Madeleine Hull
Coffee is a staple for many people, but how does it fit into a keto diet? The good news is that coffee is keto-friendly, and there are several ways to prepare it that align with the diet's low-carb, high-fat approach. The key is to avoid adding sugar and milk, which contains lactose, a form of sugar. Instead, keto-approved additions include heavy cream, grass-fed butter, MCT oil, and sugar-free sweeteners like Stevia. Blending all the ingredients is a popular way to make keto coffee, resulting in a frothy, creamy texture. So, if you're on a keto diet, you don't have to give up your daily coffee fix; simply adjust your ingredients and preparation methods to make it keto-compliant.
| Characteristics | Values |
|---|---|
| Coffee | Black coffee, instant coffee, cold brew, espresso |
| Fats | Heavy cream, grass-fed butter, ghee, MCT oil, coconut oil, almond milk, coconut milk |
| Sweeteners | Sugar-free, stevia, erythritol, liquid stevia mix, sugar-free syrups |
Black coffee
To elevate your black coffee, try using quality instant coffee made with 100% single-origin Arabica beans for an easy, yet delicious caffeine fix. If you don't like drinking your coffee plain, there are plenty of milk alternatives you can use instead.
It is important to give up milk on the keto diet because it contains lactose, a sugar. Instead, you can use heavy cream, almond milk, or keto-friendly creamers that are almond or coconut milk-based.
If you need to sweeten your coffee, you can add a sugar-free alternative such as Stevia or monk fruit.
When making keto coffee, it is best to use high-quality coffee beans, as some coffee beans contain mould toxins. Instant coffee or espresso can also work if that is all you have.
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Heavy cream
If you are making keto coffee, it is important to give up milk because it contains lactose, which is a sugar. Instead, opt for heavy cream or other keto-friendly milk alternatives such as almond milk or coconut milk.
When preparing keto coffee, it is also important to use a blender or frother to mix the ingredients well. This is crucial to blend the fat from the butter into the hot coffee and create a foamy texture.
Overall, heavy cream is an essential ingredient in keto coffee, providing a creamy texture and a good source of fat to keep you full and energized throughout the day.
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Grass-fed butter
When choosing grass-fed butter for keto coffee, it is important to select a product that is sugar-free, carb-free, gluten-free, and non-GMO. Some recommended brands include Anchor New Zealand Butter, Black & Bolyard Brown Butter, Organic Valley Butter, Beurre D’Isigny French Butter, and Kerrygold Pure Irish Butter. These brands can be found on Amazon and in most grocery stores.
To make keto coffee, simply brew your coffee using your favourite method, then add the coffee to a blender along with one tablespoon of grass-fed butter, one tablespoon of coconut oil, and one tablespoon of heavy cream. Blend for 30-40 seconds, until smooth and frothy. Pour the coffee into a mug, and enjoy!
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Sugar-free syrup
When adding sugar-free syrup to your keto coffee, simply stir one to two tablespoons into your hot or cold coffee. The syrup will dissolve easily and provide a sweet, indulgent taste without kicking you out of ketosis.
In addition to coffee, sugar-free syrup can be used in a variety of other applications. You can add it to smoothies, cocktails, or use it as a topping for pancakes, ice cream, or oatmeal. With its versatility and great taste, sugar-free syrup is an excellent way to satisfy your sweet tooth while adhering to the keto diet.
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Sugar-free sweetener
- Zero calories and zero net carbs: Unmetabolised carbs do not count towards your net carb intake, so look for options with zero calories and carbs.
- Glycemic index score: Choose a sweetener with a minimal effect on blood sugar levels to ensure you stay in ketosis.
- Stability at high temperatures: Some sweeteners can make coffee bitter or change its flavour when mixed at high temperatures, so opt for those that are stable.
- No side effects: Choose a sweetener that is safe to consume and does not cause any adverse side effects, such as bloating or digestive issues.
Now that we know what to look for, let's explore some of the best sugar-free sweeteners for keto coffee:
Stevia
Stevia is a popular choice for a sugar-free sweetener and is derived from a herb. It is 200 times sweeter than sugar, so a little goes a long way. Stevia is available in powder or syrup form and is carb-free and zero-calorie. It may also help lower blood sugar levels.
Erythritol
Erythritol is a sugar alcohol that mimics the taste of sugar but has only 5% of the calories. It is about 70-80% as sweet as sugar and has a different mouthfeel, so some people may prefer it in smaller quantities. Erythritol has a small molecular size, making it easy to digest, and it may also help lower blood sugar levels.
Yacon Syrup
Yacon syrup is derived from the root of the Yacon plant and contains small amounts of carbohydrates. However, these carbohydrates are not digested by the body, making it a keto-friendly option. Yacon syrup is about 70% as sweet as table sugar and should be added directly to your coffee rather than cooked.
Sucralose (Splenda)
Sucralose is an artificial sweetener commonly known as Splenda. Pure sucralose is 600 times sweeter than sugar, but Splenda is a combination of sucralose, maltodextrin, and dextrose, which adds about 1g of carbs per packet. It can be used as a 1:1 substitute for sugar, but if you choose pure sucralose, use a very small amount due to its intensity.
Xylitol
Xylitol is another sugar alcohol that is commonly used in sugar-free candy and gum. It has about 4g of carbohydrates per teaspoon, but these are not processed by the body and do not affect blood sugar levels. Xylitol is as sweet as sugar, making it an easy substitute for keto coffee. However, it can cause bloating and digestive issues for some people, so it is best to start with small amounts and discontinue use if discomfort occurs.
Monk Fruit
Monk fruit is a natural sugar alternative that originates from Northern Thailand and Southern China, where it is called Luo Han Guo. It is widely used in Chinese medicine and is 100-250 times sweeter than sugar, depending on the concentration of natural sugars called mogrosides. Monk fruit has no carbs, no calories, and a zero glycemic index, making it an ideal keto sweetener for coffee.
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Frequently asked questions
Keto coffee is a drink that is compatible with the keto diet, which is a low-carb, high-fat diet. Keto coffee typically includes black coffee with added heavy cream, grass-fed butter, MCT oil, or coconut oil.
The key difference is what is added to the coffee. In regular coffee, you typically add milk, sugar, and/or cream. In keto coffee, you add coconut oil, butter, and either half-and-half or heavy cream.
Keto coffee provides the benefits of caffeine, including increased energy and focus. Additionally, the combination of oil and butter in keto coffee creates appetite-suppressing effects, aiding in weight loss. The healthy fats and antioxidants give the coffee a nutrient boost.
To make keto coffee, simply add all the ingredients (black coffee, heavy cream or grass-fed butter, and MCT oil or coconut oil) into a blender and blend until smooth and frothy. Serve it in a coffee mug and enjoy! You can also add a sugar substitute if you prefer a sweeter coffee.
