Keto Coffee: Is It Safe Or A Health Risk?

Coffee is a staple for many people, but what happens when you're on a keto diet? The good news is that coffee is keto-friendly, but there are some things to keep in mind. While traditional black coffee has zero calories and carbs, adding sugar or milk can throw you out of ketosis. So, if you're on a keto diet, you'll have to make some adjustments to your coffee routine. This includes opting for sugar-free sweeteners and unsweetened full-fat cream or grass-fed butter. But be mindful of your consumption, as too much caffeine can lead to health issues such as anxiety, insomnia, and digestive problems. Additionally, bulletproof coffee, a popular keto variation, has its downsides, including reduced nutrient intake, high saturated fat content, and potential cholesterol-raising effects.

Keto coffee and cholesterol

Keto coffee, also known as bulletproof coffee, is a popular drink among followers of the ketogenic diet. It typically involves adding butter or coconut oil (or MCT oil) to coffee as a substitute for breakfast. While the ketogenic diet is generally considered healthy and can help lower cholesterol levels in the long term, some people may need to adjust their keto diet to avoid raising their cholesterol levels in the short term.

Cholesterol and Coffee

Coffee does not contain cholesterol, but it can affect how your body produces it. Certain oils in coffee, namely cafestol and kahweol, are known to increase LDL ("bad") cholesterol levels in humans. These oils are called diterpenes and are found in the coffee bean. The amount of diterpenes in a cup of coffee depends on the brewing method. For example, paper filters can help minimise the amount of natural oils in coffee, while unfiltered coffee, such as espresso, boiled coffee, French press coffee, and Turkish coffee, will have higher levels of these oils.

A person on Reddit reported that their blood tests showed increased cholesterol levels after they started drinking bulletproof coffee. However, they acknowledged that this might not be due to the coffee, and other factors could be at play. Another person commented that coconut oil is preferable to butter in bulletproof coffee as it contains mostly good saturated fats and has zero cholesterol.

However, another commenter disagreed, stating that coconut oil increases LDL particle count more than butter. They cited a study that supported this claim:

> "Coconut oil is actually worse than butter for LDL particle count: ApoB = LDL particle count (longer post) Apolipoprotein B was also higher on butter (86 +/- 20 mg/dl) and coconut oil (91 +/- 32 mg/dl) than on safflower oil (77 +/- 19 mg/dl). Cox C, et al. ("Effects of coconut oil, butter, and safflower oil on lipids and lipoproteins in persons with moderately elevated cholesterol levels." J Lipid Res. 1995 Aug;36(8):1787-95.)"

Adjusting Your Keto Diet

If you have high cholesterol levels and want to try the keto diet, it's important to consult a healthcare professional to determine if the diet is suitable for you. Most research suggests that keto diets can help lower total cholesterol and LDL ("bad") cholesterol levels while raising HDL ("good") cholesterol levels. However, in some cases, the keto diet may raise total and LDL cholesterol levels in the short term.

To avoid this, you can adjust your keto diet by avoiding artificial trans fats, processed meats, and fried foods, as these may increase your risk of heart disease. You can also replace some saturated fats in the diet with monounsaturated fats found in avocados, olive oil, nuts, and nut butters. Additionally, certain polyunsaturated fats, such as omega-3 fats from flax seeds, chia seeds, walnuts, and fatty fish, may help lower triglyceride levels and increase HDL cholesterol.

While keto coffee may contribute to increased cholesterol levels due to the presence of natural oils in the coffee bean, the overall impact on cholesterol depends on various factors, including brewing method, the amount consumed, and individual sensitivity to caffeine. Adjusting the structure of your keto diet by incorporating healthier fats and avoiding processed meats and fried foods can help lower cholesterol levels.

Caffeine withdrawal symptoms

Quitting keto coffee can lead to caffeine withdrawal symptoms, which can be uncomfortable and affect your body in several ways. Here are some detailed explanations of common caffeine withdrawal symptoms:

Headaches: This is often the first symptom noticed when reducing caffeine consumption. Caffeine causes blood vessels in the brain to constrict, slowing blood flow. When you stop consuming it, your blood vessels expand, blood flow accelerates, and the increased pressure can trigger a caffeine withdrawal headache. These headaches can vary in length and severity as the brain adapts to the increased blood flow.

