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Is milk keto or not? Here's what experts have to say about whether dairy or non-dairy milks pass the low-carb test for the trendy eating plan. Can I have cow’s milk on keto? Okay, well then what about non-dairy milk? Are there non-dairy milks to avoid on keto? Should I even bother with alt-milks on a keto diet? Our editors independently select these products. With eating plans that have a lot of rules-keto, we’re looking at you-come a lot of questions. One top one for beginners: Is milk keto? Because honestly, not everyone can get on board with the whole "butter coffee" thing. Let’s back up for a sec. On the high-fat, very low-carb plan, most people stick to getting 70 to 80 percent of their calories from fat and just 20 to 30 grams of net carbs per day, although those numbers can be a bit variable depending on the person and what version of keto they’re on.

Counting "net carbs" versus total carbs gives you more leeway with said carbs. You get this figure by taking total carbs and subtracting from it fiber grams and sugar alcohols. Got all that? Great. Now let’s talk to an expert to see if you can be all "Got Milk? " on the ketogenic diet. Can I have cow’s milk on keto? I hate to break it to you, but dairy milk is not going to be keto-compliant, says Amy Kubal, RDN, a registered dietitian in Sioux Falls, South Dakota. It’s natural to think it might be, especially if you go for the full-Supraketo Fat Burner stuff. However, milk contains lactose, a milk sugar, which contains… It also has no fiber to offset the carbs. So, you’re looking at 12 grams of net carbs per cup for whole milk. Even a quarter cup, with three grams of net carbs in that tiny amount, could easily eat up too much of your carb budget for little payoff.

Remember, if you’re only supposed to get 30 grams of carbs per day, that quarter cup of milk makes up 10 percent of your daily budget. Okay, well then what about non-dairy milk? Two best choices, says Kubal: Almond and coconut milk. First step is choosing one without added sugar, so look for those labeled "unsweetened." One cup of unsweetened almond milk has 1.4 grams of net carbs. It has little else in the way of nutrition, however, considering it’s mostly water. You’ll also get only 1.4 grams of protein and 2.7 grams of fat. Depending on the brand, unsweetened coconut milk (the kind that comes in a carton) has 1 gram of net carbs per cup, no protein, and 4.5 grams of fat. Want to know more about the keto diet? Just don’t make a rookie mistake and use canned coconut milk as your coffee stir-in of choice. Just a quarter cup of regular (full-fat) canned coconut milk rings in at 2 grams of net carbs, 12 grams of fat, and less than a gram of protein.

Do the math: that’s 8 grams of net carbs in a cup. For the amount you’d eat in a beef red curry or butter chicken, that’s NBD. But regularly drinking it adds up just like regular milk, and the sheer amount of fat it contains could cause digestive distress, adds Kubal. Are there non-dairy milks to avoid on keto? Milks that are made with traditional carb-rich foods, like rice or oat milk, are no-gos. "With these, you’re better off having dairy milk," says Kubal. Case in point: One cup of rice milk has 21 grams of net carbs; a cup of oat milk has 14 grams of net carbs. Soy milk falls into a gray area. One cup has just 1 gram of net carbs, and it has comparable protein and fat content to cow’s milk. However, many keto followers choose not to incorporate soy into their diet because of concerns over its phytoestrogen content, says Kubal. "If you’re going to use a little bit for your coffee, I have no problem with it, but drinking glasses of it a day is probably not a good idea," she says. It’s not a must, Kubal says. "There’s not a lot of nutritional benefit to these milks at all," says Kubal. "Alternative, non-dairy milks have a place, but look for food with more nutritional value. It will always be better than watered down almonds or coconuts," she says. Milks, whether it’s dairy or non-dairy, still have carbs, and she recommends maximizing your carb quota by putting it toward food like veggies. "Nutrients should always come before macros," she says. But if you just can’t drink coffee (or eat your keto cereal) in the morning without it, pour away. Here’s why experts say women might struggle with success on the keto diet. Also, banana milk is apparently a thing now?

Is Tropical Smoothie Cafe Healthy? Tropical Smoothie Cafe has 700 locations nationwide and features healthy menu items for a variety of diets and lifestyles. Its staple menu items include more than two dozen smoothies. But Tropical Smoothie Cafe actually has more savory food options than smoothies. It also offers flatbreads, wraps, quesadillas, sandwiches, salads, and more, generally priced under $10 each. When eating out at any quick-service restaurant, visitors may need to be cautious of the calories, saturated fat, cholesterol, sodium, and sugar in some menu items. With some careful reading of the menu and optional modifications, almost anyone can enjoy a nutritious meal at Tropical Smoothie Cafe. "Tropical Smoothie Cafe offers a wide range of healthy food, including vegetarian and gluten-free options. If you order a smoothie, consider it a meal replacement since it can be high in calories and sugar (some over 600 calories). You can also customize your smoothie to be made without sweetener and with healthy ingredients to make it more filling and prevent a post-meal crash.