Is Goat Milk Keto Friendly?

It’s so tricky, right? You're following the Keto diet and you want to make sure you're choosing the right food and drinks, but when it comes to dairy, it can be overwhelming. Well we want to help, and here we want to talk about Goat Milk. Many wonder is it low-carb, high fat and full of good nutrition and can it fit in my keto lifestyle? Let’s dive in and explore!

What is the Keto Diet?

The keto diet, if you don’t know, is a low-carb, high fat diet that puts your body in ketosis- which helps burn fat. It burns fat for fuel rather than carbohydrates. This means when you're on the keto diet, you have to closely monitor your carb intake so you don’t kick yourself out of what is called ‘ketosis’. Dairy contains different levels of carbs and understanding this helps you make informed decisions on the keto diet. Let’s look at goat milk.

Here’s the Break Down: Goat Milk

To determine whether goat milk is keto-friendly, let’s look at its nutritional content:

For comparison, cow's milk contains about 12g of carbs per 240ml. While goat's milk has slightly fewer carbs, the difference is minimal.

Is Goat Milk Keto Friendly?

Looking at goat milk breakdown, it doesn't appear to be very keto-friendly. 11g of carbs per 240mls, that could mean goats milk can take up a large amount of your daily carb intake. How much is an average intake on a keto diet? It is around 20g-50g, which is the standard range for most keto dieters.

You also need to be aware that goats milk does contain natural sugar, which comes from lactose. Lactose is a type of sugar that can raise your insulin levels, which is more than likely going to kick you out of ketosis. Not what we want!

What's the Verdict?

Unfortunately, goat milk does contain a high-carb content and therefore is not the most keto-friendly. However, that is not to say don't use it at all. Not at all! You can still enjoy it, sparingly, such as in your coffee or in cooking. Having it in small amounts might actually be fine on the keto diet. Just remember to keep track of your carb intake!

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Goat Milk and Its Benefits

Goats milk is probably not the best for the strict keto dieter, but we will say it absolutely does have benefits:

1. Easier to Digest: Goat milk contains smaller fat globules and different protein structures than cow’s milk, making it easier to digest for some people.

2. Rich in Nutrients: Goat milk is packed with essential nutrients like calcium, magnesium, and potassium, which can be beneficial for overall health.

3. Less Allergenic: If you’re sensitive to cow’s milk, goat milk may cause fewer allergic reactions because it has lower levels of alpha-S1 casein, a protein that triggers allergies in some individuals.

Goat milk does have benefits, easier to digest, rich in nutrients and less allergenic! However, as we have found, it is probably not the best for the strictest keto dieter, due to high-carbs and natural sugar that derive from lactose in the milk. If you monitor your intake of carbs, you can still enjoy goat's milk in your coffee, tea or in your cooking. Keeping your goat milk intake to a limit will mean you can still enjoy its flavour and benefits without significantly impacting your ketosis. 

I suggested that when doing the keto diet, stick to the milks known for being low carb, such as almond or coconut milk. 

By knowing when and how to use goat milk on a keto diet, you can make informed choices that align with your health and dietary goals.