Keto Diet And Creamer Powder: What's The Verdict?

There are many keto-friendly coffee creamers available on the market, but it can be challenging to determine which ones are suitable for a keto diet. A keto diet is a low-carb, high-fat, and high-protein diet that aims to achieve a state of ketosis, where the body burns fat for energy instead of carbohydrates. When choosing a keto-friendly creamer, it is important to avoid dairy-based creamers and products with high sugar content. Non-dairy, low-carb, and high-fat alternatives are more suitable for the keto diet. Some popular options include coconut cream, almond milk, cashew milk, and MCT oil powder. It is also possible to make your own keto-friendly powdered coffee creamer at home using ingredients such as powdered heavy cream and keto-approved sweeteners.

Creamer ingredients and their health benefits

Coffee creamers are mostly made up of water, oils, and sugar. They are typically free from cream or lactose products but contain milk-derived proteins, so they are not dairy-free.

Common Creamer Ingredients and Their Health Benefits

• Water—helps with hydration and digestion.
• Oils—can provide essential fatty acids and fat-soluble vitamins. However, partially hydrogenated oils, which are often found in creamers, are unhealthy and can negatively impact heart health.
• Sugar—a source of energy and sweetness. However, consuming too much sugar can lead to health issues such as weight gain, blood sugar spikes, and an increased risk of certain diseases.

Some creamers may also contain milk-derived proteins, thickeners, preservatives, and artificial flavourings and sweeteners. These ingredients can have both positive and negative effects on health, depending on the specific ingredient and the individual's health needs.

Keto-Friendly Creamer Ingredients

For those following a keto diet, traditional creamers may not be suitable due to their carbohydrate and sugar content. However, there are keto-friendly creamer options available, such as:

• MCT Oil Powder—a potent source of energy on a keto diet, enhancing workouts and boosting mental clarity while suppressing appetite. It is also easier to digest and gentler on the stomach than MCT oil.
• Powdered Heavy Cream—a keto-friendly ingredient used as a base for keto coffee creamers, providing a creamy texture without the carbohydrates.
• Alternative Sweeteners—sweeteners such as Allulose, Erythritol, Stevia, and Monk Fruit have a low glycemic index and are low in carbohydrates and calories, making them suitable for keto diets.

When choosing a creamer, it is important to read the ingredient labels and opt for products with recognisable ingredients to make an informed decision about their health benefits.

How to make keto creamer at home

Ingredients

You can make a keto creamer at home using a few simple ingredients. Here is a list of ingredients you can use:

• Heavy whipping cream or full-fat coconut milk
• Keto-friendly sweetener (such as powdered erythritol, liquid stevia, allulose, Swerve, or monk fruit)
• Vanilla extract or other flavourings (such as hazelnut extract, cinnamon, pumpkin spice, cocoa powder, etc.)
• Collagen protein powder or hemp/almond milk (optional, to adjust consistency)

Instructions

• Combine the heavy cream and keto-friendly sweetener in a saucepan over medium heat. Whisk together until fully dissolved.
• If using vanilla bean, split open the bean and scrape out the seeds. Add the seeds and pod to the pan and cover. Let it steep for about 20 minutes, then remove the pod.
• Add in your desired flavourings, such as vanilla extract, and collagen or hemp/almond milk (if using). Whisk everything together.
• Taste the mixture and adjust sweetness or flavouring as needed.
• Let the mixture cool completely, then transfer it to a glass jar or bottle.
• Store your keto creamer in the fridge for up to a week. Shake well before using.

Tips and Variations:

• If you want to make a powdered keto creamer, you can use powdered heavy cream as your base. Sweeten it with keto-approved sweeteners and add flavourings of your choice.
• For a dairy-free option, use coconut milk or almond milk instead of heavy cream.
• Get creative with your flavour combinations! Try cinnamon dolce, hazelnut, pumpkin spice, salted caramel, or create your own unique blend.
• You can also add collagen powder to boost the nutrition and thicken the creamer.
• This keto creamer can be used in coffee, tea, smoothies, or any other beverage you desire.

