Keto Creamer: Healthy Or Unhealthy?

The ketogenic, or keto, diet is a high-fat, very low-carb diet that was originally developed to help individuals with epilepsy. It has since been linked to other health benefits like weight loss and improved blood sugar control. To stay in ketosis, your overall diet should contain 50 grams or fewer of carbohydrates per day.

Many popular coffee creamers are loaded with sugar and corn syrup, and many of the sugar-free options contain weird ingredients and artificial sweeteners. Keto coffee creamers, on the other hand, are very low in (if not free of) sugar and are usually derived from coconuts and other nuts, which can be helpful if you're trying to eat more healthy fats.

However, some keto coffee creamers are still high in calories and saturated fats, which may be harmful to your health if you're adding a lot to your cup.

Keto creamer ingredients and their alternatives

Keto coffee creamers are a great way to make your morning coffee ritual more indulgent while sticking to your keto diet. The key to a keto-friendly creamer is choosing one that is high in fat, low in carbs, and made from whole ingredients. Here are the ingredients commonly found in keto creamers and some alternatives you can use to make your own at home:

Coconut Milk

Coconut milk is a staple in many keto coffee creamer recipes. It provides a creamy texture and a subtle sweetness that pairs well with coffee. When using coconut milk, be sure to use the full-fat variety from a can, as it has the thickness required for a rich and indulgent creamer.

Heavy Cream

Heavy cream is often added to keto coffee creamers to balance out the coconut milk and create a more creamy and indulgent texture. A small amount of heavy cream goes a long way in adding richness to your coffee. Alternatively, you can use keto condensed milk if you prefer a sweeter creamer.

Sugar-Free Sweetener

To keep your coffee creamer keto-friendly, it's important to use a sugar-free sweetener. Granulated sweeteners that dissolve well, such as brown sugar substitutes, keto powdered sugar, or allulose, are great options. Avoid sweeteners like erythritol or monk fruit, as they don't dissolve well and can affect the texture of your creamer.

Healthy Fats

Adding healthy fats to your keto coffee creamer can not only boost the nutritional profile but also enhance the flavour and mouthfeel. MCT oil, coconut oil, and grass-fed butter are excellent choices that can elevate your creamer and provide additional health benefits.

Collagen

For an extra boost of protein, consider adding collagen to your keto coffee creamer. Collagen is great for your joints, hair, and nails, and it's keto-friendly. It also adds a subtle flavour and creaminess to your coffee.

Flavourings

One of the best parts about making your own keto coffee creamer is the ability to customize the flavour. Popular flavourings include vanilla extract, hazelnut extract, cocoa powder, and cinnamon. Get creative and experiment with different combinations to find your perfect flavour.

Storage

Creamers should always be stored in a sealed jar or bottle in the refrigerator. They will typically last for up to one month. If you want to make a larger batch, you can freeze your creamer in a freezer-friendly container for up to six months.

Keto creamer recipes

Many store-bought keto creamers are expensive and contain unnecessary thickeners, sugars, and artificial ingredients. Making your own creamer is a more cost-effective option that gives you full control over the ingredients and their quality. Plus, it's easy to make and can be prepared in bulk, lasting up to a month in the fridge.

Basic Keto Creamer Recipe

This basic recipe uses only three ingredients and can be adapted with various flavourings.

Ingredients:

• 13.5 oz coconut milk (canned and full-fat)
• 3 tbsp heavy cream
• 3 tbsp sweetener of choice (e.g. brown sugar substitute, keto powdered sugar, allulose; avoid erythritol and monk fruit sweeteners as they don't dissolve well)

Instructions:

• Add the coconut milk, cream, and sweetener to a small saucepan and bring to a gentle simmer over medium heat.
• Once the sweetener has dissolved, remove from the heat, cover, and let it cool to room temperature (about 40 minutes).
• Whisk to ensure the mixture hasn't separated, then transfer to a glass bottle or jar and refrigerate until ready to use.

Flavour Variations

French Vanilla:

Add 1 vanilla bean and 1/2 tsp vanilla extract.

Hazelnut:

Use keto brown sugar as the sweetener and add 1 tsp hazelnut extract.

Caramel:

Replace one tablespoon of sweetener with two tablespoons of keto caramel.

Italian Sweet Cream:

Add 1 tsp butter extract and 1/2 tsp vanilla extract.

Mocha:

Add 2 tbsp unsweetened cocoa powder.

Pumpkin Spice:

Add pumpkin puree and pumpkin pie spice.

Chocolate:

Add 3 tbsp unsweetened cocoa powder and 1 tsp vanilla extract.

Chocolate Peppermint:

Add 3 tbsp unsweetened cocoa powder and 1 tsp peppermint extract.

Cinnamon:

Add 1 tbsp ground cinnamon.

Tips for Dairy-Free and Low-Calorie Options

For a dairy-free option, use unsweetened almond milk or almond creamer instead of heavy cream. To make it creamier, add extra coconut cream.

If you're looking for a low-calorie creamer, cut the basic recipe with unsweetened nut milk or a little store-bought collagen.

Storage Instructions

Keto creamer should be stored in a sealed glass jar or bottle in the refrigerator, where it will last for up to one month. It can also be frozen for up to six months.

Keto creamer health benefits

Keto creamers are a great way to add flavour and texture to your morning coffee without the extra carbs or sugar. Here are some of the health benefits of keto creamers:

Low in Carbs and Sugar

Unlike traditional creamers that are often high in sugar and carbohydrates, keto creamers are specifically designed to be very low in carbs and sugar. This makes them a perfect fit for a ketogenic diet, which involves reducing carbohydrate intake and increasing fat intake. By using a keto creamer, you can enjoy your coffee without worrying about kicking yourself out of ketosis.

