Natural Coffee Flavors: Keto-Friendly Or Not?

Coffee is a popular drink for those on a ketogenic (keto) diet, which is a low-carbohydrate, high-fat diet. Coffee is naturally carb-free, but the additions of milk, sugar, and cream can kick people out of ketosis. To make coffee keto-friendly, it is best to use sugar-free sweeteners and milk alternatives such as coconut milk, pistachio milk, or heavy cream. There are also keto-friendly coffee creamers available, or you can make your own at home.

Keto-friendly coffee creamers

Coffee is a great option for those on a keto diet, as it contains no carbohydrates or sugar. However, the addition of milk, sugar, and creamers can increase the carbohydrate and calorie content of your drink. Here are some keto-friendly coffee creamers to enhance the flavour of your coffee without compromising your diet:

Califia Better Half Coconut Cream & Almond Milk Creamer

This creamer is not only keto-friendly, but it's also dairy-free, Whole30-compliant, and vegan. It's a great option for those who are lactose-sensitive and want a creamy addition to their coffee.

Nutpods Creamer Variety 4-Pack

This creamer variety pack offers different flavours to suit your taste buds. The creamers are unsweetened and carb-free, providing a delicious and healthy addition to your coffee.

360 Nutrition Keto Vanilla Sweetened Powdered Coffee Creamer

This powdered creamer is a cost-effective option that mixes well with coffee and provides a great flavour. It has zero carbs and is perfect for those on a budget.

Prymal Salted Caramel Coffee Creamer

The Prymal Coffee Creamer in Salted Caramel flavour will satisfy your sweet tooth without adding any sugar. They also offer other exciting flavours like Birthday Cake, Red Velvet, Butter Pecan, and Cinnamon Dolce, all of which are gluten-free.

Laird Superfood Creamer, Unsweetened

This creamer is packed with nutrients and minerals, making it a healthy choice for your coffee. It is unsweetened and keto-friendly, ensuring you stay on track with your diet.

Divine Health Keto Zone MCT Oil Powder, French Vanilla

Finding good-tasting keto creamers can be challenging, but this French Vanilla-flavoured creamer hits the mark. The unflavoured version is also sugar and gluten-free, making it a versatile option for those with dietary restrictions.

Bulletproof InstaMix Creamer

Bulletproof coffee is a staple for those on the keto diet, and this creamer is the perfect pairing. It contains butterfat and "octane oil," which is coconut-based, providing a boost of energy and helping you stay in ketosis.

KITU Keto Coffee Super Creamer

This liquid keto creamer comes in a range of flavours, including Caramel, Sweet Cream, and Vanilla. It has zero added sugars and is sweetened with monk fruit, making it a tasty and healthy option.

Peak Performance Non-Dairy Collagen Creamer

Collagen is beneficial for your joints, hair, and nails, and this creamer provides a keto-friendly way to incorporate it into your diet. It has a subtle coconut flavour and is a nutrient-dense option.

Milkadamia Unsweetened Vanilla Macadamia Milk

If you're bored of coconut or almond milk-based creamers, this macadamia milk creamer is a fantastic alternative. It's plant-based, keto-friendly, and has no added sugars, making it a delicious and healthy choice.

Elmhurst Milked Cashews

This cashew milk creamer has half the sugar of traditional coffee creamers while maintaining a delicious taste. While cashews are not recommended on a keto diet, this creamer has minimal carb content, making it a great option.

Make Your Own Keto Coffee Creamer

You can also make your own keto coffee creamer at home. All you need are some basic ingredients like heavy cream or full-fat coconut milk, a sweetener of your choice, collagen protein powder, and hemp or almond milk. You can even get creative and add flavours like cinnamon, hazelnut, or vanilla extract.

Sugar-free sweeteners

When it comes to keto-friendly sweeteners, there are several options that can help satisfy your sweet tooth without kicking you out of ketosis. Here are some of the best sugar-free sweeteners to consider:

Stevia

Stevia is a natural sweetener derived from the Stevia rebaudiana plant, which is native to South America. It has been used for over 1500 years and is recognised as safe by the FDA. Stevia is non-nutritive, meaning it contains zero calories, carbohydrates, or other nutrients, making it ideal for a keto diet. It is 30-150 times sweeter than sugar, so a little goes a long way. Stevia comes in powdered, granulated, and liquid forms, and can be used to sweeten drinks and desserts. However, it may have a slightly bitter aftertaste.

Erythritol

Erythritol is a sugar alcohol that has a similar structure to sugar but is only partially digested by the body. It is created by fermenting glucose from wheat or corn starch. Erythritol is not completely calorie-free, containing about 0.24 calories per gram compared to 4 calories per gram of table sugar. Studies suggest that it has no impact on blood sugar levels and may even help lower them. It is generally recognised as safe by the FDA and is used in many keto dessert recipes due to its ease of use in baking. However, it may cause digestive issues such as nausea if consumed in large doses.

Monk Fruit

Monk fruit is a natural sweetener extracted from the monk fruit plant, native to Southeast Asia. It has been used in traditional Chinese medicine for thousands of years. Like stevia, monk fruit contains zero calories, zero carbs, and does not appear to raise blood sugar or insulin levels. It is also rich in antioxidants and is 100-250 times sweeter than sugar, so a little goes a long way. However, monk fruit can be more expensive than other sweeteners, and there are no long-term studies on its impacts.

