Keto Coffee Conundrum: Brewing The Perfect Low-Carb Cup

Coffee is a staple for many people, but if you're on the keto diet, you may be wondering how to get your fix without blowing your daily carb count. Luckily, there are plenty of keto-friendly coffee options at your favourite coffee shops. Here are some tips to help you order keto coffee like a pro.

What to Avoid

First, it's important to know what to avoid when ordering keto coffee. Say no to whipped cream and caramel drizzle, as these are full of sugar and carbs. Steamed milk is also best avoided, as it can add a significant number of carbs to your drink. Instead, ask for heavy cream, which has fewer carbs and more fat. Unsweetened almond milk is another good alternative to dairy milk. Be wary of skinny drinks, as these are usually low in calories but high in carbs. Sugar-free syrups are also not carb-free, with each pump containing around 1g of net carbs.

Keto Coffee Options

Now that you know what to avoid, here are some keto-friendly coffee options:

- Unsweetened iced coffee with your favourite sugar-free syrup

- Cinnamon dolce latte with heavy cream and sugar-free cinnamon dolce syrup

- Keto frappuccino with iced coffee, sugar-free syrup, heavy cream, and no frappe base or syrups

- Mocha with Americano, heavy cream, skinny mocha sauce, and no vanilla syrup

- Flat white with half heavy cream and half water

Keto coffee is a great breakfast option for intermittent fasting

Coffee lovers, rejoice! You don't have to give up your favourite drink to stick to a keto diet. In fact, keto coffee is a great breakfast option if you're also practising intermittent fasting.

Keto coffee is typically made with a blend of fats, giving plain black coffee a flavour boost and a serving of fat macros. It's a meal replacement, so it's perfect if you're fasting. The most popular version is "bulletproof" coffee, which is made with grass-fed butter and a medium-chain triglyceride (MCT) such as coconut oil. You can also add heavy whipping cream and vanilla for an extra-rich flavour. The fat in it will also give you an energy boost, which is especially beneficial if you're tired from adjusting to a low-carb diet.

The best part? It's easy to make. Simply combine 12-16 oz of brewed coffee with up to 1 tablespoon of grass-fed butter and up to 1 tablespoon of coconut oil in a blender. Blend until it's frothy! You can also make a plant-based version by swapping the butter for cacao butter.

If you're not a fan of butter coffee, you can still drink plain black coffee on a keto diet. Just be mindful of your caffeine intake, as too much can leave you feeling jittery and tired. It's recommended to limit your caffeine intake to around 400 mg per day.

So, if you're looking for a delicious and filling breakfast option that won't break your fast, keto coffee is a great choice. It's a tasty way to get your caffeine fix and keep your energy levels up while sticking to your keto diet.

It's healthier than your average breakfast

Coffee is a staple for many people, and the good news is that you can still enjoy it while on a keto diet. In fact, coffee can be a healthier breakfast option than your average meal. Here's why:

First, coffee has very minimal nutritional value. A cup of coffee typically contains only about five calories and no carbohydrates, making it a good source of stimulating caffeine that won't significantly impact your diet. This means that plain black coffee is perfectly compatible with the keto diet's focus on limiting carbohydrate intake and increasing fat consumption.

Additionally, coffee offers several health benefits. It is a source of antioxidants and, in moderate amounts, can provide health benefits such as lowering the risks of Parkinson's and Alzheimer's disease. Studies have also shown that caffeine can aid in ketone production, which is essential for the keto diet as it helps the body burn fat for energy instead of carbohydrates.

Moreover, coffee can be a great substitute for a traditional breakfast. For example, adding grass-fed butter to your coffee can give you more energy, focus, and brainpower, making it a nutritious and satisfying alternative to a morning meal. Coffee with MCT (medium-chain triglyceride) oil is also a popular choice, as it is flavourless and odourless but boosts your metabolic rate, suppresses your appetite, and enhances your endurance during exercise.

