Coffee Mate Powder: A Keto Diet's Best Friend?

Coffee-Mate is a popular coffee creamer, but is it keto-friendly? When following a keto diet, it is important to limit carbs to fewer than 50 grams per day and choose foods that are high in fat and low in carbs. While coffee is inherently keto-friendly, many coffee creamers are not due to their high sugar and carb content. Coffee-Mate powder creamer, for example, is considered Dirty Keto because while it is low in net carbs, it contains unhealthy ingredients like high fructose corn syrup, soybean oil, and palm oil. These highly refined oils are prone to oxidation and may cause inflammation in the body. As such, it is best to avoid Coffee-Mate powder creamer and opt for healthier alternatives that are made with whole ingredients and keto-friendly sweeteners like stevia, monk fruit, or erythritol.

Coffee Mate Powder is 'Dirty Keto'

Coffee Mate Powder is considered 'Dirty Keto' because, although it is a low-carb processed food, it contains unhealthy ingredients like high fructose corn syrup, soybean oil, and palm oil.

Dirty Keto is a label commonly used for low-carb foods with unhealthy ingredients. While you may still reach ketosis and lose weight with dirty keto, it might also lead to health problems in the long run.

High fructose corn syrup is a high-glycemic sweetener that can raise your blood sugar level and prevent you from reaching ketosis. Coffee Mate Powder also contains highly refined soybean oil and palm oil, which are prone to oxidation and may cause inflammation in the body.

Instead of Coffee Mate Powder, it is recommended to opt for nutritious low-carb foods, such as broccoli, olives, and mackerel, to achieve healthy weight loss on keto. There are also alternative powdered creamers that use keto-friendly sweeteners like stevia, monk fruit, or erythritol.

High Fructose Corn Syrup and other unhealthy ingredients

Coffee Mate Powder is considered Dirty Keto because, although it is low in net carbs, it contains unhealthy ingredients like high fructose corn syrup, soybean oil, and palm oil. Dirty Keto is a common label for low-carb foods with unhealthy ingredients. While you may still reach ketosis and lose weight with dirty keto, it might also lead to health problems in the long run.

High fructose corn syrup is an artificial sweetener made from corn syrup. It is about 55% fructose, a type of sugar. It takes your body more steps to break down fructose compared to glucose. High amounts of this sugar can lead to serious health issues.

• Adds an unnatural amount of fructose to your diet: The fructose in HFCS can cause health issues if eaten in excessive amounts. Most starchy carbs, such as rice, are broken down into glucose, the basic form of carbs. However, table sugar and HFCS are about 50% glucose and 50% fructose. Glucose is easily transported and utilized by every cell in the body. In contrast, the fructose in HFCS needs to be converted into glucose, glycogen, or fat by the liver before it can be used as fuel.
• Increases your risk of fatty liver disease: High intake of fructose leads to increased liver fat. One study showed that drinking sucrose-sweetened soda for 6 months significantly increased liver fat compared to drinking milk, diet soda, or water.
• Increases your risk of obesity and weight gain: Long-term studies indicate that excessive intake of sugar, including HFCS, plays a key role in the development of obesity. One study found that the fructose drink did not stimulate regions of the brain that control appetite to the same extent as the glucose drink.
• Excessive intake is linked to diabetes: Excessive fructose or HFCS consumption can lead to insulin resistance, a condition that can result in type 2 diabetes.
• Can increase the risk of other serious diseases: HFCS and sugar have been shown to drive inflammation, which is associated with an increased risk of obesity, diabetes, heart disease, and cancer.
• Contains no essential nutrients: Like other added sugars, high fructose corn syrup is “empty” calories. While it contains calories, it offers no essential nutrients.

Alternatives to Coffee Mate Powder

Coffee Mate Powder is not considered keto-friendly as it contains sugar and corn syrup solids, which can increase carbohydrate intake and hinder ketosis. However, there are several alternatives to Coffee Mate Powder that are more suitable for a keto diet:

Heavy Cream:

Also known as heavy whipping cream, this is a high-fat, low-carb option that can be added to coffee without slowing ketosis progress. It is a convenient substitute for skim milk, 2% milk, or whole milk, which contain more net carbs.

Natural Force Keto Coffee Creamer:

This creamer has zero net carbs and its fat content comes from MCTs, which boost ketone production. It blends smoothly and comes in various flavors, making it a great alternative to flavored creamers.

Keto Coffee Creamer from Left Coast Performance:

This is another high-fat, zero-carb option with MCT oil as its main ingredient, promoting ketosis. It comes in mocha and unflavored varieties to suit different taste preferences.

Coconut Milk and Almond Milk:

These dairy-free alternatives offer similar flavor to traditional creamers but with a lower carb count. Full-fat coconut milk is an excellent option for maintaining ketosis and can be used to create keto-friendly drinks like pumpkin spice lattes.

