the mixture down to a fine and stiff consistency, 1 cup of oat milk contains about 80 calories, and like other plant milks, there is no saturated fat or cholesterol. In addition, oat milk has high levels of B vitamins, which help convert food into energy. While this leads to better cholesterol levels and heart health, oat milk comes with higher carbohydrate levels than other milk alternatives, which can raise blood sugar levels and can put consumers at risk of diabetes. sugar.

What Kind Of Milk Can You Drink On Keto

Hemp milk comes from the seeds of the hemp plant (cannabis), but it does not contain THC – the psychoactive ingredient in marijuana, which is a different type of cannabis. With a taste and consistency similar to almond milk, hemp milk is an excellent choice if you are watching your cholesterol levels, lactose intolerance, or if you have milk or soy allergies. 1 cup of hemp milk contains 80 calories, 1/2 g of saturated fat, and no cholesterol. Hemp milk is packed with omega-3 fatty acids, especially heart-healthy alpha-linolenic acid. It is also a good source of calcium and magnesium, both of which are important for heart health. Getting enough magnesium helps your heart maintain a normal rhythm, and getting too little can cause arrhythmias – irregular heartbeats – such as atrial fibrillation.

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This option adds natural sweetener to your coffee, oatmeal, or cereal, and has only 45 calories in an 8-oz glass — and no cholesterol. One cup of unsweetened coconut milk contains 4 grams of saturated fat, but most of it contains medium-chain fatty acids, which may have other health benefits. “Some people eat a lot of coconut and don’t get heart disease,” Day said.

But there is not enough research to conclude that coconut and coconut milk are good choices for the heart when you have high cholesterol.

“The final verdict is out,” says Lavinia Butuza, RD, a nutritionist in Sacramento, California. “People with heart disease need to be careful with anything coconut, and be careful with all fats, too, for now.”

A cup of coffee, rice milk is a plant-based milk that contains as much calcium as cow’s milk. 1 cup of rice milk has 113 calories (only 30 more than in a cup of skim cow’s milk). Rice milk has no saturated fat, and no cholesterol – but like oat milk, it is naturally higher in carbohydrates. Rice milk is also low in protein, so if you’re going to drink rice milk, make sure you’re getting enough protein from other sources. “Protein is related to nutrition,” Butuza said. “If you don’t get enough protein, you can consume too many carbohydrates, and a lot of that can be bad for cholesterol levels.”

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Goat milk can be a good choice if you want a drink with a similar nutritional profile to cow’s milk but have problems digesting lactose. On the other hand, drinking 1 cup of goat milk has calories (168) and saturated fat (6.5 g), and contains 27 mg of cholesterol.

According to the Mayo Clinic, limiting saturated fat in your diet can help lower blood cholesterol levels and reduce the risk of coronary heart disease. High levels of cholesterol in your blood can lead to a build-up of plaque in the arteries, called atherosclerosis – a condition that increases the risk of stroke and heart attack.

Butuza noted that it is difficult to find low-fat goat milk, and it has less vitamins and minerals than cow’s milk. “There is less folate and vitamin B12 in goat milk,” says Butuza. And if it’s raw, she says, “There’s a risk of food allergies — unless you have a goat in your backyard.”

What Kind Of Milk Can You Drink On Keto

The latest to make a mark in the milk market is camel milk. One 8-oz glass contains 107 calories, 3 g of saturated fat, and 17 g of cholesterol. And this milk option is full of vitamins and minerals: According to a study published in May 2021 in the Saudi Journal of Biological Studies, camel milk has 3 to 5 times more vitamin C than cow’s milk and has antidiabetic properties due to the high presence of diabetes. insulin and insulin-like protein in milk. It is also a natural probiotic that can

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