Coffee is a staple for many people and is a great way to get the day started. But, those that follow the keto diet may have questions about if it is okay to drink coffee with milk on the keto diet. Fortunately, for those on the keto diet, it is possible to have coffee with milk, but there are some considerations to be aware of.
According to Harvard School of Public Health, the keto diet is all about getting the right balance of macronutrients: carbohydrates, protein, and fat. The typical keto diet entails reducing one’s carbohydrate intake to just 5-10% of their daily calorie intake and increasing their fat intake. This can be achieved by swapping out unhealthy sources of carbohydrates such as white bread, white rice, and dyes, with healthier fats like avocados, nuts, and seeds. Therefore, if you are following a strict keto diet, then coffee with milk is not only permitted, but might even be preferable to drinking plain coffee in order to ensure an adequate fat intake.
Coffee is typically calorie free, but adding milk to it can introduce several additional elements. Milk contains lactose, which is a type of sugar and therefore adds an extra dose of carbohydrates. Depending on the type of milk that is used, a single cup of coffee with milk can add up to 4-7g of carbohydrates. Since the keto diet only has 10% carb intake, the additional amount might be too much for some keto dieters, so a wiser choice would be to opt for non-dairy creamer, coconut cream, or almond milk. Those non-dairy substitutes are all conveniently formulated without carbohydrates.
However, there is more to consider when drinking coffee with milk on a keto diet than just the carbohydrate content. While dairy-based milk contains about 8g of fat per cup, non-dairy substitutes pale in comparison at 0.5g-1g of fat per cup. For those on the keto diet, fat is essential for providing energy and keeping a low-carb diet sustainable. Therefore, if choosing non-dairy milk or creamer, it is important to consider additional sources of fats to remain within the macronutrient balance of a keto diet. One example could be blending in a tablespoon of coconut oil or adding heavy cream to the coffee.
Furthermore, those on the keto diet should also consider their coffee’s caffeine content. Caffeine is a natural stimulant, which can boost metabolism and help dieters burn more fat. It should be noted that coffee is a diuretic as well, which can increase how much liquid dieters lose during the day. To stay hydrated, dieters should try to balance the diuretic effects of coffee with a filling and hydrating beverage, such as water or herbal tea. Dieters should also consider the stimulant effects of caffeine and monitor the impact of coffee on their sleeping cycle.
Overall, coffee with milk may be a good option for those following a strict keto diet as long as dieters watch their carbohydrate intake and be mindful of what type of milk is used or supplement with healthy fats. A cup of coffee with milk has huge potential for health benefits provided that it is consumed responsibly and within the recommended dietary goals.
Coffee Alternatives on the Keto Diet
For those looking for a coffee alternative, the keto diet provides plenty of options. Many keto dieters enjoy bulletproof coffee, a combination of coffee, grass-fed butter, and MCT oil. Additionally, there are also many keto-friendly coffee and tea substitutes available on the market. These are often made of herbal ingredients and include chicory root and burdock root. These alternatives can still provide an extra kick and help kickstart the day.
Health Benefits of Coffee on the Keto Diet
Besides possibly giving dieters extra energy, there is also a plethora of potential health benefits to drinking coffee. Recent studies have shown that drinking a single cup of coffee is linked to a reduced risk of some types of cancer, heart disease, and diabetes. Furthermore, coffee is an excellent source of antioxidants and can help improve metabolic health. All of this makes coffee all the more appealing for those who seek out the positive health benefits that can be found on the keto diet.
Word of Caution for Keto Dieters
It is important to note that coffee with milk can add extra calories to one’s diet and should not be abused. Additionally, drinking coffee with milk shouldn’t be seen as a substitute for a keto-friendly diet, rather it should be consumed in moderation while food choices still remain the priority.
Keto and Coffee Culture
The keto diet has become a part of the coffee culture in recent years. There are now many cafes that offer keto-friendly menu options, including coffees and cappuccinos made with almond or coconut milk for those looking for a dairy-free option. Aside from healthier coffee options, these cafes also often offer lower-carb snacks that are appropriate for those following a keto diet. This provides dieters with a social setting in which to enjoy a cup of their favorite coffee.
