Ket Creamer: What's The Deal?

Coffee is a keto-friendly drink, but coffee creamers are often loaded with sugar and carbs, which can kick you out of ketosis. However, there are many keto-friendly coffee creamers available that can add flavour and texture to your coffee without compromising your dietary choices. These include Elmhurst Milked Cashews, Milkadamia Unsweetened Vanilla Macadamia Milk, Califia Farms Unsweetened Better Half Coffee Creamer, and Laird Superfood Unsweetened Original Coffee Creamer.

What is a ketogenic diet?

A ketogenic diet, also known as a keto diet, is a low-carb, high-fat diet that shares similarities with the Atkins and low-carb diets. It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, where it becomes very efficient at burning fat for energy.

When following a ketogenic diet, you typically limit carbs to fewer than 50 grams per day, which causes your body to run out of fuel (blood sugar) within 3 to 4 days. At this point, you start to break down protein and fat for energy, which can lead to weight loss. Ketogenic diets can also cause significant reductions in blood sugar and insulin levels, which may provide additional health benefits.

There are several versions of the ketogenic diet, including the standard ketogenic diet (SKD), cyclical ketogenic diet (CKD), targeted ketogenic diet (TKD), and high protein ketogenic diet. The SKD is the most researched and recommended version, typically consisting of 70% fat, 20% protein, and only 10% carbs.

The keto diet has been linked to various health benefits, including weight loss, improved blood sugar control, and reduced risk of certain diseases. It has been used to help manage medical conditions like epilepsy and may also have potential benefits for heart disease, certain brain diseases, and acne. However, more research is needed to confirm these benefits.

It's important to note that the ketogenic diet is typically recommended as a short-term diet for weight loss rather than long-term health benefits. It also has some potential risks, including nutrient deficiency, liver and kidney problems, constipation, and fuzzy thinking. Therefore, it's crucial to consult a doctor and a registered dietitian before starting a ketogenic diet.

What makes a coffee creamer keto-friendly?

A keto diet is a low-carb diet, which means that instead of getting your energy from carbohydrates, you get it from protein and fat. So, for a coffee creamer to be keto-friendly, it should be low-carb and include a high amount of saturated fat derived from things like palm and coconut oil, lard, butter, and cocoa butter. It should also have little to no sugar.

Most dairy-based creamers are not keto-friendly as traditional milk is high in carbs, so non-dairy alternatives are usually a better option. For example, coconut milk, coconut cream, and almond milk are all good bases for keto coffee creamers. Heavy cream is also a popular choice, but it should be used sparingly as it is derived from dairy.

When it comes to sweeteners, it's best to avoid erythritol and monk fruit sweeteners as these don't dissolve well. Instead, opt for a granulated sweetener such as brown sugar substitute, keto powdered sugar, or allulose.

You can also add extra ingredients to boost the nutrition and thicken the creamer. For example, collagen protein powder (aka collagen peptides) adds thickness without the need for xanthan gum. MCT oil, coconut oil, or grass-fed butter can also be added for extra healthy fats.

Ingredients:

• Coconut milk or heavy cream
• Granulated sweetener of choice
• Almond milk or hemp milk
• Optional: collagen, MCT oil, coconut oil, grass-fed butter, or flavour extracts

Directions:

• Combine the coconut milk/heavy cream and sweetener in a saucepan over medium heat. Bring to a gentle simmer and stir until the sweetener has dissolved.
• Remove from the heat and let it cool. You can place a lid on the pan and let it sit for 40 minutes or until it reaches room temperature.
• Whisk in the almond/hemp milk and any additional ingredients.
• Transfer to a glass jar and store in the refrigerator for up to a month.

Dairy-based creamers and keto

Coffee is a keto-friendly drink, but many coffee creamers are not. Traditional milk is high in carbs, so most dairy-based creamers are not keto-friendly. However, there are some dairy-based creamers that can be enjoyed in moderation while following a keto diet.