Sucralose

Sucralose is an artificial sweetener that is not metabolised by the body, meaning it passes through undigested and provides no calories or carbs. It is 400-700 times sweeter than sugar, so only a small amount is needed. However, its impact on blood sugar levels is not well established, and there are concerns about its potential negative effects on the gut biome and when exposed to high temperatures.

Xylitol

Xylitol is another sugar alcohol that is as sweet as regular sugar but contains only 2.4 calories per gram and 4 grams of carbs per teaspoon. It is often used in sugar-free gum and has been shown to contribute to a reduction in body weight, blood sugar, and increased insulin concentration in animal studies. However, it can cause digestive issues even when consumed in small amounts, and it is highly toxic to dogs and other pets.

While these sugar-free sweeteners can be a great way to add sweetness to your coffee or desserts while on a keto diet, it is important to remember that they should be consumed in moderation as part of a healthy and balanced diet. Additionally, it is always recommended to consult with a healthcare professional before making any significant dietary changes.

Unsweetened heavy cream

Heavy cream is a good way to boost your coffee, as it is keto-friendly and has no carbs. It can be added to coffee to make it keto-compliant, as it is a high-fat product. It is also a good substitute for regular coffee creamer as it has very little carbohydrate content.

However, heavy cream is an acquired taste, and those who crave something sweet in their drink may want to mix it with a sugar-free sweetener. It is also calorific, so those on a keto diet looking to lose weight may want to cut down on the amount they use.

Coconut or pistachio milk

Coconut milk and pistachio milk are both plant-based milk alternatives that can be used in coffee while on a keto diet. Both types of milk are versatile and can be used in vegan, paleo, and keto diets. However, pistachio milk is only suitable for keto if it is made with keto-friendly sweeteners, so be sure to check the label.

Coconut milk is a creamy, white liquid made from puréed coconut flesh. It is naturally low in carbs and high in fat, making it a great option for a keto diet. The nutritional breakdown of 1 ounce (30 ml) of plain canned or fresh coconut milk is about 7 grams of fat, 1.5 grams of carbs, and 0.5 grams of protein. To use coconut milk in your coffee while on keto, be sure to use an unsweetened, full-fat version.

Pistachio milk has a nutty and slightly earthy flavor profile. It is also fairly sweet, as many brands add extra sweeteners. The texture is creamy, and it has a unique light green colour. To make pistachio milk keto-friendly, you can make it at home and control the amount and type of sweetener added.

Both coconut milk and pistachio milk can be added to coffee to keep the carb content down and the fat content up while enhancing the flavour. They are also similar in terms of allergens and dietary compatibility. However, they have different flavour profiles, so the choice between the two depends on your preference for flavour and the specific requirements of your keto diet.

High-fat meals

A ketogenic, or keto, diet is a low-carbohydrate, high-fat diet. This means that keto meals are typically high in fat and low in carbs. Here are some tips and tricks for creating high-fat meals that are keto-friendly:

Choose the Right Fats

It is important to choose healthy fats when creating keto meals. Some examples of healthy fats that are suitable for a keto diet include:

• Olive oil
• Avocado oil
• Coconut oil
• Butter
• Ghee
• Nuts and seeds
• Avocados
• Olives
• Fatty fish, such as salmon, sardines, and mackerel

High-Fat Keto Meal Ideas

• Avocado deviled eggs
• Chocolate fat bombs made with butter, cream cheese, cacao powder, and a sweetener
• Cauliflower crust grilled cheese sandwiches
• Low-carb chicken pad Thai using zucchini noodles
• Keto bread made with almond flour, eggs, cream of tartar, butter, baking soda, and apple cider vinegar
• Cinnamon butter bombs made with grass-fed butter, vanilla extract, cinnamon, and a keto-friendly sweetener
• Coconut oil mayonnaise
• Creamy cauliflower mash and keto gravy made with cream, butter, rosemary, and Parmesan cheese
• Crustless spinach quiche
• Low-carb keto bagels
• Paleo chicken curry
• Keto nachos with fat head tortilla chips
• Gluten-free cauliflower mac and cheese
• Jalapeno cheddar burgers
• Keto lime creamsicles sweetened with stevia
• French onion soup
• Keto spinach and artichoke chicken
• Keto grilled chicken and spinach pizza
• Keto eggplant dip
• Philly cheesesteak stuffed portobello mushrooms
• Keto salad Niçoise

Tips for Creating High-Fat Keto Meals

When creating your own keto meals, here are some tips to increase the fat content while keeping carbs low:

• Use keto-friendly pasta alternatives, such as those made from konjac root
• Add avocado, cheese, or full-fat sour cream to meals
• Use avocado, coconut oil, or ghee for cooking
• Top meals with grass-fed butter or generous amounts of hard cheese, such as Parmesan
• Include full-fat dairy products, such as sour cream, yogurt, cream cheese, or heavy cream
• Choose unsweetened plant-based milk, such as soy, almond, or coconut milk
• Use heavy cream in coffee or tea instead of milk
• Sweeten dishes with keto-friendly sweeteners, such as stevia, erythritol, or monk fruit
• Choose berries over other fruits, and consume in moderation
• Include plenty of low-carb vegetables, such as leafy greens, broccoli, and asparagus
• Drink water or unsweetened tea instead of sugary drinks

Frequently asked questions