Half-And-Half Coffee: A Keto-Friendly Morning Beverage?

Coffee with half-and-half is a popular choice for coffee lovers, but is it keto-friendly? Half-and-half is a dairy product made from equal parts cream and whole milk, resulting in a creamy texture with a hint of sweetness. While it does contain carbohydrates in the form of lactose, the amount is relatively low, with only 0.5-1 gram of carbs per tablespoon. This means that a small serving of half-and-half in your coffee won't exceed the daily carb limit for most individuals on a ketogenic diet. However, it's important to be mindful of portion sizes, as a cup of half-and-half contains over 10 grams of carbohydrates. Additionally, some half-and-half products may contain added sugars or corn syrup, increasing the carb count. For strict keto dieters, there are alternative creamers available that are lower in carbs, such as heavy cream, butter, MCT oil, or plant-based options like coconut milk and almond milk.

Is half and half keto-friendly?

Half and half is a dairy product that is a mix of equal parts of heavy cream and whole milk. It is a popular addition to coffee and tea, as it is not too high in calories or sugar. However, it does contain carbohydrates in the form of lactose, which is the only form of carbohydrates we get from animal products.

Technically, half and half is not keto-friendly because it contains milk, which has a high-carb/sugar ratio. This ratio is high enough to impact ketosis. However, a small enough serving may not be noticeable in terms of its impact on blood glucose levels. One tablespoon of half and half contains 0.6 grams of carbohydrates, which can be easily worked into a standard ketogenic diet.

Alternatives to Half and Half

If you are looking for a lower-carb alternative to half and half, there are several options:

• Heavy whipping cream: This has a much higher fat percentage than whole milk and very few carbohydrates.
• Butter or Ghee: Butter is approximately 80% fat and contains no carbohydrates. Ghee is clarified butter and is almost 100% fat.
• Coconut milk: This has 0.5 grams of net carbs per serving and is a rich source of healthy fats. However, it will change the flavour of your coffee.
• Almond milk or other plant-based milk: These are low in calories and carbohydrates but must be sugar and additive-free.
• Bulletproof coffee: This is a combination of coffee, butter or ghee, and MCT oil.

Tips for Using Half and Half on a Keto Diet

• Be mindful of your portion sizes: A cup of half and half contains over 10 grams of carbohydrates, so you may need to make adjustments to your keto meal plan for the day.
• Check the ingredients: Some half and half products contain additives such as corn syrup, which can increase the carb count.
• Calculate the carbs: Make sure to calculate the carbs from half and half into your daily carb intake to ensure you stay within your limit.

In conclusion, while half and half is not strictly keto-friendly, a small amount can be included in a keto diet without impacting ketosis. However, there are several lower-carb alternatives that may be better options for those on a strict keto diet.

What is half and half?

Half-and-half is a mixture of half whole milk and half cream. It is used when something richer than milk is needed, but the thickness of cream is not required. It is often used in coffee, sauces, soups, and desserts. It is also homogenised, meaning it is emulsified so that it doesn't separate when added to other ingredients.

Half-and-half is a popular alternative to milk and cream in coffee, as it is not too high in calories or sugar, and is not as thick as heavy cream. It is also used in cooking, but it must be tempered when added to hot sauces to avoid curdling.

Half-and-half is available to buy in stores, but it can also be made at home by combining equal parts of milk and cream. It can be frozen, but this can change the texture and taste, so it is not recommended for use in creamy dessert recipes.

What are the nutritional benefits of half and half?

Half-and-half is a dairy product made from equal parts whole milk and light cream. It is a good source of calcium, vitamin D, and protein.

Nutritional Benefits of Half-and-Half

Calcium

Calcium is essential for building and maintaining strong bones and teeth. Half-and-half provides 25% of the recommended dietary allowance for calcium.

Vitamin D

Vitamin D helps the body absorb calcium and supports immune function. A cup of half-and-half provides 17% of the RDA for vitamin A and 4% for vitamin C.

