Almond Milk vs Cashew Milk Keto

Almond Milk vs Cashew Milk Keto: Which is Better for the Keto Diet?

The keto diet has soared in popularity as a way to lose weight, gain energy, and improve health. This low-carb, high fat diet sends the body into ketosis, burning fat for fuel instead of carbs.

To stay in ketosis, keto dieters must choose low carb foods and avoid sugar and excess protein. This means being careful about milk choices since milk contains carbs and sugar. Almond milk and cashew milk offer tasty dairy-free options, but which one is better for keto? Almond Milk vs Cashew Milk vs Coconut Milk

Key Takeaways Of : Almond Milk vs Cashew Milk Keto

🥜 Almond Milk Beats Cashew for Keto

– 💧 Fewer net carbs and calories

Better supports ketosis

– 🍵 Extra protein per cup

Increases satiety

– 🌰 High vitamin E content

Provides antioxidants

🥤 Choosing the Best Nut Milk

\- 😋 Lower carb counts

\- 🏋️‍♂️ Aids weight loss goals
\- 🧃 Enhances smoothies


Benefits of Almond Milk for Keto

Almond milk offers several benefits for keto dieters:

  • Extremely low carb – only 1 net carb per cup
  • Low in calories – just 60 calories per cup
  • Packed with vitamin E
  • High in monosaturated fats, important on keto
  • Easy to find in any grocery store
  • Works perfectly in smoothies and cereals

With only 3 ingredients – almonds, water, and salt – unsweetened almond milk keeps carbs low while offering a creamy, nutty flavor. The high vitamin E and monounsaturated fat content provide antioxidants to reduce inflammation and support heart health. Almond And Cashew Milk Keto

Almond milk lets keto dieters enjoy lattes, smoothies, chia puddings and protein shakes without worrying about added carbs derailing ketosis.

Almond Milk vs Cashew Milk Keto

Drawbacks of Almond Milk for Keto

Despite its benefits, almond milk does have some drawbacks for keto dieters:

  • Low in protein – only 1 gram per cup
  • Not a natural source of omega-3 fats
  • Contains phytic acid, which impairs mineral absorption
  • Requires large amounts of water to produce
  • Often uses carrageenan as thickening agent

While extremely low in carbs and calories, almond milk lacks protein, which plays an important role in blood sugar control and feeling full after meals. The phytic acid content may also reduce absorption of iron, zinc and magnesium.

Benefits of Cashew Milk for Keto

Cashew milk offers its own advantages for keto dieting:

  • Lower in carbs than other nut milks – 2 net carbs per cup
  • Higher in heart-healthy fats than almonds
  • Creamier, thicker texture
  • No phytic acid like almonds
  • Good source of magnesium, important for ketosis

With a lower carb content than other nut milks like pistachios or walnuts, cashews create a keto-friendly milk alternative. Cashews contain more monounsaturated fat than any other nut, providing the antioxidant benefits of vitamin E.

Cashew milk also avoids the phytic acid found in almonds which can inhibit mineral absorption and disrupt digestion. The high magnesium content also supports nerve and muscle function during carb restriction to prevent keto flu symptoms.

Drawbacks of Cashew Milk for Keto

However, cashew milk comes with a few drawbacks as well:

  • Higher in calories and fat than almond milk
  • Lower protein content than almond or dairy milk
  • Risk of toxicity if made from raw cashews
  • Requires extensive water usage to grow cashews

At just 25 calories per ounce, almonds provide fewer calories ounce for ounce than cashews. Cashews offer less protein than dairy or almond milk, with only 1 gram per cup. Raw cashews could cause toxicity during processing if not properly steamed or roasted.

Cashews also require tropical climates and extensive irrigation to grow, needing more water than California’s almond groves. This makes cashew milk less sustainable than local almond milk.

Almond Milk vs Cashew Milk Keto

Almond Milk vs Cashew Milk: Key Comparison Factors

FactorAlmond MilkCashew Milk
Calories per cup6070
Fat grams per cup2.5g4.5g
Carbs net per cup1g2g
Protein per cup1g<1g
Phytic acid?YesNo


Almond milk narrowly beats out cashew milk in key areas like carb content and calories, while offering more protein per cup. However, the phytic acid present in almonds can inhibit nutrient absorption.

Cashew milk provides more healthy fats for fueling ketosis but comes with over 25% more calories per cup. Neither nut milk serves as a high protein option.

