The ketogenic diet, or keto diet, has surged in popularity as a method for weight loss and overall health improvement. This high-fat, low-carb diet aims to shift the body's primary fuel source from carbohydrates to fats, inducing a metabolic state called ketosis. In a keto diet, you drastically reduce your carbohydrate intake and replace it with high-fat foods. Specifically, no more than 10% of your daily diet should be carbohydrates, and only 20% should be protein.
For coffee lovers, a significant question arises: Can you still enjoy your favorite caffeinated beverages while adhering to a keto lifestyle? The answer, thankfully, is yes! Coffee, in its traditional form, is 100% keto-friendly, boasting zero calories and carbs. But what about cold brew? Let's delve into the details.
The Keto Diet and Coffee
Many keto dieters use coffee as a supplement to their diet. Caffeine can increase your metabolic rate and help you get to a quicker state of ketosis. This idea only works though as long as the coffee is not loaded with carbs that will stand in the way of ketosis. The best drinks to implement this strategy are the ones that have zero carbs or even drinks that have an addition of fat which some dieters will accomplish by adding ghee, butter, MCT oil, or something similar.
What is Cold Brew?
Cold brew coffee has become increasingly popular in recent years. Unlike iced coffee, which is brewed hot and then cooled, cold brew is made by steeping coffee grounds in cool water for an extended period, typically 12-24 hours. This slow extraction process results in a smoother, less acidic, and slightly sweeter flavor compared to traditional hot coffee.
Iced Coffee is brewed in hot water, then cooled over ice. Although cold brew coffee can take longer to develop than drip coffee, it is completely worth the wait. Cold brew coffee is smooth almost creamy like and a little bit sweeter tasting too.
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Cold Brew and the Keto Diet: A Perfect Match
The good news for keto enthusiasts is that cold brew coffee is indeed keto-friendly. Traditional cold brew, made with just coffee grounds and water, contains virtually no carbs or calories. This makes it an excellent choice for those following a ketogenic diet.
Not only is cold brew keto friendly, it also can be a keto dieter’s best friend. Quivr’s coffee and teas have nothing added to them except filtered water. They are the ideal cold brew companion to your ketogenic diet.
Benefits of Cold Brew on Keto
- Sustained Energy: The high caffeine content provides a long-lasting energy boost without the crash.
- Supports Fat Burning: Adding MCT oil or coconut oil helps enhance ketone production, promoting fat burning.
- Hydration: Paired with ice cubes and consumed throughout the day, cold brew can help keep you hydrated.
Navigating Keto-Friendly Cold Brew Options
While plain cold brew is inherently keto-friendly, it's crucial to be mindful of added ingredients, especially when ordering from coffee shops. Many commercially prepared cold brew beverages contain added sugars, syrups, and milk, which can significantly increase the carb content and potentially disrupt ketosis.
The problem is, you have to be drinking the right cold brew. There are some cold brew teas and coffees that have so much sugar and carbs that you’ll be done with half of your daily carb allowance from the scent alone. The goal of a ketogenic diet is to burn the most efficient fuels for energy. Providing your body with a surplus of the least efficient fuel is not the best answer.
Ingredients to Watch Out For
- Sugars: Avoid any added sugars, including cane sugar, honey, agave, and artificial sweeteners like classic syrup.
- Sweetened Milks: Be cautious of regular milk, oat milk (which is high in carbs), and sweetened almond or coconut milk. At Starbucks, skip them because they have sugar added into them.
- Syrups and Flavored Additives: Many flavored syrups contain high amounts of sugar. Ensure any syrups used are sugar-free and keto-friendly.
Keto-Friendly Additions to Cold Brew
- Heavy Cream: A splash of heavy cream adds richness and healthy fats to your cold brew without significantly increasing the carb count. Heavy cream is about 1 carb per ounce.
- Sugar-Free Sweeteners: Use keto-friendly sweeteners like stevia, erythritol, or monk fruit to add sweetness without impacting blood sugar levels.
- MCT Oil: Medium-chain triglycerides provide a quick energy boost and support ketosis.
- Coconut Oil: Adds healthy fats and a subtle coconut flavor.
- Spices: Cinnamon, nutmeg, and cocoa powder can enhance the flavor of your cold brew without adding carbs.
- Grass-Fed Butter: For a truly indulgent drink, blend in grass-fed butter, which adds healthy fats and a creamy texture.
Ordering Keto-Friendly Cold Brew at Starbucks
Starbucks can be a convenient option for grabbing a keto-friendly cold brew on the go. Here are some tips for ordering:
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- Specify "No Classic": This ensures they don't add their standard sugary sweetener.
- Request Unsweetened Almond Milk (if necessary): While not the best option due to potential added sugars, it's preferable to regular milk if you want a dairy-free alternative.
- Ask for Sugar-Free Syrup: Opt for sugar-free vanilla or cinnamon dolce syrup.
- Add a Splash of Heavy Cream: This adds richness and healthy fats.
- Avoid Lattes: Lattes are mostly milk (or cream) and can be very high in calories and carbs.
