Coffee Cream Keto: Friend Or Foe?

Coffee is 100% keto-friendly, but coffee creamers are not. This is because most coffee creamers are high in sugar and carbohydrates, which can kick you out of ketosis. However, there are many keto-friendly coffee creamers available in the market and even recipes to make your own at home. These keto-friendly creamers are usually made with ingredients such as almond milk, coconut milk, heavy cream, and sugar-free sweeteners.

Coconut milk, heavy cream, and a sugar-free sweetener

Ingredients:

• Canned coconut milk (full-fat)
• Heavy cream
• Sugar-free sweetener of your choice (granulated sweetener such as brown sugar substitute, keto powdered sugar, or allulose)

Instructions:

• Add the coconut milk, heavy cream, and sweetener to a small saucepan.
• On medium heat, bring the mixture to a gentle simmer and let it gently bubble.
• Once the sweetener has dissolved, remove the saucepan from the heat.
• Place a lid on the saucepan and let it sit for about 40 minutes or until it reaches room temperature.
• Once the mixture has cooled, whisk it well to ensure there is no separation.
• Transfer the creamer to a glass bottle or mason jar and refrigerate until ready to use.

This keto-friendly coffee creamer is not only delicious but also cheaper than store-bought options. It is ready in under 5 minutes and can be customised with different flavour options. You can also make it dairy-free by using unsweetened almond milk or almond creamer.

Additionally, coconut milk and coconut cream are excellent low-carb, keto-friendly alternatives to regular milk and cream. They are made from the same ingredients (coconut, water, and sometimes guar gum) but coconut cream has a higher fat content and a thicker texture than coconut milk. They are tasty and healthy options that can be used in various recipes, including coffee creamers, ice cream, and whipped cream.

Unsweetened almond milk and other nut milks

Unsweetened almond milk is a great low-carb alternative to regular milk. It is dairy-free, vegan, and low-carb. It is also a good source of vitamin E and magnesium, and store-bought almond milk is often enriched with calcium and vitamin D. Unsweetened almond milk contains just 1.4 grams of carbs per 1 cup (240 mL), making it a good option for a keto diet.

When following a keto diet, it is important to watch your carb intake. The keto diet typically restricts carb intake to just 5–10% of calories. This means that for a 2,000-calorie diet, carbs would be limited to 20–50 grams per day. As a result, it can be difficult to find milk and milk alternatives that fit into a keto diet.

In addition to unsweetened almond milk, there are other nut milks that are keto-friendly. Some options include:

• Macadamia milk: A good source of monounsaturated fats, which have beneficial effects on cholesterol. Macadamia milk is also creamy, making it a good choice for creating keto-friendly milkshakes and smoothies.
• Cashew milk: A great addition to the keto diet due to its nutrient content and creamy consistency.
• Soy milk: Unsweetened soy milk is rich in vitamins and minerals, such as vitamin B6, folate, and zinc.
• Pea milk: An alternative for those who cannot drink nut milk or soy milk. It is also high in protein, with 8 grams per serving.

When choosing a nut milk for a keto diet, it is important to select unsweetened varieties, as sweetened versions can be high in carbs and sugar. Additionally, be sure to read the labels to check for added nutrients such as calcium and vitamin D, as these milk alternatives may not offer much protein or fat.

Heavy cream is low-carb

Heavy cream is a great option for those on a ketogenic or low-carb diet. It is extremely versatile and can be used in a variety of dishes, from sweet to savoury.

Heavy cream is a high-fat dairy product, often containing 36-40% milk fat. This makes it perfect for the keto diet, which is a very-low-carbohydrate diet where 70% or more of daily calories come from fats. Heavy cream is also a good source of energizing fats, which can help keep you in a fat-burning state known as ketosis.

One tablespoon of heavy cream contains around 51 calories, with over 96% of those calories coming from fat. It also contains trace amounts of minerals like calcium, magnesium, phosphorus, potassium, and vitamin A.

When it comes to using heavy cream in the kitchen, the possibilities are endless. Here are some ideas:

• Coffee creamer: Heavy cream can be added to your morning coffee to give your body more energy while keeping you in a fat-burning state. It's a great substitute for traditional milk, which is high in carbs.
• Keto desserts: Heavy cream can be used to make delicious, low-carb, high-fat desserts such as keto ice cream, brownies, and cheesecakes.
• Dinner entrees and side dishes: Heavy cream adds a smooth texture and thickness to sauces and dishes like creamy mac and cheese, braised short ribs, and keto chowder.
• Smoothies and meal replacement shakes: Heavy cream provides a decadent, creamy texture to keto smoothies and shakes.
• Whipped cream: Heavy cream can be whipped and used as a topping for keto-friendly treats like berries.

Heavy cream is a versatile and tasty addition to any keto diet, providing a range of health benefits and helping to keep your body in a fat-burning state.

Coconut cream and milk are tasty low-carb options

Regular, full-fat, unsweetened coconut milk is ideal for a keto diet. It is naturally high in fat and low in carbs. However, some varieties may not be as keto-friendly. For example, sweetened versions may contain enough carbs to exceed your daily limit. Unsweetened, reduced-fat options, such as light canned or carton varieties, are still keto-compliant but won't help you reach your daily fat target.

Coconut cream and milk are versatile ingredients that can be used in a variety of keto-friendly recipes. They can be added to soups, stews, casseroles, curries, smoothies, desserts, and creamy salad dressings. They can also be used as a dairy-free coffee creamer.

When making keto coffee creamer at home, it's best to use canned coconut milk, as it has the thickness required for a creamy texture. You can also add heavy cream and a sugar-free sweetener of your choice. This combination can be simmered and cooled to create a delicious keto-friendly coffee creamer that's cheaper than store-bought options.

So, if you're following a keto diet and looking for tasty low-carb options, coconut cream and milk are excellent choices. They are versatile, nutritious, and can be easily incorporated into your favourite keto recipes or used as a dairy-free coffee creamer.

Dairy milk is not keto-friendly

If you are on a keto diet, it is recommended that you restrict your carb intake to about 25-30 grams of net carbs per day. This means that a single cup of milk would use up over half of your daily allowance of carbs.

There are, however, some milk alternatives that are keto-friendly. These include:

• Unsweetened almond milk
• Coconut milk
• Macadamia nut milk
• Flax milk
• Soy milk
• Cashew milk
• Pea milk
• Half-and-half
• Heavy cream

Frequently asked questions