Dante Carrillo
If you're on 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 there are plenty of keto-friendly alternatives to sugar that you can use to sweeten your coffee. These include monk fruit, stevia, erythritol, xylitol, sucralose, honey, maple syrup, and agave syrup. You can also add heavy cream, grass-fed butter, or MCT oil to your coffee to make it more keto-friendly and give it a little extra kick.
| Characteristics | Values |
|---|---|
| Sweeteners | Stevia, Sucralose, Erythritol, Xylitol, Monk Fruit, Yacon Syrup, Honey, Maple Syrup, Agave Syrup, Coconut Sugar, Cinnamon, Unsweetened Cocoa Powder, Plant-Based Milk |
| Creamers | Heavy Cream, Grass-Fed Butter, MCT Oil, Nut Pods, Better Half Coconut Cream & Almond Milk, Onnit Emulsified MCT Oil Creamer, Organic Valley Heavy Whipping Cream, SuperCreamer, PowerCreamer, Unsweetened Keto Coffee Creamer, Organic Creamer Coconut Milk, Skinny Mixes Keto Coffee Creamer |
What You'll Learn
Monk fruit sweetener
There are a few different ways to use monk fruit sweetener in coffee. One option is to simply add the monk fruit sweetener directly to the coffee grounds before brewing. Another option is to make a monk fruit simple syrup by combining the sweetener with water and heating it until the sweetener dissolves. This simple syrup can then be added to hot or iced coffee. Additionally, monk fruit sweetener can be used in combination with other sugar substitutes, such as erythritol, to create a custom blend that suits individual taste preferences.
Some people may prefer to use a monk fruit-sweetened coffee creamer instead of adding the sweetener directly to their coffee. There are store-bought options available, such as the Lakanto Sugar-Free Coffee Syrup, which comes in various flavours like vanilla, caramel, and hazelnut. However, some people prefer to make their own keto-friendly coffee creamer at home to avoid additives and artificial sweeteners found in store-bought products. When making a homemade creamer, monk fruit sweetener can be combined with ingredients like almond milk, heavy cream, and vanilla extract to create a delicious and healthy alternative to traditional coffee creamers.
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Stevia
Today, stevia is used globally as a zero-calorie sweetener to reduce energy and added sugar content in foods and beverages. It is often used in sugar- and calorie-reduced food and beverage products as an alternative to sugar. It is available in both liquid and powdered form and can be used to sweeten everything from drinks to desserts. However, because it is much sweeter than regular sugar, recipes require less stevia to achieve the same flavour. For each cup, or 200 grams, of sugar, substitute only 1 teaspoon, or 4 grams, of powdered stevia.
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Erythritol
When substituting erythritol for sugar, use about 1 1/3 cups (267 g) of erythritol for each cup (200 g) of sugar. Erythritol is also combined with other sweeteners like monk fruit and stevia in some keto-friendly coffee syrup blends.
Some people complain about gastrointestinal distress after consuming erythritol, but it may cause fewer problems than other sugar alcohols like xylitol.
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Xylitol
However, it is important to note that xylitol has been associated with some adverse effects. Consuming high doses of xylitol may be unsafe and could cause digestive issues such as diarrhea and gas. Additionally, a 2024 study found that high levels of xylitol in the blood may be associated with an increased risk of heart attack or stroke. Furthermore, xylitol is highly toxic to dogs and can lead to hypoglycemia or even death, so it is important to keep it away from pets.
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MCT oil
MCT stands for medium-chain triglycerides, which are saturated fats that the body can metabolise quickly. MCT oil is commonly used by people following the low-carbohydrate ketogenic diet.
- Brew 8-12 ounces of black coffee in your coffee maker.
- Put the hot coffee in a blender, adding 1-2 tablespoons of MCT oil and either 1-2 teaspoons of ghee or 1-2 tablespoons of grass-fed, unsalted butter.
- Blend for 30 seconds, until the coffee becomes creamy and resembles a latte.
It's important not to replace all of your daily coffees with bulletproof coffee, as it is very high in calories. Instead, have one bulletproof coffee a day, perhaps in the middle of the day when you need an energy boost.
- Helping to lower cholesterol levels by increasing HDL (good) cholesterol and decreasing LDL (bad) cholesterol.
- Improving skin health by facilitating collagen production, which keeps skin looking firm and youthful.
- Increasing bone density by improving calcium absorption.
- Lowering blood sugar levels by increasing insulin sensitivity.
- Helping to control epileptic episodes by facilitating the production of ketones, which have anti-seizure properties.
- Acting as an antioxidant, protecting the body against damage caused by free radicals.
- Aiding with the absorption of fat-soluble vitamins.
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