Keto coffee, not to be confused with Bulletproof coffee, is becoming more and more popular for those trying to reach their health goals. With its creamy and frothy taste, convenience and health benefits, it’s no wonder it is gaining traction. But, many are left wondering just how often they should be including keto coffee into their diet.
Keto coffee, at its bare bone basics, is a blend of coffee, grass-fed butter and medium chain triglyceride oil or MCT oil. The combination works to provide steady energy and help you stay in ketosis by providing the body with essential fatty acids. This mixture also helps keep you energized, satisfy snack cravings and assist with weight loss.
MCT oil, which can be coconut, palm or palm kernel oil derived, is a key ingredient in keto coffee and deserves attention when understanding how often one should partake in intake. MCT oil is helpful in helping you transition and sustain your ketogenic diet. It is important to understand that there are multiple types of MCT oil and each come with different body impact. Additionally, it is important to factor in that the type of butter used in keto coffee matters.
Grass-fed butter, as opposed to conventional butter, is ideal for keto coffee since it is packed with vitamins, including vitamin A, D, K, E and beta-carotene. It also has higher levels of omega-3 fatty acids that are known to improve energy and health.
Now that you know what keto coffee is, it’s time to consider how often one should actually consume it. It is essential to understand that the frequency in which keto coffee should be included into your diet depends on a few variables. Your individual health, body goals, and the type of MCT oil and butter used are determining factors in how frequently one should partake in keto coffee.
Cathy Potter, a certified nutrition and lifestyle coach, suggests the recommended amount for keto coffee is no more than 2-3 servings per day. She notes that if MCT oil is used it is recommended not to exceed 1 teaspoon per serving and grass-fed butter should not exceed 1 1/2 tablespoons. She further advises that spacing out the servings is best and that keto coffee should be avoided if it is contributing to anxiety or impairing sleep as it could cause adverse effects.
How to Mix Keto Coffee
Mixing keto coffee is quite simple once you’ve gathered all the ingredients. Start by frothing 8-12 ounces of coffee and then add butter and MCT oil to a blender. Add in the coffee once the butter and oil have been blended until you get a thick, creamy consistency. If more sweetness is needed you can add a stevia-based sweetener before pouring into a mug to enjoy.
Does Keto Coffee Help with Weight Loss
Various studies have found that keto coffee may provide assistance in weight loss due to increased energy and higher burning of stored fat. This is largely attributed to the MCT oil since it is well known for helping the body naturally break down stored fat, and is a key ingredient in keto coffee.
A study conducted in 2019 found that in comparison to a control group, individuals who were given MCTs daily not only lost weight but also reduced body fat mass. However, it is important to note that while MCTs are known for assisting with healthy weight loss, excessive consumption can cause digestive issues. Similarly, the high presence of caffeine in coffee impacts insulin sensitivity, which is important to note when considering weight loss goals.
How Keto Coffee Affects Blood Sugar and Hormones
Keto coffee can contribute to a healthier endocrine system, which is also known as the hormone system due to the presence of grass-fed butter that is high in vitamin K2. Vitamin K2 helps to ensure that hormones settle into the appropriate tissues which in turn, protects your blood vessels and any arterial calcification.
In addition, the MCT oil present in keto coffee has a profound impact on your blood sugar, and is known to reduce risk factors related to type 2 diabetes. A study published in 2019 found that MCTs can decrease the risk of diabetes due to their ability to increase the amount of glucose being transported out of the body, preventing glucose from staying in the blood for too long.
The Benefits of Keto Coffee
Keto coffee carries a plethora of benefits that extend beyond weight loss and blood sugar levels. Due to its high amounts of MCT oil, keto coffee also provides better cognitive focus and mental clarity due to its ability to quickly convert into energy. Additionally, keto coffee helps to reduce cravings and keep you feeling fuller for longer which can help eliminate snacking throughout the day.
Keto coffee can also benefit skin health due to the presence of vitamins A and K2 in grass-fed butter. These vitamins help to reduce inflammation, redness, discoloration and breakouts, promoting skin that looks youthful and glowing.
Other benefits associated with keto coffee include appetite control and improved gut health. The combination of the MCTs and coffee help to reduce hunger hormones and stimulate hormones which help to reduce appetite. In addition, MCT oil has also been noted to support the growth and maintenance of healthy gut bacteria.
Risks of Drinking Keto Coffee
Despite the wide selection of benefits, it is important to understand that like all things, there are some risks that are associated with drinking keto coffee. As mentioned above, there is a significant presence of caffeine in the coffee and too much caffeine intake can cause negative reactions including headaches, increased blood pressure, insomnia, restlessness and irritability.
Keto coffee can also cause digestive issues for those who are new to incorporating it into their diet. Excessive amounts of MCT oil can lead to digestive issues such as bloating, abdominal cramps, diarrhea and nausea. Additionally, since keto coffee also contains a significant amount of fat, those people who have an unhealthy relationship with high fat foods should be wary.
Tips to Getting the Most Out of Keto Coffee
Here are some quick tips to making the most of your keto coffee experience:
- Start with ¼ teaspoon of MCT oil for each 6 ounce cup of coffee. Gradually build your way up to 1 teaspoon.
- Use grass-fed butter and organic, mild-flavored MCT oil.
- Listen to your body’s signals.
- Use high-quality coffee beans, processed with minimal chemicals.
- Drink in the morning, or as an afternoon pick-me-up.
- Be sure to get a quality night’s rest and drink lots of water!
Alternatives to Keto Coffee
Though keto coffee is full of health benefits and provides steady energy, those who are not keen on the taste or don’t want any additional caffeine can try out various alternatives that are still keto-friendly. For example, Bulletproof tea contains all of the same benefits as keto coffee, minus the coffee. It is made with either green or black tea, grass-fed butter and organic MCT oil.
Another alternative is the keto smoothie, which is made with a nut milk base, keto-friendly protein powder and MCT oil. This smoothie can be enjoyed for breakfast and works to provide a more balanced meal than keto coffee. And for those who want something with a bit of a crunch, collagen protein bars infused with MCT oil make for a yummy snack that can replace keto coffee.