If you're looking for a more indulgent option, "keto coffee" or "bulletproof coffee" is a drink that combines black coffee with healthy fats. This typically includes ingredients such as butter, coconut oil, heavy whipping cream, and vanilla, providing both flavour and an extra boost of energy. However, it's important to note that while these additions are healthier alternatives, they should still be consumed in moderation as part of a balanced diet.

Lastly, coffee is a convenient and easy way to start your day. Whether you prefer it black or with keto-friendly add-ins, a cup of coffee is a simple and quick breakfast option that can fit into your morning routine without the hassle of preparing a full meal.

It's a good source of energy and helps with weight loss

Coffee is compatible with the keto diet, which is a low-carb, high-fat diet. Coffee contains almost no calories (about 5 per cup) and no sugar or carbohydrates, making it a good source of energy that won't interfere with your keto diet.

The keto diet is based on switching to foods that are low in carbohydrates and high in healthy fats. This puts your body into a state of ketosis, where it burns fat instead of carbohydrates for energy. Coffee can be a part of a keto diet as long as you avoid adding sugar and use keto-friendly sweeteners instead.

There are also keto-friendly creamers and milk alternatives that you can add to your coffee, such as heavy cream, whole milk, coconut oil, or butter. These high-fat mixers will help you stay in ketosis and keep your carbohydrate intake low.

In addition to being a good source of energy, coffee can also aid in weight loss, which is one of the main goals of the keto diet. The caffeine in coffee can boost your metabolism and help burn fat. Additionally, coffee contains chlorogenic acid, which enhances glucose metabolism and can help regulate blood sugar levels.

Some people also turn to keto coffee products, which are designed to provide energy and support weight loss while following a keto diet. These products often contain ingredients like grass-fed butter, medium-chain triglycerides (MCTs), and collagen peptides, which are thought to boost energy, increase ketone production, and curb appetite.

Overall, coffee can be a great addition to a keto diet as it provides energy and may aid in weight loss, as long as it is consumed in moderation and without added sugar.

You can use coconut oil or MCT oil

If you're a coffee lover but are also on a keto diet, you may have heard of "keto coffee", also known as "bulletproof coffee". This is a drink that has a blend of fats, giving plain black coffee a rich flavour boost and a serving of fat macros.

Keto coffee is typically made with medium-chain triglyceride (MCT) oil, a dietary supplement made from a blend of fats found in coconut and palm kernel oils, as well as dairy products. However, you can also use coconut oil as a substitute for MCT oil.

Coconut Oil vs. MCT Oil

Coconut oil and MCT oil are not the same thing. At the molecular level, most fats that we consume are composed of long chains of fatty acids, known as long-chain triglycerides (LCTs). However, oils from a few plants, notably coconut and palm, contain two types of fats. They contain LCTs but are also rich in medium-chain triglycerides (MCTs).

LCTs are more difficult for the body to digest and turn into energy, requiring the body to use bile and enzymes to break them down. Shorter chains, on the other hand, are much easier for the body to digest and turn into energy. In addition, excess MCTs are usually not stored as body fat. This means that MCTs provide a healthy source of fast energy in the form of molecules called ketones.

Coconut oil contains both LCTs and MCTs, whereas MCT oil is pure and contains only medium-chain triglycerides. If your goal is to use MCTs for a specific purpose, then MCT oil is the better choice.

The Benefits of MCT Oil

MCT oil is sometimes taken as a dietary supplement due to its supposed health benefits. These include:

• Energy and endurance: MCTs can produce energy more rapidly than LCTs. Some studies claim that MCTs can prevent the lactate buildup that is responsible for the cramps, aches, and exhaustion that set in during workouts. Their effect feels like a quick boost of energy.
• Cognitive function: Research in this area has mostly been done on patients with Alzheimer's disease. There is evidence that their brains function "normally" when energy is supplied by ketones, but don't function as well when energy comes from glucose.
• Heart health and diabetes: Limited research indicates that MCTs are effective at reducing cholesterol levels, improving blood sugar levels, and lowering insulin resistance that can cause type 2 diabetes.
• Protective properties: MCTs have been shown to work as antioxidants and anti-inflammatories and have impressive antibacterial and antifungal properties, supporting the immune system and fighting microbes that cause infection.