Healthy Fats

Keto creamers often contain healthy fats derived from sources such as coconut oil, MCT oil, and grass-fed butter. These fats can provide your body with an alternative source of energy and may offer benefits for brain and gut health. Consuming healthy fats has also been associated with a lower risk of heart disease, according to Harvard Health Publishing.

No Artificial Ingredients

Many traditional creamers contain artificial sweeteners, preservatives, and thickeners that may not be good for your health. Keto creamers, on the other hand, tend to have minimal ingredients and avoid these artificial additives. Instead, they rely on natural sweeteners like monk fruit and stevia to provide a touch of sweetness without the extra carbs.

Nutrient-Dense Options

In addition to being low in carbs and sugar, some keto creamers are also packed with beneficial nutrients. For example, the Primal Kitchen Hazelnut Collagen Creamer adds collagen protein to your coffee, which is great for those who want the benefits of milk without the lactose. Other creamers may include vitamins, minerals, and antioxidants for an extra nutritional boost.

Variety of Options

Keto creamers come in a wide range of options to suit different tastes and dietary preferences. Whether you're looking for a plant-based, gluten-free, or dairy-free option, there's a keto creamer for you. You can also find creamers with different flavours, such as vanilla, hazelnut, and caramel, so you don't have to sacrifice taste while following a keto diet.

Keto creamer vs dairy

The keto diet is a high-fat, very-low-carb diet that was originally developed to help individuals with epilepsy. It has since been linked to health benefits like weight loss and improved blood sugar control.

Coffee is allowed on the keto diet, but many coffee creamers are not keto-friendly as they are high in sugar and carbs. Traditional milk is high in carbs, so non-dairy alternatives are recommended.

Keto Creamer

Keto creamers are made with ingredients that are high in saturated fat, such as palm oil, coconut oil, lard, butter, and cocoa butter. They are also low in carbs and sugar. Some popular keto creamers include:

• Califia Farms Unsweetened Better Half Coffee Creamer (dairy-free, vegan, and Whole30-compliant)
• Laird Superfood Unsweetened Original Coffee Creamer (vegan, gluten-free, soy-free, and dairy-free)
• KITU SUPER COFFEE Keto Coffee Creamer (sugar-free, lactose-free, and gluten-free)
• Bulletproof Original Creamer (made with grass-fed butter)

Dairy Creamer

Dairy creamers, such as milk and half-and-half, are not typically keto-friendly due to their high carb content. However, heavy whipping cream is an option for those on a keto diet as it is high in fat and low in carbs. Some popular dairy creamers that are keto-friendly include:

• Organic Valley Heavy Whipping Cream (made with organic cream from pasture-raised cows and free from artificial ingredients and preservatives)
• Bulletproof Instamix Keto Creamer (2 grams net carbs per packet)
• Kitu Super Creamer (0 carbs per 3 tablespoons)

Both keto creamers and dairy creamers can be part of a keto diet, but it is important to choose options that are high in fat, low in carbs, and made with mostly whole ingredients.

Keto creamer product reviews

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

To stay in ketosis, it's important to choose a high-fat, low-carb coffee creamer. Ideally, if one serving of the creamer contains 50 calories, it should also provide around 4 grams of fat and 1 gram or fewer of carbs.

Natural Force Keto Coffee Creamer with MCT Oil

This creamer is keto, vegan, and paleo-friendly. It's made with no sugar, and the vanilla flavor is perfect for those who want to cut the carbs without drinking plain black coffee.

Left Coast Performance Keto Coffee Creamer (Cacao)

This keto coffee creamer is high in fat and has zero carbs. It uses a blend of MCTs, ghee, and coconut oil. Simply shake first and add 1/4 to 1 tablespoon to your daily cup of coffee.

Califia Farms Unsweetened Better Half Coffee Creamer

This coffee creamer is keto, dairy-free, Whole30-compliant, vegan, and gluten-free. It has zero carbs and sugar, and blends coconut cream and almond milk for flavor.

Rapid Fire Ketogenic Creamer

Although this creamer has 2 grams of carbs and 2 grams of sugar, it can still work within a keto diet if you plan your macros properly. It's nice and creamy and has a good dose of fat to keep you full.

Sunniva Super Creamer Kitu with Protein and MCT Oil

This creamer is perfect for people who miss adding sugar and flavored syrups to their coffee. It's sweetened with monkfruit, so you can satisfy your sweet tooth without kicking yourself out of ketosis.

Divine Health Keto Zone MCT Oil Powder

The French vanilla flavor can help you make a keto-friendly version of your favorite sugary vanilla latte. It has a creamy texture, zero carbs, and lots of MCTs for healthy fats.

360 Nutrition Keto Creamer with MCT Oil

This creamer has received mixed reviews on Amazon. Some users say it has a strong coconut flavor and an unpleasant aftertaste, while others praise its delicious taste and health benefits. It seems that you need to use a relatively large amount to get a creamy texture, so it may not be cost-effective for heavy creamer users.

Laird Superfood Unsweetened Original Coffee Creamer

This keto creamer comes in 7 different flavors and does not need to be refrigerated. It's vegan-friendly, gluten-free, soy-free, and dairy-free. It's made from coconut milk powder, Aquamin (a multimineral supplement derived from sea algae), and extra virgin coconut oil.

Homemade Keto Creamer

You can also make your own keto-friendly creamer at home with just three ingredients: coconut milk, heavy cream, and a sugar-free sweetener of your choice. This option is cheaper than store-bought and allows you to control the ingredients and flavorings.

Bulletproof Original Creamer

This keto creamer comes in original, hazelnut, and vanilla flavors. The hazelnut and vanilla flavors are sweetened with stevia. It's made with grass-fed butter, which has a better ratio of omega-6 and omega-3 fatty acids than regular butter.

Frequently asked questions