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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. All of those milks have a high water content, meaning they are less dense, but also less calorically dense. 1 fluid oz of heavy cream (remember, 8 oz are in a cup) contains 101 calories, 11g of fat, 1g of net carbs, and 1g of protein. [5]ketogenic diet milk alternativesMilk to Avoid On KetoRegular Milk (Dairy, Cows Milk)Traditional cows’ milk is high in lactose. Lactose is a carbohydrate, specifically a disaccharide, that is broken down into glucose and galactose. Many gallons of milk that you will find at your local grocery also contain added sugar. Milk contains about 12g of net carbs per cup! It also has 120 calories, 5g of fat, and 8g of protein. [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.
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Cholesterol is pulled from your blood into your liver to replenish these bile salts, which lowers your blood levels of cholesterol. [5]4. ) Omega-3s & Heart HealthYou’ve heard all the fuss about omega-3s! If you don’t eat fish or you’re a vegetarian, flaxseeds are a good source of the omega-3 alpha-linolenic acid (ALA) – the plant-based omega-3 fatty acid. ALA is an essential fatty acid you must obtain from your food because your body doesn’t produce them. The studies on the health advantages of ALA are impressive. For example, one study of 3,638 people revealed those who consumed more ALA had a lower risk of heart attack compared to those who consumed less ALA. A review of 27 studies involving over 250,000 people showed ALA may help reduce the risk of heart disease by 14%. Flaxseed oil has a higher content of ALA compared to flaxseeds. [6] [7]omega 3 fatty acids5. ) Plant-Based ProteinFlaxseeds are a popular source of high-quality plant-based protein. Flaxseed protein has an abundance of amino acids: glutamic acid, aspartic acid, and arginine.
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EPA and DHA are considered the most important omega-3s, and these are primarily found in
fish oil, seafood, omega-3 enriched or pastured eggs, fatty fish and algae, and
meat and dairy from grass-fed animals.
