HOW TO GET SKINNY: How many carbs are in milk? – 8 “MILKS” COMPARED

How many CARBS & CALORIES are in milk? Are you here to find out, which milk is best for weight loss? And do you want to know which milk contains the least amount of carbs and calories?

Great,  let’s start.

Don’t waste calories on the “wrong” milk!

Do you even know, how many calories and how many carbs are in every cup of milk?

Calories can vary from around 25 to 350 calories per glass between unsweetened milk alternatives alone.

Find out if it’s time to switch. To find your new number 1 milk!

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CALORIES VS. CARBS


How many calories & Carbs are in milk?

High-carb:

  • Quinoa milk (12 g/glass)
  • Oat milk (Varies: 14-18 g/glass)
  • Rice milk (11-26 g/glass)

Low-Carb:

  • Macadamia nut milk (0g/glass)
  • Almond milk (0.5-1 g/glass)
  • Flaxseed milk ( 0.5-1g/glass)
  • Soy milk (0-3g/glass)
  • Coconut milk (Varies: mostly 0.5-1g/glass)
  • Hazelnut milk (Varies: 1g/glass)
  • Cashew milk (Varies: 1.5-3g /glass)
  • Hemp seed milk (0-2g/glass)
  • Pea milk (1-2 g/glass)
  • Sesame seed milk (2g/glass)

High-calorie:

  • Oat milk (100-130 Kcal glass)
  • Coconut milk Canned (Varies: 250-350 Kcal/glass) 

Low-calorie:

  • Cashew milk (Varies: 25-50 Kcal/glass)
  • Almond milk (30 Kcal/cup)
  • Hazelnut milk (30-70 Kcal/glass)
  • Macadamia milk (50 Kcal / cup
  • Hemp seed milk (60 Kcal/glass)
  • Pea milk (60 Kcal /glass
  • Quinoa milk (70 Kcal/glass)
  • Flaxseed milk (70 Kcal/glass)
  • Soy milk (80 Kcal/glass)
  • Coconut milk Tetra pack (Varies: 75-90 Kcal/glass)
  • Rice milk (70 -120 Kcal /glass) 
  • Sesame seed milk (90 Kcal/glass)

Here is a quick breakdown of the most important plant-based milk alternatives.

Depending on if you are choosing to cut down carbohydrates, or if you are more focused on keeping your calories low.

This overview will be hopefully useful for you. You can see that overall milk alternatives are very low in carbs. 

With calories, you need to take closer and compare more products, but even here there are great products out there for weight loss:

While cow’s milk contains at least 80 calories per glass, you can get a nice glass of (unsweetened) cashew milk for only a skinny 25 calories!

Rainbow Recipes Facts
Tweet

Plus it even tastes so much better!

I’ll break down all milk products. Tell you the ones with the least amounts of calories, and carbohydrates. 

And the one with the highest amount. To ensure your shed pounds fast and choose your ideal milk to achieve your dream goal.

Even if you aren’t chasing your dream weight, it is good to not unnecessarily consume calories with each cup or bowl. 

Visual infographic with yellow background about Milks to avoid - High carb and high calorie milks compared as a chart
SAVE “DIET MILK INFOGRAPHIC” FOR LATER.

How many carbohydrates are in milk?

COW’S MILK VS. ALTERNATIVE MILK

IMAGINE: 

There are about 12 grams of carbohydrates in one glass of cow’s milk.

Compared to unsweetened dairy alternatives, which are nearly carb-free.

SWEET VS. UNSWEETENED PRODUCTS

Not only changing from dairy milk to plant-based milk, will help you to save on carbs.

Switching from sweetened to unsweetened plant-based milk alone can bring you a massive step closer, to your goal

Because of sweetened alternatives and cow’s milk, they both have way too many carbohydrates and sugars.

Therefore, unsweetened options are much healthier.

Let’s take a look at the calories.

Cow's milk VS Alternative dairy milk- Best Keto milk

How many calories are in milk?

COW’S MILK VS. ALTERNATIVE MILK

IMAGINE:

One glass of skimmed milk contains roughly 80/90g calories,

while semi-skimmed milk contains around 120/130 calories,

and whole milk is the richest, with about 160 calories per glass.

Plenty of unsweetened plant-based products contain fewer calories, even compared to skimmed milk.

Although, the amount can vary quite enormously per manufacturer, as you’ll see in the comparison guide below.

How many calories and carbohydrates are in milk

4 – “WORST” WEIGHT LOSS
MILK ALTERNATIVES


1. Oat Milk.

The amazing thing about oat milk is, that it froths is so THICK! Just magical! I prefer having high-carb milk, and a super delicious, frothy latte, instead sometimes, don’t you? This picture was taken from my trip to Sicily! (good times).

IS OAT MILK ALLOWED ON A PALEO DIET?
NO, OAT MILK SHOULD BE AVOIDED.
BECAUSE GRAINS AND WHEAT AND OATS SHOULDN’T BE EATEN ON PALEO.
AVOID:
QUINOA (PSEUDO-GRAIN) -> QUINOA MILK
LEGUMES (SOY)-> SOY MILK
GRAINS / WHEAT / OATS -> OAT MILK, RICE MILK

NO, THESE UNSWEETENED DAIRY ALTERNATIVES ARE
HIGH IN CARBS.
IN OTHER WORDS:
NOT KETO-FRIENDLY
NOT LOW-CARB.
THE SWEETENED MILK ALTERNATIVES WOULD BE EVEN WORSE. 
THAT’S BECAUSE THEY CONTAIN MORE SUGAR = MORE CARBS.

NOT REALLY.
THIS PLANT MILK HAS MORE CALORIES THAN MOST OTHER MILK ALTERNATIVES.
IT’S COMPARABLE TO SKIMMED MILK.

Plenish

Organic milk  

Unsweetened (UK.)
  • NET CARBS: 7.8 carbs
  • CALORIES: 41 Kcal
  • FAT: 6 g
  • SAT. FATS: 1.2 g
  • PROTEIN:  0.9 g

*approx. per 100 ml

MINOR FIGURES

Oat Milk- BARISTA

Sweetened (UK.)
  • NET CARBS:  5.6 carbs
  • CALORIES: 47 kcal
  • FAT: 2.6 g
  • SAT. FATS: 0.3 g
  • PROTEIN: <1 g
  • FIBRE: 0.3 g

*approx. per 125 ml

CALIFIA FARMS 

OAT MILK-BARISTA

Unsweetened (US.)
  • NET CARBS: 14 carbs
  • CALORIES: 130 kcal
  • FAT: 7 g
  • SAT. FATS: 0.5 g
  • FIBER: 2 G
  • PROTEIN: 1 g

*approx. per 240 ml

IS OAT MILK GOOD FOR WEIGHT LOSS

If this is the “worst” milk (substitute) for weight loss, then what are the other milk options like, right?

You are right! 

Not even oat milk is that bad. Let’s look at it closer.