Anxiety: Abruptly stopping caffeine consumption can lead to feelings of anxiety. This reaction is thought to have both physiological and psychological causes. If your caffeine intake includes sugar (such as in soda or sweetened coffee), the anxiety can be even more intense. Animal studies suggest that suddenly removing sugar from the diet after prolonged consumption can contribute to anxiety.

Sleepiness: Caffeine blocks receptors for adenosine, a neurotransmitter that makes you feel drowsy. When you stop consuming caffeine, those receptors are no longer blocked, and you become more susceptible to feelings of sleepiness and fatigue.

Irritability: Caffeine positively affects energy levels and mood. Reducing or delaying your caffeine intake can lead to irritability and grumpiness.

Nausea: Some people experience an upset stomach when they cut back on caffeine.

Tremors: Consuming large amounts of caffeine can cause tremors, especially in those who are not used to it. However, reducing or stopping caffeine consumption can also lead to tremors, particularly in the hands.

Difficulty concentrating: Caffeine increases levels of adrenaline and stimulates the release of excitatory neurotransmitters like dopamine and norepinephrine. Cutting back on caffeine can negatively impact your concentration and make it challenging to focus.

Depressed mood: Caffeine increases alertness and feelings of well-being. Abstaining from it can lead to a depressed mood, with feelings of sadness.

Low energy: If you rely on caffeine to boost your energy, stopping or reducing your intake can result in feelings of lethargy and decreased energy levels.

To reduce the impact of caffeine withdrawal symptoms, it is recommended to gradually cut back on caffeine intake, stay hydrated, boost your energy levels through exercise and nutrient-dense foods, practice stress-reduction techniques, and ensure you get adequate sleep.

Blood sugar balancing

Coffee's impact on blood sugar levels is a complex topic that has been the subject of numerous studies. While some evidence suggests that caffeine can impair glucose metabolism and insulin response in the short term, leading to elevated blood glucose levels, long-term coffee consumption is associated with a reduced risk of developing Type 2 diabetes.

The Role of Caffeine

Caffeine is the main compound in coffee that affects blood sugar levels. It stimulates the central nervous system by blocking the action of adenosine, a metabolite that regulates energy levels. This blockage increases energy and alertness but can also impair insulin's effectiveness, leading to decreased insulin sensitivity. This effect has been observed in both healthy individuals and those with Type 2 diabetes, although it may last longer in people with existing metabolic impairments.

Additionally, caffeine increases epinephrine (adrenaline) levels in the blood, which can cause insulin resistance, impair glucose control, and trigger glucose production. However, the amount of epinephrine released by caffeine is relatively small, and its impact on glucose levels is likely minimal.

The Impact of Coffee Consumption

Long-term epidemiological studies consistently show that drinking coffee lowers the risk of developing Type 2 diabetes. This effect is attributed to compounds other than caffeine, such as chlorogenic acids, which are also found in fruits and vegetables. Chlorogenic acids have been shown to improve glucose metabolism by inhibiting glucose production in the liver, reducing intestinal absorption of glucose, stimulating glucose uptake by fat and muscle tissues, and improving insulin sensitivity in peripheral tissue.

One study found that adults who consumed at least one cup of coffee per week had a 22% lower risk for prediabetes and a 34% lower risk for Type 2 diabetes compared to non-coffee drinkers. Another study in women without a history of diabetes showed that drinking regular or decaf coffee for eight years was associated with a reduced risk of developing Type 2 diabetes, with a more significant reduction associated with higher consumption.

Individual Variations

It is important to note that the effects of coffee and caffeine on blood sugar levels can vary among individuals. Genetics plays a role, with "fast metabolizers" and "slow metabolizers" exhibiting differences in how caffeine affects their glucose and insulin levels. Additionally, other factors such as diet, exercise, stress, and sleep can influence blood sugar levels, making it challenging to isolate the impact of coffee consumption.

Recommendations

If you are concerned about blood sugar balancing, it is advisable to consult with a healthcare professional. While cutting out coffee may not be necessary, pairing it with high-carb meals may exacerbate its short-term effects on insulin sensitivity. Switching to decaf coffee or green tea may offer similar long-term benefits without the same degree of short-term impact on insulin sensitivity as regular coffee. Additionally, consuming coffee without adding sugar or artificial sweeteners is recommended to avoid increasing the risk of developing Type 2 diabetes.

