Coffee Creamer: Friend Or Foe On Keto?

Coffee is a staple for many, but what about when you're on a keto diet? The good news is that there are plenty of keto-friendly coffee creamers to choose from. The key is to look for creamers that are low in carbs and sugar and derived from healthy fats. While traditional dairy creamers are usually high in carbs, there are some great non-dairy alternatives that fit the bill. From coconut cream to almond milk, and even collagen creamers, there's no need to give up your morning coffee fix while on keto. You can also make your own keto coffee creamer at home, which is not only cheaper but also gives you control over the ingredients and flavours. So, if you're wondering whether coffee creamer is okay on keto, the answer is a definitive yes!

Heavy cream is keto-friendly

Heavy cream is a keto-friendly food. It is a high-fat, low-carb food that fits well within the ketogenic diet's parameters. Heavy cream, also known as heavy whipping cream, is a versatile ingredient with a range of culinary applications. It can be used in keto-friendly breakfasts, lunches, dinners, baked goods, and desserts. It is also a good substitute for meals and can be added to coffee to boost energy while keeping you in a fat-burning state.

Heavy cream typically contains 36-40% milk fat, which is higher than the amount found in whipping cream. This higher fat content gives heavy cream a richer, creamier texture and makes it more suitable for creating thicker whipped cream toppings. It also means that heavy cream can be heated to higher temperatures without curdling.

In addition to its high-fat content, heavy cream also contains essential minerals, fat-soluble vitamins, and choline. Some of the vitamins and minerals found in heavy cream include vitamin K, phosphorus, calcium, vitamin E, vitamin A, and vitamin D.

When following a keto diet, it is important to choose the right type of heavy cream. Look for one that is carb-free, sugar-free, keto-friendly, organic, and carrageenan-free. Additionally, check the nutrition label to ensure that it does not contain any added sugars.

Heavy cream is a versatile and tasty ingredient that can enhance the flavour and texture of keto-friendly dishes and drinks. It is a great option for those following a ketogenic diet and can be easily incorporated into various recipes.

Coconut milk is a good alternative

Coconut milk is a great alternative to coffee creamer if you're on a keto diet. It's a good option because it's non-dairy, and dairy-based products are usually high in carbs. Coconut milk is also a good option because it's creamy and can be used as a creamer for coffee or tea.

If you're making your own keto coffee creamer, coconut milk is a great base. You can add in a sweetener of your choice—like honey, erythritol, or a brown sugar substitute—and some vanilla extract for flavor. If you're after a more distinct flavor, you can add in some cinnamon, cardamom powder, or cocoa powder.

Some recipes suggest adding in heavy cream to balance out the coconut milk, and you can also add in healthy fats like MCT oil, coconut oil, or grass-fed butter.

Coconut milk is also a good option for those who don't like the taste or texture of coconut oil in their coffee, as it contains the same healthy medium-chain fats without the greasy mustache!

Avoid dairy-based creamers

Dairy-based creamers are typically high in carbohydrates and sugars, which can hinder ketosis and weight loss. Traditional milk, for example, is high in carbs and can contain upwards of 7g net carbs per tablespoon.

Heavy cream is an exception, with only 0.4g net carbs per tablespoon, but it can be expensive and hard to find. It's also important to note that light cream and half-and-half, while low-carb options, tend to have slightly higher carb counts.

Non-dairy alternatives are generally a better option for those following a keto diet. Unsweetened almond milk and other nut milks are great low-carb substitutes for milk, and there are plenty of almond milk creamers available in most supermarkets.

Coconut cream and milk are also tasty, low-carb keto creamer options. Coconut cream has a higher fat content and thicker texture than coconut milk, but both are made from the same ingredients: coconut, water, and sometimes guar gum.

For those who enjoy making their own creamers, there are many keto-friendly recipes available that use a combination of coconut milk, heavy cream, and sugar-free sweeteners. These can be flavoured with vanilla extract, hazelnut extract, cinnamon, or cocoa powder, to name a few options.

Overall, it's best to avoid dairy-based creamers when following a keto diet and opt for non-dairy alternatives instead.

Make your own keto creamer

Ingredients

• Heavy whipping cream
• Sugar substitute (e.g. powdered erythritol, Swerve allulose, or a combination of allulose and Swerve Confectioners)
• Vanilla extract
• Low-carb milk (e.g. almond milk, hemp milk, or coconut milk)
• Additional flavourings (e.g. cinnamon, hazelnut extract, pumpkin spice, salted caramel collagen)

Optional Ingredients

• Vanilla bean
• Collagen protein powder
• Butter

Method

• Combine the cream and sugar substitute in a medium saucepan over medium heat.
• Bring to a simmer, then reduce the heat to medium-low. Simmer for 15 minutes, then remove from the heat.
• If using a vanilla bean, split it open and scrape out the seeds. Add the seeds and pod to the pan and cover. Let steep for 20 minutes, then remove the pod.
• Whisk in the vanilla extract and low-carb milk. If using collagen protein powder, whisk this in as well.
• Taste and adjust sweetness as needed.
• Let the mixture cool completely, then transfer to a glass jar and store in the fridge. The creamer should last for up to a week. Shake before using.

Tips

• To make dairy-free creamer, use coconut milk instead of heavy cream.
• Get creative with flavourings! Try cinnamon, hazelnut, pumpkin spice, or salted caramel.
• This recipe is a great base for creating different flavours. For example, to make Cinnamon Dolce creamer, add 2 teaspoons of ground cinnamon.

Almond milk is a good low-carb alternative

The keto diet is a low-carb, high-fat diet that can be challenging to navigate, especially when it comes to beverages. While coffee is allowed on the keto diet, the addition of milk or sugar is not, as these contain carbohydrates and sugar. So, what is the best alternative for coffee lovers who enjoy a creamy cup of Joe?

Unsweetened almond milk is the best option for keto dieters, as it is free from added sugars and carbohydrates. It can be purchased ready-made or made at home by blending almonds with water and straining the mixture.

When choosing an almond milk for your coffee, look for one that is unsweetened and has a short ingredient list, free from artificial ingredients, preservatives, and added sugars. Some brands to consider are Califia Farms and Nutpods, which offer unsweetened almond milk creamers.

In addition to almond milk, there are other low-carb alternatives to traditional coffee creamers. Coconut milk, for example, has a similar carb count to almond milk and provides a rich, nutty taste. Heavy whipping cream is another option, though it is important to note that it is high in calories and should be used sparingly.

For those who want a more convenient option, there are also commercially-available keto coffee creamers, such as KITU SUPER COFFEE Keto Coffee Creamer, which is sugar-free, lactose-free, and gluten-free.

So, if you're following a keto diet and missing your creamy coffee, give almond milk a try! It's a tasty, low-carb alternative that can help you stick to your keto goals while still enjoying your favourite beverage.

Frequently asked questions