CALORIES AND CARBS

Oat milk is super creamy.

It makes a heavenly frothy coffee!

The reason is because of its natural starches. It became one of THE most popular milk alternatives.

It’s probably no surprise, as it’s one of the only few plant-based milk products, that is very

high in carbs. And higher in calories.

1 glass (240ml) of whole milk contains only 30 more calories.

But, can it be still used if you are battling with extra pounds?

Let’s look at the evidence…

SCIENTIFIC PROOF OF OAT MILK & WEIGHT LOSS

Due to STUDIES, oats milk is more filling, than other milk.

OAT MILK: HEALTHY FATS ONLY

There are NO saturated fats in oat milk!

Per serving, you get about 2.5g of total fat only.

That is awesome for anyone, who is trying to get off nasty kilos!

Compared to whole milk, it is so much better:

While milk on average contains 8 grams of total fat and 5 grams of unsaturated fat.

Why do unsaturated fats matter?

Unsaturated fats help with weight loss and are good. (reduce heart diseases & more)

Unsaturated fats are healthy.

Saturated fats are unhealthy.

Studies show, that women who ate bigger amounts of saturated fats in their diets, were more successful in losing weight.

HIGH FIBER

Oat milk can contain plenty of fibre. 

That’s the reason, why it’s so filling.

Also, it’s great for digestion and supports weight loss.

So, calories and carbs alone are not the only factor when it comes to reducing some inches off your waist.

Oat VS Almond milk: How Many Carbohydrates Are In Milk?

HOW MANY CALORIES are in OAT MILK?

Compared to other types of milk, oat milk is on a higher scale of calories.

If you are aiming for weight loss, then you might be worth checking out other types. As oat milk is not only high in calories but also high in carbohydrates. 

IMAGINE: 

Oat milk has about 130 calories per cup, compared to average skimmed milk, which has about 80/90 calories.

Rainbow Recipes nutritional facts

HOW MANY CARBS ARE IN OAT MILK?

Oat milk contains more carbs than most milk alternatives.

IS OAT MILK GOOD FOR DIABETES?

This means, that if you are following a strict keto diet you should not drink oat milk.

On average, a glass of unsweetened oat milk could contain already 16-18 g of carbohydrates.

That is about 4-6 g more, compared to skimmed milk, which contains about 11-12g.

I’d say oat milk is fine, to add it to coffee and tea. Unless you are following a very strict keto diet. Then the carbs could add up fast when you are having a few cups a day. Ensure you keep track of them.

Oat milk’s health benefits are that it can prevent and manage type 2 diabetes.

Because it can the blood sugar levels.

 

2. Rice Milk.

Rice milk- How many carbohydrates and calories are in milk - best keto milks

CAN YOU DRINK RICE MILK ON KETO?
NOT REALLY. YOU SHOULDN’T DRINK RICE MILK ON KETO IDEALLY.
BUT FOR REBELS & RULE BREAKERS:
WHITE RICE MILK IS OK.
AVOID 100% BROWN RICE MILK! (IT’S THE OPPOSITE IF YOU NOT FOLLOWING GETO)
THAT’S BECAUSE RICE, AS GRAINS AREN’T ALLOWED.
ADDITIONAL, IN MILK SUGARS GUMS, EMULSIFIERS AND OTHER THICKENERS ARE BEING ADDED.
TIP:
IF YOU WOULD MAKE YOUR OWN RICE MILK, I GUESS YOU WOULD BE SLIGHTLY BETTER OFF.
AS RICE MILK ONLY CONTAINS A TINI-TINY AMOUNT OF ACTUAL RICE.
BUT IT’S SAY IT DEPENDS ON HOW STRICT YOU ARE FOLLOWING THE PALEO GUIDELINES.
QUINOA (PSEUDO-GRAIN) -> QUINOA MILK
LEGUMES (SOY)-> SOY MILK
GRAINS / WHEAT / OATS -> OAT MILK, RICE MILK

CALORIES ARE IN THE MID-RANGE BUT DEPENDS ON THE BRAND.
70-130 CALORIES PER CUP/SERVING.
ALWAYS CHECK THE LABELS.

RUDE HEALTH

Organic Brown Rice milk 

Sweetened (UK.)
  • NET CARBS: 11.9 carbs
  • CALORIES: 61 kcal
  • FAT: 1.4 g
  • SAT. FATS: 0.4 g

*approx. per 100ml

(unsweetened, was unavailable currently)

PROVAMEL

Organic milk

Unsweetened (UK.)
  • NET CARBS: 11.0 carbs
  • CALORIES: 54 kcal
  • FAT: 1.1 g
  • SAT. FATS: 0.2 g

*approx. per 100ml

DREAM BLENDS

Organic Sprouted Rice milk  

Unsweetened- (US.)
  • NET CARBS: 11 g
  • CALORIES: 70 kcal
  • FAT: 2.5 ml
  • PROTEIN: 0 g
  • FIBRE: 0 

*approx. per serving (240ml)

IS RICE MILK GOOD FOR WEIGHT LOSS?

IS MISSION IMPOSSIBLE?

Rice milk is a good milk alternative when you are allergic or sensitive to soy, gluten or nuts.

Unfortunately, it is not the best choice when it comes to, weight loss.

Here are the reasons, why rice milk is bad for weight loss:

  • Too many carbs (9 grams/glass)
  • Missing fibre
  • Missing protein
  • Low on Calcium (1% of the *RDI)

Studies have shown protein, calcium and fibre that they are playing roles in different ways, either

  • By making you full.
  • Giving you energy.
  • Or promoting the digestive tract. 
  • Burn fat.

*RDI = Recommended Daily Intake

I explained the detailed weight loss Health benefits of protein, calcium & fibre in the beginning in more detail.

Do calories save the day?

The positive point is though, that some products, are not as high on calories, and they can vary. 

Most rice products have around 113 calories, which is the same amount as semi-skimmed milk.

But they are a few products that are very low on calories if you keep your eye open.

Like the Sprouted Rice Milk by DREAM. 

Per glass of unsweetened rice milk, you only consume 70 calories, which is incredibly low.

So, it is not impossible. It is just a little harder, and wouldn’t be my first choice.

But, you can still choose rice milk. 

Let me know if you have any success with it.

HOW MANY CALORIES ARE IN RICE MILK?

Unsweetened rice milk varies between 70-120 calories.

Most products are closer to semi-skimmed milk, which has around 115-120 calories.

Sweetened rice milk has roughly the same calories compared to semi-skimmed dairy milk (115-130 Kcal).

IS RICE MILK KETO?

No, unfortunately, rice milk contains a very high amount of carbohydrates. Even unsweetened milk products should be avoided during a ketogenic diet.

You should choose any other plant-based product, there are plenty to choose from.

HOW MANY CARBOHYDRATES ARE IN RICE MILK?

IMAGINE:

On average, only 9 grams of carbohydrates are in unsweetened rice milk. That is about 2-3 grams less compared to skimmed cow’s milk.