Heavy Cream

Heavy cream is a popular choice for keto dieters due to its low-carb and high-fat content. It is also a good source of vitamin A, which is important for eye health and a strong immune system. However, it is quite high in calories, with one tablespoon providing 50 calories.

Butter

Grass-fed butter is another option for adding fat and flavour to your coffee. It has a better ratio of omega-6 to omega-3 fatty acids than regular butter, which may help reduce the risk of cardiovascular and other chronic diseases.

Ghee

Ghee, or clarified butter, is another dairy product that can be used in keto coffee. It is often used in combination with other ingredients, such as MCT oil or coconut oil, to create a creamy, high-fat coffee creamer.

Dairy Creamers

There are some dairy creamers that are keto-compliant, but it is important to read the labels carefully. Some keto creamers contain added sugars or other ingredients that may kick you out of ketosis. Look for creamers with minimal added ingredients and no more than 3 grams of carbs per serving.

Other Considerations

When choosing a dairy-based creamer, it is important to consider the processing and ingredient quality. Some creamers may contain stabilizers, emulsifiers, artificial colours, preservatives, antibiotics, or synthetic hormones. If you are concerned about these additives, look for organic or natural options.

Additionally, while dairy-based creamers can be a good source of fat and flavour, they may not provide the same level of creaminess as non-dairy alternatives. If you prefer a very creamy texture, you may want to consider a non-dairy option or add a small amount of heavy cream to your coffee.

Non-dairy keto-friendly creamers

Coffee is a keto-friendly drink, but many coffee creamers are not. Most store-bought coffee creamers are loaded with sugar and carbohydrates, which can kick you out of ketosis. However, there are plenty of non-dairy, keto-friendly alternatives to choose from.

How to choose a keto-friendly coffee creamer

When choosing a keto-friendly coffee creamer, it's important to select one that is high in fat and low in carbohydrates. Ideally, a keto-friendly creamer should have around 4 grams of fat and 1 gram or fewer of net carbs per serving. It should also be made from whole food ingredients and be free of added sugars and artificial ingredients.

• Medium-chain triglycerides (MCTs): MCTs are popular for their ability to help induce ketosis. Look for a high-quality MCT powder, which is made from MCT oil and is easier to dissolve in coffee.
• Almond milk and creamers: Unsweetened almond milk is a great keto-friendly option, but be sure to check the ingredient label for any hidden sugars.
• Collagen creamer: Collagen is the most abundant protein in the human body and can create a frothy texture in coffee. It also offers potential benefits for skin health.
• Coconut milk or cream: Coconut cream has a higher fat content and thicker texture than coconut milk, but both are tasty, low-carb keto creamer options.

Recommended non-dairy keto-friendly creamers

• Coffee Booster Organic High Fat Coffee Creamer
• Califia Farms Unsweetened Better Half Coffee Creamer: This creamer is not only keto-friendly but also dairy-free, vegan, Whole30-compliant, and gluten-free.
• Laird Superfood Unsweetened Original Coffee Creamer: This creamer is vegan, gluten-free, soy-free, and dairy-free. It is made from coconut milk powder, Aquamin (a multimineral supplement derived from sea algae), and extra virgin coconut oil.
• Omega PowerCreamer Butter Coffee Blend: This creamer is made from grass-fed ghee, organic extra virgin coconut oil, and MCT oil. It is also shelf-stable, so you don't need to refrigerate it.
• Caramel Super Creamer by Super Coffee
• Omega French Vanilla PowerCreamer
• Milkadamia Unsweetened Vanilla Creamer: This creamer is made from keto-friendly macadamia nuts and is a great alternative to coconut or almond milk-based creamers.
• Rapid Fire Keto Creamer: This creamer contains 2 grams of net carbs and 2 grams of sugar per serving.
• Elm & Rye Mushroom Creamer: This vegan and gluten-free creamer has a creamy texture and will keep your energy levels high throughout the day.
• Bloom Nutrition Collagen Creamer: This creamer is made with natural, nourishing ingredients like grass-fed ghee and collagen peptides, and is dairy-, sugar-, and gluten-free.
• VitaCup Keto + Collagen Coffee Creamer: Each serving of this creamer contains 500mg of marine-sourced collagen peptides and healthy fats like oleyl oleate and coconut oil.
• BetterBody Foods Organic Keto Creamer: This creamer contains nourishing ingredients like MCT oil, grass-fed ghee, coconut milk powder, and butter.
• H.V.M.N. MCT Oil Powder: This creamer is packed with healthy fats and micronutrients such as lauric acid, caprylic acid, and capric acid, which have been linked to improved energy levels and weight loss support.
• Judee's Heavy Cream Powder: This organic powder contains healthy ingredients and is suitable for those with dietary restrictions.

