Keto Creamer: Gluten-Free Option For Dieters?

There are many keto-friendly coffee creamers available on the market, but are they all gluten-free?

Many commercial coffee creamers are loaded with sugar, artificial sweeteners, and other ingredients that are hard to pronounce, let alone know what they are. For those on a gluten-free and keto diet, this can be a problem.

The good news is that there are gluten-free keto coffee creamers available, and even some that are homemade!

Keto Creamer Flavours: Vanilla, Hazelnut, Pumpkin Spice, Chocolate, and Cinnamon Dolce

There are a variety of keto-friendly coffee creamers available in the market, including those that are gluten-free. Here are some keto creamer flavours:

Vanilla

Vanilla is a classic flavour for coffee creamers. To make a vanilla keto creamer at home, you can combine ingredients such as half and half, monk fruit sweetener, vanilla extract, and a pinch of sea salt. This recipe is gluten-free and has only 3 net carbs per serving. You can also purchase vanilla-flavoured keto creamers, such as the KITU SUPER COFFEE Creamer, which is sweetened with monk fruit and has zero added sugars.

Hazelnut

Hazelnut is another popular flavour for keto coffee creamers. You can make your own hazelnut creamer by adding hazelnut extract to a basic keto creamer recipe. There are also commercially available hazelnut-flavoured keto creamers, such as the Keto Coffee Creamer Powder Hazelnut, which is made with grass-fed collagen protein powder, MCT oil, and monk fruit.

Pumpkin Spice

Pumpkin spice is a seasonal favourite for coffee lovers. To make a keto-friendly pumpkin spice creamer at home, you can add pumpkin puree and pumpkin pie spice to your basic creamer recipe. You can also purchase pumpkin spice-flavoured keto creamers, such as the Limited Edition Pumpkin Spice Creamer, which is vegan, paleo, and keto-friendly.

Chocolate

Chocolate is a decadent flavour for coffee creamers. To make a chocolate keto creamer at home, simply add cocoa powder to your basic creamer recipe. There are also commercially available chocolate-flavoured keto creamers, such as the Grass Fed Collagen Creamer Powder in Chocolate flavour, which is keto and paleo-friendly.

Cinnamon Dolce

Cinnamon Dolce is a unique flavour for coffee creamers, offering a sweet and spicy touch to your beverage. The Prymal Coffee Creamer line offers a Cinnamon Dolce flavour that is gluten-free and keto-friendly, providing a sweet taste without the sugary syrups.

Keto Creamer Ingredients: Heavy Cream, Unsweetened Almond Milk, Monk Fruit, and Vanilla Extract

The keto diet is a high-fat, very-low-carb diet. This means that instead of getting your energy from carbohydrates, you get it from protein and fat. So, when choosing a keto-friendly coffee creamer, it's important to look for products with a high amount of saturated fat and minimal added ingredients.

Heavy Cream

Heavy cream is a high-fat dairy product that adds a rich and creamy flavor to the creamer. It is also used to help with consistency, so the creamer is not too thick. Heavy cream is keto-friendly as it is low in carbs and high in fat.

Unsweetened Almond Milk

Unsweetened almond milk is used to get the keto creamer to the right consistency. It is important that the almond milk is unsweetened, as sweetened nut milk will add more carbs than necessary. Unsweetened coconut milk can also be used as a substitute for those with nut allergies.

Monk Fruit

Monk fruit is a low-carb sweetener that is used to sweeten the creamer. It is often used as an alternative to sugar or artificial sweeteners, which are not keto-friendly. Monk fruit has a very sweet taste and is said to have a less noticeable aftertaste than other low-carb sweeteners.

Vanilla Extract

Vanilla extract is used to add flavor to the creamer. It is a common ingredient in many keto creamers and can be used in combination with other extracts, such as hazelnut or almond, to create different flavor profiles.

Other Ingredients

In addition to the main ingredients listed above, some keto creamers may also include other ingredients such as cocoa powder, pumpkin puree, or collagen. These ingredients add different flavors and textures to the creamer, allowing for a variety of options to suit individual tastes and preferences.

Benefits of Keto Creamer Ingredients

The ingredients used in keto creamers offer several benefits for those following a keto diet. Heavy cream and unsweetened almond milk provide a source of healthy fats, while monk fruit offers a natural low-carb sweetening option. Vanilla extract and other flavorings allow for a variety of flavor options without adding carbs or sugar.

By using these ingredients, keto creamers can provide a tasty and satisfying addition to coffee or tea while still adhering to the guidelines of a keto diet.

Keto Creamer vs. Plain Cream: Heavy cream is keto-friendly, but plain milk is not

The keto diet is a low-carb, high-fat diet. Instead of getting energy from carbohydrates, the body gets it from protein and fat. This means cutting back on easily digestible carbs like sugary drinks, milk, pasta, and white bread.

A keto-friendly creamer will be high in saturated fat, derived from sources like palm oil, coconut oil, lard, butter, and cocoa butter. It will also be low in sugar and carbs. Most dairy-based creamers are not keto-friendly, so non-dairy alternatives are usually a better option.

Keto Creamer

Keto creamers are usually made with a base of coconut oil or coconut milk powder, and are often combined with MCT oil, grass-fed butter, and sweetening agents like monk fruit, stevia, or erythritol.

