Coffee And Keto: What's The Verdict?

Coffee is one of the world's most popular drinks, with over 400 billion cups consumed annually. But is it keto-friendly? The good news for coffee lovers is that black coffee is indeed keto-friendly, with just two calories per cup and no net carbs. However, it's important to avoid adding sugar, milk, or other high-carb additives, as these can kick you out of ketosis. Instead, opt for low-carb additions like nut milks or sugar-free sweeteners such as stevia or monk fruit extract. So, if you're on a keto diet, you can still enjoy your daily cup of coffee, but be mindful of what you put in it to stay in ketosis.

Black coffee is keto-friendly

If you're a coffee lover, you'll be pleased to know that coffee is 100% keto-friendly. Phew! You don't have to give up your daily brew just because you're going keto. In fact, black coffee on its own is only two calories per cup, so it's a great option if you're watching your weight.

The ketogenic diet is a low-carb, high-fat diet. The aim is to drastically reduce your carbohydrate consumption and replace it with healthy fats and proteins. This forces your body to burn fat for energy instead of carbohydrates, a metabolic state known as ketosis.

Coffee and Ketosis

Coffee is a great beverage to have on the keto diet because it has no net carbs and won't affect your macros. An 8oz cup of black coffee has less than 5 calories, which is a nice bonus if you're counting. Plus, the caffeine in coffee can help trigger fat burning, which is beneficial for the keto diet.

Customising Your Coffee

If you like to add a little something extra to your coffee, there are still keto-friendly options available. Here are some tips for customising your coffee while staying keto:

• Heavy cream or keto creamer: If black coffee is too bitter for your taste, you can add some whipping cream or a keto creamer to smooth out the flavour. While whole milk is permitted on keto, it's not ideal due to its carb content. Instead, try alternative milk like almond or coconut milk, which have fewer carbs.
• Sugar-free sweeteners: Sweeteners like erythritol, stevia, or monk fruit extract are natural, plant-based options that will add sweetness to your coffee without affecting your keto diet.
• Butter or MCT oil: Adding grass-fed butter or MCT oil to your coffee is a popular choice for keto dieters. MCT oil is flavourless and odourless, so it won't change the taste of your coffee. These fats can help suppress your appetite, boost your metabolism, and enhance your physical performance.

So, if you're thinking of going keto, you don't have to give up your morning coffee fix. Just stick to black coffee or make smart choices when it comes to add-ins, and you'll be well on your way to a successful keto diet.

Heavy cream can be added to coffee on a keto diet

Coffee is not forbidden on a keto diet, but it is recommended to avoid adding sugar, milk, and other high-carb coffee additives, as these can kick you out of ketosis. Black coffee is a good option, as it is low in calories and can help keep you focused and alert. It also has many health benefits, such as improving long-term brain health and cardiovascular health.

If you are a fan of cream in your coffee, there are still options for you. Heavy cream can be added to coffee on a keto diet. Adding two tablespoons of heavy cream will provide 0-2 grams of carbs, making it an ideal option for the keto diet. The creamy texture of the heavy cream also makes for a delicious and satisfying beverage that will keep you full and energized throughout the morning.

To make this drink even more beneficial for weight loss and overall health, you can add MCT oil or coconut oil to your keto coffee with heavy cream. MCT oil is clear, odourless, and flavourless, so it won't change the taste of your coffee. It has been shown to increase your metabolic rate, suppress your appetite, burn calories, and enhance your endurance during exercise. Grass-fed butter is another option to add to your coffee, which will give you more energy, focus, and brain power.

There are also keto coffee creamers on the market that are low-carb and tasty. These are often made from almond, oat, or coconut milk. Sugar-free sweeteners, like erythritol and stevia, are also keto-friendly.

Grass-fed butter in coffee is keto-friendly

Grass-fed butter in coffee is a key component of keto-friendly "bulletproof coffee". This drink is a combination of coffee, grass-fed butter, and coconut oil or MCT oil. It is a good way to meet keto macros while boosting energy and mental clarity.

Grass-fed butter is more nutrient-dense than grain-fed butter and has a better consistency and taste. It is also described as a "nutritional powerhouse of vitamins A, D, and K-2". The cows that produce the milk for this butter eat a diet of grass, meaning they aren't ingesting extra ingredients in their feed such as corn or other fillers. This results in a brighter, richer yellow butter with a delicious taste.

