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3Total fat: 0. 1gProtein: 0. 8gCarbohydrates: 10. 5gFiber: 0. 9g fiberWhen you do the math, it doesn’t seem like a keto or low-carb-friendly vegetable. However, it’s actually something that comes from the root itself – inulin – that is most commonly used in the ketogenic diet and since it’s a fiber it contains 0g net carbs. How Is Chicory Root Used?As mentioned above, chicory root contains a fiber called inulin, which cannot be broken down by your digestive system. It’s also considered a prebiotic and soluble fiber. In foods and recipes, inulin is used as a replacement for sugar. For example, certain ketogenic recipes require yeast (think: some keto bread), which has to rise somehow. Inulin is a great substitute for sugar in these kinds of recipes.

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[3]Hemp MilkHemp milk is another less common plant-based keto milk alternative that is actually higher in fat than almond and coconut milk. 1 cup of hemp milk contains 50 calories, 5g of fat, 1g of total carbs, 1g of fiber, and 2 grams of protein. [4]Heavy CreamHeavy cream can be used for more than just making whipped cream! It can actually act as an alternative to traditional milk in recipes, coffee drinks, and more. The benefits of heavy cream come from the higher fat content. Heavy cream is thicker than the aforementioned nut milks, therefore it can alter the texture of recipes in a slightly different manner. That being said, heavy cream should be consumed in smaller quantities as compared to the previously mentioned plant-based milks.

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[6]Low-fat, 1%, fat-free, and 2% milks are also high in sugar and should be avoided as well. Certain Lactose-Free Cows MilkSince one of the reasons that milk is high in carbohydrates is from the lactose content, you might assume that lactose-free milk is inherently lower-carb, but that isn’t always the case! Lactose-free milk is made by adding the enzyme lactase. Lactase breaks down lactose, and is thus lactose-free. However, most of these milks still have high sugar content. 1 cup of lactose-free milk has about 125 calories, 5g of fat, 13g of carbohydrates, and 8g of protein. [7]lactose in dary on ketoFlavored Creamers & MilksAs a general rule of thumb, anything flavored should be avoided on a low-carbohydrate diet! To get rich chocolate, creamy caramel, or nutty hazelnut flavors added into creamers and milks, sugar is typically added. The exception to this would be if the packaging states it is sugar-free and then it’s important to read the ingredients to figure out whether keto-friendly sweeteners. Oat MilkSince oats are high in carbohydrates and aren’t keto-friendly, it might seem intuitive that oat milk isn’t keto and you’re right!1 cup of oat milk contains 120 calories, 5g of fat, 16g of total carbohydrates, 2g of fiber, and 3g of protein. [8] Rice MilkSimilar to oat milk, rice milk is also created from a product that is high in carbohydrates. 1 cup of rice milk has 113 calories, 2g of fat, 22g of carbohydrates, 1g of fiber, and 1g of protein. [9] Nutrition facts might vary slightly based on the brand.