The ketogenic diet, or keto, has surged in popularity in recent years, prompting many to re-evaluate their eating and drinking habits. This high-fat, low-carb diet aims to shift the body into a state of ketosis, where it burns fat for fuel instead of carbohydrates. For coffee lovers, the good news is that coffee can indeed be part of a keto lifestyle. However, navigating the world of keto coffee requires understanding which additions and variations are permissible and which ones should be avoided.
Understanding the Keto Diet
The keto diet involves drastically reducing carbohydrate intake and replacing it with fats. This reduction in carbs forces the body to turn to stored fat for energy, producing ketones and inducing a state of ketosis. To achieve and maintain ketosis, carbohydrate intake is typically limited to 25 to 50 grams per day. Protein intake usually accounts for 30% to 35% of daily calories, while fats make up 50% to 60%.
How Keto Works
The primary goal of the ketogenic diet is to shift the body's metabolism from using glucose (derived from carbohydrates) to using fat as its primary energy source. This metabolic shift results in the production of ketones, which the body then uses for fuel. When done correctly and combined with exercise, this leads to quick weight loss.
Variations of the Keto Diet
There are several variations of the ketogenic diet, each with its own nuances:
- Classic Ketogenic Diet: A strict approach with a specific macronutrient ratio.
- Modified Ketogenic Diet: A more flexible approach that allows for slight variations in macronutrient ratios.
- Intermittent Fasting: Combining keto with periods of fasting.
- MCT Oil Diet: Emphasizing the consumption of medium-chain triglyceride (MCT) oil.
- Modified Atkins Diet: Similar to keto but with a slightly higher protein intake.
- Low Glycemic Index Diet: Focusing on foods with a low glycemic index to manage blood sugar levels.
Keto-Friendly Coffee Options
Plain black coffee is naturally keto-friendly, containing virtually no calories or carbohydrates. However, many people prefer to add flavor or creaminess to their coffee. Here are some keto-approved options:
Read also: The Ultimate Smoothie Guide
Black Coffee
Black coffee contains zero carbs and is fully keto-friendly. It can help boost metabolism and enhance physical performance.
Unsweetened Coffee
Both coffee and tea are low in carbs and can be enjoyed on a keto diet as long as they are unsweetened.
Keto Coffee Creamers
- Heavy Cream: A hearty dollop of heavy cream is welcomed on the keto diet due to its high-fat content and low carbohydrate count.
- Unsweetened Plant-Based Milks: Almond milk, coconut milk, macadamia nut milk, and flaxseed milk are good sources of healthy fats. Choose a brand that is unsweetened and has no added sugars or carbs.
- MCT Oil: MCT oil is instantly converted into ketones, improving mental focus, memory, and clarity.
- Grass-fed butter: Grass-fed butter does contain some healthy omega-3s.
- Coconut butter: Love the taste of coconut?
Keto-Friendly Sweeteners
- Stevia: A natural, calorie-free sweetener.
- Erythritol: A sugar alcohol derived from corn with fewer negative effects than artificial sweeteners.
- Monk fruit extract: A natural, calorie-free sweetener.
- Xylitol: Plant extracts such as stevia or xylitol, which may have fewer unhealthy side effects than sugar.
Add-ins for Extra Benefits
- Adaptogens: Maca root is a powerful root grown in Peru that helps regulate hormones.
- Spices: Cinnamon, nutmeg, or cocoa powder can add flavor without adding carbs.
- Keto-Friendly Protein Powder: Low-carb chocolate protein powders make a great addition to coffee instead of a traditional mocha. Casein protein is digested slowly to help you stay full longer.
Coffee Drinks to Avoid on Keto
Certain coffee drinks and additions can sabotage your keto efforts due to their high carbohydrate content:
- Sugary Drinks: Sodas, energy drinks, and other sweetened beverages are high in added sugars and carbs.
- Fruit Juices: Fruit juices should be avoided due to their high sugar content.
- Regular Milk: While small amounts of milk may be acceptable on a keto diet, it is generally high in carbs and should be consumed in moderation.
- Sweetened Creamers: International Delight's French Vanilla coffee creamer contains 5 grams of sugar and 5 net grams of carbohydrates.
- Flavored Syrups: Standard flavoring syrups are high in carbs.
- Sports Drinks: Sports drinks are high in carbs and are designed to replenish glycogen stores after intense exercise.
- Ice-Blended® drinks: Scrumptious treats like Ice-Blended® drinks aren’t a viable option while sticking to a keto diet.
- Oat milk: Because of its relatively high carbohydrate count, oat milk isn’t recommended for those on a keto diet.
Bulletproof Coffee: A Keto Staple
Bulletproof coffee, also known as butter coffee or keto coffee, is a popular choice among keto dieters. It typically consists of coffee blended with unsalted, grass-fed butter or ghee and MCT oil.
Benefits of Bulletproof Coffee
- Increased Energy: Caffeine and MCT oil can boost energy levels.
- Satiety: MCT oil and butter may promote feelings of fullness, reducing appetite.
- Improved Workouts: Grass-fed butter and ghee are high in omega-3 fatty acids, which are known to help battle inflammation and reduce joint pain.
- May improve your workouts: Some studies show that MCT oil may reduce your lactic acid levels, which is associated with being able to exercise harder and for longer.
Potential Drawbacks
- High in Calories and Saturated Fats: One cup of bulletproof coffee can range from 230 to 500 calories, and it is high in saturated fats.
- Lacks Nutrients: Butter, oil, and coffee do not meet the standards of a well-balanced breakfast.
- Not Suitable for Everyone: People with diabetes, gastrointestinal issues, or heart problems should exercise caution or avoid bulletproof coffee altogether.
Keto-Friendly Iced Coffee
For those who prefer iced coffee, there are plenty of keto-friendly options available:
Read also: Stay Hydrated on Keto
Unsweetened Flavored Iced Coffee
Flavored coffee concentrates are a delicious alternative without too many added sugars or carbohydrates.
Heavy Whipping Cream Cold Foam
Heavy whipping cream contains high amounts of fat, as well as a low amount of carbohydrates, putting it on the “okay for keto” list!
Sugar-Free Flavors
Since it contains no added sugar, no carbs, and little to no calories, these flavors are keto-approved and delicious to add to coffee!
Other Keto-Friendly Drinks
Besides coffee, there are several other beverages that fit well into a keto diet:
- Water: An essential part of any healthy diet, and is especially important on a keto diet to help flush out toxins and support hydration.
- Sparkling Water: A refreshing alternative to plain water that is usually low in carbs.
- Tea: Black, green, and herbal teas are all low in carbs and rich in antioxidants.
- Alternative Diet Sodas: Made with naturally derived zero calorie sweeteners like stevia or erythritol.
- Vegetable Juice: Some juiced vegetables are low in carbs and can be included on the keto diet.
- Low Carb Beer: Made by either using less wheat or allowing a longer fermentation process to more completely convert the sugars into alcohol.
- Hard Liquor: Hard liquors like vodka, whiskey, rum, and tequila are naturally carb-free and therefore appropriate for the keto diet.
- Low Carb Hard Seltzer: Made with flavored seltzer water or sparkling water and added liquor.
Read also: Benefits of Oatmeal Drinks for Dieting