IS MILK GOOD FOR DIABETES?

During the production of rice milk, carbohydrates are transformed into sugars.

That means for anyone with diabetes, rice milk has to be avoided. As anything high in carbohydrates means, it is also high in sugars. 

3. Quinoa Milk.

quinoa-how many carbs are in milk?

IS QUINOA MILK PALEO-FRIENDLY?
QUINOA NEEDS TO BE AVOIDED, AND THEREFORE ALSO QUINOA MILK AS WELL.
LET ME EXPLAIN. 
THE PSEUDO-GRAIN CONTAIN TOXIC (SAME AS SOY), ANTI-NUTRITIONS.
THEY ARE THE REASON, THAT SOME NUTRITIONS, SUCH AS CARBS CAN’T BE ABSORBED WELL BY THE BODY.  
THAT’S  WHY QUINOA IS NOT ALLOWED.
ESPECIALLY AS IT CAUSES ISSUES WITH THE DIGESTIVE SYSTEM. IT COULD END UP IN AN INCREASE IN FAT STORAGE, AS GRAINS CAUSE THE BODY TO RELEASE INSULIN.
AVOID:
QUINOA (PSEUDO-GRAIN) -> QUINOA MILK
LEGUMES (SOY)-> SOY MILK
GRAINS / WHEAT / OATS -> OAT MILK, RICE MILK

NO, THESE UNSWEETENED DAIRY ALTERNATIVES ARE
HIGH IN CARBS.
IN OTHER WORDS:
NOT KETO-FRIENDLY
NOT LOW-CARB.
THE SWEETENED MILK ALTERNATIVES WOULD BE EVEN WORSE. 
THAT’S BECAUSE THEY CONTAIN MORE SUGAR = MORE CARBS.

YES, THIS IS LOW CALORIE AND IS GOOD FOR WEIGHT LOSS.

ECO MIL

Organic Quinoa Milk

(UK.)
  • NET CARBS: 4.4 carbs
  • CALORIES: 29 kcal
  • FAT: 1.1 g
  • SATURATED FAT: 0.1 g
  • PROTEIN: 0.5 g
  • FIBRE: 0 g
  • SALT: 0.1 g

*approx. per 100 ml

VEGGO

Organic Rice & Quinoa Milk

(UK.)
  • NET CARBS: 12 carbs
  • CALORIES: 59 kcal
  • FAT: 1.0 g
  • SATURATED FAT: 0.3 g
  • PROTEIN: 0.5 g
  • FIBRE: 0 g
  • SALT: 0.1 g
  • LOW IN FAT
  • NO ADDED SUGAR
  • NO ALLERGENS
  • NON-GMO

*approx. per 100 ml

IS QUINOA MILK GOOD FOR WEIGHT LOSS?

This field is official a little bit unexplored. Because not many people haven’t been jumping on the quinoa milk- train YET.

As it is quite new.

So, there haven’t been many studies done. But I am sure it’s just a matter of time. 

As quinoa is after all a “SUPER-GRAIN” or superfood.  

Ok, the milk itself tastes a little bit strong.

I would not drink or pure! (gross!)

But, simply stir it into your morning breakfast or blend it into a badass- smoothies. And all is WELL.

Let’s take a closer look at the weight loss BENEFITS of quinoa ( not quinoa milk)

It is super nutritious:

  • The high amount of protein (10% of your RDI)
  • More fibre, than most grains
  • Good source (= 10% of your RDI) of protein, fibre, iron, copper, thiamin and vitamin B6 
  • Excellent source (= 20% of your RDI) of magnesium, phosphorus, manganese and folate 
  • Contains all nine essential amino acids (one of the ONLY plants, that offers complete protein, like soy) 
  • Omega-3 fatty acids
  • Weight-loss support/ helps to feel full longer (low glycemic index) 
  • Maintains low blood sugar levels (low glycemic index) 
  • EXTEND LIVES due to high fibre (studies suggest, reduces the risk of total mortality and risk of death from chronic diseases)
  • Boost METABOLISM
QUINOA VS QUINOA MILK

Now, while quinoa is filled with fibre, quinoa milk unfortunately is not.

I can only imagine that happens, as the pulp is being separated during the production. And that’s where the fibre is.

I couldn’t find any information on that, so please don’t quote me here.

That’s at least a similar process compared to the other nut milks that lose their fibre, as the shell and pulp are being removed or separated. 

NUTRITION

Quinoa milk does contain about 2 g of protein per cup. Proteins help not only make you feel satisfied but also to burn calories.

While the milk is not good for a low-carb diet, it is suitable milk for other diets. As it is low in calories. 

HOW MANY CAlories ARE IN QUINOA MILK?

Quinoa milk as got a pretty low amount of calories, with 70 calories per glass.

HOW MANY CARBS ARE IN QUINOA MILK?

Per cup, you can find about 12 grams of carbohydrates in unsweetened quinoa milk.

IS QUINOA MILK KETO?

I was struggling to find unsweetened Quinoa milk products online, I think as they aren’t as popular yet they aren’t as many products out there yet.

There might be some, keep your eyes open in your local stores, or let me know in the comment section if you find some online.

That’s why I listed the natural sweetened one, and the range of carbs varies depending on the products. 

Generally, unsweetened quinoa milk products are not keto though.

They should not be included in any meals or smoothies, as they have too many carbohydrates and too much sugar.

IS QUINOA MILK GOOD FOR DIABETES?

Quinoa milk might be helpful for diabetes.

Potentially quinoa milk could be helpful when it comes to managing type 2 diabetes and hypertension.

Are there any side effects of eating quinoa?

POSSIBLE CAUSES OF QUINOA
  • chard allergy
  • saponin allergy
  • too much fiber (prob. won’t happen in quinoa milk)

There are 3 main reasons why you might react badly to quinoa.

CHARD ALLERGY

Quinoa is part of the chard family. It is related to 

  • spinach
  • beets
  • Swiss chard

If you are allergic to any of the others, the chances are a little higher, that you are also allergic to quinoa.

It is not a must.

SOLUTION:

Avoid eating quinoa. Even quinoa milk.

SAPONIN ALLERGY

What is saponin?

That is a chemical, that can make quinoa taste bitter and soapy.

It protects the plant from insects and fungi. 

But it is bad news for us. It can cause issues and we can react badly to it. Did you ever get stomach cramps when you ate too much quinoa?

The good news is, that it can even reduce cancer risks. So studies show.

SOLUTION: 

If you are allergic to it: You can still eat it. YES! 

But, soak it for 30 min. Then wash it a few times.

Like this, the toxins (saponin) are getting rinsed off.

TOO MUCH FIBRE

Quinoa itself contains a lot of fibre. Not the milk, but the grain itself.

This could also cause discomfort. You may have increased gas because your body can’t handle that much fibre.