To make bulletproof coffee, simply combine one cup of freshly brewed hot black coffee with one to two tablespoons of grass-fed butter and one to two tablespoons of MCT oil or MCT oil powder in a blender and blend until creamy.

There are many variations of bulletproof coffee, including adding heavy cream or whipping cream, unsweetened almond or coconut milk, collagen peptides from collagen protein powder, sugar-free cocoa powder, peppermint or almond extract, and keto-friendly sweeteners such as stevia, monk fruit, or erythritol.

So, if you're on a keto diet, you can definitely enjoy a cup of bulletproof coffee without worrying about kicking yourself out of ketosis!

Sugar-free sweeteners can be added to coffee on a keto diet

Coffee is compatible with the keto diet, but it's important to avoid adding ingredients that are high in carbs. Black coffee is a good option, but if you want to add some sweetness to your morning brew, there are several sugar-free sweeteners that you can use.

Sugar-free sweeteners are a great way to add flavour to your coffee without kicking you out of ketosis. These sweeteners are usually plant-based and have zero or very few calories, making them perfect for a keto diet. Here are some of the best sugar-free sweeteners that you can add to your coffee:

Stevia

Stevia is a natural sweetener derived from the Stevia rebaudiana plant, which is native to South America. It is around 300 times sweeter than table sugar and has no carbohydrates, calories, or artificial sweeteners. It is often combined with other sweeteners, such as erythritol, to reduce its bitter aftertaste and give it bulk. Stevia is one of the most popular keto-friendly sweeteners for coffee due to its health benefits, which include improved oral health and reduced plaque levels. It is also recommended for individuals with diabetes as it helps manage blood sugar levels.

Monk Fruit

Monk fruit sweetener is extracted from the monk fruit, a plant native to southern China. It is a natural sweetener that contains antioxidants and is almost 250 times sweeter than regular sugar. It has no calories or carbs, making it suitable for a keto diet. Monk fruit sweetener is often mixed with other sugar substitutes, such as erythritol, to reduce its intense sweetness. It is a good option for coffee as it does not modify its taste when exposed to high temperatures. However, in rare cases, some people may experience an allergy to monk fruit.

Erythritol

Erythritol is a type of sugar alcohol that is widely used as a sweetener. It has zero calories and does not affect glucose or insulin levels, making it suitable for a keto diet. Erythritol has a similar texture to sugar, so it can be easily substituted in recipes. It is an excellent option for sweetening coffee or tea and can also be used for baking. However, it should be consumed in moderation as it can cause digestive issues in large quantities.

Xylitol

Xylitol is another type of sugar alcohol that is as sweet as sugar but contains few calories and carbs. It is often used in sugar-free gum, candies, and toothpaste. Xylitol is a keto-friendly sweetener as it does not raise blood sugar or insulin levels. It is ideal for coffee, tea, or smoothies. Xylitol is also marketed as beneficial for oral hygiene as it does not contribute to tooth decay. However, it is important to note that xylitol is highly toxic to dogs, so keep it away from your furry friends!

Sucralose

Sucralose is an artificial sweetener that is 600 times sweeter than sugar and is marketed as a zero-calorie product. It is keto-friendly as it is a low-carb sweetener. However, it should be consumed in moderation as it can increase sugar cravings and may cause digestive problems when used long-term. Sucralose is not suitable for baking as it can lose its taste and texture when exposed to high temperatures.

These sugar-free sweeteners can be added to your coffee to enhance the flavour without compromising your keto diet. However, it is important to remember that even though these sweeteners are low in carbs and calories, they should still be consumed in moderation as part of a healthy and balanced keto diet.

Keto coffee creamers are low-carb alternatives to dairy creamers

Coffee is keto-friendly, but many coffee creamers are not. Traditional milk and dairy-based creamers are high in carbs, so non-dairy alternatives are recommended.

There are several commercially available keto coffee creamers, such as SuperCoffee's SuperCreamer, Omega PowerCreamer, Califia Farms' Unsweetened Better Half Coffee Creamer, and Nutpods' unsweetened, zero-carb creamer. These products typically contain MCT oil, ghee or grass-fed butter, which provide healthy fats and help the body achieve or maintain ketosis.

Keto coffee creamers can also be made at home by blending ingredients like heavy cream, sweetener, vanilla extract, unsalted grass-fed butter, and coconut oil.

These low-carb alternatives allow individuals following a keto diet to enjoy their coffee with a creamy texture and enhanced flavour, without compromising their dietary restrictions.

Frequently asked questions