Millions of people make coffee a part of their daily routine and many are curious how it fits into a low carb diet like the Keto-diet. Most people who try the Keto-diet want to know if it is possible to enjoy coffee without sabotaging their progress.
The good news is that pure coffee is an acceptable beverage on a ketogenic lifestyle. Here is why.
A cup of regular brewed coffee typically has zero carbs. So from a pure carbohydrate standpoint, coffee is keto-friendly. But people don’t just drink plain black coffee.
The real challenge with drinking coffee on the Keto-diet is your potential to overindulge the wrong kind of ingredients. Even one or two teaspoons of sugar or cream can take your coffee out of a state of ketosis.
In general, anything you add to coffee that has carbs negates the carbohydrate free benefits. But this doesn’t mean you can’t enjoy coffee while living a low carb lifestyle.
The most popular coffee drinks on the Keto-diet consist of limited additives. This means using cream, cheese, coconut oil, almond milk, or other unsweetened low-carb milks. For flavoring, you can use a Keto-diet approved syrup or add heavy cream, spices, and low-carb extracts to flavor your coffee.
To put it simply, you should watch out for added carbs like sugar, which can easily be found in everything from flavored coffees to pre-made coffees that contain high-fructose corn syrup, carrageenan, and other types of artificial sweeteners.
Also, it is important to pay attention to any “energy booster” type coffees – they often contain such ingredients as taurine, guarana, and yerba mate, which have an impact on your blood sugar levels.
So while it can be enjoyed while living a low-carb lifestyle, it is important to be aware of what ingredients you add to your coffee. As long as you stay within the dietary guidelines, you can easily enjoy a cup of coffee while following the Keto-diet.
Coffee Alternatives
If you’re not a fan of coffee and looking for a drink to help you power through the day, there are plenty of alternatives that fit well into the Keto-diet.
There are many Keto-friendly drinks such as sparkling water, sugar-free tea, unsweetened coconut water, sugar-free carbonated water, or even a cup or two of bone broth. For those who miss their sweet latte, you can still enjoy a Keto-friendly version of this popular drink; opt for heavy cream and substitute sugar for your favorite natural sweetener such as stevia or erythritol.
Another great option is to make a Keto-diet smoothie. Smoothies are a great way to get in nutrients, especially antioxidants and fiber, while staying in ketosis. Just try using almond milk, almond butter, coconut oil, and your favorite low-carb fruits and vegetables.
If you’re looking for a pick-me-up without the caffeine, try making yourself a Bulletproof Tea, which is a mix of tea, unsalted butter, and MCT oil. This combination will keep your energy levels up and help you stay on your Keto-diet path.
Coffee Benefits
Coffee isn’t just a delicious way to pep up your day, but it also has many health benefits. The caffeine in coffee can increase mental alertness, give your physical performance a boost, and help reduce the time it takes to reach ketosis.
Coffee also contains antioxidants, which can help reduce inflammation and oxidative stress. This can help protect against certain diseases like cancer, heart disease, and diabetes. And, coffee has been proven to increase levels of epinephrine, which helps you burn fat for fuel.
The bottom line is, drinking coffee on the Keto-diet can be beneficial when used in moderation. Just make sure you keep track of your macros and drink coffee without the added sugar and flavored syrups.
Potential Issues
The issue with coffee is that it can alter your perception, leading to overindulging in other foods. That’s why it’s important to think about your food intake before and after a cup of coffee.
Coffee can also keep you up at night if you’re not careful. Caffeine has a half-life of about six hours, meaning that half the amount of caffeine you drank stays in your system for hours after consumption. This could disrupt your sleep patterns, so it’s important to plan your coffee schedule around your bedtime.
Finally, certain people have a higher sensitivity to caffeine. This means they can experience a lot of unpleasant side effects like shaking, headaches, and nausea when they consume even a moderate amount of coffee.
So it’s important to find what’s right for you, limit your intake, and take the time to observe how your body reacts is the key to finding a safe and healthy balance.
Other Drinks to Consider
Coffee isn’t the only keto-friendly drink. Many teas contain no carbs and are full of antioxidants, so they make a great alternative to coffee. Some teas such as green tea, white tea, and oolong tea also contain caffeine, so you can still get the same pick-me-up that coffee provides.
Coconut water is also a great option. It is low in carbs and has more electrolytes than regular water. A glass of coconut water can help replenish your electrolyte balance when you’re feeling dehydrated after a tough workout.
Sodas are also an option, but you should always be aware of the amount of sugar. For something with a little less sugar, try an iced tea or flavor your own water with lemon and cucumber.
Finally, if you’re craving something sweet, make yourself a smoothie with fruit and Greek yogurt. You can even add MCT oil or avocado for added fat.
Bottom Line
In the end, coffee is a great way to get your daily caffeine fix on the Keto-diet. Just be aware of what kind of ingredients you’re adding to your cup and remember to consume it in moderation.
If you’re overdoing it with the coffee, consider switching to a low-carb drink like tea, sparkling water, or even bone broth. These beverages can provide a refreshing alternative to your daily cup of Joe that still fits into the ketogenic lifestyle.