Here is a list of side effects and symptoms you might have from quinoa:

SYMPTOMS /SIDE EFFECTS OF QUINOA
  • stomach pain
  • cramps
  • diarrhoea
  • inflammation in the skin, lungs

More severe side effects are when it comes to the lounges and might have trouble breathing, skin irritation, itching etc.

  • asthma 
  • trouble breathing
  • vomiting

& other typical allergy symptoms.

How to relieve stomach pain from quinoa

6 TIPS ON HOW TO AVOID THE SIDE EFFECTS OF QUINOA
  1. CAREFUL! You might be allergic/intolerant to it
  2. Wash quinoa!
  3. STEADY: 1 medium size portion a day.
  4. Avoid a FIBRE SHOCK: Gradually grow your portions.
  5. From AM till NOON: High fibre food is easier to digest earlier in the day 
  6. Keep HYDRATED! Otherwise digestive issues 

4. Coconut Milk.

IS PLANT-BASED COCONUT MILK PALEO-FRIENDLY?
There are wild discussions, whether plant-based milk products are paleo or not.
Let me explain:
While nuts and seeds are paleo, when consumed in moderation.
That’s why nut milk, is not really paleo. 

WHY? 
Milk products are often ‘full of’ sugars, gums, thickeners and emulsifiers (bean gum, sunflower lecithin and gellan gum)’.

OPTIONS:
Make your homemade milk!
Because homemade plant-based “milks” are allowed as they don’t include sugars, thickeners etc.

Although some milk products have are free of added sugar, gums, thickeners. 

Of course if you aren’t following strict paleo guidelines, then screw it.
The paleo god can’t always demand you what to do!

AVOID:
QUINOA (PSEUDO-GRAIN) -> QUINOA MILK
LEGUMES (SOY)-> SOY MILK
GRAINS / WHEAT / OATS -> OAT MILK, RICE MILK

Supa Dupa news:
These unsweetened coconut milk products are low-carb and keto-friendly.
Jabadabadu!
Double-check the labels though.
Sometimes there could be exceptions. Plus, some have a lot of calories.

YES, THIS IS LOW CALORIE AND IS GOOD FOR WEIGHT LOSS.

PLENISH

ORGANIC COCONUT MILK

Unsweetened (UK.)
  • NET CARBS: 0 carbs
  • CALORIES: 32 kcal
  • FAT: 1.6 g
  • SAT. FATS: 0.3 g
  • PROTEIN: 3.2 g

*approx. per 100 ml

NATIVE FOREST

ORGANIC COCONUT MILK

Unsweetened (US.)
  • NET CARBS: 1 carb
  • CALORIES: 120 kcal
  • TOT. FAT: 12 g
  • SAT. FATS: 11 g
  • FIBRE: 0 g

*approx. per 80 ml 

IS COCONUT MILK GOOD FOR WEIGHT LOSS?

Energy and healthy fats

Coconut milk (& coconut) are great sources of MCT.

MCT are healthy fats (medium-chain triglycerides).

Everyone in the keto community knows them.

They are great for boosting weight loss. They reduce appetite and fill you up with energy!

Plus, they can help give you a kick start into ketosis.

Weight loss benefits of coconut milk are:

  • Energy-boosting
  • Reduces appetite
  • Promotes weight loss/ belly fat

More research is needed on coconut milk to be very detailed about all its benefits.

HOW MANY CALORIES ARE IN COCONUT MILK?

CANNED COCONUT

As you can see that canned coconut milk has got a lot more calories.

and should be used only for cooking. It contains healthy/ good fats, it is made from the flesh of the coconut.

Still, it can be a great product if you want to top up your fat content, especially if you are on a keto diet. As your body uses fat and uses it as fuel.

But again, watch out for your calories, as even during the ketogenic diet you could consume too many.

TETRA PACKED COCONUT

Coconut milk, that is packed in a carton/ or terra box is more comparable with other plant-based milk products.

70-90 calories are in one glass of boxed coconut milk. That’s the same amount of calories as 1 cup of semi-skimmed cow’s milk.

IS COCONUT MILK KETO?

If you are watching your carbs, then choose ideally unsweetened, full-fat coconut milk. 

That’s because the average sweetened coconut milk could have enough carbs to kick you out of ketosis if you consume too much.

Watch the calories though!

The canned versions have a HIGH amount! Some people don’t count calories at all during the ketogenic diet, but I’d advise you to not go mad.

HOW MANY CARBS ARE IN COCONUT MILK?

The unsweetened coconut milk mostly offer 1-2g carbs per glass of milk.

But on average, 16g of carbohydrates can be per glass of sweetened coconut milk

WATCH OUT FOR:

Watch any coconut brands and keep an eye out for saturated fats, which can be quite high,

with 11g of saturated fats (55%).


THAI KITCHEN ORGANIC UNSWEETENED COCONUT MILK

That makes it about half of the daily recommended doses a day for women.


“WORST” MILKS – CONCLUSION


Milks to avoid - High carb and high calorie milks

What did you think so far?

The “worst” milks for weight loss are:

  • Oat milk
  • Rice milk
  • Quinoa milk
  • Coconut milk

Would you agree?

At least if you sort them roughly by calories and carbohydrates.

Oat, rice and quinoa milk are high in carbs.

That makes them bad options for any low-carb diet.

Coconut milk, on the other hand, is often extremely low on carbs.

Which makes it an excellent choice for a low-carb diet. 

But on then, coconut milk is the product with the highest amount of calories. Which makes it also “useless” for a diet.

Right?

Even whole milk is a there better choice.

As whole milk holds half the calories in one glass of milk, compared to canned coconut.

But, coconut milk is filled with healthy fats (MCT), that are great to burn fat, energy and weight loss. 

In short:

Calories and carbs alone are not the measures of whether milk is good or bad for weight loss. Most milks have their benefits on why they can still boost your weight goals.

As long as you keep an eye on the calories, and stick to boxed milk, even this could be a good option.

For example:

As studies prove, oat milk is very satisfying and plays a key role in defeating hunger, even though it’s high carb.

Same as, quinoa milk. It is quite filling, due to proteins, and nutrient density.

It seems that they all have reasons, why they are anything else but “bad” options.

Now let’s look at the best option!


4-BEST WEIGHT LOSS MILK ALTERNATIVES


How Many Calories Are In Milk?

1. Cashew Milk.

IS CASHEW MILK PALEO-FRIENDLY?
THERE ARE WILD DISCUSSIONS, WHETHER PLANT-BASED MILK PRODUCTS ARE PALEO OR NOT.
LET ME EXPLAIN.
NUTS AND SEEDS ARE PALEO. (IN MODERATION)
NUT MILK, IS NOT REALLY PALEO. 
WHY? 
MILK PRODUCTS ARE OFTEN ‘FULL OF’ SUGARSGUMS, THICKENERS AND EMULSIFIERS (bean gum, sunflower lecithin and gellan gum)’
OPTIONS:
MAKE YOUR HOMEMADE MILK! HOMEMADE PLANT-BASED “MILKS” ARE ALLOWED.
BECAUSE THEY DON’T INCLUDE SUGARS, THICKENERS ETC.
SOME MILK PRODUCTS HAVE ARE FREE OF ADDED SUGAR, GUMS, THICKENERS. 
IF YOU AREN’T FOLLOWING STRICT PALEO GUIDELINES, THEN SCREW IT.
THE PALEO GOD CAN’T ALWAYS DEMAND YOU WHAT TO DO!  

