Convenience Store Keto: Is 7-11 Coffee Keto-Friendly?

If you're on the keto diet, you might be wondering if 7-11 coffee is safe to drink. The short answer is yes, but there are a few things to keep in mind. Firstly, plain black coffee and espresso are keto-friendly as they have almost no carbs. However, coffee drinks with milk or sugar, such as lattes and mochas, are not keto-friendly and should be avoided. Additionally, while 7-11 does offer a variety of coffee options, including different blends, flavours, and add-ins, it's important to check the nutritional information to ensure that your chosen drink fits within your keto diet.

Keto-friendly coffee at 7-11

If you're on a keto diet and looking for a coffee fix, 7-11 has a few options that might work for you. Here's a guide to help you navigate your next coffee run while staying keto-friendly.

Plain Black Coffee

The simplest option is to go for plain black coffee, which is naturally keto-friendly as it contains almost no carbs. A single 8 oz. (1 cup) serving of black coffee has .1 grams of fat, 0 carbs, and .3 grams of protein, making it a good choice for those on a keto diet.

Keto Coffee with Added Fats

You can also make your coffee more keto-friendly by adding healthy fats to your plain black coffee. This is known as "keto coffee." Keto coffee typically includes unsweetened coffee with added fats such as butter, heavy cream, half-and-half, or MCT oil.

A popular version of keto coffee is "Bulletproof Coffee," popularized by healthy lifestyle guru Dave Asprey. The original Bulletproof coffee is made with high-quality coffee, unsalted grass-fed butter, and medium-chain triglycerides (MCT) from refined coconut oil.

Starbucks Options

If you're looking for a coffee with a bit more flavour, 7-11 offers Starbucks options that are keto-friendly. These include the Starbucks Cold Brew Black Unsweetened and the Starbuck Nitro Cold Brew. These options provide your caffeine fix while keeping you within your keto macros.

Caution with Flavoured Coffee

While 7-11 offers a variety of flavoured coffee options, it's important to be cautious. Coffee drinks with added syrups, milk, or sweeteners are likely to be high in carbohydrates and not keto-friendly. For example, a single vanilla latte can have up to 27 grams of carbs, which is typically more than the daily carb allowance on a keto diet.

So, if you're on a keto diet and craving a coffee from 7-11, stick to plain black coffee, keto coffee with added healthy fats, or the Starbucks options mentioned above. Enjoy your coffee while staying true to your keto diet!

Black coffee is keto-friendly

However, if you want to make your coffee more calorically dense and boost your macros, you can add healthy keto fats. This is known as keto coffee. Keto coffee is essentially any unsweetened coffee with added fat, including butter, heavy cream, half and half, and MCT oil.

A specific type of keto coffee known as "Bulletproof coffee" was popularized by healthy lifestyle guru Dave Asprey. It is made with high-quality coffee combined with unsalted grass-fed butter and medium-chain triglycerides (MCT) from refined coconut oil.

You can also create your own version of keto coffee by adding other healthy keto fats and supplements like collagen powder, heavy cream, and ghee. For a non-dairy option, tallow is an excellent choice.

When preparing keto coffee, it is important to avoid coffee drinks that are not explicitly keto-friendly. This includes popular choices like caffe latte and any coffee with whole milk. Instead, stick to black coffee, espresso (2 grams carbs), espresso macchiato (1.2 grams carbs), or Americano (2 grams carbs).

By having your coffee black or prepared as keto coffee, you can enjoy the benefits of coffee on a keto diet. Coffee can support ketosis by improving glucose metabolism and promoting metabolic health. It is also associated with reduced risks of metabolic syndrome, type II diabetes, and cognitive decline. Additionally, coffee and keto may enhance each other's benefits, such as reducing inflammation, supporting cognitive function, combating aging, and boosting metabolism.

So, if you're on a keto diet, feel free to enjoy your black coffee or experiment with making your own keto coffee creations!

Coffee with added fat is keto-friendly

Coffee is a staple morning drink for many people, and the good news is that coffee is keto-friendly. However, it's important to prepare it in a keto-friendly way to align with the ketogenic diet's low-carb, high-fat approach.

A single 8 oz. (1 cup) serving of black coffee has minimal fat, no carbs, and a negligible amount of protein. Therefore, black coffee, on its own, does not contribute significantly to the recommended macronutrient percentages on a keto diet. However, coffee can be made more calorically dense and keto-friendly by adding healthy fats.

Keto coffee, also known as "Bulletproof Coffee," involves adding unsalted grass-fed butter, medium-chain triglycerides (MCT) from refined coconut oil, or other healthy fats like heavy cream, ghee, or MCT oil. These additions boost the fat content while keeping the carb count low, making it ideal for a keto diet.

When it comes to 7-11 coffee, the options available may vary, but you can certainly find ways to make it keto-friendly. Here are some tips to keep your 7-11 coffee keto-compliant:

• Stick to black coffee: Opt for plain black coffee or espresso at 7-11. These options have minimal carbs and, while short on fat, provide the benefits of coffee, including enhanced mental clarity and cognitive function.
• Avoid sweetened drinks: Stay away from popular choices like caffe latte, vanilla latte, caramel macchiato, or hazelnut mocha. These drinks are typically loaded with carbs and sugar, which can quickly exceed your daily carb limit on a keto diet.
• Customize your order: If you want a more indulgent option, consider adding your own healthy fats to a plain coffee. For example, you could bring your own MCT oil, grass-fed butter, or heavy cream to add to your coffee. Just be mindful of the amounts to stay within your desired fat and calorie intake.
• Explore keto-friendly alternatives: Look for unsweetened coffee options or those with added healthy fats. For example, a "Peanut Butter and JAMs Cappuccino" might be a tasty treat, but always check the nutritional information if available.
• Check nutrition labels: Whenever possible, review the nutrition facts and ingredient lists before purchasing a coffee at 7-11. This will help you make an informed decision about whether the drink aligns with your keto diet goals.

