Lactose-Free Milk Keto

Is Lactose-Free Milk Keto Friendly?

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Updated on May 9, 2024

For those on the ketogenic diet, navigating the world of dairy can feel like a minefield. Milk, a seemingly innocuous breakfast staple, suddenly becomes a source of concern due to its natural sugars. But what about lactose-free milk? It promises the creamy goodness of regular milk without the digestive woes—a keto dream come true, right? 

Well, hold on to your mugs because the answer is not as straightforward as you might think.

This article delves deep into the murky waters and answers the nagging question: is lactose-free milk keto friendly? We will break down the science behind lactose intolerance and how lactose-free milk is made. We will then dissect the nutritional profile of lactose-free milk, specifically focusing on its sugar and carb content, the two biggest enemies of ketosis.

So, whether you happen to be a seasoned keto veteran or just about to start out, this article will provide you with the necessary knowledge to make informed choices about lactose-free milk and other dairy alternatives in your keto journey. Let’s hop into it.

What Is Lactose Intolerance?

First things first, what is lactose intolerance?

Well, lactose intolerance is a condition where the body is unable to digest lactose. This is a type of sugar that is found in milk and all dairy products, including cheese, yoghurt, cream, and butter.

Lactose intolerance happens due to a deficiency in an enzyme called lactase, which is basically produced in the small intestine and mandatory for breaking down lactose into much simpler forms that can be absorbed into the bloodstream.

When someone with lactose intolerance consumes dairy products, the undigested lactose then moves into the colon, where it interacts with bacteria, leading to symptoms such as bloating, gas, abdominal pain, and diarrhoea. Despite such discomfort, lactose intolerance is generally not life-threatening, and many people can manage it by reducing their intake of dairy products or using lactase supplements.

That being said, it is crucial to note that lactose intolerance differs from a milk allergy. Basically, a milk allergy is a determinantal immune response prompted by the proteins found in milk rather than a problem with digesting lactose. When someone with such an allergy consumes milk or products containing milk proteins, their immune system mistakenly identifies these proteins as harmful and launches an immune response.

What is Lactose-Free Milk?

lactose-free milk

Lactose-free milk is cow’s milk from which the natural sugar lactose has been removed. This process is typically done by adding the enzyme lactase to the milk, which breaks down lactose into its two components, glucose and galactose. Removing lactose makes the milk easier to digest for lactose-intolerant people.

Lactose-free milk retains all the nutritional benefits of regular cow’s milk, including being a good source of calcium, protein, vitamins, and minerals. It tastes similar to regular milk and can be used in the same way in cooking, baking, and as a beverage. 

As it is still derived from cows, lactose-free milk is different from dairy alternatives like the famous almond milk, nutty cashew milk, indulgent coconut, or Chinese soy milk, which are made from plants and do not contain lactose or any other dairy ingredients. This means that lactose-free milk is not vegan-friendly.

What Is a Ketogenic Diet?

The ketogenic diet, or keto for short, is a high-fat, low-carbohydrate eating plan that has gained huge popularity for its potential benefits in weight loss, blood sugar control, and certain medical conditions.

The main purpose of this ketogenic diet is to induce a metabolic state known as ketosis, where the body shifts from primarily using carbohydrates for fuel to using fat and ketones (produced from breaking down fat) as its main energy source.

More elaborately, in a keto diet, about 70-80% of daily calories typically come from fats, including sources like oils, butter, avocados, nuts, and fatty fish. Protein intake is usually moderate, making up around 20-25% of daily calories. Common sources of protein include fish, poultry, meat, eggs, and tofu.

On the other hand, the carbohydrate intake is limited to approximately 5-10% of daily calories, primarily coming from non-starchy vegetables and small amounts of low-carb fruits like berries. So, foods like pasta, rice, bread, grains, and legumes all are not allowed in the keto diet.

By drastically reducing carbohydrate intake, the body’s glycogen stores—these are the body’s reservoir of glucose, stored primarily in the liver and muscles—become depleted, so the body proceeds to break down fat for energy, producing ketones as a byproduct.

Such a metabolic state can potentially trigger weight loss, as stored fat is burned for fuel. Additionally, some people find that the keto diet helps control blood sugar levels and improves markers of cardiovascular health.

With this in mind, the keto diet is not without challenges. Initially, some individuals may experience “keto flu” with symptoms such as fatigue, headaches, and irritability as the body adjusts to using ketones as fuel for energy. Besides, the restrictive nature of the diet can make it challenging to maintain long-term, and it may not be convenient for everyone, especially those with certain medical conditions or dietary restrictions.

Is Lactose-Free Milk Keto Friendly?

lactose-free milk

Now that you understand what lactose-free milk and a keto diet are, let’s investigate whether or not the former is friends with the latter.

As it turns out, lactose-free milk is not the best choice for the keto diet. Although it has the lactose removed, it still contains other naturally occurring carbohydrates, primarily in the form of lactose-derived sugars like glucose and galactose.

More elaborately, there is approximately 12 grams of carbohydrates per one-cup (240ml) serving of lactose-free milk. This still affects the net carb for people following keto and may stop the body from burning fat for energy if consumed in large quantities.