Best store-bought keto creamers

A ketogenic or keto diet is a low-carb, high-fat diet. This means that instead of getting your energy from carbohydrates, you get it from protein and fat. So, when it comes to coffee creamers, you need to choose a product that includes a high amount of saturated fat derived from things like palm and coconut oil, butter, and cocoa butter. It's also important to avoid products with lots of sugar and most dairy-based creamers.

Best Overall Creamer

Califa Better Half Coconut Cream & Almond Milk Creamer is dairy-free, Whole30-compliant, and vegan. It's also good for lactose-sensitive drinkers. However, it can be clumpy even after shaking.

Best Value Creamer

Nutpods Creamer Variety 4-Pack has no added sugar and no carbs. It's also unsweetened and fat-free. However, it's a little on the watery side.

Best Budget Creamer

360 Nutrition Keto Vanilla Sweetened Powdered Coffee Creamer is a good option if you're looking for value for money. It doesn't curdle in coffee and has received five-star reviews.

Best Gluten-Free Creamer

Prymal Salted Caramel Coffee Creamer will give your coffee the sweet taste of a Starbucks beverage without the sugary syrups and add-ins. The line also offers other interesting flavours like Birthday Cake, Red Velvet, and Speculoos Cookie Dough—and they're all gluten-free. However, it doesn't always mix well in coffee.

Best Low-Cal Creamer

Califa Almond Milk Coffee Creamer with Coconut Cream is a good option if you're counting calories. There are only 10 calories per tablespoon. However, it can be lumpy, even after shaking.

Best Sugar-Free Creamer

Laird Superfood Creamer, Unsweetened is packed with nutrients and is a good option if you want to avoid sugar. However, it has a slightly artificial aftertaste.

Best Flavoured Creamer

Divine Health Keto Zone MCT Oil Powder, French Vanilla is a good option if you want a flavoured creamer. The unflavoured version is also sugar and gluten-free. However, it can be difficult to find.

Best Bulletproof Creamer

Bulletproof InstaMix Creamer is a good option if you want to make bulletproof coffee. It mixes well with coffee but it's not great for sensitive stomachs.

Best Low-Fat Creamer

KITU Keto Coffee Super Creamer is a liquid, keto-approved creamer that comes in several flavours. All of them have zero added sugars per serving. However, it can be clumpy when mixed with hot coffee.

Best Cacao-Based Creamer

Grasso Peppermint Mocha High-Fat Coffee Creamer is a good option if you like chocolate. The original flavour is spiked with cacao, but you can get a plain coconut-y flavour by choosing the "Naked" option.

Best Nutrient-Dense Creamer

Peak Performance Non-dairy Collagen Creamer is packed with nutrients that are good for your joints, hair, and nails. It also has a subtle coconut flavour.

Best Paleo Creamer

Pure Indian Foods Coffee++ Paleo Butter Coffee Creamer is great for both keto and paleo diets. It's sourced from small family farms and made from a unique blend of grass-fed organic cultured ghee and energizing MCT oil. However, it's a very small jar for the price.

Best Nut-Based Creamer

Elmhurst Milked Cashews is super creamy and great in coffee and cereal. While cashews are not recommended for a keto diet, this cashew milk contains less than half a gram of carbs per tablespoon.

Best Plant-Based Creamer

Milkadamia Unsweetened Vanilla Macadamia Milk is a wonderful alternative if you're bored of coconut or almond milk-based creamers. It's completely plant-based and has no added sugars.