The Benefits of Coconut Oil

Coconut oil can deliver the same health benefits as MCT oil, but to a lesser degree since it contains fewer MCTs. The more important benefits of coconut oil are seen when it is used externally for skin and hair health. Coconut oil is also better for cooking than MCT oil, thanks to its moderately high smoke point.

Using Coconut Oil or MCT Oil in Keto Coffee

If you're following the keto diet, you can add MCT oil or coconut oil directly to your food and drinks, including keto coffee. The basic recipe for keto coffee is to combine a cup of hot coffee (8-12 ounces) with 1-2 tablespoons of grass-fed, unsalted butter or ghee, and 1-2 teaspoons of MCT oil or coconut oil. You can blend this for 30 seconds until it has a thick and creamy consistency, or use a milk frother or whisk.

If you're using coconut oil, make sure to use virgin coconut oil, as it hasn't been refined or treated and will retain all of its benefits.

Precautions

Although keto coffee can be a tasty and healthy way to boost your energy and increase your fat intake, there are some potential drawbacks to be aware of. Firstly, it is high in calories, with each tablespoon of coconut oil containing 121 calories. If you are using 2 tablespoons in your coffee, that's an extra 242 calories. This may cause weight gain if you don't account for the added calories.

In addition, if you are using keto coffee as a breakfast replacement, you may be missing out on important nutrients that you would get from a balanced breakfast. While coconut oil has some nutrients, it won't have as many as a nutritious meal containing a variety of food groups.

Finally, certain medical conditions like gallbladder issues or pancreatitis may make it necessary to limit your fat intake. It is always a good idea to speak with your doctor or a registered nutritionist to make sure that you are getting all the essential nutrients you need.

You can add grass-fed butter for improved consistency and nutritional value

Coffee lovers can rejoice as coffee is allowed on a keto diet! However, it is important to note that only black coffee without any additives is keto-friendly. This is because coffee itself does not contain any calories or carbohydrates.

Now, if you're someone who doesn't enjoy the taste of black coffee, you might be wondering how you can make this beverage more palatable. This is where grass-fed butter comes in.

Grass-fed butter, along with coconut oil, is one of the main ingredients in bulletproof coffee, also known as keto butter coffee or butter coffee. This beverage is a combination of fat, usually in the form of butter, coconut oil, or medium-chain triglycerides (MCT) oil, and coffee. It is a popular choice for those following a keto diet as it is high in fat and low in carbohydrates.

Grass-fed butter, in particular, is often touted as a "nutritional powerhouse of vitamins A, D, and K-2." The diet of grass-fed cows consists primarily of grass, meaning they do not ingest extra ingredients such as corn or other fillers found in feed. This results in a brighter, richer yellow butter with a delicious taste. Kerrygold, an Irish-import butter, is a popular choice and can be easily found in most grocery stores.

To make keto butter coffee, simply brew a cup of coffee, add 1-2 tablespoons of grass-fed butter, and blend until you achieve a foamy latte-like consistency. You can also add other ingredients such as coconut oil, heavy cream, or vanilla extract to enhance the flavor and make it even more nutritious.

Not only does grass-fed butter improve the consistency of your coffee by making it creamier, but it also boosts its nutritional value. Butter is a good source of vitamin A, which is essential for skin health, immune function, and good vision. Additionally, the MCTs found in butter coffee may promote feelings of fullness and aid in weight loss when used in conjunction with a calorie-restricted diet.

However, it is important to note that butter coffee is very high in saturated fat and calories, so it should be consumed in moderation. It is also not a balanced meal replacement, so if you choose to start your day with butter coffee, be sure to fill up on extra protein, fruits, and vegetables later in the day.

Frequently asked questions