Dairy is a tricky category because cheese is encouraged on a keto diet as it is pretty low-carb and high-fat. But is milk keto-approved? The answer, unfortunately, is no because if you are sticking to the restrictive carb limit of fewer than 50g of carbs a day, it is probably not in your best interest to have dairy or drink dairy milk. Milk contains a high amount of lactose which makes it unsuitable for a keto diet. But you are still in luck as there as are many non-dairy milks which are keto-approved. Nut milk are allowed but the challenge really is to find milk which has fewer carbohydrates. One thumb rule is to always choose unsweetened milk as sugar only adds carbs. If you are confused about which milk to drink for a keto diet, these milk can absolutely make an appearance in your keto diet line-up.

Hemp Milk

Hemp milk made from hemp seeds has zero net carbs and can be a great plant-based option. Plus, most of the hemp-milk fat is the heart-healthy monounsaturated fat so you really do not have any reason to worry. Here is a brief overview of low-carb high-fat ketogenic food.

Unsweetened Coconut Milk

If you do not like hemp milk, unsweetened coconut milk can be another good option for you. While it contains some carbohydrates, one or two servings of the milk will not take you out of ketosis.

Unsweetened Almond Milk

You may want to look at how a glass of unsweetened almond milk factors in your daily intake of calories, fat, protein, and carbohydrates, but if that is taken care of a glass of almond milk will not cause any harm. What is ketogenic diet? Five FAQs answered by an expert

Unsweetened Cashew Milk

If you like nuts you are in luck. A cup of unsweetened cashew milk can provide you with just 1g of carbs and 3.5g of fat. Fortunately, other nut-based milk like unsweetened macadamia milk and unsweetened hazelnut milk also contain 1g of carbs per cup, so you can feel free to experiment with nut milk.

Unsweetened Soy Milk

You will want to double-check the label since some soy milk found in the market have added sugars that drive up the carbs. One cup of unsweetened soy milk contains around 1.6g of carbohydrates and 1.7g of fat, so it's a little lighter on the fat but extremely low-carb, making it a great option.

There are tons of ways to use these non-dairy milk – chia puddings, oatmeal, smoothies – so get creative. Just make sure that you consume them in moderation and you will never go out of ketosis.

(The above story first appeared on LatestLY on Jul 04, 2019 03:12 PM IST. For more news and updates on politics, world, sports, entertainment and lifestyle, log on to our website latestly.com).