The Low Carb Luxury Newsletter: 
Volume III / Number 23: December 13, 2002: Page 3
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 Advice Lady         
A well-known low-carber in the community answers your questions about everything from nutrition to family issues, stress, and heck — even your love life. She's been the "go to gal" for awhile now when people need a little advice. And who is she? Well, we're not telling. She remains anonymous so that she can better give very frank advice. She doesn't pull any punches. You can remain anonymous too if you want — Just think "Dear Abby" — you know, signing off like "Harried in the Workplace" or "Desperate for Carbs in Detroit". Send in your question to The Advice Lady at

When you want milk Dear Advice Lady,

I really miss milk. I've been low carbing for a couple of months and while I've learned to live without sweets and breads, milk was a part of my everyday existence before this diet. Can I have some sometimes? Or will it throw me off the diet?


Dairy Challenged in Michigan

Dear Dairy Challenged,

It was one of the things I missed most when I first began this way of eating also. I LOVED a cold glass of milk. (And of course, I loved my cereal.)

Okay, here's the deal. For just plain drinking, nothing else will be EXACTLY like milk. Once you've been on the diet awhile, many of the substitutes will taste pretty good to you, but they never do when you first start out. If you want to have a glass of milk every once in a while (I wouldn't do it more than once a week), have a cold glass of WHOLE milk (it has more fat so the lactose carbs/sugars are more blunted.) That one 8 oz glass will cost you 11 grams of carbs (skim milk is 13 carbs.) So that is probably your treat for the day, but for some, it's worth it. You might be okay with a 4 oz juice size glass. If so, you can count your 5 1/2 grams with little effect on your diet and have that 2-3 times per week if you like. Just be careful and watch to see if it causes you to stall.

After you've been on awhile, you'll find that other substitutes will do you well. For example, with the low carb cereals, try half-n-half (half the carbs of milk) on your cold cereal, and a splash of cream in your hot cereal.

Heavy cream has only about 6 grams in a whole cup (you'll probably only use 1/3 to 1/2 a cup.) Remember, even though the cream will say 0 carbs per serving on the carton label, that's because they round down from the fraction for the tablespoon serving. Believe me, none of them are REALLY 0 carb. All brands are 6 carbs (they average 6.6 carbs) per cup (except those that add dextrose, or other sugars to them — be careful of those!)

For cooking with, you'll be able to use canned coconut milk (regular or lite) for half the carbs of cream. No, it doesn't taste like coconut. Another option is WestSoy's UNSWEETENED unflavored soy milk. It's also half the carbs of cream. And for very few carbs, you can use Almond Milk (again, get "plain" and not flavored/sweetened.)

Lastly, there's the powdered Keto Milk. It's pretty good, but better if you make it with COLD water, make it in the blender (it's easier for us to do it that way anyway so we can keep a whole pitcher made up at any given time), and add a splash of heavy cream or half-n-half to the pitcher and stir. Just a tiny bit of the "real thing" added to it makes all the difference.

So, basically, these are your milk options. You'll find what you're comfortable with.

Happy Holidays!

                                                                             The Advice Lady

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