Black Iced Coffee: Keto-Friendly Or Not?

Black coffee is keto-friendly, but it depends on what you add to it. Black coffee itself contains no carbs and no calories, making it compatible with a high-fat, low-carb diet like keto. However, if you add milk, sugar, or cream, it would be less keto-friendly. To make your iced coffee keto-friendly, use low-carb creamers such as heavy cream, almond milk, or coconut milk. You can also add sugar-free syrups, cinnamon, or a pinch of salt to enhance the flavour without adding carbs.

Black coffee is keto-friendly

If you're on a keto diet, you might be wondering if your morning cup of black coffee is still allowed. The good news is that it is! Black coffee is keto-friendly and compatible with a high-fat, low-carb diet like keto. It contains no carbs and no calories, making it a perfect beverage choice for those following a keto diet.

The Benefits of Black Coffee on a Keto Diet

Drinking black coffee on a keto diet has several benefits due to its caffeine content. Caffeine is a natural stimulant that helps release adrenaline, which leads to the release of stored glucose from the liver. This supports the body's natural ketosis process, where it uses fat for fuel instead of carbohydrates.

Black coffee also offers numerous health benefits, including:

• Antioxidants: Black coffee is rich in antioxidants, which can help protect the body against oxidative stress and inflammation.
• Improved mental focus: The caffeine in black coffee can increase alertness and improve cognitive function, essential for maintaining productivity and mental clarity while on a keto diet.
• Weight loss: Black coffee is known to increase metabolic rate, helping burn more calories and supporting weight loss goals.
• Reduced risk of certain diseases: Studies have shown that regular black coffee consumption may lower the risk of type 2 diabetes, Alzheimer's, and Parkinson's disease.

Making Your Coffee Even More Keto-Friendly

While black coffee is inherently keto-friendly, there are some additional ingredients you can add to make it even more aligned with your keto goals:

• Grass-fed butter and MCT oil: Adding grass-fed butter and MCT oil (derived from coconut oil) creates a frothy and rich beverage. MCT oil is easily absorbed and converted into energy, making it a great choice for ketosis.
• Keto-friendly sweeteners: If you crave sweetness in your coffee, opt for keto-friendly sweeteners like stevia, monk fruit, erythritol, or allulose instead of regular sugar. These alternatives provide sweetness without raising blood sugar levels or knocking you out of ketosis.
• Low-carb creamers: Instead of traditional milk and cream, which can contain too many carbs, try heavy cream, almond milk, or coconut milk. These alternatives will maintain the thickness and creaminess you desire without the added carbs.
• Sugar-free syrups and spices: For an extra flavor boost, add sugar-free syrups, cinnamon, turmeric, or a pinch of salt. Many sugar-free syrups come in various flavors and can easily be incorporated into your keto coffee routine.

Black Coffee and Intermittent Fasting

If you're practicing intermittent fasting, you may be wondering if black coffee is still a suitable choice. Black coffee, being a calorie-free beverage, can be consumed during the fasting window without breaking the fast, as long as no sugar, milk, or cream is added. However, it's important to monitor your body's response to coffee consumption during intermittent fasting, as individual reactions may vary.

Keto-Friendly Coffee Recipes

• Keto Pumpkin Spice Latte: Brew a cup of black coffee and add 1-2 tablespoons each of grass-fed butter and MCT oil. Add 1-2 tablespoons of pumpkin puree and a pinch of cinnamon, nutmeg, and ground cloves. Blend until creamy and top with unsweetened whipped cream.
• Keto Coffee Iced: Pour freshly brewed black coffee over ice cubes. Add 1-2 tablespoons of heavy whipping cream or unsweetened almond milk, and sweeten with a keto-friendly sweetener like stevia or erythritol to taste.
• Keto Coffee Espresso: For a more intense coffee experience, use an espresso machine or stovetop espresso maker to brew a shot of keto espresso. Add 1 tablespoon each of grass-fed butter and MCT oil or coconut oil, and blend until creamy.

Avoid sugar, milk, and other high-carb additives

When it comes to keto coffee, it's important to remember that any additions of sugar or milk can knock you out of ketosis.

Sugar is a definite no-go when it comes to keto coffee. It is a high-carb additive that will quickly take you out of ketosis. So, if you're looking to sweeten your coffee, it's best to avoid the sugar bowl.

Milk is also not recommended when following a keto diet. While it can add a creamy texture to your coffee, it is considered a high-carb additive and will hinder your ketosis progress.

There are, however, some great alternatives to sugar and milk that can be used in your coffee. For a touch of sweetness, consider using a keto-friendly sweetener such as stevia, monk fruit, erythritol, or allulose. These options provide a sweet taste without the blood sugar spike, so you can stay on track with your keto goals.

If you're looking for a creamy texture without the carbs, there are some excellent dairy and non-dairy options to choose from. Heavy cream is a popular choice for keto enthusiasts as it is lower in carbs and higher in fat. Alternatively, you could opt for nut milks such as almond or macadamia milk, which offer a creamy texture without the carb count.