Other Options

• Kiss My Keto Creamer (Original, Unflavoured)
• Left Coast Keto Creamer With MCT Oil
• Grasso Foods Coffee Booster Organic High Fat Coffee Creamer
• Califia Farms Unsweetened Better Half Coffee Creamer
• Laird Superfood Unsweetened Original Coffee Creamer
• Organic Valley Heavy Whipping Cream
• 360 Nutrition Keto Creamer with MCT Oil
• KITU SUPER COFFEE Keto Coffee Creamer
• Bulletproof Original Creamer

Creamer alternatives for those on keto diets

If you're on a keto diet, you may be wondering if you can still enjoy your morning coffee with a dash of creamer. The good news is that there are plenty of keto-friendly alternatives to choose from! Here are some ideas for creamer substitutes that will keep you in ketosis and satisfy your taste buds.

Understanding Keto

First, let's quickly go over the basics of a keto diet. Keto is short for "ketogenic," which refers to a low-carb, high-fat diet. Instead of getting energy from carbohydrates, your body enters a state called ketosis, where it burns fat for fuel. This is achieved by drastically reducing carbohydrate intake and replacing carbohydrates with healthy fats. The challenge with keto is that even small amounts of carbs can add up quickly and kick you out of ketosis.

Milk and Cream

Traditional milk and cream are not ideal for keto dieters because they contain lactose, a form of milk sugar that is high in carbs. A single glass of milk can contain nearly half the daily carb allowance for someone on a strict keto diet. Heavy cream, often recommended for keto, can have up to two grams of carbs per two tablespoons. While these options are acceptable in moderation, they may not be the best choice for those who drink multiple cups of coffee per day.

Keto-Friendly Creamers

So, what are some good alternatives? Here are some keto-approved creamer options:

• Unsweetened Almond Milk: Almond milk is an excellent choice, with only 0.3 carbs per teaspoon. It's vegan, gluten-free, and high in Vitamin E and potassium. It has a similar "mouth feel" to dairy milk and tastes great in coffee.
• Unsweetened Coconut Milk: Coconut milk will give your coffee a delicious nutty taste and a rich mouthfeel. It has a similar carb count to almond milk and is also packed with nutrients. Coconut cream is another option, but it has a slightly higher carb content.
• Collagen Creamer: Collagen is a protein that provides structure to the body's skin and bones. Adding a collagen creamer to your coffee is a keto-friendly way to boost your joint, hair, and nail health. It also adds a subtle coconut flavor.
• MCT Powder: Medium-chain triglycerides (MCTs) are fatty acids derived from coconut and palm kernel. MCT powder is made from MCT oil and is easier to digest than the oil form. It dissolves well in coffee and gives it a creamy texture.
• Heavy Cream: If you want to stick with traditional cream, opt for heavy cream, which has a lower carb count than light cream or half-and-half. Just remember to use it sparingly to stay within your daily carb limit.
• Keto Coffee Creamers: There are also commercially available keto coffee creamers, such as SuperCoffee's SuperCreamer and Omega PowerCreamer, which combine MCT oil, sweeteners, and added protein with minimal carbs.

Making Your Own Keto Creamer

If you're feeling creative, you can even make your own keto-friendly powdered coffee creamer at home! Here's a simple recipe:

Ingredients:

• 3 cups Powdered Heavy Cream
• Keto-approved sweetener (Allulose, Erythritol, Stevia, Monk Fruit, etc.)
• Optional flavorings (vanilla powder, pumpkin pie spice, cocoa powder, etc.)

Directions:

• Put the powdered heavy cream into a large bowl.
• Pulverize your chosen sweetener in a food processor, blender, or spice/coffee grinder until it turns into a fine powder.
• Add your chosen flavoring to the powdered sweetener and pulverize for 30 seconds.
• Mix the sweetener mixture with the powdered heavy cream until fully blended.
• Transfer the mixture to an airtight jar and store it in your pantry. It will last for up to a year!

To use your homemade keto creamer, simply add a teaspoon to your coffee and stir. Feel free to adjust the amount to suit your taste.

So, there you have it! Plenty of delicious and keto-friendly alternatives to traditional coffee creamers. Enjoy your coffee without compromising your keto diet.

