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you know i’ve done a lot of videos on

keto and what you should be eating and

what you shouldn’t be eating but

apparently i miss talking about coconut

milk in coconut water are they okay on a

ketogenic diet all right let’s first go

to coconut milk now if you look on the

back of the label on coconut milk out of

a can

there’s higher amounts of fat 58 grams

of fat

13 grams of carbs 5 grams of fiber

giving you a net carb of 8 grams now you

also have a large amount of potassium if

631 milligrams of potassium and just one

cup not the entire can

one cup that’s eight ounces of coconut

milk but then we have other sources of

coconut milk for example the company

silk has a coconut milk

four grams of fat because they extract

some fat and add some water because

apparently they dilute some of the

coconut milk with water and it’s less

fat so it’s four grams of fat

but only one gram of carb so that’s very

keto friendly and you have 310

milligrams of potassium so depending on

what type of coconut milk you get

it’s going to be more or less keto

friendly but if we’re only dealing with

eight grams of carbs that’s not too bad

you just want to make sure that your

carbs are less than 30

maybe even 20 to really get into ketosis

so coconut milk

totally fine

and i like to use coconut milk with

various recipes and various lattes or

even in my coffee now let’s switch to

coconut water

this has a bit more carb it has 11 grams

of carb per cup and of course because

it’s a water it doesn’t have much fat

it’s like it’s like a half a gram of fat

but it has a lot of potassium it has 600

milligrams of potassium and it has a

good amount of sodium which is 282

milligrams of sodium so

the potassium sodium ratios are pretty

good a lot of people consume coconut

water for electrolytes personally i

think the carbs are a little bit too

high because those carbs really are

sugar carbs and when i drink coconut

water i can feel

the blood sugar swing about half hour

after consuming it but i will say uh

depending on how many carbs you have

you could probably still get away with

it but if you compare it to things like

juice that has 33 grams of carbs

or soda which has 46 grams of carbs it’s

definitely a lot better all right

there’s my summary on coconut milk in

coconut water

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hope you are

and you’re applying this knowledge to

your health

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