Some examples of keto-friendly Starbucks orders:
- Venti Cold Brew with Sugar-Free Vanilla and a Splash of Heavy Cream: A simple and refreshing option.
- How to order it: "Can I have a Venti Cold Brew, no classic, with sugar-free vanilla and a splash of heavy cream?"
- Carb count: Coffee and sugar-free sweetener have zero carbs, heavy cream has about 1 carb per ounce.
- Venti Americano with Sugar-Free Vanilla and a Splash of Heavy Cream: A stronger coffee option with added flavor and fat.
- How to order it: "Can I have a Venti Americano (or iced Americano), no classic, with sugar-free vanilla and a splash of heavy cream?"
- Carb count: Starbucks Espresso has 2g of carbs, sugar-free sweetener has zero carbs, heavy cream has about 1 carb per ounce.
- Venti Cold Brew Blended with Heavy Cream and Sugar-Free Vanilla, Add Whip: A Frappuccino-like treat with fewer carbs.
- How to order it: "Can I have a Venti cold brew blended, no classic, no base, with heavy cream and sugar-free vanilla? Add whip."
- Carb count: Coffee and sugar-free sweetener have zero carbs, heavy cream has about 1 carb per ounce, Starbucks whipped cream has 2 carbs per serving.
Keto-Friendly Options at Dutch Bros
When I’m traveling one of my favorite coffee spots to stop at is Dutch Bros, they don’t have them in Los Angeles so it’s always fun to come across one! Dutch Bros has tons of sugar free flavors compared to Starbucks which only has 2 options. Dutch Bros sugar free flavors include: White Chocolate, Chocolate, Caramel, Vanilla, Chocolate Macadamia Nut, Hazelnut, Irish Cream, Peppermint, Coconut, Raspberry, and Strawberry. They also have a Keto Cold Brew as a menu item at Dutch Bros, which is simply Cold Brew and Heavy Cream. So I usually get that and just add the syrup combo I want. They also have a Keto Americano for those days you want something hot.
Making Your Own Keto Cold Brew
For those who prefer to control their ingredients and save money, making cold brew at home is an excellent option. It's a simple process that requires minimal equipment.
What You'll Need
- Coarsely ground coffee beans (Arabica beans offer the best flavor)
- Filtered water
- A large container (mason jar, pitcher, or cold brew maker)
- A filter (fine-mesh sieve, coffee filter, or cheesecloth)
Instructions
- Combine Coffee and Water: In your container, mix coarsely ground coffee with filtered water. A general ratio is 1 cup of coffee grounds to 4 cups of water, but you can adjust to taste.
- Steep: Cover the container and refrigerate for 12-24 hours. The longer it steeps, the stronger the flavor.
- Strain: After steeping, strain the coffee concentrate through a filter to remove the grounds.
- Dilute: Dilute the concentrate with water or your favorite keto-friendly milk alternative to your desired strength.
- Serve: Pour over ice and add any keto-friendly additions, such as heavy cream, sugar-free sweetener, or MCT oil.
Homemade Keto Cold Brew Coffee: FAQs
- Can I use pre-ground coffee instead of whole beans? Yes, you can use pre-ground coffee! Just make sure it's coarsely ground to avoid over-extraction and bitterness in your cold brew.
- How long should I steep the coffee for the best flavor? For optimal flavor, steep your coffee for about 12 to 24 hours in the fridge. The longer it steeps, the smoother and more flavorful it becomes.
- What are some keto-friendly sweeteners I can add to my cold brew? You can use keto-friendly sweeteners like erythritol, stevia, or monk fruit sweetener to keep it low-carb while adding a touch of sweetness.
- How should I store my homemade cold brew coffee? Store your cold brew in an airtight container in the fridge, and it will stay fresh for up to two weeks. Just remember to dilute it with water or milk before serving!
- Can I add milk or cream to my keto cold brew? Absolutely!
A Simple Cold Brew Recipe:
To make two cups of cold brew coffee to enjoy throughout the day, start with about 4 tablespoons of ground coffee. Place these in the container youâll be leaving in the fridge over night. Pour 1.5 cups of water over the coffee and stir. Depending on your container, cover the coffee to steep overnight. We use a blender bottle and just screw the top on and give a good shake. Let this coffee mix sit in the refrigerator for as long as youâd like. We usually leave it for about 12-16 hours. The longer the better. When itâs all nice and dark, place about 4-5 ice cubes in a glass and place a filter on top of it. We use a small strainer used for tea to help keep the coffee grounds out of our glass. Pour the coffee carefully over the strainer and into your glass. This coffee is strong! We recommend diluting it with water and seeing how you like it. We skipped this step, thinking we could handle it, and letâs just say we had a jittery few hours running around doing everything imaginable on hyperdrive. Easy does it.
The Versatility of Cold Brew
Cold brew is excellent for iced coffee drinks, especially on a hot summer day. Cold brew coffee is smooth almost creamy like and a little bit sweeter tasting too. One of my favorite things to add to my keto cold brew coffee is a splash of heavy cream.
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