For individuals embracing a ketogenic lifestyle, the simple act of enjoying a cup of coffee can quickly turn into a complex decision-making process. The primary goal of a keto diet is to drastically reduce carbohydrate intake, with sugar being the main target. While black coffee is naturally keto-friendly, the addition of creamers can significantly alter its nutritional profile. Many traditional coffee creamers are loaded with sugars and carbs, making them unsuitable for anyone in a state of ketosis. This article delves into the world of sugar-free coffee creamers, exploring their compatibility with the ketogenic diet, key ingredients, available options, and even some homemade recipes.
Understanding the Keto Diet
To fully appreciate the impact of coffee creamers on a keto diet, it’s essential first to understand the fundamentals of the ketogenic lifestyle. Low-carb eating plans were first used successfully to treat specific types of childhood epilepsy. Normally, the body breaks down the carbs we eat to create glucose, the blood sugar that serves as fuel for the brain and most bodily functions. The source it uses: molecules known as ketones. They’re produced by the liver when the glucose supply runs low and the body enters a state called ketosis. In other words, eating a very low-carb diet forces the body to enter ketosis, burn fat, and lose weight. There’s a catch, though; as soon as the body gets enough carbs to make glucose, even if it only happens because the dieter “cheats” for a day, it’s kicked out of ketosis and the process has to start all over again. So when you’re on keto, you have to keep a very close eye on the amount of carbohydrates you eat, eliminating most of them from your diet whenever and however possible.
The keto diet is characterized by:
- Low Carbohydrates: Typically restricts carbohydrate intake to around 20-50 grams per day.
- High Fat: About 70-80% of daily caloric intake should come from fats.
- Moderate Protein: Protein intake is moderate, making up about 20-25% of the diet.
The Problem with Traditional Creamers
Deciding what to drink while following a keto diet can be difficult. Soda, juice and beer have lots of carbs and are all on the “bad” list. By contrast, coffee is a great beverage choice for those who are on keto because it contains zero carbs. The worst “keto offender” among all foods is sugar, because sugar is almost 100% carbohydrates. That means using sugar as a sweetener for your coffee is definitely verboten on a ketogenic diet. Milk contains lactose, which is actually considered “milk sugar” and loaded with carbs. If you’re following a very strict keto diet, meaning 20-25 grams of net carbs per day, nearly half-a-day’s allowable carbs are in a single glass of milk. You probably won’t use that much in your coffee, of course. What about cream? Isn’t it supposed to be good for ketogenic dieters? Yes, because of the fat it contains. But two tablespoons of heavy cream can contain as many as two grams of carbs; that’s about one-tenth of the maximum number you can consume each day if you’re on a strict keto diet. The bottom line: milk and cream are only acceptable on keto if you use them sparingly.
Defining Keto-Friendly Coffee Creamers
The word “creamer” is commonly used to describe a dairy-free product (meaning it doesn’t contain lactose) added to coffee or tea, in place of milk or cream. One of those substitute products that’s been around forever, for example, is Coffee Mate, which is definitely not keto-friendly. But “dairy-free creamer” is a pretty broad term. It’s usually used to describe white stuff like Coffee Mate, but in reality, it can mean almost anything.
Read also: Protein Coffee Smoothie Recipe
Here’s the definition of keto coffee creamers that we’ll be using: they can be used to replace milk or cream in cup of coffee, they’re very-low-carb or zero-carb, and they don’t contain lactose.
Coffee Mate Zero Sugar: A Closer Look
Is Coffee Mate Zero Sugar French Vanilla Coffee Creamer Keto? Coffee Mate Zero Sugar French Vanilla Coffee Creamer should be avoided on keto because it is a high-carb processed food that contains unhealthy ingredients like high fructose corn syrup, canola oil, and carrageenan.
High Carb Content
Coffee Mate Zero Sugar French Vanilla Coffee Creamer is high in carbs (6.67g of net carbs per 100ml serving) so you need to avoid it as much as possible. It is important to limit your net carb consumption to 20g - 30g per day to stay in ketosis.
Unhealthy Ingredients
Coffee Mate Zero Sugar French Vanilla Coffee Creamer contains highly refined canola oil and soybean oil. These refined oils are prone to oxidation and may cause inflammation in the body. Highly refined oils are usually extracted using high heat and chemicals. This process strips out the nutrients from the oil and replaces them with harmful chemicals. It is important to get your fats from healthy sources so your body can burn clean fuel while on ketosis.
Carrageenan
Carrageenan is a controversial additive that is included in our list of food additives to avoid for keto. Food additives are potentially harmful to health and should be avoided as much as possible. Most of your diet should come from minimally processed foods to achieve a healthy weight loss on keto.
Read also: Weight-Loss Trend: Coffee Loophole Diet
Ingredients List
Water, Corn Syrup, Vegetable Oil (High Oleic Soybean And/Or High Oleic Canola), And Less Than 2% Of Micellar Casein (A Milk Derivative), Maltodextrin*, Mono- And Diglycerides, Dipotassium Phosphate, Natural and Artificial Flavor, Carrageenan, Sucralose, Acesulfame Potassium (Non-Nutritive Sweetener).
