Cold Brew Coffee: Keto-Friendly Or Not?

Cold brew coffee is a popular drink, but is it keto-friendly? The answer is yes, but with some caveats. Firstly, it depends on the specific cold brew as some are loaded with sugar and carbs, which are not suitable for a ketogenic diet. However, unsweetened cold brew coffee, either store-bought or homemade, can be a perfect companion for a keto diet. It is known for its smooth and lightly sweet taste, with lower acidity, making it easier on the stomach.

To make keto-friendly cold brew coffee at home, all you need are two ingredients: coarsely ground coffee beans and cold water. Simply combine the ground coffee and water in a jar, let it sit for 12-24 hours, and then strain the coffee grounds using a fine-mesh sieve or coffee filter. You can also add keto-friendly sweeteners and milk substitutes such as coconut milk, nut milk, or heavy cream.

Cold brew coffee is keto-friendly

Coffee and Keto

Coffee is 100% keto-friendly, and traditional hot or cold brew coffee contains zero calories and carbs. The only time sugars are introduced is when syrups and sweeteners are added.

Cold Brew Coffee

Cold brew coffee is made by steeping coarsely ground coffee beans in cold water for an extended period, usually 12-24 hours. This process results in a smooth, refreshing, and less bitter coffee compared to traditional brewing methods.

Making Keto-Friendly Cold Brew Coffee

To make a keto-friendly cold brew coffee, it's essential to avoid adding sugar and sweeteners. Instead, you can add keto-friendly sweeteners like Stevia, erythritol, stevia, monk fruit, or xylitol. Additionally, consider adding a dash of heavy cream or grass-fed butter to enhance the flavour and keep in line with the keto diet's high-fat requirements.

Customising Your Cold Brew

You can customise your cold brew coffee by adjusting the coffee-to-water ratio. For a stronger brew, use more ground coffee, and for a milder flavour, reduce the amount. You can also make coffee concentrate by increasing the ratio of coffee to water and then diluting it with water or ice upon serving.

Storing Cold Brew Coffee

Cold brew coffee can be stored in the refrigerator for up to two weeks. It's best to filter the coffee after 24 hours and store only the brewed coffee to maintain its freshness.

Cold brew coffee can be a great companion for a ketogenic diet as long as it's prepared and customised to fit within the dietary restrictions. By avoiding added sugars and utilising keto-friendly sweeteners and high-fat additives, you can make a delicious and refreshing coffee that aligns with your keto goals.

Avoid sugar and sweeteners

Sugar is a big no-no on the keto diet, so you'll have to get creative with your coffee. While you can still enjoy a cup of joe, you'll need to make some adjustments to stay in ketosis. Here are some tips to help you avoid sugar and sweeteners:

Opt for Black Coffee

Black coffee is a keto-friendly option. It has zero calories and carbs, and you can brew it hot or cold. If you're a fan of cold brew, make sure to choose an unsweetened variety, as some brands add sugar and sweeteners. You can also make your own cold brew at home by steeping coarsely ground coffee beans in cold water for 12 to 24 hours. This method results in a smooth, refreshing flavour without the bitterness of traditional brewing methods.

Use Sugar-Free Sweeteners

If you can't imagine drinking your coffee without a touch of sweetness, opt for sugar-free sweeteners. Sweeteners like erythritol, stevia, monk fruit, and xylitol are keto-friendly options. These plant-based sweeteners have zero calories, so they won't interfere with your ketosis. You can find these sweeteners at your local supermarket or online.

Enhance with Healthy Fats

Instead of reaching for sugar, try adding some healthy fats to your coffee. Grass-fed butter, MCT oil, or heavy cream can give your coffee a dash of decadence while keeping you in ketosis. These fats can also help you feel fuller for longer, making it easier to stick to your keto diet.

Choose Keto-Friendly Add-Ins

When it comes to add-ins, opt for keto-friendly options. Coconut milk, nut milk, seed milk, or heavy cream are great alternatives to dairy creamers, which can cause bloating. You can also add flavour extracts like vanilla, almond, or hazelnut for some extra pizzazz without the sugar.

Be Mindful of Carb Counts

While coffee itself doesn't contain carbs, some coffee drinks can be loaded with them. Be mindful of the carb counts in your coffee, especially when ordering from coffee shops or buying pre-made drinks. A single glass of juice, for example, can have enough carbs to set you back on your keto journey. Always read labels and ask about carb content when in doubt.

Remember, the key to enjoying coffee on a keto diet is to avoid sugar and choose keto-friendly alternatives. With a few simple swaps, you can still savour your daily cup of coffee while staying true to your dietary goals.

Use keto-friendly milk alternatives

While cold brew coffee is keto-friendly, it is important to watch out for the milk and sweeteners you add to your coffee. Milk is not a good drink to have on keto because it is packed with carbs and sugar (from lactose). Even a cup of whole milk contains 11-12 grams of net carbs.

