Milk – Whole, 2%, 1%, Skim, Powdered

Questionable Keto Ingredient

What is Milk?

It is the white liquid secreted from mammary glands on females to feed their young. Cow’s milk is most often used in recipes and for general consumption.

There are four primary types of milk used in processing foods:

  • Whole Milk: 3.25% milkfat by weight
  • Reduced Fat: 2% milkfat by weight
  • Low Fat: 1% milkfat by weight
  • Skim: Fat-free milk
  • Nonfat Dry: Made by removing the water from pasteurized skim milk

Powdered versions of all milks can be made by dehydrating pasteurized milk and can be used as a substitute for fresh milk.

* Pasteurized milk is raw milk that has been heated to a specified temperature and time to kill pathogens that may be found in the raw milk.

Keto Status?



While milk is dense with almost every ingredient our body needs, it is not a low-carb food, coming in at 1 gram of carbohydrate for each gram.

Possible Side Effects From Ingesting Milk?

Some people lose the ability to fully digest lactose (the milk sugar) after childhood, a condition known as lactose intolerant. Lactose intolerance is associated with many unpleasant symptoms, including gas, bloating, abdominal cramps, diarrhea, nausea, and vomiting.

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PLEASE NOTE – I Heart Keto Mart will add more sources and up-to-date research articles as they come to our attention. We welcome any of our viewers to send us any information/research/articles that you think would be of interest to our rating decision. Keep in mind – we are not rating ingredients solely on their general health benefits or side effects. To see our rating process, click on the link below.

I Heart Keto Mart Rating Guide

I Heart Keto Mart rates all ingredients through a “keto diet” & “low carb diet” lens. As an example, peas would be rated as “Acceptable” on a non-keto healthy diet; however, due to their carbohydrate level, we rate them “Objectionable”. We also rate all sweeteners that typically cause a rise in blood sugar and insulin levels as “Objectionable”. If you prefer a natural sweetener, like honey, over a sugar alcohol like erythritol, you may not agree with our “Objectionable” rating. I Heart Keto Mart rates all ingredients based first and foremost for those that have a sugar/carbohydrate addiction. Ingredients are rated for those who must moderate if not completely abstain from any sugars. If you have questions about this, please refer to this article: Why Some Whole Foods Are Not Keto Friendly


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