Keto Coffee And Carbs: What's The Deal?

Coffee is a staple in most homes and is one of the most highly consumed drinks globally. But does your daily cup of coffee fit into a keto diet?

The answer is yes, coffee can be keto-friendly, but it depends on what you put in it. A plain black coffee or espresso has very few carbs, but when you add milk, sugar, or syrups, the carb content increases. So, if you're following a keto diet, it's best to stick to black coffee or add keto-friendly sweeteners and milk alternatives.

There are also flavoured coffee beans available, which are coffee beans with artificial flavourings added. These beans can enhance the flavour of your coffee without adding carbs, but be sure to check the labels to ensure they're keto-friendly.

So, if you're wondering whether your morning coffee fits into your keto diet, the short answer is yes, but be mindful of what you add to it.

Coffee beans and flavourings

Coffee beans are the seeds of plants called coffee plants. They contain small amounts of caffeine, as well as carbohydrates, proteins, and fats. A 50-gram serving of coffee beans contains 260 calories, including 4 grams of protein, 13 grams of fat, and 31 grams of carbohydrates.

However, traditional hot or cold brew coffee has zero calories and carbs. The sugars only come into play when syrups and sweeteners are added. If you're on a keto diet, you can still enjoy coffee, but you'll need to be mindful of what you add to it.

Flavoured coffee beans are typically coffee beans with artificial flavours added. These artificial flavourings do not contribute to your carb intake, and flavoured coffee is generally fine on a ketogenic diet as long as there is no added sugar. When purchasing flavoured coffee beans, always check the product labels to ensure there are no added sugars or other ingredients that may impact your keto diet.

If you want to add flavour to your coffee, there are keto-friendly options available, such as sugar-free, flavoured syrups, or natural sweeteners like Stevia. You can also try adding a spoon of ghee or coconut oil to sweeten your coffee without adding carbs or raising your blood sugar.

Sugar-free syrups and sweeteners

When selecting a sugar-free syrup, it's important to read the labels carefully to ensure it aligns with your keto diet. Some popular options include Jordan's Skinny Syrups, which come in a variety of flavours like vanilla, salted caramel, and mocha. These syrups are not only keto-friendly but also gluten-free and zero-calorie. ChocZero is another brand that offers sugar-free caramel and hazelnut syrups with low calories, perfectly suited for keto coffee.

If you're looking for a more natural option, Wholesome Yum's sugar-free coffee syrup is an excellent choice. It is sweetened with Besti, a blend of monk fruit and allulose, resulting in a clean, natural taste without any artificial additives. This syrup comes in vanilla and hazelnut flavours, providing a sweet and tasty addition to your keto coffee without the blood sugar spike and negative effects of sugar.

In addition to sugar-free syrups, there are also keto-friendly sweeteners available. One popular option is stevia, a plant-based sweetener that can be easily found in local supermarkets. Monk fruit is another natural sweetener, although it may be slightly harder to find in regular stores. These sweeteners allow you to customise your keto coffee to your taste preferences without compromising your diet.

Heavy cream

When making keto coffee with heavy cream, it is recommended to combine hot coffee, cream, and a sweetener of choice in a coffee mug. Some people also add MCT oil or coconut oil to their keto coffee for additional health benefits.

It is important to note that heavy cream is high in calories, so those watching their calorie intake may need to be mindful of the amount of heavy cream they consume. Additionally, some brands of heavy cream may contain additives, so it is best to choose a product that is carb-free, sugar-free, keto-friendly, organic, and carrageenan-free.

Milk alternatives

Unsweetened Coconut Milk

Coconut milk is a fantastic keto-friendly option. It is high in fat and has a creamy texture, making it a great substitute for dairy milk. Look for pure coconut milk with simple ingredients like coconut and water. Some recommended brands include Native Forest Organic Coconut Milk, Aroy-D Coconut Milk, Goya Coconut Milk, and So Delicious Unsweetened Coconut Milk.

Unsweetened Nut Milk

Nut milk is another excellent choice for keto coffee. You can find milk made from various nuts, such as almonds, cashews, walnuts, macadamias, and hazelnuts. These options are low in carbs and have a similar consistency to dairy milk. Just be sure to choose unsweetened varieties with short ingredient lists and less than 2 grams of net carbs per cup. Some recommended brands include Elmhurst Unsweetened Nut Milk, So Delicious Unsweetened Nut Milk, and Milkadamia Unsweetened Macadamia Milk.

Unsweetened Seed Milk

If you have nut allergies, unsweetened seed milk is a great alternative. Flax milk and hemp milk are easy to find and provide a low-carb, dairy-free option. Look for products with less than 2 grams of net carbs per cup. Good options include Pacific Foods Unsweetened Hemp Milk and Good Karma Unsweetened Flaxmilk.

Unsweetened Soy Milk

Although most soy milk products are not low-carb, there are some keto-friendly options available. Look for unsweetened organic soy milk with no more than 2 grams of net carbs per cup. Silk Organic Unsweetened Soy Milk is a widely available example.

Unsweetened Pea Protein Milk

Pea protein milk is another dairy-free, vegan-friendly option. It is also high in protein and free of common allergens like nuts and dairy. Ripple Unsweetened Original Plant-based Milk is a popular choice in this category. However, be sure to read the labels, as not all pea milk products are keto-friendly.

In addition to these options, you can also try making your own milk alternatives at home using nuts, seeds, or a combination of heavy cream and nut/seed milk. Remember to always check the nutrition labels and choose unsweetened varieties to ensure your milk alternatives are keto-friendly.

Spices and adaptogens

Spices, on the other hand, offer an easy and tasty way to enhance your coffee's flavour while providing health benefits. Ceylon cinnamon, for example, can boost insulin sensitivity, aid in lowering blood sugar, and promote fat burning. Ground ginger gives your coffee an extra kick while boosting your energy and immune system. Other spices like nutmeg, cloves, turmeric, and cardamom can stimulate your metabolism and improve digestion.

Additionally, you can explore adaptogenic drinks that use natural plants, herbs, fruits, flowers, matcha, and high-quality, sustainably sourced ingredients to provide added health benefits. These drinks offer sustained energy throughout the day without the caffeine crash associated with coffee.

Frequently asked questions