Although originally associated with Atkins and South Beach diet, the ketogenic diet has undergone a revival recently and it is becoming increasingly popular among people of all ages. But if you’re following a keto diet, you may be wondering if you can still enjoy iced coffee. Good news – it is possible to enjoy iced coffee while on a keto diet, but you’ll need to be careful with your ingredients to ensure it’s suitable.
The keto diet is a low carbohydrate, high fat diet. Its purpose is to reduce your body’s reliance on glucose, or sugar, as fuel, in favour of fat. When your body enters a state of ketosis, it begins to burn fat more efficiently and produce ketone bodies, which are by-products of fat metabolism. This has several health benefits, but it also means that you must limit your intake of carbohydrates, as well as sugar and other sweeteners. That includes coffee, but you don’t have to forgo your iced coffee habit if you’re following a keto diet.
In order to make iced coffee keto-friendly, you’ll have to limit, or even eliminate, added sugar. You may also need to avoid high carbohydrate ingredients such as syrups and creamers. Fortunately, there are several ways to enjoy a delicious keto iced coffee without the sugar. For example, you can use low-carb almond milk instead of traditional dairy milk, as well as sugar-free sweeteners such as stevia, xylitol, or erythritol in place of sugar.
You can also add a pinch of sea salt to your iced coffee to help balance the flavour and add a hint of sweetness. If you like your iced coffee extra cold, you can freeze it: just add cold-brewed coffee to an ice cube tray, freeze it overnight, and enjoy cold cubes of coffee with your favourite keto-friendly sweetener.
To make your iced coffee even more keto-friendly, opt for unsweetened nut milks or dairy creamers, such as heavy cream or coconut cream. You can also opt for a cup of cold-brewed coffee on its own and add a splash of unsweetened almond milk for an extra creaminess. If you prefer your iced coffee with a kick, consider adding a pinch of cayenne pepper or a few drops of almond extract.
When it comes to choosing your coffee, opt for a high-quality, low-carb blend. Arabica beans are typically lower in carbohydrates, while dark roasts tend to have the lowest carbohydrate count. Additionally, many commercial coffee sources and shops now offer keto-friendly options. However, it’s important to keep in mind that many of these can still be high in added sugar and other sweeteners, so it’s important to read the ingredients list carefully and opt for low-carb options.
Overall, it is possible to enjoy iced coffee on keto if you choose the right ingredients and limit any added sugar or sweeteners. You can also use low-carb sweeteners and nut milks to create your own delicious keto-friendly iced coffee. With a little bit of creativity, you can still enjoy your favourite iced coffee while following the keto way of eating.
Keto iced Coffee Types
There are several types of iced coffee that you can make on a keto diet. From keto iced lattes to creamy keto brews, the possibilities are endless. Here are some of the most popular types of keto iced coffee.
Iced Lattes: Iced lattes are one of the most popular coffee drinks, and you can make them keto-friendly by simply switching the milk to low-carb options such as almond or coconut milk, and forgoing sugar or syrup. You can also add a shot of espresso.
Creamy Keto Brews: If you’re looking for a creamy, keto-friendly iced coffee, opt for a high-fat blend such as espresso with coconut or almond milk. You can also add a scoop of your favourite low-carb protein powder for an extra creamy and protein-packed boost.
Cold-Brewed Coffee: If you prefer a more traditional type of iced coffee, try cold-brewing your own. It’s easy to make and the cold-brewing process results in a less acidic, smoother taste. Simply mix ground coffee with cold water and leave it in the fridge overnight. In the morning, strain out the coffee grounds and pour your cold-brewed coffee into an ice cube tray. Freeze overnight and enjoy the next day with a splash of your favourite nut milk.
Smoothie Iced Coffee: For a refreshing twist on iced coffee, try making a smoothie iced coffee. Simply blend together a cup of cold-brewed coffee with ice, unsweetened almond milk, and your choice of low-carb protein powder and/or sweetener. Sweeten with stevia or xylitol, and enjoy!
Keto Iced Coffee Variations
There are endless variations of keto iced coffee that you can try. From mocha to pumpkin spice, you can make your own delicious drinks using keto-friendly ingredients. Here are a few variations that you can try.
