Coffee And Keto: What You Need To Know

Coffee is a staple for many people, but can you still enjoy a cup of joe while following a keto diet? The good news is that coffee itself contains almost no calories and no sugar or carbohydrates, so a cup of black coffee won't affect ketosis. However, it's important to be mindful of what you add to your coffee. Sugar, milk, and other sweeteners are high in carbs and will knock you out of ketosis. Instead, opt for high-fat mixers like heavy cream, whole milk, coconut oil, or butter to stay within the keto diet guidelines. While there is no scientific evidence that caffeine negatively impacts ketosis, some people may find that they need to reduce their coffee intake due to increased sensitivity to stimulation.

Coffee and keto: what's the verdict?

Coffee is a popular morning pick-me-up, but can you still enjoy it while following a keto diet? The good news is that, yes, coffee can be part of a keto diet, as long as it's plain black coffee without any added sugar.

The keto diet

The ketogenic diet is a high-fat, low-carb eating plan that puts your body into a state of ketosis, where it burns fat for energy instead of carbohydrates. Carbohydrates are easier for the body to metabolise into energy, so removing them from your diet means your body has to use fat instead. The keto diet is associated with weight loss and may also have health benefits such as helping to fight cancer, Alzheimer's and diabetes, as well as lowering blood sugar and insulin levels.

Coffee and ketosis

Coffee has very minimal nutritional value and a cup of black coffee contains about five calories and no carbohydrates or sugar. This means that a plain black coffee won't affect a keto diet. In fact, some studies have shown that coffee may even increase ketone levels in the body, which could contribute to the brain's energy needs. However, it's important to note that there is no scientific evidence to prove a positive or negative interaction between caffeine and ketosis.

What to avoid

While black coffee is fine on a keto diet, it's important to avoid adding sugar, as this will take you out of ketosis. If you want to sweeten your coffee, use a natural sweetener such as xylitol or stevia. You should also avoid adding milk, especially if you have several coffees a day, as the carbs will soon add up. Instead, you can add a small amount of full-fat cream, butter, medium-chain triglyceride (MCT) oil, or coconut oil to boost the fat content without adding carbs.

Coffee alternatives on a keto diet

If you're looking for a coffee fix while on a keto diet, there are plenty of options available. For example, you can order a Caffè Misto with almond milk or equal parts heavy cream and water, or an Iced London Fog Tea Latte made with sugar-free syrup and heavy cream instead of milk.

Coffee and ketone levels

Some studies have shown that caffeine may increase ketone levels through its fat-burning properties. A Canadian study found that coffee consumption increased ketone biomarkers by 88-116% for up to four hours after drinking it. This was due to the breakdown of fats in the body, which increased free fatty acids (FFA) in the blood, which the liver then converted to ketones.

However, it is important to note that there is no scientific study that conclusively proves a positive or negative interaction between caffeine and ketosis. While some people may find that caffeine disrupts their keto diet, others may not experience any negative impact. It is also worth noting that caffeine may increase insulin resistance, which could make weight loss more difficult and increase the chances of developing type 2 diabetes, although this has not been clinically proven.

Therefore, while coffee may have some impact on ketone levels, the overall effect of caffeine on a keto diet is not yet fully understood, and individual experiences may vary.

Coffee alternatives on keto

Coffee can be consumed on a keto diet, but it is important to avoid adding sugar. As an alternative to coffee, you could try a keto tea, which is a combination of herbal tea, MCT oil, and grass-fed butter or ghee. This provides a caffeine-free energy boost and is a good option for those who are not coffee drinkers or who want a pick-me-up later in the day.

To make a keto tea, place the following ingredients into a blender or use a milk frother:

• 8 ounces of hot herbal tea of your choice
• 1 tablespoon of coconut oil or MCT oil
• 1 tablespoon of grass-fed butter or ghee
• A pinch of cinnamon (optional)

If you are avoiding dairy, you can replace the butter or ghee with coconut milk. This will make the tea dairy-free and vegan.

Another alternative is to make a keto matcha latte, which will provide the same perks as keto coffee. You can also simply drink unsweetened plain organic tea, as long as you do not add any sweeteners, as this will cause an insulin response and break your fast.

