A Brief Guide To Low-Carb Milk Alternatives

If you’re lactose intolerant, there are lots of milk alternatives out there, but what if you’re also trying to cut down on carbs? Here’s a list of the best options:

Almond milk

Arguably the most popular milk alternative out there, almond milk is made by blending ground almonds and water along with salt and a few other ingredients. The nutrition varies slightly brand by brand, but in general, 1 cup of unsweetened almond milk has just 1 net carb. In terms of flavor and consistency, it’s more watery than regular milk with a slightly-nutty taste.

Coconut milk

Boxed coconut milk is made when you soak shredded coconut in water and then strain it. The result has a lovely slightly-sweet flavor and a consistency similar to almond milk. You want to get the unsweetened kind if you’re watching your carbs. 1 cup has 3 carbs.

Hemp milk

When you mix ground, soaked hemp seeds in water, you end up with hemp milk. It contains calcium like regular milk and more protein than other milk alternatives. It has a consistency like almond milk, but a stronger, almost malty flavor that’s best used in savory dishes.

Flax milk

Flax milk is the most affordable alt-milk and it’s the easiest to make yourself. It’s just flaxseed oil and filtered water. Flax seeds are packed with nutrients like omega-3, fiber, and antioxidants. It’s similar to almond milk in its flavor and consistency.  

Macadamia milk

If you’re looking for a really creamy dairy alternative, macadamia nut may be the answer. Macadamia nuts have a lot of fat that comes out in the milk, so it works well as a milk and creamer substitute. An 8-ounce unsweetened glass contains 5 grams of fat and 0 net carbs. It’s a little on the pricey side, though.

Pea milk

One of the newest milk alternatives, pea milk is produced by milling yellow peas into flour, separating out the protein, and then mixing that protein into water. It is more sustainable than almond milk because it uses less water and it’s nut-free for those with allergies. The main downside is the flavor, which takes some getting used to, though consumers praise the chocolate or vanilla-flavored versions.