Sweetening Coffee On Keto: Natural Sugar Alternatives

If you're following a keto diet, you might be wondering how to make your coffee taste good without all the carbs and sugar. The good news is that black coffee is keto-friendly, but if you're looking to sweeten it up, you'll need to choose a low-glycemic natural sweetener. Sugar is a big no-no on the keto diet, and artificial sweeteners are arguably even worse, often laden with chemicals that can cause negative health effects. So, what are your options?

Well, there are a few keto-friendly sweeteners you can choose from. Stevia is a natural sweetener derived from the Stevia rebaudiana plant, and it's much sweeter than regular sugar, so a little goes a long way. Monk fruit is another natural sweetener that's 100-250 times sweeter than sugar but contains no calories or carbs, making it a great option for keto. Erythritol, xylitol, sucralose, and yacon syrup are also keto-friendly sweeteners you can try.

In addition to choosing a keto-friendly sweetener, you can also add a keto-friendly creamer to your coffee. Heavy cream is a simple option that will keep your coffee between 0-2 grams of carbs. MCT oil is another great choice, especially if you're looking for a dairy-free option. It creates a silky texture when blended into coffee, and it will quickly convert to ketones in your body, pushing you further into ketosis.

Monk fruit sweetener

When buying monk fruit sweetener, be sure to check the ingredients label as it is sometimes mixed with sugar, molasses, or other sweeteners that can alter the total calorie and carb content. The amount of monk fruit sweetener you use may vary depending on the brand and the other ingredients included. Some brands recommend substituting monk fruit sweetener in a 1:1 ratio with sugar, while others advise cutting the amount of sweetener in half.

Some popular brands of monk fruit sweetener include ZenSweet and Lakanto. ZenSweet's monk fruit sweetener is a blend of erythritol, inulin, and monk fruit extract, while Lakanto's monk fruit sweetener contains erythritol and monk fruit extract. Both brands offer a range of products, including liquid sweeteners and syrups, that can be used to sweeten coffee.

Overall, monk fruit sweetener is a great option for people following a keto diet who want to sweeten their coffee without compromising their dietary restrictions.

Erythritol

For best results, swap about 1 1/3 cups (267 grams) of erythritol for each cup (200 grams) of sugar. Keep in mind that it tends to have a cooling mouthfeel and doesn't dissolve as well as sugar, which can leave foods with a slightly gritty texture. Erythritol is excellent for sweetening coffee or tea and can be used for baking.

According to WebMD, the maximum amount of erythritol the human body can tolerate is 1 gram for every kilogram of body weight. It is excellent for those on a keto diet as it can replace sugar in recipes in the same quantities and has a similar texture (crystal granules or powder). Erythritol is also one of the best keto-friendly sweeteners for coffee as it is minimally processed and brings several health benefits alongside a delicious taste.

Xylitol

It is also important to note that xylitol is extremely toxic to dogs and can quickly become fatal. Even small doses can cause severe reductions in blood sugar and liver failure in pups. Therefore, it is crucial to keep xylitol out of the reach of any animals.

Natural, zero-carb sweeteners

Stevia

Stevia is a natural sweetener derived from the Stevia rebaudiana plant. It is a nonnutritive sweetener, meaning it contains little to no calories or carbs. Stevia is much sweeter than regular sugar, so you only need a small amount to achieve the desired level of sweetness. It is available in both liquid and powdered forms and can be easily added to your coffee. However, it may not be suitable for baking.

Monk Fruit

Monk fruit sweetener is a natural sweetener extracted from the monk fruit, a plant native to southern China. It is incredibly sweet, ranging from 100 to 250 times sweeter than regular sugar. It contains no calories or carbs, making it ideal for the keto diet. Monk fruit extract is a great option for sweetening your coffee without affecting your ketosis.

Erythritol

Erythritol is a type of sugar alcohol that occurs naturally. It is about 80% as sweet as regular sugar but contains only 5% of the calories. Erythritol has been shown to help lower blood sugar levels. It is commonly used in baking and cooking and can be substituted for sugar in various recipes. However, it may leave a slightly gritty texture in foods due to its lower solubility compared to sugar.

Xylitol

Xylitol is another type of sugar alcohol found in products like sugar-free gum, candies, and mints. It is as sweet as sugar but contains fewer calories and carbs. Xylitol can be easily added to coffee and other beverages. It can also be used in baked goods but may require additional liquid in the recipe as it tends to absorb moisture. Note that xylitol has been associated with digestive problems when consumed in high doses.

Yacon Syrup

Yacon syrup is derived from the roots of the yacon plant, which is native to South America. It is rich in fructooligosaccharides (FOS), a type of soluble fiber that the body cannot digest. Yacon syrup contains about half the calories of regular sugar and has been found to help reduce blood sugar and insulin levels. It is an excellent natural sweetener for coffee and other beverages. However, it is not recommended for cooking as the FOS can break down at high temperatures.

Keto-friendly creamers

If you're new to keto, it can be challenging to identify what makes a coffee creamer keto-friendly. Keto-friendly creamers are usually non-dairy alternatives with a high amount of saturated fat derived from palm and coconut oil, lard, butter, and cocoa butter. They are also low in sugar and carbs.

Best keto-friendly creamers

• Califia Farms Better Half Coconut Cream & Almond Milk Creamer: This creamer is keto-friendly, dairy-free, Whole30-compliant, and vegan.
• Nutpods Creamer Variety 4-Pack: This creamer comes in four different flavours and is unsweetened and fat-free.
• 360 Nutrition Keto Vanilla Sweetened Powdered Coffee Creamer: This is a budget-friendly, powdered creamer that blends well with coffee.
• Prymal Salted Caramel Coffee Creamer: This salted caramel creamer will satisfy your sweet cravings without adding syrups and additives.
• Laird Superfood Creamer, Unsweetened: This creamer is packed with nutrients and is suitable for those who are lactose-intolerant.
• Divine Health Keto Zone MCT Oil Powder, French Vanilla: This is a flavoured, keto-friendly creamer.
• Bulletproof InstaMix Creamer: This is a keto staple that mixes well with coffee.
• KITU Keto Coffee Super Creamer: This liquid, keto-approved creamer comes in several flavours and has zero added sugars.
• Milkadamia Unsweetened Vanilla Macadamia Milk: This is a plant-based creamer made from keto-friendly macadamia nuts.
• Left Coast Keto Creamer With MCT Oil: This keto-friendly creamer is made with MCT oil, ghee, coconut oil, cacao butter, and sunflower lecithin.
• Grasso Foods Coffee Booster Organic High Fat Coffee Creamer: This cacao-based creamer is made with virgin coconut oil, grass-fed ghee, and raw cacao powder.
• Picnik Unsweetened Keto Creamer: This creamer is packed with grass-fed butter, whey protein, and MCT oil.
• So Delicious Organic Creamer Coconut Milk: Coconut milk creamer is a great option for keto dieters as it has zero carbs.
• Omega PowerCreamer Original Keto Coffee Creamer: This creamer is loaded with ghee, MCT oil, and coconut oil.
• Organic Valley Heavy Whipping Cream: While not a traditional creamer, heavy whipping cream is high in fat and low in carbs.

Frequently asked questions