Coffee is a tradition in many cultures. For many, it is an essential part of their day-to-day life. But for those following a ketogenic diet, there are several considerations to be aware of before adding coffee to the menu. Although there are some types of coffee that can be consumed on a ketogenic diet, it is important to understand the relationship between keto and coffee in order to make the best choices.
The science behind this is simple. Coffee, like most drinks and foods that contain caffeine, is metabolized differently on a ketogenic diet.10 This means that coffee has to be carefully consumed and monitored. When following a ketogenic diet, it is important to understand how coffee can affect your body in order to make the best decisions about the amount and type of coffee consumed.
The importance of a balanced diet is essential on a ketogenic diet. Those who are consuming a ketogenic diet often reduce the amount of carbohydrates they consume, and this can have an effect on the amount of fiber they intake.11 Fibre is essential to keep your digestive system healthy and you should aim to get at least 25 grams of fibre each day.12 Coffee, unless it has been supplemented with sugar or syrup, has negligible amounts of fibre. One possibility to supplement coffee with fibre is to add a tablespoon of a psyllium husk supplement to coffee blends. This will help keep your stomach healthy and make sure you get the important nutrients you need with your coffee.13
Aside from the role of fibre in keto coffee, understanding the different types of coffee beverages is important. Depending on the type of coffee and its ingredients, it can add positively or negatively to your ketogenic diet.14 For example, reducing the amount of sugar added to coffee and using whole milk instead of skimmed milk can help maintain the keto diet.
When selecting coffee for the ketogenic diet or other low-carb diets, it is important to think about the ingredients and what your goals are. Generally speaking, black coffee is the most keto-friendly while cappuccinos and lattes are high in sugar and calories.15 Mocha and flavored coffees should generally be avoided because they contain syrups which can greatly reduce the amount of net carbs.
Coffee Type
The amount and type of coffee consumed can have an impact on one’s health. For example, espresso is the most concentrated type of coffee and gives a more robust flavor. This can be beneficial, since it will give the drinker more caffeine in a smaller dose.16 On the downside, espresso can be quite strong and can also lead to dehydration if not consumed in moderation.17
On the other hand, filter coffee or pour-over coffees are easier to drink in moderation and can be less intense. But the disadvantage of filter coffee is that it is less concentrated, and may not provide the same intense caffeine punch as espresso.18
Additives
One way to replace the sugar and cream typically added to coffee drinks is to use ingredients such as almond milk, coconut milk, heavy cream or butter. These can be helpful in providing reasonable calorie and fat content, while allowing for more flavor than traditional sugar-based ingredients.19
Another option is to use sugar-free syrups or creamers. These are ideal for adding a bit of sweetness to the coffee, while not increasing the keto diet’s carbohydrate levels.20 But remember, although sugar-free syrups are low in carbs, they can still have other unhealthy ingredients such as high fructose corn syrup.
Finally, the most convenient option would be to use stevia or sweetening supplements. These supplements can provide a sweet taste without adding any calories or carbohydrates.21 While this option should still be consumed in moderation, it is a useful tool to add a bit of sweetness to your coffee without compromising the keto diet.
Coffee and Health Benefits
Coffee is not only an enjoyable beverage for those on the keto diet, but it can also provide a number of health benefits. First, coffee is a natural source of antioxidants and has been linked to a reduction in risk factors related to chronic diseases such as diabetes, cancer and heart disease.22 Moreover, coffee can improve mental clarity and alertness due to its caffeine content, and this can help with concentration and productivity.23
A final point to consider when drinking coffee on a ketogenic diet is to not overdo it. Coffee can be dehydrating and can lead to fatigue, headaches and even insomnia if consumed in large amounts.24 Thus, it is important to keep hydrated and drink plenty of water to counter any of the coffee’s diuretic effects. Additionally, adding a pinch of sea salt to a glass of water each day can help maintain the electrolyte balance in the body.25
Side Effects
Coffee is a popular beverage, but it can be hard to know how it will affect you on a ketogenic diet. In general, coffee is safe for most people, however, some people may not tolerate coffee well on a ketogenic diet due to its diuretic effects and increase in blood pressure.26 Most importantly, if you are sensitive to caffeine, it is important to be aware of how much you are consuming and if it is affecting you negatively.
Moreover, coffee can affect the metabolism of proteins and can also have an impact on the absorption of important vitamins and minerals.27 If consuming coffee on a daily basis, it is important to make sure that other sources of protein and vitamins are also being consumed in order to maintain healthy body functioning.
Drink in Moderation
At the end of the day, drinking coffee on a ketogenic diet is possible, but it is important to understand the relationship between keto and coffee in order to make the best decisions. While coffee can provide some health benefits, it is important to remember to drink it in moderation and to supplement your diet with other sources of fibre, proteins and vitamins.