Mocha Iced Coffee: Replace the milk in a traditional iced mocha with low-carb almond or coconut milk, and forego the sugar. To sweeten the drink, opt for low-carb sweeteners or a touch of cocoa powder.
Vanilla Iced Coffee: Opt for a low-carb creamer such as almond or coconut milk for a keto-friendly version of iced vanilla coffee. You can also add a touch of almond extract and sweeten with a low-carb sweetener such as stevia or xylitol.
Pumpkin Spice Iced Coffee: Pumpkin and spices can be used to add flavour to your iced coffee without the need for added sugars. Simply mix cold-brewed coffee with a pinch of pumpkin pie spice and your choice of low-carb milk or creamer. Add a scoop of low-carb protein powder and you’re ready to go.
Mint Iced Coffee:mint and coffee make a great combination. Simply add a few drops of peppermint extract to your iced coffee and sweeten with a low-carb sweetener. You can also add a pinch of cocoa powder for a delicious chocolatey twist.
Tips for Making Keto Iced Coffee
Making keto iced coffee can sound daunting, but it’s actually quite simple. Here are a few tips to keep in mind when creating your own iced coffee.
1. Opt for low-carb ingredients: This means using almond or coconut milk instead of traditional dairy milk, low-carb sweeteners such as stevia and xylitol, and unsweetened nut milks and dairy creamers such as heavy cream or coconut cream.
2. Try cold-brewing: If you are looking for an even smoother and less acidic taste, cold-brewing your coffee is the way to go. Simply mix ground coffee with cold water and leave it in the fridge overnight. In the morning, strain out the coffee grounds and pour your cold-brewed coffee into an ice cube tray and freeze overnight.
3. Spice it up: If you’re looking for an extra boost of flavour, try adding spices or extracts to your iced coffee. Cinnamon, nutmeg, and peppermint extract are all great options.
4. Don’t forget to sweeten: If you’re not a fan of low-carb sweeteners, you can also opt for a small amount of coconut sugar or honey to sweeten your iced coffee. Just be sure to limit your intake.
Health Benefits of Keto Iced Coffee
In addition to being a delicious drink, keto iced coffee can also provide several health benefits. Here are some of the top benefits of drinking keto iced coffee.
1. Blood Sugar Control: Low-carb sweeteners such as stevia and xylitol can help to regulate blood sugar levels and are better for your health than traditional sugar. Additionally, studies have shown that coffee itself can also help to regulate blood sugar.
2. Antioxidant Boost: Coffee contains antioxidants, which help to reduce inflammation, boost the immune system, and fight free radical damage. Additionally, almond and coconut milk are also packed with antioxidants.
3. Improved Brain Function: Studies have shown that the combination of caffeine and ketones can boost cognitive performance, leading to improved focus and concentration.
4. Low in Calories: Keto iced coffee is typically low in calories and won’t ruin your daily calorie count. This makes it a great choice for those who are following a keto diet and trying to maintain a healthy weight.
Health Precautions
There are a few health precautions to be aware of when drinking keto iced coffee. Here are some of the top concerns to be aware of.
1. Caffeine Intake: Coffee can be dehydrating, especially when drunk in excess. Therefore, it’s important to monitor your caffeine intake and make sure that you are drinking enough water throughout the day.
2. High Fat Intake: It is important to keep in mind that nut milks and creamers can add a lot of extra fat and calories to your iced coffee, so it’s important to be mindful of your fat intake. Additionally, adding too much fat can also slow down ketosis.
3. Too Much Sweetener: Low-carb sweeteners can still cause an insulin response in your body, so it’s important to limit your intake. Additionally, some low-carb sweeteners such as sorbitol and xylitol can cause digestive distress if eaten in excess.
Conclusion
Keto iced coffee is a delicious and satisfying way to enjoy coffee while following the keto diet. By using low-carb ingredients such as almond and coconut milk, and low-carb sweeteners such as stevia and xylitol, you can still enjoy your favourite iced coffee without the added sugar and carbs. Additionally, there are several types of keto iced coffee to choose from, as well as variations and tips for making your own. Finally, there are a few health benefits, as well as precautions to be aware of. With a bit of creativity and mindful ingredient selection, you can enjoy iced coffee, keto-style.
