Low-Carb Diet & Milk

Low-carb diets have been popular since the publication of "Dr. Atkins' Diet Revolution" in 1972. Since that time, various incarnations of low-carb diets have entered the public arena, each with its own recommendations about how many grams of carbohydrate -- especially in the form of starch or sugar -- should be included in your diet. Depending on how restrictive the carb intake is for any particular diet, milk may be prohibited or restricted.

Low-Carb Diets

Although there are variations, in general low-carb diets allow you to eat poultry, meat, fish, eggs, dairy, non-starchy vegetables and low-sugar fruits. They limit or exclude grains, beans, high-sugar fruits, sweets, breads, pasta and starchy vegetables, though a few low-carb plans allow some whole grains. Proponents of low-carb diets reason that restricting carb intake reduces release of insulin, the hormone that regulates blood sugar and the storage of body fat, and forces the body to use stored body fat for energy. While research fails to link the reduced insulin levels to weight loss, according to MayoClinic.com, research described by MSNBC.com supports the effectiveness of low-carb diets for weight loss, as well as for improving cholesterol.

Accepted Carb Amounts

The National Academy of Sciences recommends that 45 to 65 percent of the diet should be comprised of carbohydrates, depending upon the individual's needs. Therefore, because each gram of carbohydrate provides 4 calories, a person on a 2000-calorie-per-day diet should eat between 200 to 325 g of carbohydrate each day. If you restrict your diet by 15 percent to lose weight, according to the National Academy of Sciences formula, your 1700 calorie per day diet would include between 170 to 276 g of carbohydrate. This is higher than the amount recommended by low-carb proponents.

Carbs in Low-Carb Diet

Low-carb diets do not forbid you from eating all foods that contain carbs, but they do significantly limit the amount and kind of foods with carbs you can eat. Carb-rich foods prohibited in most low-carb diets include rice, candy, pastries, battered foods, high-sugar fruits like raisins, bananas and oranges, and foods with flour, sugar, corn syrup or honey. Low-carb diets have upper limits of carb consumption ranging from 20 g to 150 g of carbohydrate per day, depending on the specific diet plan and the phase of the diet you are on.

Carbs in Milk

An 8-oz. serving of nonfat or whole milk has 12.5 g of carbs. If you are on an extremely carb-restricted low-carb diet, a single glass of milk could use up more than half of your carbs allowed for the day, leaving little wiggle room for other foods with carbs. If your diet allows for more carbs, squeezing 12.5 g of milk into it is an easier proposition.

Low-Carb Alternative Milk

If you are on an extreme low-carb diet and yearn for milk, you might try some alternatives. Soy milk has about 8 g of carbohydrates in an 8-oz serving. Also, some grocers carry milk products in which the lactose -- the sweet, simple sugar contained in milk -- is replaced with Splenda or other noncaloric sweeteners. For cooking, canned coconut milk has only about 6 g of carb per cup.