I use Honeyville Milk Alternative. It is a instant milk alternative mixed with whey. It has 9 grams of carbs for 1 cup. It does not spike me bad. You can google Honeyville, they are a survivalist food storage company and this stuff tastes great after chilling it. Its the closest thing to real milk from the instant milk category.
I dont always drink alot of milk and this is great to have on hand without running to the store for one thing. I am not crazy for the almond, soy, rice and so on for both taste and cost.
Wellllll . . . I don't drink milk by itself, I only use it in cooking. And it's always regular milk, unless I'm making hot chocolate -- then it's half and half (what they call a "Breve" when a barrista makes it).
For my coffee, I use full strength cream.
Somewhat to my amazement, I found that when I started eating a truly low carb diet, my lipid numbers dropped like a rock, regardless of what I ate. Now that's what I call a nice side effect!