In summary, coffee with added fat is indeed keto-friendly. By preparing your coffee with healthy fats and avoiding excessive carbs and sugar, you can enjoy your morning brew while staying true to your keto diet. So, feel free to grab a cup of coffee at 7-11 and customize it to fit your keto lifestyle!

Coffee drinks to avoid on keto

Coffee is a keto-friendly drink, but the additions to it may not be. It is best to avoid high-carb additions like regular milk, sweetened creamers, sugar, honey, and standard flavouring syrups.

Starbucks Pumpkin Spice Latte

Although Starbucks' Pumpkin Spice Latte is a fall favourite, it is not keto-friendly. This drink is often packed with sugar and other additives that can kick you out of ketosis.

Starbucks Peppermint Mocha

Another popular Starbucks drink, the Peppermint Mocha, is also not keto-friendly. Like the Pumpkin Spice Latte, it contains high amounts of sugar and other additives that can spike your blood sugar and kick you out of ketosis.

French Vanilla Coffee

French Vanilla Coffee, such as the one available at 7-11, is mostly carbohydrate by weight, including maltodextrin. It is best to be avoided on a keto diet.

Fruit Juice-Based Coffee

Fruit juices are naturally high in carbs, so even natural fruit juice-based coffees are not recommended on the keto diet. They can quickly add up your carb intake and hinder your progress.

Coffee with High-Carb Add-Ins

When ordering or making coffee, be mindful of the add-ins. Regular milk, sweetened creamers, sugar, honey, and standard flavouring syrups are all high in carbs and can affect your ketosis. Opt for keto-friendly alternatives like unsweetened plant-based creamers, heavy whipping cream, zero-calorie sweeteners, or sugar-free syrups instead.

Drawbacks of caffeine

While caffeine is generally safe in low-to-moderate amounts, high levels of consumption can lead to several unpleasant and even dangerous side effects. Here are some of the drawbacks of consuming too much caffeine:

Anxiety and Nervousness

Caffeine works by blocking the effects of adenosine, a brain chemical that makes you feel tired. It also triggers the release of adrenaline, the "fight-or-flight" hormone associated with increased energy. However, at higher doses, these effects may become more pronounced, leading to anxiety and nervousness. Caffeine-induced anxiety disorder is one of the four caffeine-related syndromes listed in the Diagnostic and Statistical Manual of Mental Disorders (DSM). Extremely high daily intakes of 1,000 mg or more per day have been linked to nervousness and jitteriness in most people. Even moderate intake may lead to similar effects in caffeine-sensitive individuals.

Interference with Sleep

Caffeine's ability to help people stay awake can negatively impact sleep quality and quantity. Studies have found that higher caffeine intake increases the time it takes to fall asleep and may decrease total sleep time, especially in the elderly. Caffeine consumed later in the day may interfere with sleep as its effects can take several hours to wear off. Research has shown that while caffeine remains in the system for an average of five hours, this period can range from one and a half to nine hours, depending on the individual. To optimize sleep, it is recommended to cut off caffeine consumption by the early afternoon.

Digestive Issues

While small to moderate amounts of coffee can improve gut motility, larger doses may lead to loose stools or even diarrhea in some people. Additionally, some studies suggest that caffeinated beverages may worsen gastroesophageal reflux disease (GERD). Given the significant effects of caffeine on digestive function, reducing coffee intake or switching to tea may be beneficial if digestive issues arise.

Rhabdomyolysis

Rhabdomyolysis is a severe condition in which damaged muscle fibers enter the bloodstream, leading to kidney failure and other problems. While rare, there have been reports of rhabdomyolysis related to excessive caffeine intake. To reduce the risk, it is recommended to limit caffeine intake to about 400 mg per day, unless one is accustomed to consuming more.

Addiction and Withdrawal

Caffeine may lead to psychological or physical dependency, especially at high dosages. Going without caffeine for several hours may result in withdrawal symptoms such as headaches, fatigue, and caffeine cravings in those who consume large amounts daily.

Increased Blood Pressure

Caffeine has been shown to raise blood pressure in several studies due to its stimulatory effect on the nervous system. Elevated blood pressure is a risk factor for heart attack and stroke as it can damage arteries over time, restricting blood flow to the heart and brain. The effect of caffeine on blood pressure seems to be temporary and more pronounced in individuals who are not regular caffeine consumers. Paying attention to dosage and timing is crucial, especially for those with high blood pressure.

Heart-Related Issues

Large doses of caffeine may increase heart rate or alter the heartbeat rhythm, known as atrial fibrillation. This effect varies greatly from person to person, and even some people with heart problems may tolerate large amounts of caffeine without adverse effects. However, if any changes in heart rate or rhythm are noticed after consuming caffeinated beverages, it is essential to consider reducing caffeine intake.

Rebound Fatigue

While caffeine provides energy, it can indirectly lead to fatigue when its effects wear off, resulting in rebound fatigue. Consuming moderate rather than high doses of caffeine can help maximize its benefits and minimize rebound fatigue.

Frequent Urination and Urgency

Increased urination is a common side effect of high caffeine intake due to its stimulatory effects on the bladder. High intake may also increase the likelihood of developing incontinence, as seen in studies involving both younger and older individuals.

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