With so many keto-friendly coffee creamers to choose from, you can enjoy your coffee without worrying about kicking yourself out of ketosis.

How to choose the best keto-friendly coffee creamer

When choosing a keto-friendly coffee creamer, it's important to opt for products that meet the diet's macronutrient requirements and have minimal added ingredients. Here are some tips to help you select the best keto coffee creamer for your needs:

Check the Macronutrients:

When following a keto diet, it's crucial to limit your daily carb intake to no more than 50 grams. Fats should make up the bulk of your diet, providing around 70-80% of calories, while proteins should account for about 20% of calories. So, when choosing a creamer, look for one that is high in fat and low in carbs. For example, if one serving contains 50 calories, aim for 4 grams of fat and 1 gram or fewer of carbs.

Opt for Whole Food Ingredients:

In addition to macronutrients, it's essential to consider the quality of ingredients. Choose a creamer with a short ingredient list, primarily consisting of whole food ingredients. Avoid products with long ingredient lists, as they may indicate a highly processed item. Look for creamers made from ingredients like coconut milk, coconut oil, grass-fed butter, heavy cream, and healthy fats like MCT oil or coconut oil.

Avoid Added Sugars and Artificial Ingredients:

One of the key aspects of the keto diet is reducing added sugars. Check the ingredient list and nutrition label to ensure the creamer is free from added sugars, artificial sweeteners, and other artificial ingredients. Some common artificial sweeteners to avoid include erythritol, monk fruit sweeteners, and sucralose.

Consider Your Taste Preferences:

Keto-friendly creamers come in a variety of flavors, including vanilla, hazelnut, caramel, and chocolate. If you prefer plain coffee, you can opt for an unflavored creamer. Additionally, some creamers offer sweetened and unsweetened options, so you can choose according to your taste preferences.

Compare Prices:

Keto-friendly creamers can vary in price, so it's essential to consider your budget. Some creamers are more affordable, while others fall into a higher price range. Compare prices per ounce or fluid ounce to find the best value for your money.

Check for Allergens and Dietary Restrictions:

If you have dietary restrictions or allergies, carefully read the ingredient list to ensure the creamer suits your needs. There are dairy-free, vegan, gluten-free, and nut-free options available. For example, if you're lactose intolerant, you might opt for a creamer made with almond milk or coconut milk instead of dairy.

Read Reviews:

Before purchasing a keto coffee creamer, it's helpful to read reviews from other consumers who have tried the product. Reviews can give you insights into the flavor, texture, and overall satisfaction with the product. Additionally, reviews can alert you to potential issues, such as difficulty mixing the creamer into coffee or unpleasant aftertastes.

Make Your Own:

If you want full control over the ingredients and flavor, consider making your own keto coffee creamer at home. It's a cost-effective option, and you can customize it to your taste preferences. Many recipes are available online, and you can experiment with different flavors and sweeteners to find your perfect blend.

Remember, when choosing a keto-friendly coffee creamer, always prioritize your health and dietary goals. By selecting a creamer that meets your nutritional needs and taste preferences, you can enhance your coffee experience while staying on track with your keto diet.

Frequently asked questions