Keto Creamer Options: What To Use And Avoid

Coffee is allowed on the keto diet, but many coffee creamers are not. This is because they are often high in sugar and carbs, which can kick you out of ketosis. However, there are plenty of keto-friendly coffee creamers available, and you can even make your own at home. When choosing a coffee creamer for keto, look for products that are high in fat and low in carbs, and ideally made from whole food ingredients.

Coconut milk/cream

Coconut milk and coconut cream are great options for those on a keto diet. Coconut milk has zero carbs and is also a good source of healthy fats. It is a very versatile product and can be used in both sweet and savoury keto dishes.

Coconut milk can be used to make a keto-friendly hot chocolate, simply mix it with almond milk, heavy cream, and cocoa powder. It can also be whipped into a delicious, dairy-free cream that can be used as a topping for berries or smoothies. For a tasty treat, try blending coconut milk with heavy cream, cocoa powder, and stevia to make a chocolate coconut smoothie.

Coconut cream is also a popular choice for keto dieters. It is a great base for keto desserts such as custard and cream pies. To make a simple keto custard, combine coconut cream with heavy cream, eggs, sweetener, and salt. Heat the mixture, being careful not to let it boil, and then temper the eggs by slowly whisking in the hot cream. Add in some shredded coconut and pour the mixture into a pre-baked pie crust. Refrigerate until set and top with whipped cream and toasted coconut flakes.

Both coconut milk and coconut cream are versatile and delicious options for those following a keto diet. They can be used in a variety of sweet treats and desserts, providing a creamy texture and a hint of coconut flavour.

Heavy/light cream

Heavy and light cream are both good options for keto-friendly coffee creamers. Heavy cream is high in fat and low in carbs, with 6 grams of fat and only 0.4 grams of net carbs per tablespoon. Light cream and half-and-half are also keto-friendly, but they tend to have slightly higher carb counts. When choosing a heavy or light cream for your coffee, look for options that are free from artificial ingredients and preservatives. You can also try adding a low-carb sweetener, such as stevia or monk fruit, to your coffee to enhance the flavor.

If you're looking for a creamier option, heavy whipping cream is another great choice. It has a higher fat content and a thicker texture than light cream or half-and-half, but it's important to note that it's also higher in calories. One tablespoon of heavy whipping cream provides 50 calories and 6 grams of fat, with no carbs or sugar. To make it a little smoother, you can mix it with water before adding it to your coffee.

When following a keto diet, it's important to choose creamers that are high in fat and low in carbs. Heavy and light cream can be a good base for your coffee, and you can experiment with adding different flavors or sweeteners to find your favorite combination. Just remember to keep an eye on your overall carb intake and adjust your creamer choice or serving size if needed.

Nut milk

When choosing a nut milk for keto, it is important to opt for unsweetened varieties as they are lower in calories, carbs, and sugar. Unsweetened almond milk, for example, contains just 1.4 grams of carbs per cup, making it a good option for keto. Other unsweetened nut milk options include hemp, pea, coconut, soy, and cashew milk. These options typically have low carb counts and can be easily incorporated into a keto diet.

In addition to being low in carbs, nut milk can also provide a range of nutritional benefits. Store-bought nut milk is often enriched with calcium and vitamin D, supporting healthy bones. Nut milk is also a good source of vitamin E, which has numerous health benefits.

When shopping for nut milk, be sure to read the labels carefully and avoid varieties with added sugars. Even those naturally sweetened with honey may have too much sugar for a keto diet. Therefore, always look for the "unsweetened" label when choosing a nut milk for keto.

Overall, nut milk is a delicious and nutritious option for those following a keto diet. By choosing unsweetened varieties and checking the nutritional labels, you can enjoy the creamy texture and nutty flavour of nut milk while staying within your keto macros.

Collagen creamer

Collagen is the most abundant protein in the human body, making up about a third of its protein composition. It plays a key role in the strength and structure of bones, skin, muscles, tendons, and ligaments. As we age, our body's collagen production decreases, leading to signs of ageing such as wrinkles and joint pain. Research has shown that taking collagen supplements can slow down collagen depletion, support skin elasticity, and slow the rate of visible skin ageing.

MCTs, on the other hand, are a type of healthy saturated fat found in foods like coconut oil and palm kernel oil. They are shorter in length than most fatty acids, making them a quick source of energy as they are easily broken down by the body. MCTs have been linked to potential health benefits, including improved fat loss, increased energy, and better cognitive function.

Some collagen creamers also contain coconut cream powder, which boosts the MCT content and adds a creamy taste. Additionally, some creamers are sweetened with stevia, a natural low-carb sweetener that contains no sugar and calories, making it ideal for a healthy diet. Stevia also provides health benefits due to its antioxidant compounds, which support cellular health.

When choosing a collagen creamer, it is important to look for products with minimal added ingredients and a short ingredient list consisting mostly of whole food ingredients. This is because diets high in added sugar, salt, synthetic ingredients, and saturated fat have been linked to an increased risk of chronic conditions.

Some popular collagen creamers on the market include the Perfect Keto Barista Blend, which comes in flavours like Hazelnut, White Chocolate Raspberry, and Maple Spice, and the VitaCup Vanilla Keto Collagen Creamer, which contains 11g of collagen and can be used in coffee, smoothies, matcha, and baked goods.

MCT powder

One brand, H.V.M.N., offers a mocha-flavoured MCT powder that is keto-friendly. It also contains 4 grams of fibre to aid digestion. Another brand, Divine Health, offers an MCT powder in French Vanilla flavour.

When choosing an MCT powder, it is important to look for one that is made from mostly whole ingredients and is free of added sugars and artificial ingredients. It should also be high in fat and low in carbs to fit the macronutrient requirements of a keto diet.

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