What Is The Keto Diet?
The ketogenic diet, commonly referred to as the Keto diet, is a low-carb, high-fat dietary plan that induces fat burning and weight loss primarily through burning stored fat. It works on the principal that when your body is low on carbohydrates, it resorts to burning fat for fuel—leaving you with more energy and feeling fuller for longer. With the keto diet, carb intake is limited to 20-50g a day, depending on whether you are in a maintenance or a weight-loss phase, with the bulk of your calories coming from fats.
Can You Drink Coffee Creamer on the Keto Diet?
This is a complex question; the answer of which may be dependent on the type and ingredients of the particular creamer you are considering drinking. Generally, many creamer products do contain a few different forms of carbohydrates, such as mono- and diglycerides, maltodextrin, and modified food starches. However, most of this carb content is considered non-impact, meaning it doesn’t affect your blood sugar. It’s not uncommon to find creamers with up to 4-6g of carbohydrate per serving, but this is still considered an acceptable amount while on the keto diet, so it’s okay to consume these types of creamers in small amounts.
In contrast, products that contain added sugar or milk-based ingredients should be avoided. Store-bought creamers such as Coffee-mate and International Delight are loaded with added sugar, artificial flavors and preservatives, making them a no-go on the Keto diet.
What Are The Alternatives?
Fortunately, there are many non-dairy creamers that are Keto-friendly as a replacement for milk and cream. Almond milk, coconut milk, and heavy cream are popular choices that are all low in carbs and won’t raise your blood sugar or disrupt your ketosis. Similarly, grass-fed butter, coconut oil and MCT oil are all excellent fat sources that can be blended into your coffee for a delicious creamy mixture.
It’s also worth noting that adding any flavorings or sweeteners to your coffee, such as cinnamon and stevia, won’t raise your blood sugar either and will still allow you to remain in ketosis.
Benefits of Drinking Coffee Creamer on Keto
Coffee creamer, when consumed in moderation and without any added sugar, can indeed benefit your Keto experience. Adding a small serving of creamer with your coffee will give you more energy and prevent any cravings caused by hunger or low-blood sugar. Plus, the extra fats and proteins can increase your metabolic rate and accelerate fat burning, while also helping to suppress hunger and promote satiety.
Side-effects of Drinking Coffee Creamer on Keto
The main side effect of drinking coffee creamer is an increase in caloric consumption if you’re over-consuming. Every gram of creamer that is added to your coffee will contribute both energy and fat to your daily intake, so it’s important to be mindful of your individual dietary requirements and limits when consuming a creamer.
Additionally, heavily processed foods can cause digestive issues in some people, so if you’re buying a premade creamer, be sure to read the label carefully and confirm that all ingredients are Keto-friendly.
The Bottom Line
Coffee creamer consumption on the Keto diet is completely achievable, however, it’s important to keep track of your consumption and avoid consuming an excessive amount of creamers. Always read labels carefully and check for carbs and additional ingredients. If you’re in any doubt, stick with natural fats such as almond milk, coconut milk and cream, or even MCT and grass-fed butter for a delicious and satisfying treat.
Types of Coffee Creamer in Keto Diet
When following the Keto diet and looking for a coffee creamer, it’s important to pick one with natural ingredients and low sugar content. Some popular creamers are almond-based, coconut and oat-based, and fat-based such as grass-fed butter, and MCT oils.
Almond-based and coconut-based creamers are some of the most popular, and they are highly palatable. Ideally, pick a low-carb version of these creamers that are sugar-free and sweetened with stevia or monk fruit. Good options include nutpods, Califia Farms, and KetoWatt, among others.
Oat-based creamers are dairy-free and low in both carbs and sugar. They are a great choice for vegans and those concerned about their cholesterol since they are rich in fiber and provide some B-vitamins. Oatly and Rebel Creamer are just some of the brands that offer oat creamers.
Fat-based creamers on the market include heavy cream, ghee, grass-fed butter, and MCT oils. They are high in saturated fat and a great option for those looking for more energy and ketone production. Butter-infused products such as Keto Dynamite are a popular choice.
Benefits of Keto Coffee Creamer
Coffee creamer on the Keto diet is not just an indulgence; it carries several health benefits. It can boost energy levels and mental clarity, promote fat-burning, and keep you feeling full for longer. Additionally, some creamers offer additional benefits in terms of high levels of nutrients such as B-vitamins and omega-3 fatty-acids from their fat content, as well as their natural sweetness from sweeteners like stevia and monk fruit.
Drawbacks of Keto Coffee Creamer
Although coffee creamer can be beneficial to Keto dieters, there still may be some drawbacks. The main issue is when you exceed the portion size and over-consume. Every gram of creamer that you add to your coffee still contributes both energy and fat to your daily intake and must be monitored. Excessive over-consumption of creamers can cause digestive issues in some people, so moderation is key. Additionally, store-bought creamers such as Coffee-mate and International Delight may need to be avoided due to their high sugar content.
Finally, it’s important to read labels carefully when buying creamers to check for additional ingredients and also confirm that all ingredients are Keto-friendly and won’t disrupt ketosis.
