Can You Drink Milk on Carnivore Diet? What Are Pros & Cons

Can you drink milk on Carnivore Diet? Many beginners ask this question because milk is known to be a nutritious animal-based product. The answer to this question depends on the version or level of the Carnivore you are following. Let’s find out if it is healthy and effective to consume milk on Carnivore Diet, or if it is better to be avoided.

Can You Drink Milk on Carnivore Diet?

Many people ask, “Can you drink milk on Carnivore Diet?”. Well, the short answer is that it depends on the version of the Carnivore Diet you are following, your current health status, and underlying health conditions.

Milk is technically an animal-based product, so it fits the definition of the Carnivore Diet. However, it contains lactose, a kind of natural sugar, that can affect ketosis and blood sugar levels.

Also, a 240 ml cup of whole cow’s milk has about 12 grams of carbohydrates, which has the same sugar content as half a can of Coca-Cola. So, it is not suitable for those following a zero-carb Carnivore [1].

It is not just the cow’s milk; any animal-based product you think of contains carbohydrates. The table below compares the macronutrients in different milk types and shows if they are allowed on a standard or strict Carnivore Diet.

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• Those who are on a standard or strict Carnivore Diet usually use cream or butter instead of milk to avoid carbohydrates.
• Those who are on a Relaxed Carnivore or Low-Carb Diet can occasionally drink milk because low levels of carbohydrates are allowed.
• Whatever version you are following, you should consider your tolerance and goals (weight loss vs. muscle gain). You can also consult Carniovre Doctors or use this free Carnivore Diet Macro Calculator to find the right balance of macronutrients (fat, protein, and carbohydrates) based on your metabolic flexibility, weight, height, and gender.

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Who Should Avoid Milk on Carnivore Diet?

Milk may not be the best choice for everyone on a Carnivore Diet, and it is best to be avoided if you are experiencing or considering the following situation:

• Weight loss stalls due to excess calories from sugar and fat
• Digestive issues from lactose or casein
• Inflammation in people with dairy sensitivity
• Cholesterol increases in sensitive individuals

You can eliminate milk for 30 days, then start consuming it and watch for changes in digestion, energy, and weight.

However, despite containing carbohydrates, which are not suitable for those on a zero-carb Carnivore, milk is a rich source of various nutrients.

Learn More: Why Lab-Grown Meat Is Bad: What Every Carnivore Should Know

Nutritional Profile of Milk

Milk is highly nutritious, containing vitamins A, D, K2, calcium, phosphorus, and high-quality protein. It can also help with muscle recovery and bone health.

The following table, which is retrieved from USDA, shows the nutrient profile of whole milk with added vitamin D [2]:

Because of containing these nutrients, milk can provide different health benefits.

Learn More: 10 Approved Ways to Boost Carnivore Diet Weight Loss Results

Benefits of Milk

• Milk provides complete protein with all essential amino acids [3].
• Milk from grass-fed sources is rich in fat-soluble vitamins [4].
• Milk is a source of calcium and phosphorus, which help bone health [5].

Despite these benefits, milk can include some drawbacks, especially for sensitive individuals.

Disadvantages of Milk

• Lactose, the natural sugar in milk, can spike blood sugar and insulin [6].
• It can cause bloating, gas, or diarrhea in lactose-intolerant individuals [7].
• Casein protein in milk can trigger inflammation in sensitive people [8].

However, if you are not sensitive to lactose, or generally dairy, or if your Carnivore version allows minimal dairy products, and you like to include milk, you should choose milk types that are more compatible with your low-carb lifestyle.

Learn More: Beef Tallow for Cooking Healthy & Yummy Carnivore Diet Foods

What Types of Milk Can You Drink on Carnivore Diet?

If you still have the question, “Can you drink milk on Carnivore Diet?” you should know that some types of milk may be better on a low-carb diet.

Different types of milk vary in their fat, carbohydrate, and protein content. Since the main rule of the Carnivore Diet is decreasing carbohydrates, it is wise to go for low-carb foods, even from the beginning.

The table compares different types of milk and shows whether they are suitable for a Carnivore Diet or not.

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Some of the individuals who ask, “Can you drink milk on Carnivore Diet?” think that raw milk can be better than pasturized milk because it contains more nutrients and is organic. Let’s see if it is true.

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Raw vs. Pasteurized Milk: Which Is Better?

Those who prefer raw milk claim that it is richer in enzymes, probiotics, and fat-soluble vitamins. Pasteurization, while it reduces bacteria, can slightly reduce certain nutrients [9].

However, the CDC and FDA warn against raw milk due to the risk of pathogens like E. coli, Salmonella, and Listeria [10].

Raw Milk Pros

• Higher bioactive enzymes
• Potential probiotic content
• Natural cream layer

Raw Milk Cons

• Pathogen risk, especially for individuals with immunity issues
• Shorter shelf life
• Legal restrictions in some regions

So, while raw milk can be more nutritious, it is also more dangerous. If you ever buy raw milk, it is necessary to boil it at home before use.

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Points to Consider about Having Milk on a Carnivore Diet

You can have milk on Carnivore Diet and can fit it into your diet better when:

• You consume it post-workout for muscle recovery.
• It is limited to ½ cup of coffee or recipes instead of full glasses.
• It is used in refeeding periods if cycling Carnivore with Keto.

Tips:

• Start with small amounts and check how your digestive system reacts.
• Track your blood sugar/ketone levels if you try to stay in ketosis.
• Avoid milk before bed if you notice congestion or bloating.

So, all in all, it is better to avoid or minimize milk on the Carnivore Diet because of its high carbohydrate level and the possibility of digestive issues. However, if you want to use the benefits of dairy products, there are alternatives to milk you can use.

Learn More: 15 Sugar Free Drinks on Carnivore Diet + 20 Drinks to Avoid

Alternatives to Milk on Carnivore Diet

Here are the low-carb dairy products you can consume on a Carnivore Diet without risking the results of consuming milk:

Community and Expert Opinions about Milk on Carnivore Diet

• The Carnivore Community provides mixed responses to the question, Can you drink milk on Carnivore Diet?”. Many avoid it, and some individuals consume it occasionally.
• Nutritionists suggest limiting milk if your goal is weight loss or inducing and maintaining ketosis.
• Doctors also advise avoiding raw milk if you are dealing with pre-existing or underlying immunity problems. You can also consult Carnivore Doctors and receive personal advice based on your health status and needs.

So, if you need to stay in ketosis, it is better to avoid milk and consume cream, butter, tallow, or ghee instead. If not, you can occasionally consume milk. But remember that it contains carbohydrates, so it is wise to limit your consumption.

Learn More: Carnivore Diet Side Effects and How to Avoid Them

Conclusion

The answer to the question, “Can you drink milk on Carnivore Diet?” is that it can be part of a Carnivore Diet meal plan if you tolerate it and if it aligns with your goals.

For a zero-carb Carnivore, heavy cream or butter is better. For Relaxed Carnivore, occasional milk can be fine. The key is to track how milk affects your digestion, weight, and performance.

FAQs

Let’s answer the most frequently asked questions about Milk on the Carnivore Diet.

Is Lactose-free Milk Allowed on a Carnivore Diet?

It is still high in carbohydrates, just without lactose. So, it is not suitable for a standard or strict Carnivore.

Can Milk Help with Muscle Gain?

Yes, because it has protein and calories, but it is better to be consumed post-workout.

Is Raw Milk Better?

It may be higher in nutrients, but it is risky safety-wise.