TIP:

MAYBE JUST CHOOSE THE ONES WITH THE LEAST AMOUNT OF ‘BAD BUSINESS.
AND DON’T DRINK TONS AND TONS?
OR GO MENTAL! AND CHOOSE DAIRY! THE “LACTO-PALEO MOVEMENT” MISSES THE DAIRY.
THEY ALSO DON’T FOLLOW THE SUPER STRICT PALEO RULES NO MORE.
THEY ARE BACK ON THE DAIRY TRAIN.CHOO CHOOOO!
AVOID:
QUINOA (PSEUDO-GRAIN) -> QUINOA MILK
LEGUMES (SOY)-> SOY MILK
GRAINS / WHEAT / OATS -> OAT MILK, RICE MILK
KETO-FRIENDLY & LOW CARB.

CASHEW MILK CAN CONTAIN 2-3G CARBOHYDRATES IN A GLASS OF MILK. 
IT IS OKAY DURING A LOW CARB DIET BUT SHOULD BE TRACKED CAREFULLY. 
AS THEY CAN ADD UP EASILY.
SOME MANUFACTURERS ARE A NO-GO (LIKE ELMHURST, WITH 7G CARBS PER GLASS.

YES, CASHEW MILK IS LOW CALORIE AND IS GOOD FOR WEIGHT LOSS.
IT ROUGHLY VARIES BETWEEN 25-50 CALORIES PER GLASS MILK (240ml) ONLY.
BUT, ENSURE TO CHECK THE NUTRITION LABEL ON EACH PRODUCT, AS IT MAY VARY SLIGHTLY.

PLENISH

CASHEW MILK

Unsweetened (UK.)
  • NET CARBS: 1.5 carbs
  • CALORIES:  32 kcal
  • FAT: 2.5 g
  • PROTEIN:  0.9 g
  • SAT. FATS: 0.4 g

FILTERED WATER, CASHEWS, SEA SALT

*approx. per 100 ml

ELMHURST

CASHEW MILK

Unsweetened (US.)
  • NET CARBS: 7 carbs
  • CALORIES: 130 kcal
  • FAT: 10 g
  • PROTEIN:  4 g
  • SAT. FATS

*per 240ml

IS CASHEW MILK GOOD FOR WEIGHT LOSS?

 

CASHEWS ARE NO NUTS

You heard right:

Stunningly, cashews are seeds, not nuts!

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Would you have thought, that cashew milk provides the LOWEST amount of calories?

Of course, it varies per product slightly.

But cashew milk offers as little as 25 calories per cup!

That comes maybe as a surprise to you. Because cashews themselves are quite high in calories.

Plus, it promotes weight loss.

Have you tried it yet?
Don’t stop here it is super creamy and rich.
If you like cashews you, love this milk.

Especially if you are not a fan of Almond milk- this is your chance.
(I won’t judge. It took me ages to accept or even like almond milk.)

What are the side effects of drinking cashew milk?

You might be aware, that peanuts can cause severe allergic reactions.

Well, so can cashews. In severe cases, they can be even life-threatening.

Because cashews are part of TREE-NUTS, there is an increased chance that if you are allergic to any other nuts in that group, you are also allergic to cashews. But it’s not a must.

Some research also hints, that if you eat a large number of cashews, it could cause reverser effects.

It could harm the heart, weight and blood pressure.

But more research would be necessary to tell for sure.

HOW MANY CALORIES ARE IN CASHEW MILK?

Unfortunately, cashew milk contains around 50-130 calories per serving, and therefore on a more moderate scale when it comes to calories. 

Cashews in their whole forms are supporting weight loss though, isn’t that crazy?

Here is why:

  • Rich in fibre & protein, which fills you
  • Nuts are linked to weight loss, compared to people who avoid nuts (even if they are high in calories – studies show)

Unfortunately, you lose the protein and fibre mostly completed during the manufacturing process. When the pulp is strained from the milk. (The pulp is the nutritious part, the inside of a nut basically)

when the pulp is strained from the milk, you lose almost all of the fibre, protein, vitamins, and minerals from the whole nut

IS CASHEW MILK KETO?

Yes, cashew milk is keto-friendly. The unsweetened milk has only a few carbs.
Watch out though.

Elmhurst is super healthy but is higher in carbs. So, there are some exceptions…

HOW MANY CARBS ARE IN CASHEW MILK?

On average there are 1.5-2 grams of carbs per cup of cashew milk.

2. Macadamia Milk.

Macadamia milk: How Many Carbs Are In Milk?

YES!
THESE UNSWEETENED MILK PRODUCTS ARE LOW CARB AND KETO-FRIENDLY.
NOT ONLY IS MACADAMIA NUT MILK LOW CARB IT IS COMPLETELY CARB-FREE!

IS MACADAMIA MILK PALEO-FRIENDLY?
Macadamia nuts itself should be consedeconsideredred as paleo, and that’s because in the past they were collected through the gathering. 
But if you buy plant-based milk, like macadamia milk, they contain often additives and gums which make them more processed and more really keto anymore. Depending how strict your are with your paleo diet.
If you are super strict, then you should make your own homemade macadamia milk at home, same goes for other plant-based milks, like almond milk.

NOT REALLY.
THIS PLANT MILK HAS MORE CALORIES THAN MOST OTHER MILK ALTERNATIVES.
IT’S COMPARABLE TO SKIMMED MILK.

MILKADAMIA 

Unsweetened – (US.)
  • NET CARBS:  0 carbs
  • CALORIES: 50 kcal
  • TOTAL FAT: 5 g
  • FIBRE: 1 g
  • SAT. FATS: 1 g
  • PROTEIN: 1 g
  • SODIUM: 95 g

FORTIFIED: CALCIUM, VITAMIN D, VITAMIN A, IRON, VITAMIN B12

*approx. per 240ml 

NUTRITION LIST

MILKADAMIA 

Sweetened – (UK.)
  • NET CARBS: 0 carbs
  • CALORIES: 32 kcal
  • FAT: 1.6 g
  • SAT. FATS: 0 g
  • PROTEIN: 3.2 g
  • FIBRE: 0.6 g
  • SALT: 0.08 g

(HANDLED IN AN ENVIRONMENT THAT HANDLED NUTS)

*approx. per 100ml

MILKADAMIA  
Unsweetened- VANILLA (UK.)
  • NET CARBS:  0 carbs
  • CALORIES: 50 kcal
  • TOTAL FAT: 5 g
  • FIBRE: 1 g
  • SAT. FATS: 1 g
  • PROTEIN: 1 g
  • SODIUM: 95 g

FORTIFIED: CALCIUM, VITAMIN D, VITAMIN A, IRON, VITAMIN B12

*approx. per 240ml 

NUTRITION LIST

IS MACADAMIA MILK GOOD FOR WEIGHT LOSS?

