Coffee And Keto: A Match Made In Heaven?

Coffee is a staple for many people, and it's good news for keto dieters that it's 100% keto-friendly. Traditional hot or cold brew coffee contains zero calories and carbs, so it's a great drink to have on a low-carb, high-fat keto diet. However, it's important to be mindful of what you add to your coffee, as sugar and many types of milk are not keto-approved.

Black coffee is keto-approved

If you're on the keto diet, you'll be pleased to know that coffee is 100% keto-friendly. Traditional hot or cold brew coffee contains zero calories and carbs, so you can safely drink it while following a keto diet.

The keto diet, short for the ketogenic diet, is a low-carb, high-fat diet. On this diet, you drastically reduce your carbohydrate intake and replace it with foods that are high in fat. Specifically, no more than 1% of your daily diet can be carbohydrates, and only 20% can be protein. By eating in this way, you force your body to burn fat and convert it into energy, a state called ketosis.

What to Avoid on the Keto Diet

When following the keto diet, you should avoid anything high in carbs, like sugars, grains, starches, fruit, beans, alcohol, and unhealthy fats. Dairy milk is also high in carbs, so it's not keto-friendly.

How to Make Your Coffee Keto-Friendly

If you like to add ingredients to your black coffee, there are a few things to keep in mind. The keto diet prohibits sugar, so you can't add it to your coffee. You can, however, sweeten your coffee with zero-calorie, sugar-free sweeteners like Stevia.

If you like to add milk or cream to your coffee, there are a few keto-friendly options. The keto diet welcomes a hearty dollop of heavy cream, as it is a natural, high-fat food that will keep you full for longer. Grass-fed butter is another option, which can give you more energy, focus, and brain power. MCT oil is also flavourless and odourless, so it won't change the taste of your coffee, but it will increase your metabolic rate, suppress your appetite, burn calories, and enhance your endurance during exercise.

Keto-Friendly Coffee Recipes

There are many keto-friendly coffee recipes available online, and some companies even sell keto-friendly coffee syrups in various flavours. For example, you can make a keto-friendly caramel macchiato at home using sugar-free caramel syrup, espresso, and heavy cream.

So if you're on the keto diet, don't worry, you can still enjoy your daily cup of coffee! Just be mindful of what you're adding to it, and opt for keto-friendly alternatives where needed.

Coffee with heavy cream

Coffee is a keto-approved beverage, but it's important to be mindful of what you add to it. While traditional hot or cold brew coffee contains zero calories and carbs, sugars come into play when syrups and sweeteners are added.

Heavy cream is a keto-friendly addition to coffee. Heavy cream is full of energizing fats and can be used in keto-friendly breakfasts, lunches, and dinners. It can even be used as a meal substitute. It fits perfectly into the ketogenic diet because it is high-fat and low-carb.

Ingredients:

• 3/4 cup of coffee, brewed to your preference
• 1/4 cup of heavy whipping cream

Instructions:

• Make your coffee the way you like it.
• Pour the heavy cream into a small saucepan and heat gently while stirring until it's frothy.
• Pour the warm cream into a big cup, add the coffee, and stir.
• Serve immediately, or with a handful of nuts or a piece of cheese.

You can also try adding a piece of dark chocolate (minimum 80% cocoa solids) to your cup of coffee. By the time you finish your drink, the chocolate will have melted, giving you a tasty treat at the bottom of your cup.

If you're looking for a chilled keto coffee drink, try Keto Crack Coffee:

Ingredients:

• 4-6 oz of chilled coffee (Death Wish Coffee is recommended)
• 1 cup of unsweetened vanilla almond milk
• 2 tbsp of heavy whipping cream
• 1 tsp of vanilla extract
• 10-16 drops of liquid stevia (adjust for sweetness)
• 2-3 tsp of MCT oil (adjust for desired fat intake)
• Keto whipped cream (optional)

Instructions:

• Brew and chill the coffee.
• Add all ingredients to a cup or glass.
• Using a small whisk or coffee frother, blend until well-combined. The MCT oil will float to the top; this is normal.
• If desired, top with keto whipped cream.

Coffee with grass-fed butter

Coffee is keto-approved, but only if it's free from added sugars and syrups. So, if you're on a keto diet, you'll have to forgo your favourite flavoured latte. However, you can still enjoy a traditional hot or cold brew, which contains zero calories and carbs.