Which Milk Alternative is Best for Keto Diets?

When considering almond milk vs cashew milk on keto, each offers pros and cons. In the end, almond milk wins out for the lowest carb and calorie count without curtailing fat intake needed to induce ketosis.

Cashew milk makes a nice occasional substitute, providing useful magnesium and healthy fats. But almond milk better supports a ketogenic diet with the least impact on carbs and calories.

Making your own almond milk allows control over ingredients, avoiding thickeners like carrageenan. Blending almonds with coconut milk creates a creamy combo high in healthy fats to keep the body in fat burning mode.

For those restricting both carbs and calories for faster results on keto, almond milk fits the bill without missing out on essential fats or vitamin E. Avoid the sweetened varieties, and flavor it yourself with spices like cinnamon or vanilla.

Almond milk and cashew milk both support a low carb ketogenic diet, but almond milk offers more protein and fewer carbs per cup. Together with its high vitamin E and monounsaturated fat content, almonds create the ultimate keto-friendly milk to enjoy without worrying about disrupting ketosis.

Creating Your Own Keto Nut Milk

Making your own nut milk at home lets you control the ingredients to keep carbs low and customize the flavors.

To make basic almond milk:

  • Soak 1 cup raw almonds overnight
  • Drain and rinse almonds
  • Add almonds and 4 cups water to blender
  • Blend on high for 2 minutes until smooth
  • Pour over nut milk bag to filter
  • Squeeze bag to release liquid
  • Seal finished almond milk in jug
  • Store 3-4 days refrigerated

Add just 1 date or 1 teaspoon vanilla extract for a naturally sweetened treat. Top with cinnamon for a keto latte.

For homemade cashew milk:

  • Soak 1 cup raw cashews overnight
  • Drain and rinse the cashews
  • Add to blender with 3 cups water
  • Blend for 2 minutes until smooth
  • Pour mixture through strainer
  • Discard leftover pulp
  • Store cashew milk refrigerated 3-4 days

The thicker texture of cashew milk also goes well with coffee or smoothies.

Almond Milk vs Cashew Milk Keto

Choosing Keto-Friendly Nut Milk for Weight Loss

Losing weight quickly requires controlling calories, carbs, and portions. While cashew milk contains more healthy fats, its higher calorie content makes almond milk better for weight loss:

Almond milk advantages:

  • 25% fewer calories than cashew milk
  • Lower carb content
  • 1 extra gram of protein per cup
  • Provides vitamin E and antioxidants

Every calorie counts on keto, so almond milk supports fat burning better with only 60 calories per cup. The extra gram of protein also helps satisfy hunger.

Nutritional Impact: Glycemic Index Differences

The glycemic index measures how quickly foods raise blood sugar levels. Lower glycemic index foods help manage hunger and cravings.

Almond and cashew milk both have extremely low glycemic indexes around zero, significanly lower than whole or skim milk. This helps avoid energy crashes and hunger between meals.

However, almonds rank as one of the lowest glycemic index foods, tying cashews. This makes almonds optimal for blood sugar control as part of a keto or diabetic diet approach.

Using Nut Milks for Keto Smoothies

Smoothies make for quick, nutritious breakfasts and snacks on the keto diet. Choosing lower carb nut milk keeps smoothies keto-approved.

For a Chocolate Almond Smoothie:

  • 1 cup unsweetened almond milk
  • 1/2 an avocado
  • 1 tablespoon almond butter
  • 2 tablespoons cacao powder
  • 1 scoop collagen peptides
  • 1 cup spinach
  • 1 cup ice

For a Vanilla Cashew Smoothie:

  • 1 cup unsweetened cashew milk
  • 1/2 cup full fat coconut milk
  • 1/4 cup plain Greek yogurt
  • 1 scoop vanilla protein powder
  • 1/2 teaspoon vanilla
  • 1 tablespoon chia seeds
  • 1 cup ice

The nutty flavor of almond milk complements chocolate smoothies, while cashew milk’s creamy profile matches well with fruit or vanilla smoothies.

Are Nut Milks Sustainable Long-Term Food Options?

With dire droughts in California where 82% of the world’s almonds are grown, almond milk faces sustainability critiques regarding water usage. New saltwater tolerant varieties and water recycling practices aim to reduce almond farming’s environmental impact.