Unsweetened Coconut Milk

Pure coconut milk is the highest-fat vegan-friendly milk replacement. Be sure to buy unsweetened coconut milk, as the sweetened version is not keto-friendly.

Unsweetened Nut Milk

You can find a vegan keto milk substitute made from virtually any nut, including almonds, cashews, walnuts, macadamias, and hazelnuts. Look for products with a short ingredients list and less than 2 grams of net carbs per cup. Remember to always double-check the label, as each brand has sweetened high-carb products as well.

Unsweetened Seed Milk

Flax milk and hemp milk are great keto substitutes for anyone with nut and dairy allergies. Read the ingredients label carefully as these products tend to contain other carb-rich ingredients. Look for flax or hemp milk products with less than 2 grams of net carbs per cup.

Unsweetened Soy Milk

Although most soy milk products are far from low-carb, there are several keto-friendly options available. Look for unsweetened organic soy milk, and double-check the nutrition label. It should have no more than 2 grams of net carbs per cup.

Unsweetened Pea Protein Milk

Whether it's called pea milk or plant protein milk, the featured ingredient will be pea protein. This is a great choice for anyone who wants a keto milk substitute that is dairy-free, nut-free, vegan-friendly, and high in protein. Not all pea milk products are keto-friendly, so carefully read the label before use.

If you are not avoiding dairy, then a great option to get a higher fat content milk substitute with a fuller mouthfeel is a mixture of nut milk and heavy cream. Simply combine heavy whipping cream with a nut or seed milk of your choice. For example, to replace a cup of whole milk, you can use 190ml of almond milk and 50ml of heavy cream.

Make your own cold brew at home

Making cold brew coffee at home is a simple process that requires very few tools and ingredients. Here is a detailed guide on how to make your own cold brew coffee at home:

Ingredients and Tools:

You will need coarsely ground coffee beans and cold, filtered water. The general ratio is 1:2 for coffee to water, but this can be adjusted to your taste. You will also need a large container or jar, such as a Mason jar, a fine-mesh sieve or cheesecloth, and a bowl for straining. If you have a French press, you can use that instead of the jar and sieve/cheesecloth. Optional ingredients include milk or plant milk, sweetener, ice, and flavourings such as vanilla extract or almond/hazelnut extract.

Step-by-Step Guide:

• Combine the coarsely ground coffee beans and cold water in your jar. Stir well to ensure all the coffee grounds are submerged in the water.
• Cover the container and let it sit at room temperature for at least 12 hours or up to 24 hours. You can occasionally shake the jar during this time, but it is not necessary.
• After the steeping time, strain the cold brew using a cheesecloth, fine-mesh sieve, or coffee filter to remove the coffee grounds. If using a French press, push the filter-plunger down about 2 inches below the coffee but not all the way down, then pour the coffee into another container.
• Optional: Add milk, sweetener, or flavourings to taste. You can also dilute the cold brew with water, milk, or plant milk if it is too strong.
• Pour the cold brew over ice and serve. You can also store the strained coffee in an airtight container in the refrigerator for up to two weeks.

Tips:

• Freshly ground coffee beans will yield the best flavour.
• Adjust the coffee-to-water ratio based on your desired strength.
• Making a large batch? Double or triple the ratio of coffee to water and dilute it with cold water accordingly before serving.
• For a bulletproof approach, add up to a tablespoon of MCT oil to each serving.

Cold brew coffee is less acidic

Factors Affecting Coffee Acidity

There are several factors that influence the acidity of coffee:

• Bean Type: The origin of the coffee bean can impact its acidity. Beans from countries such as Brazil, Sumatra, and Bolivia tend to be lower in acid content.
• Roast Type: The difference between light, medium, and dark roast is the amount of time the beans spend in the roaster. However, the actual coffee acid content and pH level remain similar across roast types, assuming the bean type is the same.
• Brewing Process: The method of brewing coffee also affects its acidity. Cold brew coffee, which involves steeping coffee grounds in cold water for an extended period, results in lower acid levels compared to hot-water brewing methods.
• Water Quality: The water used to brew coffee can also impact its acidity. Tap water may contain chemicals that affect the pH and, consequently, the acidity of the coffee.

Health Benefits of Cold Brew Coffee

The reduced acidity of cold brew coffee can provide several health benefits, especially for individuals with sensitive stomachs or gastrointestinal issues. Cold brew coffee is often marketed as tasting smoother and less bitter than traditional hot-brewed coffee. Additionally, the cold brewing process brings out the coffee's naturally bold essence without the bitterness associated with hot brewing methods, resulting in a smoother, more refreshing flavor.

Making Cold Brew Coffee

Making cold brew coffee at home is a simple process that only requires coffee grounds and cold, filtered water. Combine the grounds and water in a jar, stir well, and let the mixture sit for at least 12 hours. After steeping, strain the coffee grounds using a fine-mesh sieve or coffee filter, and your cold brew coffee is ready to serve.

Frequently asked questions