If you're looking to add some extra fat to your coffee, you can try grass-fed butter coffee, also known as "bulletproof coffee". This drink is made by blending together brewed coffee, unsalted butter, and medium-chain triglycerides (MCTs), which are a type of easily digestible fat. Grass-fed butter is said to be a richer source of omega-3s, CLA, beta-carotene, antioxidants, and vitamins A, K, D, and E than grain-fed butter.

To make grass-fed butter coffee, start by brewing about 1 cup (8–12 ounces or 237–355 ml) of coffee. Then, add 1–2 tablespoons of grass-fed, unsalted butter or ghee, a type of clarified butter with lower lactose content. Next, add 1–2 tablespoons of coconut oil, which is a good source of MCTs. Finally, blend all the ingredients for 20–30 seconds until you get a foamy latte.

Grass-fed butter coffee is often consumed as a breakfast replacement by those following a keto diet. It is said to provide lasting energy, boost mental clarity, and aid in weight loss by suppressing hunger. However, there is limited research to support these claims. While butter coffee is likely safe for most people, it is very high in fat and calories, which may lead to weight gain and health issues associated with obesity. Therefore, it is generally recommended to consume a nutrient-dense and balanced meal instead.

Coffee with keto-friendly sweeteners

Coffee is a keto-approved drink, but only if it's plain black coffee. If you want to add some flavour to your coffee, you can use keto-friendly sweeteners.

Sugar is a big no-no on the keto diet, so you'll need to avoid adding it to your coffee. However, there are plenty of keto-friendly sweeteners available that can help enhance the flavour of your coffee without kicking you out of ketosis.

• Stevia: A plant-based sweetener with zero calories, stevia is a popular choice for people following a keto diet. It's a good option for sweetening coffee without adding any carbohydrates or sugar.
• Erythritol: Another plant-based sweetener, erythritol has a similar taste to sugar but doesn't affect blood sugar levels. It's often used in keto-friendly products and can be a good choice for sweetening coffee.
• Monk Fruit: This natural sweetener is derived from the monk fruit and is known for its intense sweetness. It has zero calories and carbohydrates, making it a suitable option for keto coffee.
• Liquid stevia: A liquid form of stevia, this sweetener can be easily added to coffee. It has the same benefits as stevia but in a more convenient form.
• Sugar-free syrup: There are many sugar-free syrups available specifically designed for the keto diet. These syrups come in various flavours, such as chocolate and caramel, and can be added to coffee for a sweet treat without the sugar.

When choosing a keto-friendly sweetener for your coffee, it's important to read the labels and ensure that it doesn't contain any added sugars or carbohydrates. Additionally, be mindful of your portion sizes, as even keto-friendly sweeteners should be consumed in moderation.

Coffee with keto-friendly milk alternatives

Coffee is keto-friendly, but what about milk?

The good news is that there are plenty of keto-friendly milk alternatives to choose from. The key is to opt for unsweetened, plant-based milk alternatives, with the exception of rice and oat milk. Here are some keto-friendly milk options to consider:

• Unsweetened almond milk: Almond milk is probably the most widely used milk on keto. It's inexpensive, sold at most grocery stores, and relatively low in carbs, with only 1-2 grams of net carbs per cup.
• Unsweetened coconut milk: Coconut milk is also a good choice for keto, but some brands contain up to 5 grams of net carbs per cup. As this is one-fifth of the daily carb allotment for keto, it should be used sparingly.
• Unsweetened macadamia nut milk: Macadamia nut milk is more expensive than other keto-friendly milks, but it's the lowest in carbs. It contains 1 gram of fiber and 0 net carbs per cup.
• Unsweetened flax milk: Made from flax seeds, flax milk is high in anti-inflammatory omega-3 fats. It contains only 1-2 grams of net carbs per cup.
• Unsweetened soy milk: Unsweetened soy milk contains 1 gram of fiber and 3 net carbs per cup. It also provides 7 grams of protein.
• Unsweetened cashew milk: Cashew milk contains only 2 grams of net carbs per cup.
• Unsweetened pea milk: Pea milk is high in protein, with 8 grams of protein and 2 grams of net carbs per cup.
• Heavy cream: Heavy cream is separated from fresh cow's milk and is high in fat and calories, but it contains only 1 gram of net carbs per ounce.
• Half-and-half: A combination of whole cow's milk and heavy cream, half-and-half contains only 1 gram of net carbs per ounce and is a good substitute for cow's milk in coffee and cooking.

When choosing a milk alternative, it's important to read the nutrition labels carefully. Even within the same type of milk, different brands can vary significantly in their carb counts. Additionally, be sure to avoid sweetened or flavoured versions of these milk alternatives, as they often contain added sugars that are not keto-friendly.

Frequently asked questions