Meanwhile, excessive irrigation also supports cashew farming in India and Latin America. Even so, cashews thrive more readily than almonds using greywater harvesting systems, with linen being developed to further curb cashew farming’s water demands.

Ultimately, all non-dairy milk alternatives use substantially less water than dairy milk production. But both almond and cashew farming requires addressing long-term environmental sustainability. While cashew milk provides its own benefits, almond milk supports the keto diet more with:

  • Lower net carbs and calories
  • Additional protein per cup
  • Glycemic index advantage
  • Fewer potential digestive issues

Almond milk forms an optimal base for keto smoothies and fat bombs too. Together with almonds’ sustainability advances and antioxidant benefits, almond milk stands as the #1 nut milk to include on a ketogenic eating plan.

Almond Milk vs Cashew Milk Keto

Tips For Adding Healthy Fats To Nut Milks

The high-fat ketogenic diet requires getting 70-80% of daily calories from fats. Nut milks help increase healthy fats.

Ways to add more good fats:

  • Blend in 1 tbsp coconut oil or MCT oil
  • Top with coconut flakes for creamy texture
  • Mix in 1 tsp chia or flaxseeds
  • Swirl in nut butter like almond or peanut butter
  • Add 1/4 cup full-fat coconut milk
  • Use nut milk in fat bomb recipes like puddings

Adding nut butter provides essential fats and protein, while seeds like chia or flax incorporate anti-inflammatory omega-3s. Full fat coconut milk contains medium chain triglycerides quickly used for fuel.

A Keto Nut Milk Latte/Smoothie

  • 1 cup almond milk
  • 1 tbsp ghee or butter
  • 1 tbsp coconut oil
  • 1 tbsp almond butter
  • 1/2 tsp cinnamon
  • 1 tsp vanilla extract
  • Pinch salt
  • Stevia to taste

Blending nut milks with fat sources like nut butter, coconut and ghee keeps total calories and carbs low while optimizing the ketogenic fat ratio.

Troubleshooting Digestive Issues With Nut Milks

Some experience bloating or stomach discomfort after drinking nut milks. Several tips can help prevent reactions:

For almond milk:

  • Choose skins-on almond milk for easier digestibility
  • Limit phytic acid’s mineral blocking effects by preferring soaked nuts
  • Try rotating between almond and cashew milk

For cashew milk:

  • Soak raw cashews 8-12 hours before making milk
  • Remove anti-nutrients by steaming soaked cashews
  • Compare how skin-on vs skinless cashew milk feels

Removing nut skins may increase smoothness but reduce beneficial fiber for digestion. Pre-soaking and sprouting makes nuts’ enzymes more bioavailable while decreasing digestive irritants.

Cashew milk offers a tasty rotational option if almond milk consistently causes gastric issues. Adding digestive enzymes or probiotics also helps ease any intolerance.

FAQ About Almond Milk vs Cashew Milk Keto:

Is almond milk allowed on the keto diet?

Yes, unsweetened almond milk is keto-friendly, containing just 1g net carb per cup. The low carb content fits within keto macros.

Does almond milk stop ketosis or slow weight loss?

No, with only 60 calories per cup, almond milk won’t disrupt or slow ketosis weight loss results. The low calorie count prevents fat burning slow downs.

What are the benefits of almond milk on keto?

Benefits include nearly 0 net carbs, high vitamin E levels, low calories, a low glycemic index, and high monounsaturated fats for ketone production.

Is homemade almond milk ok for keto diets?

Yes, homemade almond milk fits keto diets too. Soaking the nuts helps reduce phytic acid and homemade allows controlling ingredients like avoiding additives.

Is cashew milk allowed on the keto diet?

Yes, with 2 net grams of carbs per cup, unsweetened cashew milk fits within keto diet parameters. The creamy texture makes a nice milk substitute.

Does cashew milk disrupt ketosis?

Cashew milk won’t disrupt ketosis due to its low carb content. However, its higher calorie level makes it less ideal for those aiming to restrict calories in addition to carbs for faster weight loss.

What are the main benefits of cashew milk?

Benefits include healthy fats for fueling ketosis, a creamy texture, no phytic acid found in almonds, and its high magnesium content which supports nerve and muscle function.

Is it ok to make homemade cashew milk on keto?

Yes, homemade cashew milk avoids potential additives. Be sure to soak raw cashews properly to remove anti-nutrients before blending smooth with water and straining pulp.

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