When someone mention ketogenic diet, the first thought that comes to mind is usually abstinence from cakes, cookies and any tasty treats. But let’s be honest here, without caffeine, life would have been a struggle. The notion of a ketogenic diet might be intimidating, but you can still have your caffeine fix and remain faithful to your diet.
The Ketogenic diet is a low carb, high fat regimen with emphasis on moderate protein intake. The goal is to reduce carb intake to force your body to use fat as source of energy. As a result, this will increase blood ketones and put the body in a state of ketosis, which is the primary aim of the diet.
Now that we established the basics of a ketogenic diet, let’s talk about coffee. After all, it is probably the most consumed beverage in the world along with water. It is also scientifically proven to provide numerous health benefits such as a sweeter mood, heightened control over bodyweight, lesser possibility of having diabetes, lower risk of stroke and heart related diseases, and it even has antimicrobial powers.
The question though still remains, can you drink coffee on a ketogenic diet? Caffeine itself is not full of carbs, so you definitely can consume it! However, there are some aspects to consider when it comes to adding coffee to your ketogenic diet.
People who follow a ketogenic diet usually take a complex approach when creating a low-carb drinking routine. Whether you enjoy a cold or hot beverage, you still need to be mindful about the additives. As an example, you can drink any kind of tea, but stay away from any additives such as sugar, honey, syrup, or artificial sweeteners which tend to be carb dense.
The same concept applies to coffee. You can absolutely drink it but be mindful when it comes to the caffeine source. According to some dietitians, unsweetened almond or coconut milk could be taken instead of full-fat dairy products, as it contains fewer carbs. Even though full fat dairy products have high percentage of healthy saturated fats, they contain lactose which means they are not a ketogenic friendly choice.
Most vegan friendly keto coffee options include coconut oil, almond butter or MCT oil as creamer. All of them can give a creamy taste to the coffee and also enrich it with healthy fat. You also don’t have to worry about the caffeine part, as long as you drink coffee beans which are free of sugar and other fillers.
The effects of coffee on the ketogenic diet
The effects of coffee on the ketogenic diet are positive. Caffeine is known to increase mental clarity, focus and alertness, which can help with productivity, whatever it is you are aiming to accomplish. It can also enhance physical performance and provide more efficient burning of fat.
Generally, coffee can be taken in moderate amounts for a person on a ketogenic diet and can give the feeling of fullness. A keto dieter could also take advantage of caffeine and its thermogenic effect. Although, you should not exaggerate and give your body rest, since coffee can be slightly dehydrating and might disturb the balance in your digestion if consumed in larger amounts.
Another major benefit of coffee is that it can help subdue the feeling of hunger which is one of the ups and downs of dieting. From time to time, dieters tend to have cravings and binge eating which can derail the progress toward achieving their goals. Coffee can therefore be used to suppress the urge and make staying on track more comfortable.
Hidden carbs in coffee blends
When people enter a low carb diet, such as the ketogenic diet, there is usually a misconception about their daily carb intake. Many of us tend to overlook hidden carbs in commercial products, as not all carbs are as visible as a piece of a fresh bakery. Always double check the labels for macros and look for any dairy creamer, sugar, flavoring or other commercial blend which can definitely sabotage your diet.
Therefore, do not get tricked into believing that those fancy commercial coffee options have zero carbs. For example, the caramel frappuccino contains 7.5 ounces of sugar in one serving. This comes down to roughly 60g of carbohydrates and 200 calories, which is a lot for your diet routine.
It is also important to notice that if you are considering losing weight, coffee can actually increase your metabolic rate to some degree, however, it will definitely not replace any exercise or balanced menu. Additionally, in order to benefit from the weight loss associated with coffee, extra caffeine or other additions should be avoided.
Lighten up your coffee
Speaking of additions, experiment your way to find the coffee that works best for you! There are many ways to lighten up your coffee on ketogenic diets, other than adding a sugar alternative. Full-fat coconut cream, coconut butter and heavy cream are good fats which can make your coffee even more ketogenic.
If you want to experiment more, try to brew your coffee with a different method. For instance, French Press and pour over methods are known to produce density in the coffee due to their brewing style. They also allow the grounds to mix and steep in their own liquids, which give a natural aroma and level of sweetness.
Most importantly, don’t think that you are missing out since you are in ketosis. There are many ways to spice things up and make coffee drinking more creative. So whatever you choose from, just make sure to skip the sweetness and go for a healthy addition instead, such as raw cocoa that is low in carbohydrate.
Keto-friendly coffee creamer
Another way of lightening up your coffee is to mix it with a foods that tend to be keto friendly. For example, adding eggs and butter can make your coffee tasty, while still being low enough in carbs. Or why not try plain yogurt and sour cream as an addition to your coffee? The texture they produce could definitely surprise you, while still providing immense flavor.
It is also important to read the labels of coffee creamers you find in stores, since many of them are filled with both carbs and sugars that can slow down the weight loss process you have achieved with all of the hard work. Coconut milk is probably the best of them, as it has a smooth taste and a very low amount of carbohydrates. Unsweetened almond milk is also good as a creamer alternative, so you can fully appreciate your coffee without worrying about messing up your diet.
Healthy alternatives to keto coffee
Switching to green tea is another alternative for coffee, as it is a good way to get your caffeine fix without worrying about added sugar and fat. Additionally, it can be a better choice because it comes with many health benefits of its own. Green tea provides a great source of antioxidants that protect your cells and make them last longer. Because of that, most people choose to drink it in the mornings instead of coffee.
Another option that you can take into consideration is bulletproof-style coffee. This is a low carb and high-fat variation of the original keto coffee, made with MCT oil. It can give you an energy boost and is also a great source of healthy fats. The blend is very simple, as you just need some MCT oil, butter and hot coffee. The mixture is delicious and might actually satisfy craving much better than regular coffee.
Conclusion
To wrap things up, you can still have your caffeine fix on a ketogenic diet as long as you stay away from added sugar and other carbs dense ingredients. Always read the labels and ingredient list closely, as hidden carbohydrates can be a problem for people on a low carbohydrate diet. Experiment with different methods to make your coffee tastier, and try to use natural ingredients from time to time. Ultimately, if you find that coffee is getting harder to handle, shift to green tea as it too has many health benefits.
