French Vanilla Creamer: Keto-Friendly Or Sugar Trap?

The keto diet is a popular weight-loss and health regimen that involves eating a very low-carb, high-fat diet to induce ketosis, a state in which the body burns fat for energy instead of carbohydrates. For keto coffee drinkers, choosing the right creamer can be challenging as many commercial creamers contain added sugars and ingredients that can interfere with ketosis. While some sugar-free creamers are marketed as keto-friendly, it's important to carefully read the nutrition labels and ingredient lists to make an informed choice.

Ingredients to avoid in keto creamers

When choosing a keto-friendly coffee creamer, it's important to opt for products that are low in carbs and high in fat, and that are made from whole food ingredients.

• Sugar: Sugar is a simple carbohydrate that can quickly add up and kick you out of ketosis. It's best to choose a creamer that is sugar-free or sweetened with low-carb sweeteners like stevia, monk fruit, or erythritol.
• Dairy: Traditional milk and dairy-based creamers are high in carbs and not keto-friendly. Instead, opt for non-dairy alternatives like almond, coconut, or cashew milk.
• Artificial Sweeteners: While some artificial sweeteners like acesulfame K and sucralose are carb-free, they may have negative effects on gut health when consumed regularly. It's best to stick with natural sweeteners or avoid sweetened creamers altogether.
• Highly Refined Oils: Highly refined oils like canola oil and soybean oil are prone to oxidation and may cause inflammation in the body. These oils are often extracted using high heat and chemicals, stripping them of their nutrients.
• Carrageenan: This controversial additive is included in many creamers, but it's best avoided as it may have negative health effects.
• Corn Syrup: Corn syrup is a high-glycemic sweetener that can raise your blood sugar levels and prevent you from reaching ketosis.
• Maltodextrin: Like corn syrup, maltodextrin is a sweetener that can impact your blood sugar levels and hinder ketosis.

Ingredients to look for in keto creamers

When looking for a keto-friendly creamer, there are a few ingredients you should look out for.

Firstly, it is important to check the nutritional label and ingredient list, as some products labelled as "sugar-free" or "keto-friendly" may still contain hidden sugars or other unhealthy ingredients. For example, some creamers contain high-fructose corn syrup, canola oil, and carrageenan, which are not suitable for a keto diet. Instead, look for natural sweeteners such as stevia, monk fruit, or erythritol.

Secondly, when it comes to dairy products, opt for those that are high in fat and low in carbs, such as cream, butter, and ghee. Cream is an excellent choice for adding to coffee or tea, and it also works well in cooking. Butter and ghee are also good options, as they contain only trace amounts of carbs or are completely carb-free.

Thirdly, if you are looking for a non-dairy option, there are several varieties of plant-based milk that are keto-friendly, including unsweetened soy, almond, and coconut milk. You can also find unsweetened non-dairy creamers made from almonds, coconuts, or oats, which are often labelled as keto-friendly.

Finally, some other keto-friendly ingredients to look for in creamers include MCT oil, collagen, and grass-fed butter or collagen. These ingredients can add healthy fats and protein to your coffee or tea, supporting your keto diet goals.

Remember, when in doubt, always check the nutritional label and ingredient list to ensure that the product aligns with your keto diet.

Keto-friendly alternatives to Coffee Mate's Sugar Free French Vanilla Creamer

If you're looking for a keto-friendly alternative to Coffee Mate's Sugar Free French Vanilla Creamer, there are plenty of options available. Here are some suggestions:

Prymal Coffee Creamer

This is a keto-friendly, non-dairy, and sugar-free creamer with a smooth and creamy French vanilla flavour. It is made with a blend of healthy fats, including coconut oil, MCT oil, and organic coconut milk. It is also naturally sweetened with plant-based sweeteners like erythritol, monk fruit, and stevia extract.

Bulletproof French Vanilla Creamer

This creamer is designed specifically for keto coffee and contains MCT oil and grass-fed butter. It is available in a 14.8-ounce package.

Natural Force Keto Coffee Creamer

This creamer comes in three different flavours: vanilla, caramel, and chocolate. It is made with MCT oil derived from organic, non-GMO coconuts and does not require blending. It can be used in both hot and cold beverages.

K Nutri Keto Creamer

The K Nutri keto creamer contains MCT oil, coconut milk powder, and grass-fed dry butter, and is naturally sweetened with stevia. It comes in two flavours: French vanilla and hazelnut. A one-scoop serving of the French vanilla flavour contains 50 calories, 5 grams of fat, and around 2 grams of net carbs.

Omega PowerCreamer

Omega PowerCreamer is made with 100% ketogenic-friendly ingredients, including grass-fed ghee, organic extra virgin coconut oil, and MCT oil. It also contains sunflower lecithin, which is known for its heart and brain health benefits. This creamer is in liquid form and easily mixes into hot coffee without any carbs, sugar, or additives.

