Keto Coffee: Butter Or Oil?

Coffee is a staple for many, but what about when you're on the keto diet? The good news is that coffee is 100% keto-friendly, but the additions you make to your brew are what matters. Traditional hot or cold brew coffee has zero calories and carbs, but syrups and sweeteners can add sugars. So, what are the best options for keto coffee? Black coffee is a great choice, with just two calories and no carbs, but if you like your coffee with a dash of milk, there are some things to keep in mind. Dairy milk is high in carbs, so it's best to avoid it. Instead, opt for nut milks like almond or macadamia milk, which have 1 gram or less of carbs per cup. You can also add heavy cream for a more indulgent option, with 0-2 grams of carbs. For those who like their coffee sweet, sugar is strictly prohibited on keto, but there are sugar-free alternatives like stevia, monk fruit, or erythritol that can be used instead.

Black coffee

When on a keto diet, it is important to limit your net carb consumption to 20-30 grams per day to stay in ketosis. Since black coffee is carb-free, it won't consume your daily carb allowance, making it an ideal beverage option.

However, black coffee is low in fats, so it is recommended to supplement it with healthy fat sources to stay in ketosis. Examples of keto-friendly fats that can be added to your black coffee include virgin olive oil, grass-fed butter, and MCT oil.

Additionally, the quality of the coffee beans matters. Choose a high-quality coffee bean that is packed with health-promoting antioxidants like chlorogenic acid and free of harmful compounds like mould and mycotoxins.

Drinking black coffee also comes with a ton of health benefits. It can help improve your focus and alertness, and studies have shown that coffee consumption is associated with a lower risk of cardiovascular disease, type 2 diabetes, and improved long-term brain health.

Heavy cream

To make keto coffee with heavy cream, simply combine hot coffee and cream in a mug, stirring in a sweetener as needed. You can also add healthy fats like coconut oil or grass-fed butter for additional flavour. For a dairy-free version, substitute coconut milk or coconut cream and use a milk frother to create a fun, fluffy drink.

When adding heavy cream to your keto coffee, it's important to measure or weigh it out to avoid overindulging, as it is easy to go overboard on liquid fats. However, with the right amount, heavy cream can make your coffee a delicious and satisfying beverage that fits within your keto macros.

So, if you're following a ketogenic diet and craving a creamy coffee drink, heavy cream is a perfect choice to enhance your coffee experience while staying true to your low-carb lifestyle.

Grass-fed butter

When choosing grass-fed butter, look for brands that are 100% grass-fed, such as Anchor New Zealand Butter, Black & Bolyard Brown Butter, and Smjör Icelandic Unsalted Butter. Kerrygold Pure Irish Butter is also a good option, although their cows are grain-fed during the winter months. These brands can be found on Amazon and in most grocery stores.

In summary, grass-fed butter is a nutritious and tasty option for keto coffee, offering a range of potential health benefits. However, it is important to consume it in moderation as part of a balanced diet, as it is high in saturated fat and calories.

MCT oil

To make keto coffee with MCT oil, simply add one tablespoon of MCT oil to a cup of freshly brewed hot black coffee. You can also add one to two tablespoons of grass-fed butter, which is a key ingredient in bulletproof coffee. Combine the ingredients in a blender and blend until creamy. You can also add heavy cream or whipping cream, unsweetened almond or coconut milk, collagen peptides, sugar-free cocoa powder, or keto-friendly sweeteners such as stevia, monk fruit, or erythritol.

Sugar-free sweeteners

Stevia

Stevia is a popular choice for keto coffee as it is a non-nutritive sweetener with almost zero calories. It has been shown to help people feel full for longer and may help reduce cholesterol. It is derived from the leaves of the South American plant Stevia rebaudiana and is 200-350 times sweeter than table sugar. However, it does not taste exactly like sugar and has a bitter aftertaste. It can be purchased as a liquid, powder, or granulated product.

Monk Fruit

Monk fruit is a natural sugar alternative made from dried monk fruit extract indigenous to China and Thailand. It contains zero calories and carbs and does not raise blood glucose, making it perfect for keto. It is considered the most natural sugar-free sweetener and is generally more expensive than other options. Monk fruit is often blended with stevia or erythritol to improve its taste and use in cooking.

Erythritol

Erythritol is a sugar alcohol that occurs naturally in small quantities in fruits and fungi like grapes, melons, and mushrooms. It has a negligible amount of calories and carbs and does not affect blood sugar or insulin levels. It is generally well-tolerated and considered safe by the FDA. Erythritol is about 70% as sweet as table sugar and is available in granulated or powdered form, making it a good substitute for sugar in recipes. However, it may cause digestive issues such as bloating and gas in some individuals.

Xylitol

Xylitol is another sugar alcohol that is often used as a sugar alternative. It has a low carb content and is equivalent in sweetness to table sugar. It can be used as a one-to-one substitute for sugar in recipes. Xylitol is commonly found in sugar-free gum and mouthwashes. However, it can cause digestive issues such as bloating and diarrhea, especially when consumed in larger amounts. Additionally, it is highly toxic to dogs and other pets.

Other Options

Other sugar-free sweetener options for keto coffee include inulin-based sweeteners derived from chicory root, allulose, and BochaSweet, a new sweetener made from kabocha squash extract. However, these sweeteners are less commonly used and may be more expensive or difficult to find.

Frequently asked questions