Unflavored oat milk has the highest amount of calories and carbohydrates of plant-based milk varieties. Although the sugar is natural, oat milk is very high in carbohydrates. Along with soy milk, oat milk provides more riboflavin, or vitamin B-2 , than cow's milk.
(8) A 1-cup serving of 2% cow milk contains 12.3 grams of carbohydrates, while a 1-cup serving of unsweetened almond milk 2.0 grams of carbohydrates.
A one cup serving of oat milk provides 130 calories, 15 grams of carbohydrates, 2.5 grams of fat, 0 grams of saturated fats, 2 grams of fiber, 4 grams of protein, 35 percent of your daily recommended allowance for calcium and 25 percent of your recommended daily allowance for vitamin D.
Unflavored oat milk has the highest amount of calories and carbohydrates of plant-based milk varieties. Although the sugar is natural, oat milk is very high in carbohydrates. Along with soy milk, oat milk provides more riboflavin, or vitamin B-2 , than cow's milk.
An eight-ounce glass of oat milk contains around 16g of carbs. So if you're on a keto diet or otherwise aiming for low carbs, oat milk may not be the best option for you. Almond milk may have as little as 1g carbohydrates in one serving if it's unsweetened.
Unsweetened almond milk, coconut milk, macadamia nut milk, flax milk, soy milk, cashew milk, and pea milk along with half-and-half and heavy cream are all keto-friendly milk options.
High Protein Low Carb Milks
Flax milk and pea milk both have 8 grams of protein like traditional cow's milk, but only 2 grams of carbs. Both are a good option on a low-carb diet. Soy milk ranges in protein from 3-8 grams depending on the brand, and it has 1-2 carbs.
Diabetes meal planning tips
One glass of fat-free or low-fat cow's milk has around 12 grams of carbs, whereas unsweetened soy milk has just 4 grams per serving. Remember to check the nutrition label for calcium, vitamin-D, vitamin-A, potassium and other vitamins and minerals before making a choice.
Overall, the main differences between almond and oat milk are energy (calories) and carbohydrates, with almond milk offering less of each. Oat milk also contains slightly higher amounts of fiber, protein, and fat than almond milk.
Unsweetened soy milk is another non-dairy milk that's suitable for people with diabetes. It contains 4.01g of carbohydrates, which is higher than flaxseed and almond milk but safe enough to avoid spiking your blood sugar levels.
Oat milk is a good substitute for coconut milk in the sense that it is dairy-free, vegan, and very creamy. However, the two kinds of milk are quite different, as oat milk is higher in calories and carbs, plus it tastes very different from coconut milk.
Which plant-based milk is better? If you're seeking plant-based milk because of lactose intolerance, a milk allergy, or concerns for animal welfare, both coconut and almond milk are suitable options. But if you're looking for the lowest-calorie option with the healthiest fat profile, almond milk is the winner.
Macadamia nut milk is a top keto-friendly kind of milk, thanks to the high fat and low carb content in each carton. A rich creaminess offers a comparable mouthfeel to cow's milk, and it's simply delicious. If you can find a carton of unsweetened macadamia nut milk, grab it.
When it comes to other types of yogurt, you may ask is Greek yogurt okay on keto? The answer is yes, especially if you need a higher source of protein. Be sure to choose plain Greek yogurt.
Almond Milk
Not only does it have a low glycemic index, but it also a source of healthy fats and calcium!
Cashew milk is creamier than almond milk and is also high in vitamin E and low in calories. Like almond milk, it's low in protein. But it's especially high in iron and magnesium which many women need more of in their diets. And there's more– Vitamin K, zinc, and copper are all packed into a glass of cashew milk.
“Oat milk is higher in calories and carbohydrates, but it in turn has more fiber and protein than almond milk. It's a great choice for those with nut allergies. I like to use it for coffee and baking.” Indeed, oat milk is the most popular plant-based milk for coffee drinks like lattes and macchiatos.
If you're looking for a milk that provides a good source of protein, for example, choose soy, pea or flaxseed milk, said Sheth. If you're concerned about high blood sugar and want a milk lower in carbs, consider almond milk or macadamia nut milk -- another rising plant milk star.