Creamer options for those with dietary restrictions

If you're following a keto diet, you may be wondering if coffee creamer is still an option for you. The good news is that there are plenty of keto-friendly creamers available that can add a delicious touch of flavor and creaminess to your morning brew. Here's a guide to help you navigate the world of creamer options if you're on a keto diet or have other dietary restrictions.

Understanding Keto Dietary Restrictions

Before diving into the creamer options, let's clarify what a keto diet entails. A ketogenic, or "keto" diet, is a low-carb, high-fat diet. This means that instead of getting energy from carbohydrates, your body relies on ketone bodies produced by the liver from stored fat. As a result, you need to be mindful of the ingredients in your coffee creamer to ensure they align with keto principles.

Keto-Friendly Creamer Options

When choosing a keto-friendly creamer, look for products with a high amount of saturated fat derived from sources like palm oil, coconut oil, butter, or cocoa butter. It's also essential to avoid creamers with high sugar content, as traditional milk is high in carbs. Here are some creamer options that fit the bill:

• Keto Coffee Creamer Powders: These are designed specifically for keto dieters and often contain MCT oil, coconut milk powder, grass-fed butter, and natural sweeteners like stevia. Examples include Kiss My Keto Creamer and K Nutri's Keto Coffee Creamer Powder.
• Non-dairy Creamers: Creamers made from almond milk, cashew milk, or coconut milk are excellent choices. Look for unsweetened or lightly sweetened options to avoid added sugars. Some recommended brands include Califia Farms, Nutpods, Elmhurst, and Milkadamia.
• Bulletproof Creamers: Bulletproof coffee is a staple for many keto dieters. Bulletproof InstaMix Creamer combines coffee with butterfat and "octane oil" (coconut-based). However, it may not be suitable for those with sensitive stomachs.
• Collagen Creamers: Collagen is keto-friendly and offers benefits for your joints, hair, and nails. Try collagen creamers like Peak Performance's Grass-Fed Non-Dairy Collagen Creamer for a nutrient-dense option.
• MCT Oil Powder Creamers: MCT oil is a popular supplement on keto diets, and you can find it in creamer form. Divine Health's Keto Zone MCT Oil Powder in French Vanilla flavor is a tasty option.
• Other Keto-Friendly Brands: There are several other brands that offer keto-friendly creamers, including 360 Nutrition, Prymal, Laird Superfood, Grasso, and Pure Indian Foods.

Customizing Your Creamer

If you want to add a touch of sweetness to your creamer without using sugar, consider alternative keto-approved sweeteners like Allulose, Erythritol, Stevia, Monk Fruit, or a blend of these. You can also get creative and add flavorings like vanilla powder, spice mixtures (such as pumpkin pie spice or apple pie spice), cocoa powder, or espresso powder for a mocha kick.

Storing Your Keto Creamer

You can store your keto-friendly creamer in an airtight jar, such as a mason jar, in your pantry. If you live in a humid climate, consider adding a food-grade silica gel pack to the jar to absorb moisture and extend the shelf life of your creamer.

Non-Keto Dietary Restrictions

If you have dietary restrictions beyond keto, there are still creamer options for you. For example:

• Lactose Intolerance or Dairy Restrictions: Non-dairy creamers made from nut milks or coconut milk are suitable. You can also find lactose-free dairy creamers or opt for powdered heavy cream, which is naturally lactose-free.
• Gluten Sensitivity: Many keto-friendly creamers are also gluten-free. Be sure to check the labels, and consider brands like Prymal, which offers a range of gluten-free flavors like Salted Caramel, Birthday Cake, and Cinnamon Dolce.
• Low-Calorie or Sugar-Free Needs: Creamers like Laird Superfood Creamer (Unsweetened) and Califia Farms Almond Milk Coffee Creamer with Coconut Cream (Unsweetened) fit the bill. These options provide flavor without adding calories or sugar.

No matter your dietary restrictions, there are creamer options available that can enhance your coffee-drinking experience. With a bit of exploration, you can find the perfect creamer to suit your taste preferences and nutritional needs.

Frequently asked questions