Cutting out carbs from your diet can be difficult, but there can be health benefits to doing so. It’s common for individuals to experience energy slumps when embarking on a low-carbohydrate diet. Many are looking for whether caffeine can be used as a way to increase energy during this lifestyle. The reality is not so clear cut, as one must understand if they can drink coffee while cutting carbs.
Not all caffeine is created equal and the key difference is which type of carbohydrate it contains. It’s agreed upon that caffeinated beverages without sugar are allowed on a low-carb diet. That includes coffees, teas, and sugar-free energy drinks. If one chooses to indulge, they must be mindful of the choices they make as every little difference matters and it’s possible to enjoy coffee while adhering to a low-carb lifestyle.
A key factor in consuming coffee on a low-carb diet is sugar. Even those who don’t usually consume sugar usually don’t realise that store-bought coffee drinks contain plenty of it. The main resource for sugar in coffee beverages comes from syrups or other flavouring additives. Many sugary coffee beverages contain up to 25 grams of carbohydrates, which is too much for any low-carb dieter.
For coffee drinkers looking to trim their carbohydrate intake, nutritionists suggest black coffee with some low-calorie creamers like almond, coconut, or cashew milk. For those looking for a sweet kick, add a few drops of vanilla extract for natural sweetness. With such little added to the coffee, it eliminates the majority of the carbohydrates, therefore making it a suitable drink for the low-carb lifestyle.
High quality coffee is loaded with antioxidants and other compounds that have been linked to numerous health benefits. It’s difficult to know the exact amount of each one as that largely depends on the original blend of the coffee and how it’s prepared. For example, a single shot of espresso contains more antioxidants than a regular cup of coffee. The antioxidants found in coffee are believed to have anti-inflammatory and other protective effects on health.
Nutrition Content of Coffee
Something that can’t be disputed is that coffee is calorie free. Black coffee is an excellent alternative for anyone looking for a quick, low-carbohydrate energy boost. In terms of caffeine intake, an espresso is usually the drink with the most amount, containing about 150mg of caffeine for a double shot. Conversely, a regular cup of coffee can contain up to 120mg of caffeine for a single cup. Nutritional content of coffee varies from one type of drink to another and between blends. It’s important to understand the differences so you can choose the one with the least amount of carbohydrates.
Caution: Potential Health Risks
It’s true that too much of anything can be harmful. That includes too much caffeine and the side effects could include digestive issues, dehydration, headaches and more. Always remember that a responsible approach to caffeine consumption is needed, regardless of the diet you are following. Too much coffee can cause a lift in blood pressure, insomnia, and excessive irritability.
It’s important to pay attention to the calorie content of coffee beverages and to be aware of sugar-based syrups or artificially sweeteners. Although the caloric value of coffee is low, calories can easily add up when added to things like cream and sugar. It’s best to consume coffee in its black form to achieve the most from the low-carb diet.
Effect of Coffee on Low-Carb Diet
Coffee drinkers looking to embark on a low-carbohydrate lifestyle should include coffee in their meal plan. With a few adjustments to the traditional coffee order, individuals can continue to drink coffee and reap the many health benefits associated with it, while sticking to their goals of minimal carbohydrate intake.
The full effect of coffee on a low-carbohydrate diet can only be determined on a case by case basis, but this beverage is generally accepted when done responsibly. Understanding what can be safely consumed is an important part of any diet and coffee remains a favorite beverage of many.
Effect on Metabolism
Consuming coffee on a low-carb diet modestly increases the metabolic rate, but not enough to increase weight loss. The main benefits of drinking coffee on a low-carb diet are to help increase alertness, aiding in making better decisions, and overall improved performance without added sugars or calories.
Those who rely on coffee to maintain a healthy weight should avoid high-calorie coffee drinks and opt for drinks that contain healthier ingredients such as unsweetened milk, low-carb syrups, and natural sweeteners such as stevia or monk fruit. Other than that, black coffee is a perfectly acceptable choice on a low-carbohydrate diet.
Hunger Suppression
Caffeine and other antioxidants found in coffee may help suppress hunger levels, allowing individuals to control their calorie intake and resulting in weight loss. These effects do not depend on carbohydrates or other macronutrient intake. However, it’s important to realise that drinking coffee doesn’t necessarily guarantee weight loss or other health benefits. It mostly acts as a catalyst for those already following a healthy lifestyle.
In terms of timing, consuming coffee in the morning may be the best way to jumpstart the day in those who prefer to drink it or need it for the alertness factor. When consuming on a low-carbohydrate diet, it’s best to have it black to avoid any additional calories. Taking it twice a day should be no problem, as a cup of brewed coffee contains only 5-10 grams of carbohydrates.
Side Effects
Although coffee is not toxic and its effects on health are generally beneficial, it is possible to experience some side effects due to overconsumption. These side effects range from the mild such as headaches and jitters, to the more severe such as increased risk of diabetes, high blood pressure, and heart problems. As with anything else, one must exercise moderation in all things and coffee should be no exception.
When drinking coffee during a low-carbohydrate diet it’s best for one to keep their drink simple. Adding contents such as cream and sugar can add up, resulting in too many extra calories. To gain the benefits of coffee with minimal impact on their calorie intake, it’s best for one to go for black coffee or a cup of espresso. When done correctly, one can safely enjoy coffee while still losing weight on a low-carbohydrate diet.