Keto-Friendly Coffee Creamer Alternatives
Fortunately, there are several keto-friendly alternatives to traditional coffee creamers:
Unsweetened Almond Milk
As long as you’re buying unsweetened almond milk, it’s an excellent choice as a keto coffee creamer. It only contains 0.3 carbs per teaspoon, just about as low as you can get without being completely carb-free. It’s high in Vitamin E and potassium, it’s vegan and gluten-free (as are most of these keto coffee creamers), and it’s a good source of calcium despite the fact that it’s not “real” milk.
Unsweetened Coconut Milk
Speaking of tasting good, drinking your coffee with added unsweetened coconut milk may make you feel like you’re on a tropical beach. (Well, a little imagination is required, too.) It has about the same amount of carbs as almond milk and provides the same health benefits, with a rich mouth feel and a delicious nutty taste. It’s also a common ingredient in other types of keto recipes.
Keto Coffee
Nutritionists who help their clients navigate the ins-and-outs of the Keto diet often suggest something called “keto coffee” as a fat-laden substitute for their normal morning coffee. The first ingredient is MCT oil (usually coconut oil). The second addition is either ghee (clarified butter with the water and milk solids removed) or grass-fed butter. Why grass-fed? Both options contain high amounts of healthy fats - and a key to the keto diet is replacing carbohydrates with lots and lots of healthy fat. Yes, cream has a lot of fat as well, but ghee and grass-fed butter are better choices. They both help you feel fuller, too, reducing the urge to eat problematic, “normal” breakfast foods. Dietitians caution, though, that replacing breakfast with keto coffee isn’t healthy, and they warn that the beverage isn’t something you should drink all day because it contains a lot of calories. What does keto coffee taste like? It’s actually quite good once you get used to it, something like a nuttier-tasting latte but heavier, richer and with a somewhat-oily mouth feel. Is it a good substitute for coffee with added milk, cream or non-dairy creamer? But even if you love it, you can’t drink keto coffee all day long.
Read also: The Truth About Baking Soda and Coffee for Weight Loss
"Made-For-You" Keto Creamers
A number of companies sell “made-for-you” products designed for keto dieters who love coffee. They combine some or all of the key ingredients that go into keto coffee, milk substitutes or both. SuperCoffee’s SuperCreamer contains MCT oil, monk fruit sweetener and added protein, has no added sugars and just trace levels of carbs per teaspoon. Omega PowerCreamer contains ghee, MCT coconut oil, stevia sweetener and virtually no carbs.
Collagen Creamer
No, this isn’t as weird as it sounds. What does that have to do with coffee or keto diets? This supplement (available on Amazon) is designed to be added to beverages, and coffee is certainly a beverage. Just as importantly, collagen creamer doesn’t taste like milk but it’s a tasty addition to coffee, particularly the coconut and mocha flavors.
Crafting Your Own Keto Coffee
You can always order a black coffee or espresso when you’re out and about and on keto. You can craft your own specialty coffees that aren’t too bad on keto, though. Order an Americano with heavy cream, and then have your barista add a “pump” or two of sugar-free hazelnut or caramel syrup. Just figure about five carbohydrates total for the cream and the flavorings - and remember to account for your splurge when you’re tracking your daily carb consumption for keto.
Homemade Keto Creamer
Can you make keto coffee creamer in your kitchen? Of course. A recipe like the one we have here, courtesy of Carb Manager, will add one carb per serving to your daily keto allotment, and takes a little longer to prepare than just pouring cream right into your coffee. That’s all there is to it. Two tablespoons only contains one carb, the texture is perfect for adding to coffee, and it can be stored in the refrigerator for several weeks. Want a little variety?
Store-Bought Sugar-Free Creamer Recommendations
I’ve recently become obsessed with iced coffee, and that sent me on a mission to find the best sugar free coffee creamer that actually tastes good and fits my low-carb lifestyle. The best store-bought sugar-free coffee creamers are Splenda Sugar-Free Sweet Cream Creamer and Coffee Mate Sugar-Free Italian Sweet Cream.
- Splenda Sugar Free Sweet Cream Creamer: creamy, delicious, shelf-stable, low-cal, and easy to stockpile.
Key Considerations When Choosing a Keto Creamer
- Carbohydrate Content: Aim for creamers with the lowest possible carb count.
- Ingredients: Scrutinize the ingredient list for hidden sugars, unhealthy oils, and artificial additives.
- Sweeteners: Opt for natural, keto-friendly sweeteners like monk fruit or stevia.
- Fat Content: Ensure the creamer contains healthy fats from sources like MCT oil, coconut milk, or almond milk.
Common Questions
- Q: What is the best sugar-free coffee creamer for keto?
- A: The best sugar-free coffee creamers for keto are those high in healthy fats and low in carbs.
- Q: Will sugar-free creamer kick me out of ketosis?
- A: As long as the sugar-free creamer is low in carbs and free from added sugars, it should not kick you out of ketosis.