Background Information
Coffee is a beloved staple for many around the world, particularly for those who need an extra boost of energy. It’s shown to have powerful health benefits, such as reducing inflammation and helping protect against diseases. But if you’re on a restrictive diet like the ketogenic diet, can you still enjoy your cup o’ joe?
The Keto Diet
The ketogenic diet is a low-carb, high-fat, moderate-protein eating plan designed to help your body switch to burning fat for energy instead of sugar. The goal of the diet is to get your body into ketosis, a metabolic state in which your body is burning fat for fuel instead of carbs. If you’re following a keto diet, it’s important that you restrict your intake of carbs and focus on foods that are high in healthy fats and proteins.
Can You Drink Coffee On A Keto Diet?
For the most part, you can still consume coffee on a keto diet as long as it’s plain and doesn’t contain any added sugar. The caffeine in coffee can even help enhance fat-burning and boost your energy levels, both of which are benefits of a keto diet. But, it’s important to be mindful of what additions you use and to always drink your coffee in moderation. Adding too much creamer, for example, can bring your carb intake over your daily limit.
The Benefits Of Coffee During The Keto Diet
According to registered dietitian, Sarah Greenfield, RD, coffee can be a great way to increase your energy on the keto diet. “Coffee can be a valuable asset to an individual on a keto diet,” Greenfield says. “Caffeine can offer an energy boost, which can be helpful when following a low-carb diet, as people may experience an energy lull.” Coffee can also help reduce hunger cravings due to its high caffeine content.
How To Make Your Coffee Keto-Friendly
When looking to enjoy a cup of coffee while following a keto diet, it’s important to look for coffee without added sugar. One way to flavor coffee without adding sugar is to use heavy cream or almond milk as creamer. Just be sure to keep track of your carb intake and avoid going overboard with either.
Is Coffee Keto
In general, coffee itself is considered keto-friendly — meaning, it is low in carbs and won’t kick you out of ketosis. However, what you add to your coffee could alter its keto-friendliness, depending on the ingredients you choose and the amount you use.
What Creamer Is Keto?
Heavy cream and almond or coconut milk make for great keto-friendly alternatives to creamer. Just make sure that you read the ingredients and nutrition facts on your almond or coconut milk, as some of them may have added sugar.
Flavored Coffee Vs Plain Coffee on Keto
As mentioned, plain coffee is considered keto-friendly, while flavored coffee might not be. This is because flavored coffee usually contains added sugar, which can increase your carb intake. If you’re craving flavored coffee, try adding a sugar-free flavoring, like an extract.
Short-Term Effects of Drinking Coffee on Keto
Drinking coffee on the keto diet can offer some short-term effects. Generally, coffee can help boost your energy levels, reduce inflammation and help protect against diseases. It may also help reduce hunger cravings.
Long-Term Effects of Drinking Coffee on Keto
There isn’t much evidence to prove any long-term effects of drinking coffee on the keto diet. However, studies have shown that coffee can offer long-term benefits beyond a keto diet. For example, research has suggested that coffee can reduce the risk of some chronic illnesses, such as heart disease, stroke and type 2 diabetes.
Coffee Alternatives on Keto
If you’re looking for alternatives to coffee on a keto diet, there are a few options to explore. Some great coffee substitutes include herbal teas, such as rooibos tea and matcha tea. You may also want to consider sparkling water with a slice of lemon or lime.
Best Type Of Coffee for Keto
When it comes to choosing the best type of coffee for a keto diet, Greenfield recommends opting for “fully black coffee, or light, unsweetened almond milk or dairy-based creamer.” Generally, it’s best to stay away from added flavors and sweeteners, as these can contain more carbs and sugar than you might anticipate.
Consuming Too Much Coffee on Keto
It’s generally safe to drink up to three to four 8-ounce cups of coffee per day on the keto diet. However, it’s important to be mindful of what additions you use, especially if you’re consuming more than three cups of coffee daily. Too much sugar and creamers can quickly add up and take you over your daily carb limit.
Too Much Caffeine and the Keto Diet
It’s important to keep in mind that too much caffeine can be harmful and may not be the best for your body on a keto diet. Caffeine can cause dehydration, sleeplessness and headaches, so it’s important to monitor your caffeine consumption and pay attention to your body’s reactions.
Bottom Line
In general, consuming coffee is okay on a keto diet — as long as you drink it black or with almond or coconut milk. Be mindful of what additions you use and how much caffeine you’re having per day. As always, it’s important to focus on nutritious foods that fit within your carb and calorie limit.
