The keto diet — often referred to as a low-carb, high-fat regimen — has become increasingly popular in recent years, with many touting its ability to make you look and feel thinner, shed pounds, and increase your energy. But can you drink coffee while on a keto diet? The short answer is yes, you can. But there’s a bit more you’ll need to know if you’re looking to stay in ketosis while enjoying a cup of joe.
Coffee itself doesn’t contain any carbs or sugar, so it’s the ideal drink for keto. Unfortunately, the same isn’t true for the various add-ins to coffee, like cream, milk, sugar, and other sweeteners. Each of these options can significantly impact your carbohydrate consumption, which could put you out of ketosis.
It’s important to note that while it’s perfectly fine to have a cup of black coffee while following the keto diet, adding other ingredients — like sugar, syrup, creamer, or milker — can impede one’s progress toward following a low-carb lifestyle. Not only is the addition of sugar and other sweeteners typically high in carbs, but the overall calories in such mixes can also add up quickly. That’s why it’s important to pick lower-calorie options, if possible; creamers are often a mismatch for keto diets, as they often contain corn syrup, which is rich in carbs.
In terms of alternatives to creamers and milks, there are a few suitable substitutes for keto dieters. Coconut milk, almond milk, and heavy cream are three options that are generally low in carbs and fats, and relatively simple to prepare. All can be added to coffee without significantly affecting the coffee’s overall flavor profile.
If you’re particularly devoted to the keto diet, you may also want to try adding butter to your coffee, often referred to as “bulletproof” coffee. While it may sound unusual, this is actually a wide-spread trend among keto dieters, as the added fat and calories helps replace the energy usually gained from carbs. However, this addition is not for everyone and adding too much butter or coconut oil can sometimes impede one’s attempts to stay in ketosis.
In the end, while coffee itself will not result in a reduction in weight loss while following the keto diet, adding certain ingredients may impede your progress. For that reason, it’s important to use caution when drinking coffee and to look for alternatives that will aid you in reaching your keto-based wellness goals.
Calories in Coffee
As it pertains to the keto lifestyle, it’s important to remember that coffee itself has very few calories. A standard cup of coffee brewed with a teaspoon of sugar contains just 5 to 8 calories, while a cup of black coffee with no sugar has zero calories. In comparison, espresso contains no sugar whatsoever, yet is extremely high in caffeine.
Given this information, individuals who are closely tracking their calorie and carb intake for the purposes of their keto journey can still drink coffee — as long as they watch the added ingredients. For instance, one tablespoon of cream contains approximately 50 calories, while the same amount of whole or 2% milk adds 40-60 calories.
Caffeine and Keto
Caffeine doesn’t raise insulin levels, which is important for those following a low-carbohydrate keto diet. In addition, caffeinated drinks, such as coffee, can help suppress hunger and provide energy, allowing you to exercise and stay focused on your diet goals.
Studies have also found that regular coffee consumers have a lower overall risk of type 2 diabetes and obesity, both of which can be improved with a keto diet. However, to ensure the greatest benefits, it’s important to make sure you’re drinking your coffee fresh, as pre-packaged forms of coffee often contain added sugar, as well as artificial flavorings, which can add additional calories to your daily diet.
Limiting Coffee Intake
It’s possible to enjoy coffee while following the keto diet — the key is to practice moderation. Because coffee itself contains a relatively low amount of calories, it can be a good source of energy without significantly impacting your blood sugar. With that said, it’s important to remember that because the flavor can be slightly bitter, most people enjoy adding cream or sugar, which can quickly increase daily calorie consumption.
Furthermore, caffeine can be a diuretic, so over-consumption can lead to dehydration, which has been linked to fatigue and low mood. For this reason, you’ll want to make sure your coffee consumption is balanced alongside the consumption of other liquids throughout the day.
Can Decaf Coffee Help?
Decaffeinated coffee can still contribute to one’s overall keto intake. Decaf coffee not only provides the same flavor as it caffeinated counterpart, but it also contains the same beneficial properties — only without the additional caffeine buzz. It also has very few calories and can be enjoyed as-is, with cream, or with other alternatives, such as almond and coconut milks.
The only downside to drinking decaf coffee is that research suggests it isn’t as beneficial to health as regular coffee. That said, it can still provide weight loss benefits and is an ideal option for individuals looking for a low-calorie and low-carb beverage for their keto diet.
Adding Vitamins to Coffee
Some people turn to vitamins for a quick energy boost as an alternative to caffeine. Fortunately, you can easily add vitamins to coffee without altering the overall taste and still benefit from an energy boost. One of the most popular additives is MCT oil, which is derived from coconut oil, and is full of healthy fatty acids.
Another option is adaptogens, which are herbs such as ashwagandha and rhodiola that are believed to help boost energy and cognitive function. Many commercial brands of coffee actually have adaptogens added to them, although you may have to look around to find one that fits into your keto diet.
Evidence-Based Conclusion
In conclusion, it’s perfectly fine to drink coffee while following the keto lifestyle; however, it’s important to be mindful of which ingredients you choose to add. Coffee itself has very few calories, and decaffeinated coffee can provide energy without significantly impacting blood sugar. That said, it’s still important to pay attention to the calorie content of various add-ins, like cream and sugar, which can add up quickly and lead you out of ketosis.