• Laird Superfood Unsweetened Original Coffee Creamer: This is a powdered creamer made from coconut milk powder, extra virgin coconut oil, and Aquamin (a multimineral supplement derived from sea algae.) It's vegan, gluten-free, soy-free, and dairy-free.
• Bulletproof Original Creamer: This creamer is made with grass-fed butter, which has a better ratio of omega-6 to omega-3 fatty acids than regular butter. It comes in original (unsweetened), hazelnut, and vanilla flavors.
• Grasso Peppermint Mocha High-Fat Coffee Creamer: This creamer is made with virgin coconut oil, grass-fed ghee, and raw cacao powder. It's a good source of magnesium and flavonols, which have antioxidant properties.

Plain Cream

Heavy cream is keto-friendly and can be added to coffee for a delicious, rich flavor. However, regular milk is not considered keto-friendly due to its high carb content.

• Organic Valley Heavy Whipping Cream: This is a high-fat, low-carb option that can add richness to coffee. It's made from organic cream from pasture-raised cows and gellan gum, a natural stabilizer. It's free from artificial colors, preservatives, antibiotics, and synthetic hormones.
• Half-and-Half: While not technically keto, a small amount of half-and-half (a mixture of half heavy cream and half whole milk) is usually fine on a keto diet.

Comparison

Keto creamers are designed to be high in fat and very low in carbs, making them a good fit for the keto diet. They are also free from added sugars and artificial ingredients.

Plain cream, like heavy cream, can be a good option for keto as long as it is high in fat and low in carbs. However, regular milk is not recommended due to its high carb content.

So, if you're following a keto diet, keto creamers or plain heavy cream are better options than plain milk.

Keto Creamer vs. Store-Bought: Store-bought creamers are often loaded with sugar and artificial sweeteners

The Problem with Store-Bought Coffee Creamers

Most store-bought coffee creamers are loaded with sugar, artificial sweeteners, and other questionable ingredients. While they may enhance the flavour of your coffee, these creamers are not good for your health.

The average person consumes two cups of coffee with creamer per day, which over a lifetime, can lead to significant weight gain. Traditional creamers and lattes are often calorically dense and sugary, and the artificial sweeteners used in many creamers can have negative impacts on your health.

For example, sucralose, a common artificial sweetener, has been shown to destroy the balance in your gut by allowing bad bacteria to thrive while killing off beneficial bacteria. It can also cause blood sugar spikes, which is especially dangerous for diabetics. Another commonly used sweetener, aspartame, is one of the biggest question marks in nutritional science due to the lack of long-term human clinical trials.

In addition to artificial sweeteners, store-bought creamers also contain thickeners and emulsifiers to give them a creamy, pourable texture. One of the most common thickeners, carrageenan, has been linked to various health issues, including irritable bowel syndrome. Other thickeners, such as cellulose gum and gel, are used as fillers and offer no nutritional value.

The Benefits of Keto Creamer

Keto creamers, on the other hand, are designed to be low-carb and keto-friendly. They typically contain high amounts of saturated fat derived from sources such as palm oil, coconut oil, butter, and cocoa butter, and they avoid the use of sugar and artificial sweeteners.

Keto creamers can be store-bought or homemade, and there are a variety of flavours available, including vanilla, hazelnut, chocolate, and caramel. Some popular store-bought options include Nutpods, Laird Unsweetened Superfood Creamer, and Picnic Creamer.

Making Your Own Keto Creamer

If you want to ensure your creamer is truly healthy and free of artificial ingredients, you can make your own keto creamer at home. A basic keto creamer recipe includes heavy cream or full-fat coconut milk, unsweetened almond milk, a low-carb sweetener such as monk fruit, water, and your choice of flavourings such as vanilla or hazelnut extract.

By making your own creamer, you can control exactly what goes into it and avoid any unwanted ingredients. This way, you can enjoy your coffee without sacrificing your health.

Keto Creamer Hacks: Freeze creamer into ice cubes to chill your coffee without watering it down

Freezing keto creamer into ice cubes is a great way to chill your coffee without watering it down. This method ensures that your coffee stays at the perfect temperature and consistency while also adding a bit of extra flavour.

To freeze keto creamer into ice cubes, simply pour the creamer into ice cube trays and place them in the freezer. You can also add some extra ingredients to the creamer before freezing, such as cocoa powder or vanilla extract, to create flavoured ice cubes.

Tips For Freezing Keto Creamer Into Ice Cubes

• Use a funnel to transfer the creamer into the ice cube trays to avoid spills.
• Make sure the creamer is at room temperature before freezing to prevent it from freezing too quickly.
• Store the ice cubes in an airtight container to prevent them from absorbing odours or flavours from other foods in the freezer.
• Label the container with the date and contents to keep track of how long they have been frozen.

Other Keto-Friendly Alternatives To Creamer

If you don't have keto creamer on hand or want to try something different, here are some other keto-friendly alternatives that you can add to your coffee:

• Unsweetened almond milk
• Full-fat coconut milk
• Grass-fed butter or ghee
• Unsweetened cashew milk
• Sugar-free condensed milk

So, the next time you want to chill your coffee without watering it down, try freezing your keto creamer into ice cubes! It's a simple yet effective way to elevate your coffee experience while sticking to your keto diet.

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