LITTLE BRIGHT BALLS

Macadamia nuts are not just good but excellent for weight loss.

Even though most people think the opposite.

Because the little bright balls (which you can’t roast by the way) are high fat.

And high in calories.

77% CHANCE OF WEIGHT LOSS

A study on sheep has shown that weight loss is possible.

And, no they didn’t eat macadamia nuts or drink the milk!

OMEGA 7 – WEIGHT LOSS WONDER

They were fed Omega 7 ( palmitoleic acid,), which is the wonder acid. Which is found in monounsaturated fat.

77% of the sheep showed visibly a weight reduction.

LOSE 2 CLOTH SIZES BY MUNCHING ON NUTS

Macadamia nuts are burning belly fat. Especially around the waist! 

Here is why:

Omega 7 together with magnesium activates fat-burning enzymes.

They are getting activated in the abdominal cells.

They are melting the belly fat at super speed. An astonishing 25 % increased speed.

SHEEPS FED WITH MACADAMIA NUTS

When sheep were fed this acid for 28 continuous days, it was noticed that 77% of them showed a visible weight reduction.

5 Reasons why Macadamia nut/milk promotes weight loss

  1. Macadamia activates fat-burning enzymes/ reduces abdominal fat
  2. Reduces fat storage (mufa)
  3. Lowers the risk of metabolic syndrome*
  4. Studies show, that if you add nuts into your diet, you most likely manage or reduce your weight better. opposite to others, who exclude nuts from their meals.
  5. Macadamia nuts, keep you full longer and reduce hunger
*What is metabolic syndrome?

It is a term for a combination of

  • Diabetes
  • High blood pressure (hypertension)
  • Obesity (belly fat)

It increases the risk for heart diseases.

Macadamia nuts can decrease the risk of metabolic syndrome

So, great news for anyone who is trying to lose their stubborn belly fat.

TINY waist, here we come!

ARE MACADAMIA NUTS GOOD FOR YOUR DIGESTION?

It’s not a very known fact, that macadamias are good for digestion. But it’s true!

  • They prevent bloating
  • Healthy gut
  • Prevent gas
  • Improve digestive health

HOW MANY CALORIES ARE IN MACADAMIA MILK?

It contains about 30-50 calories per cup, which is about half as much as skimmed cow’s milk (about 80/90 Kcal).

That’s one of the reasons why it is supporting weight loss. Plus, it is rich in monounsaturated fats, which is also a beneficial factor for weight loss.

HOW MANY CARBS ARE IN  MACADAMIA NUT MILK?

Macadamia milk contains ZERO carbs!

IS MACADAMIA NUT MILK KETO?

Yes, macadamia milk is perfect for keto-lovers.

As this KETO MILK is completely carb-free it can be enjoyed without any guilt!

Best milk, for any low-carb diet!

IS MACADAMIA MILK GOOD FOR DIABETES?

Yes, macadamia nut milk is great for anyone with diabetes.

Why?

It contains monounsaturated fats. 

And that can prevent type 2 diabetes.

DID YOU KNOW?

Macadamia nut as it is indeed a SEED. It is not a nut.

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NUTS, right?

Some people might be allergic to it, but it is not linked to TREE NUTS.

Macadamia nut is not part of the TREE-NUTS.

But only <5 % of people in the United States who have shown allergies to tree nuts, are also allergies to macadamia nuts.

Pine seed and Macadamia nuts are booth seeds.

There is no link, between the allergies of any of the nuts of the tree- nuts and macadamia nuts.

3. Almond Milk.

A glass of almond milk surrounded with whole almonds in a half moon and a yellow background.


GREAT NEWS!
THESE UNSWEETENED MILK PRODUCTS, LIKE ALMOND MILK, ARE LOW-CARB AND KETO-FRIENDLY.
JABADABADU!
DOUBLE-CHECK THE LABELS. 
SOMETIMES THERE COULD BE
EXCEPTION

If you are strict, then you should only consume homemade almond milk. That’s because they are less processed without added gums, sugars, and other add-ons. If you are not super strict on your paleo diet, then you can also buy commercial almond milk just check the labels so that they don’t contain too many additional add-ons.

YES, ALMOND MILK IS LOW CALORIE (AROUND 30 CALORIES PER SERVING) AND IS EXCELLENT FOR WEIGHT LOSS.
ONE OF THE REASONS, WHY ALMOND MILK IS ONE OF THE MOST COMMON MILK ALTERNATIVES.

PLENISH

Almond milk 

Unsweetened (UK.)
  • NET CARBS: 0.4 g
  • CALORIES: 33.4 kcal
  • FAT: 3.1 g
  • SAT. FAT: 0.2 g
  • PROTEIN: 1.3 g 
  • FIBRE: 0 g
  • SALT: 0.1 g

*approx. per (100ml)

ORGAIN

Almond Milk- VANILLA

Unsweetened- Original (US.)
  • NET CARBS: 4 carb
  • CALORIES: 80 kcal
  • FAT: 3.5 g
  • PROTEIN: 10 g
  • FIBRE: 1 g
  • SAT. FATS: 0 g

*approx per serving 240ml

SILK

Shelf-Stable – Almond Milk

Unsweetened- Original (US.)
  • NET CARBS: 1 carb
  • CALORIES: 30 kcal
  • FAT: 2.5 g
  • PROTEIN: 1 g
  • FIBRE: <1 g
  • SAT. FATS: 0 g

*approx. per 240ml

IS ALMOND MILK GOOD FOR WEIGHT LOSS?

Almond milk, one the most popular dairy-alternative worldwide is great for weight loss and weight management.

Why?

Only very few calories and hardly any carbohydrates are in Almond milk. At least the unsweetened, unflavored products.

Cashew, Hazelnut and Almond milk are the dairy alternatives, with the least amount of calories. 

With 25-30 calories per cup of milk on average are they the top runners… This means they contain less than 50% of the calories as cow’s milk.

What else has Almond milk to offer?

Plus, almond milk has no cholesterol.

Why? 

Most plant-based kinds of milk are cholesterol-free. Unless something has been added.

Almond milk is very versatile

That makes it an easy-to-use choice, for healthy smoothies, milkshakes, breakfasts, and coffee creamer as well as for other desserts or even for baking.

Is almond milk filling?

Unfortunately, not really. During milk production, often the skin is being removed.

That means you are missing ours on important nutrients, and fibres.

Fibres are needed, and important for weight loss.

Because they make you feel fuller. 

They also prevent constipation.

How much protein is in Almond milk?

Most unsweetened almond milks don’t offer much protein. That’s one of the biggest downsides of them, same as calcium.

