Is it possible to indulge in one of life’s little pleasures while following a strict ketogenic diet? Count me in! Coffee has long been one of my favourite indulgences, and I’m sure many of you can relate. But, when you’re following a low carbohydrate diet to get your metabolism into a state of ketosis, it can be difficult to decide what kind of coffee to drink while you’re fasting.
The good news is that there are several options available for coffee drinkers on the keto diet. Although you need to be mindful of your caffeine intake to avoid any possible stimulant-related side effects, you can generally enjoy a cup of coffee as long as it is blended with the right type of ingredients.
In terms of what kind of coffee is best to drink on the keto diet, there are a few different types to choose from. Black coffee is usually considered one of the most suitable drinks for keto dieters since it contains no carbs and has a relatively low caffeine content. If black coffee isn’t for you, you can still enjoy a range of other coffee drinks like cappuccinos and lattes as long as you make sure to choose a low carb alternative to traditional milks like almond, coconut or macadamia nut milks.
Alternatively, you could opt for a bulletproof coffee – a high caffeine drink that consists of coffee blended with grass-fed butter or ghee and MCT oil. This type of coffee can be quite calorie-dense, so it should be consumed in moderation. However, it is a great option for keto dieters who need an extra boost of energy during the day.
When preparing your coffee, it is important to pay attention to the ingredients you are using and make sure they are low in carbs. Be mindful of your choice of milk and cream to ensure that your coffee is keto-friendly. Sugar and sweeteners such as honey, syrup, agave and corn syrup should generally be avoided as they are higher in carbs. If you are looking for a low-carb sweetener, you can use artificial sweeteners such as xylitol, stevia, erythritol or sucralose.
Now let’s discuss the caffeine content. Generally, it is recommended that keto dieters monitor their caffeine intake when following the diet. Since caffeine stimulates the nervous system and can increase heart rate, it can potentially interfere with your body’s ability to maintain a state of ketosis. Caffeine should be consumed in moderation to avoid potential side effects.
When it comes to coffee, it’s important to be mindful of the type and amount of coffee you are consuming. If you want to indulge in your favourite cup of coffee, be sure to choose a keto-friendly option and keep your caffeine intake within the recommended guidelines. This way, you can still enjoy your cup of joe without compromising your ketogenic diet.
Different Types of Keto Coffee Drinks
We already mentioned that there are a few different types of coffee drinks you can enjoy while following the ketogenic diet, so let’s dive a bit deeper. A typical cup of black coffee provides you with nearly zero carbohydrates and can be enjoyed worry-free if you are trying to avoid carbs.
You can still have cappuccino or latte provided you swap out your regular milk for a low-carb alternative such as almond, coconut, or macadamia nut milk. These alternative milks will provide a lower carbohydrate count than regular cow’s milk.
The most popular option for those on the keto diet is bulletproof coffee, which consists of a cup of black coffee blended with grass-fed butter or ghee and MCT oil. This blend offers a concentrated amount of energy as well as some essential fats. However, due to its sweetness, it should only be consumed on occasion.
Finally, you can also opt for good old-fashioned iced coffee, just make sure that you choose an unsweetened version. If you don’t have the time to make iced coffee yourself, you can always buy low-carb iced coffees from your local supermarket.
Side Effects
Although most people can safely consume coffee, it is important to note that too much caffeine can cause side-effects such as restlessness, insomnia, irritability, and nausea. People who suffer from anxiety or depression should also be mindful of their caffeine consumption as it can trigger feelings of anxiety and irritability.
Keto dieters should also be mindful of their choice of sweetener if they choose to include it in their brew. While there are some safe sweetener options like stevia and xylitol, it is best to avoid sugar and other high carb sweeteners, as most of these can kick you out of ketosis.
Finally, it is always best to keep track of your caffeine intake. People react differently to coffee, and it is important to be aware of your body’s individual response to caffeine so that you can enjoy coffee without its unwanted side-effects.
Tips for Enjoying Coffee on a Keto Diet
If you love coffee and don’t want to miss out on your daily cup while following a keto diet, here are some tips to make sure you don’t compromise your diet.
Firstly, be sure to opt for low carb sweeteners like stevia or xylitol instead of sugar and other high-carb sweeteners. Secondly, make sure to choose non-dairy milk alternatives such as almond milk, coconut milk, or macadamia nut milk to keep your caffeine beverage within your daily carb limit. Lastly, be mindful of your total caffeine intake, as too much can interfere with your metabolic state.
Alternatives to Coffee
Coffee isn’t the only beverage available for those on the ketogenic diet. There are some great alternatives that can give you your daily dose of caffeine without requiring you to take a break from your diet.
Tea is a great option, as there are many varieties that are caffeine-free and can be enjoyed in moderation. Green tea is a particularly popular variety as it is low in caffeine and contains polyphenols which have a range of health benefits.
Keto-friendly energy drinks can also be a great caffeine boost. Many of these products are made with all-natural ingredients and are sweetened with low carb sweeteners. Additionally, there are also a range of keto-friendly coffee-alternatives available in your local health food stores, such as chicory coffee and dandelion coffee.
Conclusion
Whether you’re a coffee lover or just need a morning pick-me-up, you don’t have to feel left out when you’re on a ketogenic diet. With a few simple adjustments to your coffee routine and an awareness of your caffeine intake, you can still have your cup of joe while following the keto diet.
