Considered one of the most popular dietary trends today, the ketogenic diet focuses on the idea of reducing carbohydrate intake and increasing fat uptake instead. As an expansive range of health benefits are associated with this style of food management, the ketogenic diet has found favor with people trying to maintain optimal weight control in addition to those with certain medical conditions. One of the common practices to adopt as part of this lifestyle is to include keto coffee in one’s daily diet plan. But how often should one drink it?
In order to answer this question, it is important to understand the exact composition of keto coffee, as this will affect its frequency of intake. Commonly referred to as butter coffee, the beverage consists of coffee brewed with butter and oil, generally medium chain triglyceride (MCT) oil or coconut oil. This concoction is claimed to be high in healthy fats, and assists in stimulating the body metabolism and in providing energy long-term. In some cases, a ketogenic shake or whey protein is added to the brew as well.
Health experts explain that having keto coffee once or twice daily should suffice for most of us and that timing the intake is equally important. Typically, having the beverage at the start of the day is recommended so that it can help boost metabolism as your body is fasted. Having one later in the day will help in quelling hunger for snack cravings.
However, what works for one may not work for another, as the amount of caffeine, fat and intensity of one’s workout may vary from individual to individual. For this reason, gradually increasing and decreasing the frequency, quantity and combination of constituents of the drink may help in finally deciding on the best regimen for oneself.
Based on anecdotal evidence, too much consumption of keto coffee could lead to digestive issues. Drinking it within the recommended frequency and quantity will not only help you stay energetic but also be beneficial to your health in the long run.
How to Make the Perfect Keto Coffee
For those who wish to make keto coffee, noted chef Jamie Oliver writes in his recipe book that a Keto latte should have 4 parts coffee, one part MCT oil or Coconut oil and one small knob of butter. As he explains, the ratio that you decide to use depends on how you prefer your coffee to taste.
As for the actual brewing, a French press works well but can take longer to perfect, while a Turkish coffeepot allows for optimal extraction of the flavors from the coffee grounds. As an additional step, those looking for a frothy consistency can blend the mixture in a blender for 30 seconds or until desired texture is achieved.
Popular coffee blogger and barista, Casey Markee, suggests starting with a good espresso machine for the basics and then progress to the more sophisticated brewing methodologies. For those who prefer a less intense coffee, a French press or an Aeropress work well too.
It is also important to measure out the ingredients accurately. Making sure that the butter and oil are added in the right proportions according to individual taste will help ensure the best cup of keto coffee. Keeping track of how often you drink it will also help decide the ideal frequency and quantity.
Health Benefits of Keto Coffee
The main benefit of drinking keto coffee is that it can help in improving energy levels, alertness and nutrient absorption. Lindsay Boyles, a certified Nutritionist with the American Nutrition Association, explains that the nutritious fats in the brew can help in curbing mid-meal hunger cravings while also lowering systemic inflammation and improving the digestive system.
Dr Terry Wahls, author of The Wahls Protocol and a renowned expert on ketogenic diets, also states that drinks like keto coffee or ketos shakes can improve mitochondrial functioning in cells, producing more energy and boosting metabolism in the process.
Although research on keto coffee is relatively new, evidence suggests that the drink can potentially reduce insulin resistance in type-2 diabetes patients, curbs the growth of cancer cells and help manage certain conditions in the neurological system. But, in order to achieve these benefits, it is important to drink the beverage in moderation.
Common Misconceptions About Keto Coffee
Various health blogs and websites may preach the benefits of a ketogenic diet and proclaim that keto coffee is the solution to all health and wellness problems. But such claims cannot be blindly accepted as true.
For example, it is not advisable to drink the beverage daily if one has high cholesterol or abnormal lipid profiles due to its high saturated fat content. Taking in too much caffeine can also lead to health risks, particularly if one is pregnant or suffering from an existing medical condition.
It is also important to recognize that keto coffee can taste bitter. Adding sweeteners to the mix have the potential to raise blood sugar levels and may interfere with the benefits of the drink.
Further, while some advocate that adding a ketogenic shake or whey protein to the drink can help in improving the benefits of keto coffee, this has yet to be proved to be beneficial in the long run.
Alternatives to Keto Coffee
While keto coffee is a popular beverage for those following the ketogenic diet, it is not always the best option for all. People with certain medical conditions should ideally not consume it, and for others, it simply might just not be to their taste.
If one wishes to avoid Ketogenic coffee, there are many potential alternatives to choose from. Bulletproof tea, for example, is an increasingly popular beverage that contains healthy fats and other important nutrients. Consuming low carb smoothies and adding butter and flavors, such as cinnamon and vanilla, to black coffee are other ways to modify the type of drink one has each day.
In short, it all comes down to individual preferences. Back to the original question of how often to drink keto coffee – Well, it’s something that one needs to work out oneself.
Potential Side-Effects of Keto Coffee
While drinking keto coffee in moderation is generally safe, consuming too much caffeine could lead to an increase in feelings of anxiety and discomfort. As the drink has a high saturated fat content, having it more than two to three times daily could lead to a disruption in the body’s natural fat metabolism.
Research further suggests that processing the fats found in coffee can be difficult for the body, leading to indigestion and heartburn. Having keto coffee without taking in other forms of macronutrients can also result in having a higher glycemic load per cup, which in turn increases the likelihood of weight gain for those who may already have an existing weight problem.
Additionally, although the fats in the coffee do not convert into energy as quickly as carbs do, they are still absorbed and digested by the body and can result in elevated cholesterol levels over time, if not taken in moderation.
What to Look For When Buying Keto Coffee
As keto coffee is becoming increasingly mainstream, various brands have started selling the beverage in powder form, advertising it as a quick and easy solution with guarantees of working wonders. However, caution is advised when selecting such products.
To avoid this, it is recommended to purchase the raw ingredients yourself and brew the beverage at home. Buying unflavored oils, such as coconut oil and MCT oil, organic grass-fed butter, and freshly-ground coffee beans from trusted brands is the safest way to make the best brew possible. By preparing the drink in this manner, one can be sure of the ingredients and their origin.
Understanding the Impact of Keto Coffee on Our Bodies
Research suggests that the long-term effects of drinking keto coffee are still to be studied more comprehensively. What is also unknown is how the body would eventually adapt to the ingestion of such beverages over a period of time.
However, in the interest of good health, it is important to control the amount of fat, carbohydrates and caffeine one consumes on a daily basis. Considering that keto coffee is a high fat beverage and that most people are not familiar with the exact way to prepare the medical powers, it is best to consult with one’s doctor or dietician before including the drink as a regular part of one’s diet.
The Role of Keto Coffee in a Balanced Meal Plan
Ultimately, a balanced meal plan is key to achieving optimal health. Activities such as regular exercise and consuming controlled portions of nutrient-dense foodstuff should take priority over rapid or extreme forms of weight loss or energy boosting options. Besides this, giving the body time to rest, by having adequate restraints on food consumption periods, is absolutely vital before including a high-fat beverage into one’s daily routine.
Under the guidance of a nutrition expert and with adequate research, deciding how often to drink keto coffee can be easy and beneficial. So, enjoy your latte without feeling any guilt.
