Is Coconut Milk Keto-Friendly?

The Ketogenic Diet or Keto diet has gained popularity due to its effective results and weight loss among people and celebrities. In this diet, people are supposed to consume high fat, moderate protein, and low carbohydrate content. While it has been around for decades, it recently surfaced a few years ago and gained traction rapidly.

Many use it as a short term tool for weight loss but it was initially created for patients suffering from medical conditions such as epilepsy and diabetes. For beginners, it can get confusing about the foods to include and avoid in a keto diet. One of the foods that are recommended is coconut flour and coconut. So people wonder whether coconut milk is keto-friendly too. This is what we shall answer in this article.

Coconut milk is a creamy, watery, white liquid made from the flesh of a coconut. 90% of the calories in coconut milk come from fat and the rest 10% is a combination of protein and carbohydrates. You can get it fresh, canned, or purchase it from a grocery store. Fresh, unsweetened coconut milk is definitely keto friendly. But certain canned versions may contain sugar or other ingredients which can contain excess carbs. This is not recommended for people on a low-carb or keto diet.

You shouldn’t buy low-fat versions either as Keto is a high-fat diet and needs more fats. Coconut milk is a versatile ingredient that can be used to add flavor, texture, and fat to many keto-friendly recipes. People use full-fat coconut milk in soups, stews, casseroles, and curries for a rich, creamy texture. It can be replaced for milk or dairy in several recipes. Or, use it as a base for keto-friendly smoothies and desserts. Keto coffees or teas include coconut milk or almond milk as dairy.

The texture of coconut milk is very different than regular milk. Heating it will cause the milk to split if you aren’t careful. For coffee or tea, heat it on a low flame or use a coffee-maker. Coconut milk has a slight flavor and smell which can overpower other ingredients so you may want to add strong coffee or flavored tea to balance it.

Coconut milk is definitely keto-friendly but only if you consume fresh, unsweetened versions. You should also remember to add it in moderation as it can put you over your daily carb intake in a keto diet. It is also a great alternative for people considering a dairy-free diet.