Protein

Protein is necessary for muscle growth and repair. Half-and-half contains 7 grams of protein per cup and 0 grams per tablespoon.

Versatility in Cooking

Half-and-half can be used to enhance the taste and texture of various dishes without adding excessive calories. It is commonly used in coffee, tea, soups, sauces, and baked goods.

Other Vitamins and Minerals

Half-and-half also contains:

• 21% of the RDA for riboflavin
• 13% for vitamin B12
• 4% for vitamins E and K
• 5% for vitamin B6
• 6% for thiamin and magnesium
• 7% for pantothenic acid
• 9% for potassium
• 8% for zinc
• 6% for selenium

How many carbs are in half and half?

Half and half is a combination of half milk and half cream. It is generally rich in calories and saturated fats, and low in sugars and carbs.

One tablespoon of half and half contains 0.6 grams of carbohydrates. This equates to 0.6 grams of net carbs per tablespoon, as it contains no fibre. A cup of half and half, however, contains 10.4 grams of total carbs and net carbs.

Fat-free half and half contains more carbohydrates per serving than regular half and half. One tablespoon of fat-free half and half contains 1.3 grams of carbs (total and net).

Heavy whipping cream is a lower-carb alternative to half and half, with 0.4 grams of carbs per tablespoon.

What are some keto-friendly alternatives?

If you're looking for keto-friendly alternatives to half-and-half, there are plenty of options to choose from. Here are some suggestions:

Heavy Cream

Heavy cream has a lower lactose content than half-and-half, resulting in a higher fat and lower carb ratio, making it a better option for those on a keto diet. It can be used as a plain substitute or whipped into homemade whipped cream to add to your coffee.

Coconut Milk

Coconut milk is a popular non-dairy alternative, providing a good source of healthy fats and only 0.5g of net carbs per serving. It will significantly change the flavour of your coffee, however, so be prepared for a tropical twist!

Almond Milk or Other Plant-Based Milks

Unsweetened almond milk and other plant-based milk alternatives such as cashew milk are suitable for keto. Just be sure to choose options without additives or sugar.

Butter or Ghee

When blended with MCT oil, butter or ghee can create a creamy consistency similar to half-and-half. This combination is known as bulletproof coffee, which is popular in the keto community.

Store-Bought Keto Creamers

If you'd prefer a convenient, ready-made option, there are several keto-friendly creamers available in stores. Here are some recommended options:

• PICNIK Coffee Creamer: A blend of grass-fed butter, MCT oil, and grass-fed whey protein.
• Terrasoul Coconut Milk Powder: A simple, coconut-only powder that can be easily blended or added to your coffee.
• Left Coast Performance Keto Coffee Creamer: A zero-carb option that requires blending due to its MCT oil content.
• Califia Farms Coconut Cream & Almond Milk Creamer: A liquid creamer without MCT oil, available in various flavours.
• Garden of Life MCT Oil: Pure MCT oil that will need to be blended.

Homemade Keto Creamer

If you're feeling creative, you can make your own keto coffee creamer at home. Here's a basic recipe to get you started:

Ingredients:

• Heavy cream or full-fat coconut milk
• Sweetener of choice (e.g., allulose, Swerve Confectioners, monk fruit)
• Collagen protein powder or glucomannan/xanthan gum (optional, for thickness)
• Hemp or almond milk
• Vanilla extract or other flavourings (e.g., cinnamon, hazelnut extract, pumpkin spice)

Directions:

• Simmer the cream and sweetener over medium heat, then reduce the heat and simmer for 15 minutes.
• Remove from the heat and add vanilla bean seeds and pod, if using. Cover and let steep for 20 minutes, then remove the pod.
• Whisk in the collagen, hemp milk, and vanilla extract. Taste and adjust sweetness if needed.
• Transfer to a glass jar and store in the fridge for up to a week.

Feel free to experiment with different flavour combinations to find your favourite!

Frequently asked questions