It's also important to be mindful of other high-carb additives that are commonly added to coffee. Coffee creamers, for example, often contain added sugars, so be sure to double-check the labels. Flavored syrups are another common culprit, with most varieties containing significant amounts of sugar. Instead, opt for sugar-free syrups or a pinch of cinnamon to add a touch of flavor without the carbs.

Remember, when it comes to keto coffee, it's best to keep it simple. Black coffee is a great option as it contains no carbs and no calories, making it the perfect beverage to align with your keto goals. If you're looking to add a little something extra, be sure to choose keto-friendly ingredients so you can enjoy your coffee without compromising your diet.

Low-carb additions: nut milks, heavy cream, sugar-free vanilla syrup, stevia, etc

Nut milks, such as macadamia nut milk, almond milk, cashew milk, and pea milk, are great low-carb milk alternatives for keto. Macadamia nut milk is the lowest in carbohydrates, with 0g of net carbs per cup, but it is also the most expensive. Almond milk is a more affordable option that is also low in carbs, with only 1g of net carbs per cup. Cashew milk has 2g of net carbs per cup and is less common than other milk alternatives, but it can add a nice salty, sweet, and nutty flavour to your coffee. Pea milk is a good option for those who are dairy-free, nut-free, or vegan, with 2g of net carbs and 8g of protein per cup.

Heavy cream is another low-carb addition that can add a rich flavour to your coffee. It is a high-fat dairy product with a slightly higher fat content than whipping cream, which is also keto-friendly. Heavy cream has 36% milk fat, while whipping cream has 30-36% milk fat. Both are homogenized blends of milk and milk fat and are significant sources of saturated fat. They are often used interchangeably in recipes, but heavy cream will result in a thicker and creamier consistency.

Sugar-free vanilla syrup can be used as a low-carb sweetener for your coffee, but it is considered "Dirty Keto" because it contains unhealthy ingredients like acesulfame K, sodium benzoate, and sucralose. These artificial sweeteners may lead to gut health problems with regular consumption. A healthier alternative is to use natural sweeteners like stevia, monk fruit, or erythritol.

Stevia is a natural sweetener derived from the South American shrub Stevia rebaudiana. It is 100% natural, has zero calories, and does not affect blood sugar levels. It can be purchased as a powder or liquid extract and added to your coffee to enhance the sweetness without affecting your ketosis.

These low-carb additions can be used individually or in combination to create a keto-friendly iced coffee that suits your taste preferences.

Make it yourself or buy it from a coffee shop

Making black iced coffee at home is a simple process. All you need is black coffee, either filtered, cold brew, or instant coffee, and ice. You can also add sugar-free maple syrup to taste, and milk or heavy cream for a richer flavour.

To make it, brew your coffee as you normally would, and allow it to cool to room temperature. If you're in a rush, you can add ice cubes, but be aware that this will dilute the coffee. Alternatively, you can chill the coffee in the fridge or freezer. Once it's cool, add your ice, and any milk or cream, and give it a good stir.

If you're buying black iced coffee from a coffee shop, be aware that some coffee shops add syrup to their iced coffee as standard. Ask for plain iced coffee, or ask for sugar-free syrup if you prefer your coffee sweet. Starbucks, for example, offers a plain iced coffee, and an iced Caffe Americano, which are both keto-friendly options.

Blend in more ketosis-boosting fats, like MCT oil or coconut oil

Black iced coffee is keto-friendly, but you can also blend in more ketosis-boosting fats, like MCT oil or coconut oil, to make it even more effective for your keto diet.

MCT oil and coconut oil are both sourced from coconuts and can be used as supplements or ingredients in healthy recipes. They are often used in keto coffee, also known as bulletproof coffee or butter coffee, to increase dietary fat and fuel your body.

MCT oil is a pure source of medium-chain triglycerides (MCTs), while coconut oil is about 60-70% MCTs, with the rest being long-chain triglycerides (LCTs). MCTs are quickly converted into BHB ketones in your body, which is why MCT oil is the best choice for entering nutritional ketosis.

MCT oil has a range of health benefits, including:

• Reducing LDL (bad) cholesterol levels and total cholesterol, while increasing HDL (good) cholesterol
• Weight management: MCTs are less likely to be stored as fat and can increase satiety
• Brain function: Ketones produced from MCTs can provide the brain with energy when glucose supply is low, which may improve cognitive performance

Coconut oil also has health benefits, such as:

• Helping curb appetite due to its MCT content
• Acting as a skin and hair moisturiser
• Oral hygiene: The ancient practice of "oil pulling" with coconut oil may improve oral health by reducing harmful bacteria and plaque

When adding MCT oil or coconut oil to your coffee, start with a small amount (about one tablespoon) to avoid any digestive issues, and then slowly increase the amount as your body adjusts.

If you want to make keto iced coffee with MCT oil or coconut oil, simply blend the following ingredients:

• 2 cups of black coffee (cold brew, instant, or filtered)
• 2 tablespoons of sugar-free maple syrup
• 1 cup of heavy cream or milk of choice
• Ice

Refrigerate for at least 20 minutes before serving in tall glasses with extra ice. Enjoy your keto-friendly, refreshing iced coffee!

Frequently asked questions