The ketogenic – or keto – diet is a diet food characterized by its high fat, moderate protein and carbohydrate content.
It is frequently used as a short-term tool to promote weight loss, but it can also be used therapeutically to treat certain medical conditions like type 2 diabetes and seizure disorders ().
Most successful ketogenic dieters avoid consuming more than 50 grams of carbohydrates per day, although some people opt for a much lower daily carbohydrate limit than that ().
If you are just starting with a ketogenic diet, it can be confusing knowing which foods are keto-friendly, including coconut milk, a popular dairy-free alternative to cow's milk.
Ketogenic Diet: This article explores whether coconut milk is keto-friendly, as well as some tips on how to use it.
Naturally low in carbs and high in fat
is a creamy, white liquid made from pureed coconut flesh.
The nutritional breakdown of 1 ounce 30 (ml) of canned or fresh plain coconut milk is approximately 7 grams of fat, 1,5 grams of carbohydrates, and 0,5 grams of protein ().
About 90% of the calories in regular coconut milk come from fat, with the remaining 10% coming from a combination of carbohydrates and protein. Still, the carb content is low enough that you shouldn't have a problem incorporating it into a keto meal plan.
Summary
Regular canned or fresh coconut milk is naturally high in fat and low in carbs, making it perfect for a keto diet.
Some types are not as keto friendly
Although regular, full-fat canned coconut milk is ideal for a ketogenic diet, other varieties may not be as suitable.
For example, sugary versions may contain enough carbs to push you over your daily limit. Therefore, check the nutrition label to make sure you are not buying a sugary type.
Unsweetened and reduced-fat options, such as light canned or cartoned varieties, probably won't push you past your carb limit, although they won't do much to help you reach either. your goal.
So, if you plan to include coconut milk in your ketogenic diet, it may make more sense to use an unsweetened, high-fat version.
Summary
You should avoid sweetened coconut milk on a keto diet. Reduced-fat options are not as helpful as high-fat options in achieving your fat goals.
How to Use Coconut Milk on a Ketogenic Diet
Coconut milk is a versatile ingredient that can be used to add flavor, texture, and fat to many keto recipes.
Add full-fat coconut milk to soups, stews, casseroles and curries for a rich, creamy texture. Or use it as a base for desserts and creamy keto salad dressings. You can even try using it in a marinade for meat and fish.
It also works well as a dairy-free, dairy-free coffee creamer.
Summary
Coconut milk can be used to add fat and creaminess to a variety of recipes, including soups, stews, curries, smoothies and sauces.
The bottom line
Regular unsweetened coconut milk is naturally high in fat and minimal in carbs, making it a great option for most.
However, some varieties contain added sweeteners and may not be suitable for a ketogenic diet.
Meanwhile, low-fat versions are technically keto-compliant, but you'll miss out on the naturally high fat content that traditional coconut milk provides.
So, your best bet is to use full-fat, unsweetened coconut milk to add fat and creaminess to your favorite keto recipes.