Keto coffee and nutrient intake

Keto coffee is a popular drink among those on a ketogenic diet, which is a low-carb, high-fat, and moderate protein diet. It is made by adding butter and medium-chain triglycerides (MCT) oil to coffee. The MCT oil is clear, odourless, and flavourless, so it doesn't alter the taste of the coffee. This combination of butter and MCT oil is known as "bulletproof coffee".

Nutrient Intake on a Ketogenic Diet

When following a ketogenic diet, it is important to ensure adequate nutrient intake. The diet itself can be quite restrictive, eliminating many food sources of essential nutrients. Here are some considerations regarding nutrient intake when consuming keto coffee:

• Reduced Nutrient Intake: Bulletproof coffee is often recommended as a meal replacement, particularly for breakfast. However, it is important to note that it lacks several essential nutrients. While grass-fed butter contains some beneficial fatty acids and vitamins, MCT oil is a refined and processed fat that does not provide any essential nutrients. Replacing a meal with bulletproof coffee can significantly reduce your overall nutrient intake.
• High in Saturated Fat: Keto coffee is very high in saturated fat due to the butter and MCT oil. While the health effects of saturated fat are controversial, many health professionals advise limiting its intake. Excessive consumption of saturated fat may be harmful and could potentially increase the risk of heart disease. Therefore, it is important to monitor your saturated fat intake when consuming keto coffee regularly.
• Cholesterol Levels: Butter in keto coffee can effectively raise LDL ("bad") cholesterol levels. Studies have shown that consuming butter can increase LDL cholesterol more than equal amounts of coconut oil or olive oil. If you have elevated cholesterol levels or are at risk for heart disease, consider consulting a healthcare professional before regularly consuming keto coffee.
• Caution with Other Meals: When replacing a meal with keto coffee, it is important to ensure that your other meals provide a balanced and nutrient-rich diet. Focus on including a variety of whole foods such as eggs, lean meat, oily fish, low-carb vegetables, and low-carb, natural products like almond or chickpea flour. Avoid processed and refined foods, as well as artificial sweeteners, which can have negative health effects.
• Supplementing with Nutrient-Rich Foods: To compensate for the reduced nutrient intake from bulletproof coffee, ensure that your other meals are nutrient-dense. Include foods rich in vitamins, minerals, and fibre. For example, leafy greens, nuts, seeds, and avocados can provide essential nutrients while still adhering to the ketogenic diet.

In conclusion, while keto coffee can be a tasty and satisfying drink, it is important to be mindful of its impact on your overall nutrient intake. Ensure that your diet as a whole remains balanced and nutrient-rich to support your health and well-being while following a ketogenic diet.

Keto coffee and weight loss

The keto diet is a low-carb, high-fat diet that has helped people lose weight. The diet involves slashing your carb intake and replacing it with high-fat foods. Coffee is 100% keto-friendly, as it contains caffeine, a stimulant that triggers fat burning. However, coffee also encourages the body to burn carbs and sugars, which goes against the keto diet concept.

Benefits of Keto Coffee

Keto coffee can be beneficial for weight loss, as it can suppress your appetite and increase the breakdown of fat. Research has shown that caffeine significantly increases resting metabolic rate (RMR) and promotes weight and fat loss. The potential for caffeine to increase the breakdown of fat in the body also suggests it has the ability to elevate ketones. A study found that ketone levels increased by 88% and 116% respectively, compared to a control group that had breakfast without caffeine.

How to Make Keto Coffee

When making keto coffee, it is important to avoid adding sugar, as this will throw you out of ketosis. Instead, use a natural sweetener such as xylitol or stevia. Milk is also not recommended, as the carbs will add up, especially if you drink multiple cups of coffee throughout the day. Instead, you can add a dash of heavy cream or grass-fed butter to your coffee, as the keto diet welcomes natural, high-fat foods.

Potential Downsides of Keto Coffee

While keto coffee can be beneficial for weight loss, it is important to consume it in moderation. Bulletproof coffee, a popular keto coffee, is very high in saturated fat, which may be harmful in massive doses. Additionally, butter seems to be particularly effective at raising LDL cholesterol levels, which could increase the risk of heart disease.

Keto coffee can be a helpful tool for weight loss on the keto diet, as it can suppress appetite and increase fat burning. However, it is important to consume it in moderation and be mindful of the potential downsides, such as high saturated fat content and increased cholesterol levels. As always, consult with a healthcare professional before making any significant changes to your diet.

Frequently asked questions