Some products are coming on the market, but often they contain then more sugar. Like the brand ORGAIN, which comes in the flavour of vanilla. But it has got at least 10g of protein.

How much calcium is in Almond milk?

Research suggests that calcium can be important for weight loss.

Unfortunately, almond milk is low in calcium. Therefore it is often fortified. Ensure to check the label of each product.

Cow’s milk naturally has about 300 g per cup of calcium.

How much fibre should you consume a day?

The daily recommended amount for adults, suggested by the UK government, is 30 grams of fibre.

But most people only eat about 18 grams of it.

Almond milk for losing belly fat?

Is almond milk good for losing belly fat in particular?

That’s a good question.

It mostly comes down to the nutrition in Almond milk:

Nutrients – boost weight loss

There are several “weight boosting -nutrition”, in almond milk,

Such as

  • Calcium
  • potassium
  • Vitamin E
  • Vitamin D & more

They are supporting weight loss by

  • aid digestion,
  • keep the metabolism fast and
  • prevent digestive problems such as bloating

Like this, you get plenty of nutrition, without being served with many calories or carbs.

Great, eh?

Can almond milk make you gain weight?

No worries. Almond milk won’t make you gain weight.

Yes, almonds are high fat. 

But it is mostly healthy fats. Fortunately, most almond products are very low in unsaturated fats, like most alternative milk. (saturated fats= “unhealthy” fats) Also, it is very low carb and is also low in calories. Especially the unsweetened products, which I always recommend over the sweetened ones. 

HOW MANY CALORIES ARE IN ALMOND MILK?

With 30 calories per cup on average, unsweetened almond milk contains about 1/3 of the calories, compared to skimmed milk.

As cows, milk has 80 to 90 calories per glass. 

If only I would have known all of this year ago…

In other words, almond milk has got one of the lowest amounts of calories, compared to other milk products.

IS ALMOND MILK LOW KETO?

Yes, unsweetened Almond milk is keto milk.
No need to count carbs.
As almond milk is as good as carb-free.

HOW MANY CARBOHYDRATES ARE IN ALMOND MILK?

Unsweetened almond milk contains very few carbs:

Around  0.5-1 grams of carbs per glass (240ml).

Then there are the flavoured almond milk products, like vanilla almond milk.

They have more carbs and calories. That’s why I sound only drink them on occasion.

They are not the healthiest choice.

In one cup of sweetened almond milk are approx 8 to 9 grams of carbs.

IS ALMOND MILK GOOD FOR DIABETES?

The best choice is to go with unsweetened and unflavoured almond milk if you are diabetic.

It is the least likely to raise blood sugar levels.

Other plant milk types and cows’ milk have a higher risk of increasing the blood sugar level.

And, on top of that,

Almonds are a great source of Magnesium.

Magnesium is relevant if you are diabetic.

How come?

Having longer periods of high blood sugar can negatively impact the magnesium level in your body.

So, most people that are diabetes are often low on magnesium. While Almond milk doesn’t contain as much magnesium as whole almonds, they are still good for you.

A study shows, that increased magnesium levels could even prevent type 2 diabetes and prediabetes.

Still, almond milk should not be used to treat diabetes.
Rather use tablets or juices, which work faster.

4. Hazelnut Milk.

Keto Milk: How Many Carbohydrates and Calories Are In Milk?

IS PLANT-BASED MILK PALEO-FRIENDLY?
THERE ARE WILD DISCUSSIONS, WHETHER PLANT-BASED MILK PRODUCTS, LIKE HAZELNUT MILK, ARE PALEO OR NOT.
LET ME EXPLAIN.
NUTS AND SEEDS ARE PALEO. (IN MODERATION)
NUT MILK, IS NOT REALLY PALEO. 
WHY? 
MILK PRODUCTS ARE OFTEN ‘FULL OF’ SUGARSGUMS, THICKENERS AND EMULSIFIERS (bean gum, sunflower lecithin and gellan gum)’
OPTIONS:
MAKE YOUR HOMEMADE MILK! HOMEMADE PLANT-BASED “MILKS” ARE ALLOWED.
BECAUSE THEY DON’T INCLUDE SUGARS, THICKENERS ETC.
SOME MILK PRODUCTS HAVE ARE FREE OF ADDED SUGAR, GUMS, THICKENERS. 
IF YOU AREN’T FOLLOWING STRICT PALEO GUIDELINES, THEN SCREW IT.
THE PALEO GOD CAN’T ALWAYS DEMAND YOU WHAT TO DO!  

TIP:

MAYBE JUST CHOOSE THE ONES WITH THE LEAST AMOUNT OF ‘BAD BUSINESS.
AND DON’T DRINK TONS AND TONS?
OR GO MENTAL! AND CHOOSE DAIRY! THE “LACTO-PALEO MOVEMENT” MISSES THE DAIRY.
THEY ALSO DON’T FOLLOW THE SUPER STRICT PALEO RULES NO MORE.
THEY ARE BACK ON THE DAIRY TRAIN.CHOO CHOOOO!
AVOID:
QUINOA (PSEUDO-GRAIN) -> QUINOA MILK
LEGUMES (SOY)-> SOY MILK
GRAINS / WHEAT / OATS -> OAT MILK, RICE MILK

SUPA DUPA NEWS:
UNSWEETENED HAZELNUT MILK IS LOW CARB AND KETO-FRIENDLY.
JABADABADU!
DOUBLE-CHECK THE LABELS. 
SOMETIMES THERE COULD BE EXCEPTION

YES, THIS IS LOW-CALORIE AND IS GOOD FOR WEIGHT LOSS.
BUT, ENSURE TO CHECK THE NUTRITION LABEL ON EACH PRODUCT, AS IT MAY VARY SLIGHTLY.

PACIFIC FOODS.

ALMOND MILK

Unsweetened (US.)
  • NET CARBS: 1 carb
  • CALORIES: 30 kcal
  • FAT: 3 g
  • PROTEIN:  1 g
  • FIBRE: 1 g

*approx. per 240ml

CHOCOLATE HAZELNUT MILK- 

US.

  • NET CARBS: 9 carbs
  • CALORIES:58 kcal
  • PROTEIN: 0.8 g
  • FAT: 1.5 g
  • SALT: 0.05 g

*approx. per 100ml

PLENISH

ALMOND MILK

Unsweetened (UK.)
  • NET CARBS: 0.3 carbs
  • CALORIES: 30 kcal
  • FAT: 2.9 g
  • PROTEIN:  0 g
  • SAT. FATS: 0 g

*approx. per 100ml

IS HAZELNUT MILK GOOD FOR WEIGHT LOSS?

Nutella heaven

Does remind Hazelnut milk of Nutella, as well?

Nutty & natural sweet and creamy.

More expensive though.

Yummy! It’s worth every penny, believe me.
Am I the only one? One of my FAVs when it comes to dairy alternatives.

So, How many calories are in Hazelnut milk?

Would be too great if it promotes weight loss, too.