Homemade Keto Coffee Creamer

If you're feeling adventurous, you can make your own keto-friendly coffee creamer at home. Here's a simple recipe:

Ingredients:

• 2/3 cup heavy whipping cream or full-fat coconut milk
• 2/3 cup water or unsweetened almond milk
• 4-6 tablespoons of a keto-friendly sweetener like Swerve or xylitol, adjusted to taste
• 2 teaspoons of vanilla extract or a vanilla pod

Directions:

• Add the heavy cream and water (or coconut milk) to a medium saucepan and heat until just boiling, stirring occasionally.
• In a separate bowl, add egg yolks and sweetener, and whisk or beat with an electric mixer until light and fluffy.
• Slowly temper the hot milk mixture into the egg and sweetener mixture, constantly whisking to avoid curdling the eggs.
• Return the mixture to the saucepan and simmer over low heat for about 8-10 minutes, or until it just starts to simmer.
• Remove from the heat and stir in the vanilla or extract of your choice.
• Transfer the mixture to a sealed container and chill it overnight in the refrigerator.

Your homemade keto coffee creamer will continue to thicken as it chills. Give it a good stir before serving, and adjust the consistency with a small amount of water if needed.

How to make your own keto-friendly coffee creamer

Ingredients

• Heavy whipping cream
• Low-carb sugar substitute (e.g. powdered erythritol)
• Vanilla extract
• Liquid stevia
• Unsweetened vanilla almond milk
• Heavy whipping cream or coconut milk
• MCT oil
• Liquid stevia or liquid monk fruit

Optional Ingredients

• Keto whipped cream
• Keto cookies
• Keto cheesecake
• Keto fat bombs
• Keto trail mix
• Keto chocolate
• Keto peanut butter bars
• Keto collagen powder
• Keto whipped cream
• Butter
• Coconut oil
• Cinnamon
• Salted caramel
• Hazelnut
• Mocha
• Keto simple syrup
• Vanilla extract
• Peppermint extract
• Almond extract
• Decaffeinated coffee
• Coconut condensed milk
• Whole milk

Method

• Add the cream and the powdered erythritol to a saucepan and heat over medium heat.
• Stir until dissolved completely, about 2-3 minutes.
• Remove from heat. Add in vanilla extract and stevia extracts. Let cool.
• Store in a glass container in the fridge for up to one month.
• Brew and chill your coffee of choice. Death Wish Coffee is a good option for an extra caffeine hit.
• Add all ingredients to a coffee cup or glass. Using a small whisk or coffee frother, blend until well-combined.
• If desired, top with keto whipped cream.

Commercially available keto-friendly coffee creamers

There are a variety of keto-friendly coffee creamers available on the market. Here are some options:

Almond milk and creamers

Unsweetened almond milk and other nut-based milk are excellent low-carb alternatives to regular milk. Almond milk creamers are also readily available in most supermarkets. However, be sure to read the labels to avoid any hidden carbs in flavoured varieties.

Collagen creamer

Collagen is the most abundant protein in the human body. Adding collagen amino acids to your daily routine can provide extra protein and may boost your energy levels, relieve joint pain, and strengthen your hair, skin, and nails.

Coconut cream or milk

Coconut cream and milk are tasty, low-carb keto creamer options. Coconut cream has a higher fat content and thicker texture than coconut milk, but both are made from the same ingredients: coconut and water, and sometimes guar gum.

Heavy or light cream

Heavy cream is an excellent low-carb choice for coffee, with 6 grams of fat and only 0.4 grams of net carbs per tablespoon. Light cream and half-and-half are also good options but tend to have slightly higher carb counts.

MCT powder

Medium-chain triglycerides (MCTs) are fatty acids typically derived from coconut and palm kernel. While too much MCT oil can be harsh on the digestive system, a high-quality MCT powder dissolved in coffee provides a creamy texture and helps you feel fuller for longer.

Keto-friendly coffee creamers

• Keto Coffee Creamer Powder Hazelnut: Made with grass-fed collagen protein powder, MCT oil, and monk fruit. It is soy and gluten-free.
• PRYMAL Coffee Creamer: A keto, non-dairy, and sugar-free French vanilla-flavoured creamer.
• Bulletproof French Vanilla Creamer: This creamer contains MCT oil and grass-fed butter.
• NativePath Keto Coffee Creamer Powder: A French vanilla-flavoured, non-dairy, and low-sugar creamer made with grass-fed collagen protein powder, MCT oil, and monk fruit.
• Nestle Coffee Mate Sugar Free French Vanilla Coffee Creamer Powder: Lactose-free, gluten-free, and non-dairy creamer.
• Califia Farms - French Vanilla Almond Milk Coffee Creamer: A dairy-free, plant-based, vegan, gluten-free, and non-GMO option.
• KITU SUPER COFFEE Keto Coffee Creamer: A sugar-free, lactose-free, and gluten-free creamer that comes in three flavours: original, vanilla, and sweet cream.

Frequently asked questions