Drinking coffee is part of life for many of us. With that being said, how does this fit into the Keto lifestyle? Can you still enjoy your beloved beverage or will it take you out of ketosis?
Coffee is well known for its health benefits, some of which are increased energy, improved focus, and improved physical performance. It can also be incredibly tasty, with a range of flavoured creamers out there to add an extra dimension. But, as with all things, coffee can be indulgent, containing hidden calories in the form of sugars, artificial sweeteners, and additives.
Fortunately, coffee can generally be part of the keto lifestyle. Black coffee is carb-free and allowed on the keto diet. Plus, even if you do add creamers and sweeteners, the calorie count is still quite low. One tablespoon of heavy whipping cream contains only around 51 calories. This means that, even if you add creamers, the calorie count is still manageable.
Other low-calorie creamers include coconut cream or almond milk, both of which are keto- and vegan-friendly. These are adding an interesting creamy texture, as well as some health benefits, such as increased energy from the fat in the coconut cream, and an immunity boost from the added antioxidants. Just be aware of the sugar content in almond milk, as sugar is added to some brands.
Of course, you don’t have to limit yourself to creamers. There are all sorts of other things you can add to your coffee to give it a little extra flavour. For example, you can add spices, such as cinnamon and nutmeg, which both contain some health benefits. Or try adding a teaspoon of cocoa powder for a light chocolatey flavour. All of these options are low in calories, so if you’re still looking to get the nutritional benefits of your morning coffee while following a keto diet, they’re a great option.
In conclusion, while you may have to alter your coffee habits slightly, it is still entirely possible to enjoy your morning cup of Joe while following a keto diet. Black coffee, unsweetened creamers, and spices are the way to go if you want to keep your calorie and carb count to a minimum. With a few changes, you can still indulge guilt-free and reap all of the health benefits associated with coffee.
Altered Coffee Habits on Keto
If you’ve been following the keto lifestyle for a while, you’ve probably been altering your coffee habits to suit your dietary needs. However, it is still possible to enjoy a delicious cup of coffee without sacrificing the nutritional benefits. Here are some tips for how to alter your coffee habits to stay in ketosis:
Opt for black coffee. This is the best, and purest option. It is carb-free and an excellent way to get your morning caffeine without breaking your diet.
Avoid adding sugar. Artificial sweeteners are allowable on the keto diet, but if you’re looking to cut down on calories and carbs, it’s best to avoid them altogether. Try using a low-cal milk alternative instead, such as coconut cream or almond milk.
Make sure your milk alternatives are sugar-free. Some milk alternatives, such as almond milk, are often loaded with sugar. Be sure to check the label before you purchase.
Add spices or cocoa powder for extra flavour. Spices such as cinnamon or nutmeg, or a teaspoon of cocoa powder are all excellent options for adding flavour to your coffee without adding calories. Plus, some of them contain health benefits too.
Health Benefits of Black Coffee
Coffee can offer a plethora of health benefits when consumed in moderation. Studies have shown that drinking coffee on a regular basis can lower the risk of type 2 diabetes, heart disease, and Alzheimer’s disease. Plus, it’s been shown to help with weight management. Black coffee is especially beneficial, as it contains no added sugars, fats, or calories.
Coffee is well known for its potential to increase physical performance, improve concentration, and increase alertness. This is due to caffeine’s ability to stimulate the central nervous system. According to research from the journal Psychopharmacology, caffeine may improve physical performance during endurance activities, such as running and cycling.
In moderation, coffee can also reduce the risk of certain types of cancer. Studies have shown that moderate coffee consumption can reduce the risk of endometrial cancer and certain types of liver cancer. Additionally, coffee is loaded with antioxidants which can help reduce inflammation and fight off disease.
The Key to Enjoying Coffee While Keto
The key to enjoying your coffee while following a keto diet is mindful consumption. This means choosing better alternatives and keeping track of the calories and carbs that you consume. Thankfully, it is still entirely possible to get the health benefits associated with coffee while keeping your calorie and carb count low. The key is to opt for black coffee, and add sugar-free creamers, spices, or cocoa powder for extra flavour.
Myths about Coffee and Keto
As with all things, there are some myths and misconceptions about drinking coffee while following a keto diet. Here are some of the most common myths debunked:
Coffee is not expected to take you out of ketosis. This is one of the biggest misconceptions about drinking coffee on the keto diet. In fact, black coffee is allowed on the keto diet, and is even beneficial. Provided you’re mindful of what you’re adding (if anything) to your coffee, you can enjoy it without the fear of it kicking you out of ketosis.
Coffee will not make you gain weight. Coffee is not expected to make you gain weight. In fact, when consumed in moderation, it could actually help with weight loss as a result of its metabolism-boosting benefits.
You don’t have to give up your favourite creamers. As mentioned, it is entirely possible to enjoy creamers and sweeteners on the keto diet. Just be sure to opt for low-calorie options such as coconut cream and almond milk.
Alternatives to Coffee
If you’re looking to switch up your morning ritual, there are various alternatives to coffee that are also keto-friendly. For example, tea is an excellent choice as it is not expected to kick you out of ketosis. Plus, it contains antioxidants and other health benefits.
Green tea, in particular, is a great option as it is naturally low in calories and carbs. Plus, it contains several health benefits such as improved focus, increased metabolism, and improved immunity. Matcha green tea is even more beneficial, as it contains 137 times more antioxidants than traditional green tea.
Another option is herbal tea. For example, chamomile tea is an excellent choice as it is naturally caffeine-free. Additionally, there are many health benefits to drinking chamomile tea, such as its ability to reduce inflammation and improve sleep quality.
Finally, if you’re looking for a caffeine-free energy boost, you could try a matcha latte. Matcha is a powdered green tea that has been shown to boost metabolism, suppress appetite, and increase energy levels. You can find matcha in powder or latte form, and it is usually made with non-dairy milk such as almond or coconut milk.