While some people consume small amounts of lactose-free milk that do not cross their daily carb limits, others may prefer to avoid lactose-free milk altogether and opt for other keto-friendly dairy options with even lower carbohydrate content, such as heavy cream, full-fat cheese, or unsweetened almond milk.

Alternatives to Lactose-Free Milk for the Keto Diet

If you are on a keto diet and decided to wave goodbye to lactose-free milk, do not worry. There are so many alternatives, besides unsweetened almond milk, that are quite low in carbohydrates, with only one or two grams per one-cup (240ml) serving at the maximum.

So, let’s explore some of those options:

  1. Unsweetened Coconut Milk: Regular coconut milk is taken from the flesh of mature coconuts and is another low-carb alternative to lactose-free milk. Choose unsweetened coconut milk for minimal carbohydrates.
  1. Unsweetened Cashew Milk: Cashew milk is made from blended cashews and water, offering a creamy texture with fewer carbohydrates compared to dairy milk.
  1. Hemp Milk: This milk is typically made from hemp seeds and water, providing a nutty flavour and a perfect source of omega-3 fatty acids. Look for unsweetened varieties to keep carbohydrate levels low.
  1. Macadamia Milk: Like others, macadamia milk is made from macadamia nuts and water, offering a rich and creamy texture with minimal carbohydrates.
  1. Heavy Cream: Despite being high in fat, heavy cream is very low in carbohydrates with negligible, less than one gram per tablespoon, making it an excellent option to add creaminess to coffee, tea, or recipes.
  1. Coconut Cream: Coconut cream is way thicker and richer than coconut milk, offering a luxurious texture and minimal carbohydrates. It is great for making keto-friendly desserts and sauces.
  1. Flax Milk: This type of milk is made from flaxseeds and water and is most often fortified with minerals and vitamins to enhance its nutritional profile.
  1. Soy Milk: This milk is made from soaking, grinding, and straining soybeans and is often fortified with vitamins and minerals.

Practical Considerations for Keto Dieters

lactose-free milk

Although it has proven efficient for millions of people and enabled them to lose and manage their weight and achieve generally better health results, the ketogenic diet presents several challenges due to its strict macronutrient requirements.

For example, the need to drastically reduce carbohydrate intake while increasing fat consumption can be difficult for individuals accustomed to higher-carb diets and may lead to initial side effects such as the keto flu we mentioned earlier.

Additionally, adhering to the keto diet requires careful planning and monitoring of food choices, often limiting social activities and dining-out options. The limited food variety and potential for nutrient deficiencies further complicate adherence, requiring meticulous attention to food selection and nutrient balance.

Furthermore, individual responses to the keto diet vary, with some experiencing greater difficulty achieving and maintaining ketosis than others due to factors such as genetics, metabolic rate, and lifestyle.

That is why if you are already on or thinking about starting a keto diet, you need to keep the following practical considerations in mind:

  1. Macro Tracking: Monitor your macronutrient intake, focusing on high healthy fat, moderate high-quality protein, and low carbohydrate foods. Use tools like food-tracking apps or journals to keep track of your daily intake.
  1. Carb Counting: Be mindful of carbohydrate content in foods and beverages, as even small amounts can impact ketosis. Choose low-carb options and prioritise non-starchy vegetables over high-carb foods.
  1. Meal Planning: It is better to plan your meals ahead of time and make sure they align with your keto goals. Also, keep keto-friendly snacks on hand when hunger strikes between meals. Options may include nuts, cheese, hard-boiled eggs, olives, and low-carb vegetables with dip.
  1. Hydration: Drink lots of water during the day to stay hydrated, especially since the keto diet can have diuretic effects. Consider adding electrolytes or mineral supplements to prevent dehydration and maintain electrolyte balance.
  1. Read Labels: Pay close attention to nutrition labels when grocery shopping to identify hidden sugars, carbs, and other ingredients that may not align with your keto diet. Look for minimal processing and avoid products with added sugars or high-carb fillers.
  1. Social Situations: Plan ahead for social gatherings or dining out by researching menu options and making special requests to accommodate your dietary needs. Focus on protein and vegetable-based dishes and avoid high-carb items like bread, pasta, and sugary desserts.
  1. Listen to Your Body: Pay close attention to how your body responds to the keto diet and stay attentive to the symptoms of the “keto flu”. If you have any concerns or experience persistent symptoms, consult with a healthcare professional.


While lactose-free milk offers a solution for individuals with lactose intolerance, its compatibility with the ketogenic diet is questionable du to its residual carbohydrate content. Despite having lactose removed, lactose-free milk can still hinder ketosis if consumed in significant quantities.

While small amounts of lactose-free milk may fit within the daily carbohydrate allowance for some individuals on the keto diet, alternatives with lower carbohydrate content, such as heavy cream, coconut milk, or almond milk, may be preferred by others.

Ultimately, the decision to include lactose-free milk in a ketogenic diet should be based on individual dietary preferences, nutritional needs, tolerance to carbohydrates, lifestyle factors, and overall health goals.

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