Let’s see:

Hazelnut milk is one of the alternatives with THE lowest amount of calories. Together, with Almond and Cashew milk.

DING-DING-DING!

Guilt-free milk!

What is bad about Hazelnut milk?
FIBRE SHORTAGE:

Unfortunately, the unsweetened and sweetened products are left with only about 1 gram of fibre per glass in hazelnut milk.

Because nut “milks” often are missing out on fibre during their production.

The reason is, that their shell is being removed during the production.

What now?

Maybe throw some whole nuts, like hazelnut, cashews, almonds, etc into your salad, smoothie or acai bowl.

Or enjoy them as a snack.

To get those nutritions in.

You could also make your milk!

How much fat is in Hazelnut milk?

Most importantly: Are the fats bad in hazelnut milk? 

Not really.

Most fats in hazelnut milk are MUFA (monounsaturated fats). 

They are the “healthy” ones.

HOW MANY CALORIES ARE IN HAZELNUT MILK?

Most Hazelnut milk contains around 50-70 calories per glass. But some companies offer products with just 30 calories!

As you can tell, get yourself on a product that is lower in calories you can if you want the lowest calorie amount possible. I would try out different products as they all taste a little bit different.

IS HAZELNUT MILK KETO?

Yes, my dear hazelnut lovers! This is true in KETO-MILK. It hardly has got any carbs.
Hazelnut milk can be added to your morning breakfast,
to a delicious smoothie or used for a nice cuppa.
There are sometimes products, that are flavoured or where cacao has been added. Of course, those are not keto.

HOW MANY CARBOHYDRATES ARE IN HAZELNUT MILK?

Per cup of Hazelnut milk is filled with only one gram of carbs.

But only the unsweetened versions.

Unless you pick the delicious Innocent hazelnut milk. Not so innocent, after all, huh?

This one can contain way more carbs per cup. So, always check the labels.

WHAT ELSE YOU SHOULD KNOW ABOUT HAZELNUT MILK

Add some cacao, and sweetener of your choice (or Medjool dates) to create a SICK chocolate “Nutella” milkshake!


“BEST” MILKS – CONCLUSION


Which one is your favourite?

The “BEST” milks for weight loss are:

  • Cashew milk
  • Macadamia milk
  • Almond milk
  • Hazelnut milk

Would you agree?

Plenty of awesome options to choose from, right?! 

Do you still remember, how many carbohydrates are in nut milks?

Let me tell you: As good as no carbs. 

Macadamia is completely carb-free.

And the others are only around 0.5-2 gram maximum per glass. No need to count them.

Pointing out one winner between the ones above is very difficult.

They all have their different benefits and are great for health and weight loss. So you can’t go wrong.

Which milk is THE BIG weight loss milk?

CASHEW MILK is my weight loss winner!

It contains the fewest amount of calories per cup (240ml), I could find.

With only 25 calories per cup, it won me completely over. 

And I have compared many many products.

Please let me know in the comments, if you come across any product, with fewer calories though.

Most cashew milks only contain 1.5 grams of carb. Just check the labels, as some contain a bit more ( around 3 grams per cup).

That makes me want to grab a bottle of cashew or hazelnut milk.

And make a fresh, juice and nutty smoothie bowl right away!


CONCLUSION


SO, HOW MANY CARBOHYDRATES & CALORIES ARE IN MILK?

Something for everybody!

What did you think? Which milk will melt your pounds? 

As we learnt there’s not just one milk that is ideal for weight loss.

But there are plenty of options.

Low-carb, paleo, keto, Mediterranean diet? It doesn’t matter.

Most plant-based milk products are low carb.

 0-2 grams of carbs contain most per cup.

The “worst” bunch

Except for oat, quinoa and rice milk. They are high carb. Does that mean they are bad for weight loss?

Not necessarily, as they have their benefits too.

Like, rice milk. This is super useful if you are allergic to most other milk for example. It is still relatively low in calories and high in protein. Same as quinoa milk.

Oat milk, on the other hand, is very filling. This means you won’t need to snack on another bad sh*t in between. Which supports weight loss. 

Then coconut milk can have a tremendous amount of calories. But again, great for keto. Plus the MCTs (healthy fats) are badass. They give you energy and burn your fat. These are the

Nearly most plant-based “milks” are also low in calories with an average of 60 to 70 calories per cup. 

What about cow’s milk?
SAVE THIS INFOGRAPHIC FOR LATER.

Cow’s milk is better to avoid if you want to lose weight.

Unless that’s still your favourite milk. then stick with skimmed milk. It contains only 80 to 90 calories per glass. Which is fine.

But it’s to be avoided for low-carb diets, with 12 grams per serving.

Another positive aspect is, that most plant-based “milks” are cholesterol-free and very low on saturated fats. Different to cow’s milk.

And of course food sensitivities and allergies, unfortunately.

TOO NUTTY?

Because my top 4 dairy alternatives are unfortunately nut “milks” only.

But, don’t worry. Again, plenty of other options to choose from, which still burn calories!

Try a couple of the ones above, and mix them up ideally! 

Like this, you get more nutrition and more variety.

  • The lower the calories and carbohydrates the better (mostly)
  • Protein, Magnesium, Calcium & Fibre support weight loss (nutrition-dense)
  • Fats are not bad (but saturated fats should be kept to a minimum)
REMEMBER:

In the end, more factors play a role, than the number of calories and carbohydrates.

Like, proteincalcium, magnesium, and fibre levels are key factors too.

MISSING NUTRITIONS

It’s a shame, that milk often contains less nutrition. Because they are being lost during the straining process.

So chose fortified milk. Otherwise get the missing nutrition through other parts of your diet, the sun and supplements (Calcium, Vitamin A Vitamin D, Magnesium).

TAKE- AWAY

HOW TO SHOP?
  • Buy unsweetened products (less sugar/carbs/calories)
  • Avoid flavoured milk products as well. It is fun to try them out or as a rare occasion. But in general, you should better add your flavours (chocolate, vanilla, sweeteners etc.) to enhance the flavour. 
  • Check labels (carbs/ calories etc can vary & could contain allergens)
  • The lower the calories and carbohydrates the better (mostly)
  • Protein, Magnesium, Calcium & Fibre support weight loss (nutrition-dense)
  • Fats are not bad (but saturated fats should be kept to a minimum)
What did you think?
  • Which milk is your GO-TO weight loss milk?
  • Whaaat did you think in general about my post, guys? I’d love to hear your feedback! Is it too long? Am I “fuffing-around” too much? 😀
    Anything ideas on how I can improve it or switch it up, are always welcome x

(This is one of my first blog posts, and it took me weeks and weeks to finish it! 😀 I won’t publish it as the first one, maybe as the 3rd, but please go easy with your feedback. So, how did I do?

I cannot believe that other bloggers write on their stuff, only a few hours max!! UFF)

Love & Sunshine, Jula xxx

14 thoughts on “HOW TO GET SKINNY: How many carbs are in milk? – 8 “MILKS” COMPARED”

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