You hear it all the time: coffee addicts and health aficionados going gaga for black coffee — bulletproof coffee, cold brew, keto coffee. Whatever name it goes by, the primary ingredients are usually just coffee and butter – no sugar, no cream. But can you drink black coffee on a keto diet?
It turns out, black coffee is one of the most keto-friendly drinks you can sip on. Depending on your individual dietary needs, it can fit perfectly into your meal plan.
When you’re following a high-fat, low-carb diet like a keto plan, you’re trying to stay as close to net-carb-zero as possible. Net carbs are found on nutrition labels; they take into account the total carbs present, minus any fiber and sugar alcohols. Brewed coffee has zero net carbs. All that’s left are the natural, healthy fats found in butter.
According to a 2017 paper published in the British Journal of Nutrition, the keto diet may have a major impact on improving metabolic health. Additionally, research has shown that following a keto diet may lead to improved mood and better cognitive function — though more research is still needed in this area.
Nutritionists also praise the keto diet for its heart health benefits, noting that it may reduce levels of “bad” cholesterol and triglycerides, and improve the ratio of “good” cholesterol to bad. These benefits might come with improved blood pressure, lipid levels, and lower levels of inflammation.
However, some experts argue that there are a few downsides associated with the keto diet. Ketogenic diets are often low in micronutrients and can be tough to adhere to for the long term. Additionally, because the typical keto diet puts a lot of emphasis on animal products, health experts are concerned about the diet’s effects on the environment.
Despite the potential downsides associated with the keto diet, coffee on a keto diet is generally a welcome substitute for those sugary syrups and milky creamers. Health and diet aficionados may be quick to preach about keto-friendly coffee, with some touting it could be the secret to a healthy diet. But don’t forget, if you’re consuming black coffee, you may also need to supplement with healthier fats like coconut oil, nuts, and avocados.
Coffee Quality Matters
If you’re going to drink black coffee on keto, it might be worth investing in some quality beans. When you’re looking for a healthy sip of black coffee, opt for organic, fair-trade beans whenever possible. Good-quality beans which use the traditional roasting methods will have more antioxidants. Organic beans are especially popular among health-conscious sippers, as they are free of chemicals, hormones, and pesticides.
If you’re seeking a quality brew sans the negative ecological impact, certified-organic coffees can be a great option. The beans have been grown without pesticides, soil or water contamination.
The flavor of the beans may vary greatly depending on where the beans originated from. In fact, most black coffees that come from South and Central America are usually quite mild and tend to have light, fruity notes. On the other hand, coffees from Africa tend to have more of a roasted and bolder flavor.
Cold Brew & Bulletproof Coffee
When it comes to brewed black coffee on a keto diet, two specialty drinks to consider are cold brew and bulletproof coffee. Cold brew is made by steeping coarse coffee beans in cold water for an extended amount of time — anywhere from 12 to 24 hours. The process of cold-brewing helps produce less acidic caffeine drinks, which are generally known to be easier on the stomach.
Bulletproof coffee, on the other hand, is described as “hack your morning routine.” This popular oil-blended black coffee combines one cup of strong brewed coffee, two tablespoons of unsalted grass-fed butter, and one to two tablespoons of MCT oil. Many keto-ers attest that this combo keeps them fueled, energized, and full throughout the day.
Which Added Ingredients are OK to Include?
When it comes to following a ketogenic diet, every person has different needs. The foods and drinks you should avoid or include in your diet may depend on a variety of things — from your biochemistry and activity level to your age and metabolism.
If you love adding cream to your coffee, you may do so without compromising your dietary goals. Generally, it’s fine to add anything to coffee as long as it fits within your macro and micronutrient goals. For example, if you’re following a 2,000-calorie keto diet, your dietary macronutrient ratios should look something like this: 75% fat, 20% protein, and 5% carbs.
Adding cream to coffee won’t significantly higher your carb and sugar intake. For example, one tablespoon of heavy cream has 0.4 grams of carbohydrates and 0.3 grams of sugar — not enough to compromise your macros and put you out of ketosis.
Health Benefits of Drinking Black Coffee on Keto
If you’re considering black coffee on a keto diet, it may be helpful to consider the many health benefits of coffee. While coffee is full of caffeine, there are numerous other health benefits it provides. Studies have suggested that the antioxidants found in coffee may protect against chronic diseases such as some cancers, diabetes, and heart disease. Additionally, the caffeine in coffee has been linked to improved alertness, better memory, and lower depression.
One of the biggest benefits of black coffee is that it’s low in sugar. The natural sugar content in brewed coffee is almost zero, so it won’t really affect your blood sugar levels. Caffeine may also have positive effects on fat and carbohydrate metabolism, as well as physical performance, according to a review published in the journal Obesity.
Lastly, coffee drinkers may reap the benefits of improved cognitive function and a decreased risk of cognitive decline. According to a study published in the American Journal of Epidemiology, the risk of developing Alzheimer’s and Parkinson’s is lower among people who drink coffee more often.
Potential Negative Effects of Drinking Black Coffee on Keto
Though coffee can be a welcome addition to the keto diet, it is important to note that some people may not experience a positive reaction to caffeine. Some reported side effects include anxiety, jitters, irritability, and restlessness.
Before consuming coffee on a keto diet, be mindful of the timing and quantity. For those with hypertension or insulin sensitivity, low-carb diets may cause an increase in blood pressure or glucose levels — and too much coffee could worsen those effects. Additionally, those who are trying to increase natural energy levels may have better luck with naturally energizing foods like bone broth, fatty fish, and nutrient-rich lean proteins.
Bottom Line on Drinking Black Coffee on Keto
Overall, black coffee can make an excellent addition to a healthy keto diet. By swapping out sugary energy drinks and coffees with higher-calorie content, healthy fats, and no-sugar black coffee, you can save a few precious calories and keep your diet on track.
However, it is especially important to make sure you’re meeting all your macro and micronutrient requirements. Adding healthy fats like coconut oil, avocados, and nuts to your diet will help fuel your body and provide you with energy on your keto journey.