Better Half Coffee Creamer from Califia Farms:

This is a dairy-free and vegan-friendly half-and-half substitute with zero carbs, except for their original flavor, which has 1 gram of net carbs per serving. It comes in hazelnut and vanilla flavors, adding variety to your coffee.

Original Keto Coffee Creamer from Omega PowerCreamer:

This creamer boosts ketone production and offers a range of flavors like vanilla, cocoa, cinnamon, and pumpkin spice. It is a convenient option for those who don't have time for more complex coffee preparations.

Sugar-Free Syrups and Powdered Creamers:

When choosing powdered creamers, opt for sugar-free options that use keto-friendly sweeteners like stevia, monk fruit, or erythritol. Sugar-free syrups, sweetened with these substitutes, can add flavor without increasing carbohydrate intake.

Grass-Fed Butter:

Butter from grass-fed cows is a favorite among the keto community as it adds essential nutrients and a creamy texture to coffee. Combining almond milk and coconut cream with grass-fed butter creates a high-fat, dairy-free treat.

Cocoa Powder and Other Additives:

Adding a dash of cocoa powder enhances the rich chocolate flavor of your coffee while adhering to low-carb guidelines. Some keto enthusiasts also add small amounts of healthy fats like heavy whipping cream or coconut oil to boost good fat intake.

The Keto Diet

Coffee Mate Powder is considered "Dirty Keto" because it is a low-carb processed food that contains unhealthy ingredients like high-fructose corn syrup, soybean oil, and palm oil. Dirty Keto is a common label for low-carb foods with unhealthy ingredients. While it may help you reach ketosis and lose weight, it might also lead to health problems in the long run.

Now, what is Ketosis and how do you get there?

There are several versions of the keto diet, but the standard ketogenic diet (SKD) is the most researched and most recommended. It typically contains 70% fat, 20% protein, and only 10% carbs. To enter ketosis, you generally need to limit your carb consumption to around 20 to 50 grams per day and fill up on fats, such as meat, fish, eggs, nuts, and healthy oils. It is also important to moderate your protein consumption as too much can interfere with ketosis.

While the keto diet can be an effective way to lose weight and improve health, there are some potential risks and side effects. It is high in saturated fat, which has been linked to heart disease. It may also lead to nutrient deficiencies, liver problems, kidney issues, and constipation. Additionally, low-carb diets can cause "fuzzy thinking and mood swings" as the brain works best when it uses sugar from healthy carbohydrates as its energy source.

If you are considering the keto diet, it is important to speak to your doctor and a registered dietitian to ensure it is safe and appropriate for you.

Keto-friendly foods

Coffee Mate Powder is not considered keto-friendly. It is a highly-processed food that contains unhealthy ingredients such as high-fructose corn syrup, soybean oil, and palm oil. These refined oils are prone to oxidation and may cause inflammation in the body.

Now, let's look at some keto-friendly foods. The keto diet is a high-fat, moderate-protein, and very low-carbohydrate diet. Here are some keto-friendly foods to consider:

Animal Proteins

Fish and shellfish are keto-friendly, as they are carb-free and rich in B vitamins, potassium, and selenium. Salmon, sardines, mackerel, and other fatty fish are also high in omega-3 fats, which have been linked to improved insulin sensitivity. Meat and poultry are also staple foods on the keto diet, as they contain no carbs and are rich in B vitamins and minerals.

Dairy and Dairy Alternatives

Cheese, plain Greek yogurt, and cottage cheese are keto-friendly. They are low in carbs and high in fat and protein. Cream and half-and-half are also good choices, as they are very low in carbs and high in fat. Unsweetened plant-based milk, such as soy, almond, and coconut milk, are also keto-friendly, as long as they are not sweetened.

Green Leafy Vegetables

Green leafy vegetables are excellent for keto, as they are extremely low in carbs and rich in vitamins, minerals, and antioxidants. Some examples include spinach, kale, and collard greens.

High-Fat Veggies

Avocados and olives are unique among vegetables as they are high in healthy fats and low in net carbs. They also contain fiber and are rich in antioxidants.

Nuts, Seeds, and Healthy Oils

Nuts and seeds are healthy, high in fat, and low in carbs. Olive oil, coconut oil, avocado oil, butter, and ghee are also good choices for healthy fats on the keto diet.

Dark Chocolate and Cocoa Powder

Dark chocolate with a minimum of 70% cocoa solids is keto-friendly when consumed in moderation. Cocoa is also a good option, as it is rich in antioxidants.

Unsweetened Coffee and Tea

Plain coffee and tea are carb-free and can be enjoyed on the keto diet. They have been linked to reduced risk of diabetes and improved physical performance and alertness.

Frequently asked questions