Coffee and insulin sensitivity

Coffee Consumption and Insulin Sensitivity:

Several studies have investigated the effect of coffee consumption on insulin sensitivity, especially in relation to type 2 diabetes risk. One notable study, the Coffee for Metabolic Health (COMETH) Study, was a 24-week randomized, placebo-controlled trial involving 126 overweight, non-insulin sensitive participants from various ethnic backgrounds. The study aimed to overcome limitations of previous coffee trials by using the gold-standard hyperinsulinemic euglycemic clamp to assess insulin sensitivity.

Participants were randomly assigned to consume either 4 cups of instant regular coffee or a coffee-like placebo beverage daily. The primary outcome measured was the amount of glucose metabolized per kilogram of body weight per minute (Mbw). The study found no significant change in insulin sensitivity between the coffee and placebo groups (percentage mean difference in Mbw = 4.0%; 95% CI: -8.3, 18.0%; P = 0.53). Additionally, no significant differences were observed in fasting plasma glucose or biological mediators of insulin resistance.

Observational Studies and Type 2 Diabetes Risk:

Observational studies have consistently associated coffee consumption with a lower risk of type 2 diabetes. Results from prospective cohort studies in the United States, Asia, and Europe suggest a reduced risk of developing type 2 diabetes among coffee drinkers. However, these findings may be subject to residual confounding, highlighting the need for randomized controlled trials to establish causality and underlying biological mechanisms.

Caffeine, Insulin Resistance, and Type 2 Diabetes:

Caffeine ingestion has been shown to acutely increase insulin resistance. Previous short-term trials have reported varying results, with some finding an increase in fasting insulin, while others noted improvements in hepatic insulin resistance or increases in adiponectin concentrations without changes in insulin sensitivity. Longer-term coffee trials, ranging from 9 to 16 weeks, generally reported no change in insulin resistance.

Coffee Blend and Brewing Technique Considerations:

It's important to consider that the composition of coffee can vary depending on the blend and brewing technique. For example, robusta coffee contains higher concentrations of caffeine and chlorogenic acid (CGA) compared to arabica coffee. Additionally, unfiltered coffee, such as French press, has higher levels of CGA and diterpene compared to drip-filtered and instant coffee. These variations in coffee composition may impact the results of studies investigating the effects of coffee consumption on insulin sensitivity and type 2 diabetes risk.

In conclusion, while coffee consumption has been linked to a lower risk of type 2 diabetes in observational studies, randomized controlled trials have found no substantial influence on insulin sensitivity or biological mediators of insulin resistance. However, it's important to note that the COMETH study involved habitual coffee drinkers, and the impact of introducing coffee to non-coffee drinkers may differ. Additionally, coffee consumption was associated with a modest loss in body fat mass compared to the placebo group, warranting further investigation.

Coffee and blood sugar levels

Coffee can be incorporated into a keto diet, as it contains almost no calories and no sugar or carbohydrates. However, the impact of caffeine on blood sugar levels is a more complex issue.

For people with type 2 diabetes, caffeine may negatively affect blood sugar control. Research suggests that caffeine can raise blood sugar and insulin levels in people with type 2 diabetes. This is because caffeine can affect how the body responds to insulin, the hormone that allows sugar to enter cells and be converted into energy. Caffeine may lower insulin sensitivity, meaning cells don't react as strongly to the hormone, and so don't absorb as much sugar from the blood. This, in turn, causes the body to produce more insulin, resulting in higher insulin levels after meals. As people with type 2 diabetes already have an impaired ability to utilise insulin effectively, caffeine can make it even more challenging to manage blood sugar levels.

Additionally, caffeine can interfere with sleep, and lack of sleep is also associated with reduced insulin sensitivity. Caffeine also raises levels of stress hormones like epinephrine (adrenaline), which can further hinder the cells' ability to process sugar and may suppress insulin production.

It's important to note that the impact of caffeine on blood sugar may vary between individuals. Factors such as age, weight, and regular caffeine consumption can influence how people respond to caffeine. While some research suggests that caffeine could still cause a spike in blood sugar even for regular coffee drinkers, other studies indicate that the body may adapt to a certain level of caffeine intake over time, reducing its impact on blood sugar.

For those without type 2 diabetes, caffeine is generally considered harmless, and coffee may even lower the risk of developing the condition due to its high antioxidant content. However, for people with type 2 diabetes, managing caffeine intake and monitoring blood sugar levels is essential to maintain their health and prevent potential complications.

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