Milk

Calcium, potassium, and a number of B vitamins are all present in milk, which is a great source of these nutrients. But it also has a lot of carbohydrates.

In fact, whole milk has 12–13 grams of carbohydrates per 8 ounces (240 mL), which is comparable to low-fat and skim varieties. Some of the higher carb milks that should be avoided on low-carb include cow’s milk, oat milk, rice milk, condensed milk, and goat’s milk. You might be able to incorporate a small amount of milk into your low-carb diet if you only drink 1-2 teaspoons (15–30 mL) of coffee per day. If you drink coffee frequently, though, cream or half-and-half would be preferable as they have fewer carbohydrates. If you like to drink milk alone or add it to smoothies or lattes, think about switching to unsweetened almond or coconut milk.