It is common knowledge that the keto diet has become increasingly popular in recent years. Incorporating certain foods into your daily diet such as healthy fats, meats, fish, and low-carb vegetables while aiming to eliminate processed food products and starchy carbs. Based on this approach, it can be somewhat confusing to determine which products are permitted and which are not. Many people may naturally assume that sugar-free coffee creamer is a viable option on the keto way of eating. However, it is not necessarily the case.
It is important to make sure that any kind of creamer used is not just sugar-free, but specifically low-carb. Sugar-free creamers may appear to be a healthier choice due to their lack of sugar content, yet they are not typically optimized for a keto diet. This is because many sugar free creamers contain a fair amount of carbohydrate which can potentially kick you out of ketosis.
In order for sugar-free creamers to be used on a keto diet, it is important to understand the carb count in each brand. Nutritional labels will most likely provide an overall carb count as well as the amounts of fiber in the product. Subtracting any fiber count from the overall carb count will give an accurate estimation of how many carbs are in each serving. This may vary between brands, so it is important to be aware of this for any sugar-free creamer you may be considering.
It is also advisable to only use moderate amounts of creamer in general. Generally speaking, creamers are higher in calories and can assume a lot of the daily total caloric intake when consumed in irregular amounts. In addition, even with a lower carb count, creamers are still normally processed items and may contain unhealthy additives and preservatives.
For this reason, experts usually recommend that if you are looking for a way sweeten your coffee or tea on keto, the best option is to opt for a few drops of pure liquid stevia. Pure liquid stevia contains no carbs and no calories, making it an excellent choice on the keto- friendly diet.
Alternatives to Coffee Creamer
Many coffee and tea alternatives can provide a flavorful, creamy variation without the risk of added carbs. Many of these versions are also non-dairy. Examples of such variations include using a pure nut milk, MCT oil, or butter and coconut oil in coffee, what is known as “Bulletproof coffee”. Alternative options like and heavy cream and full fat coconut cream are also a possible option to add flavor.
It is also important to remember to frequently adjust the ratios and amounts of creamers and additions used in coffee and tea. This is especially important in order to prevent ingestion of overly high or sugary amounts throughout the day.
Caloric Intake and Restrictions
When following a keto diet, it is important to remain aware of the daily caloric intake and control levels. This is due to the fact that significantly decreasing carbs while increasing healthy fats will lead to the body entering a caloric deficit instead of consuming the adequate amount of calories needed. If not monitored, this deficit is likely to lead to potential nutritional deficiencies.
For this reason, some experts recommend that in order to make sure adequate calories are being consumed daily, one should opt for creamers that contain the most amount of calories per serving. Heavy cream is usually the creamer with the highest calorie content. Almond milk generally falls short in comparison, yet it is still a decent option. Half and Half can be a useful choice depending on the protein content and overall carb count.
It is also important to bear in mind that low-fat creamers, despite providing fewer calories, are common culprits in spiking blood sugar levels. Long-term use of them can lead to rather sporadic and possibly damaging increases in blood sugar levels. Heavy cream and full fat coconut cream may be a better option if one is looking for creamers of a higher caloric content that not contain unhealthy preservatives.
Moderating Consumption and Timing
In order to ensure that one’s calorie counts remain constant and mental alertness is maintained throughout the day, it is important to factor in timing when incorporating coffee and tea into the diet. It is said to be best to consume coffee and tea products throughout the day and in between meals rather than consuming large amounts of coffee at once and on an empty stomach. This will help to maintain steadier blood sugar and caloric levels throughout the day.
It is also important to get enough beauty sleep and to drink lots of water for well-being and hydration. Try not to have any caffeine consumption later than 2 pm as this could lead to disruptive sleep patterns at night and over-stressed adrenals. Opt for natural sleep remedies rather than consuming caffeine products like coffee and tea too late in the day.
In addition, it is important to be aware of whether or not one is consuming other products that may contain small amounts of carbs during the day. Obviously this will depend on an individual’s ratio and caloric goals, but it is important to be aware of whether a gain in carbs may occur when adding even small amounts of creamer to a cup of coffee or tea.
Experts Opinions about Sugar Free Creamers
Experts have mixed opinions on the use of sugar free creamers in a keto diet. While some experts promote the use of sugar free creamers as a viable option on the keto diet, others are more skeptical of their use. For example, some feel that the short term gain from consuming them may bring about an eventual decrease in long term health due to high consumption of unhealthy ingredients in many brands of creamers. Others believe that the small amounts of carbs one may consume through creamers does no real harm in a well-balanced diet.
It is up to individuals to become informed and decide on a case by case basis what kind of creamer to incorporate into their diet if at all. It is important to take note of the caloric content, carbohydrate amounts, as well as additional ingredients and preservatives in order to make a more conscious judgement. The key to understanding if sugar-free creamers are a viable option on the keto diet is in understanding what type they are and how they fit into one’s daily meal plan.
Side Effects of Regularly Consuming Sugar Free Creamers on Keto
Those that believe sugar free creamers are not good options on a keto diet, feel that regular consumption could lead to decrease in healthy air ratios that may be achieved in standard ketogenic diets. This is due to the fact that many creamers add an extra undigested energy source that may lead to the body entering the unconstructive state of “keto-adaptation” in which the body is not actually burning fat for energy.
It is also important to be aware of certain side effects that one may experience when consuming sugar free creamers. These effects may include constipation and diarrhea, excessive thirst, lethargy, brain fog, and sleeping troubles. This is due to the fact that many sugar free creamers contain artificial sweeteners such as aspartame, saccharine, and maltitol which can lead to these symptoms.
It is important to bear in mind that the goal of any “sugar-free” product is not necessarily to improve thewell-being of consumers, but to make them buy more of the product. This is why it is important to be conscious of what is actually in the product and be aware of potential long term issues that may come from its consumption.
Summarizing the Use of Sugar Free Creamers on Keto
It is up to each individual to investigate the nutritional labels and ingredients on products before deciding to incorporate them into their diets. If a consumer is interested in using coffee or tea creamer, it is important to verify that the carb count has been substracted of any fiber content to get an accurate measurement of the overall carb count. It is also important to remember not to overload on creamer and understand that while small amounts of creamers may be viable options on a keto diet, long term use of them may result in damage to the body.
It is important to get adequate calories on the keto way diet, and adding creamers can be helpful for this purpose. This can be done in moderation by consuming lightweight and natural creamers that are low in sugar, additives, and preservatives. Doing this in combination with paying attention to timing and amounts can have positive effects on one’s health, energy levels, and overall well-being.
