The ketogenic diet is a low-carb, high-fat diet that is known to be good for weight loss.
Coffee, particularly morning coffee, is something many people can’t go without, however, because the keto diet can be a bit restrictive there are various coffee recipes floating around that are keto-friendly options.
Today, I will explain a few of the more common and popular keto coffee recipes.
However, there are specialist keto creamers that are particularly low carb.
Another name for keto coffee is bulletproof coffee which is well known in the keto/paleo community.
The primal diet, paleo diet, keto diet, and bulletproof diet are all quite similar and are low-carb diets, which also share some similarities with the Atkins diet.
Below, I will explain what things you can put in a keto coffee, what kind of milk to use, and how to sweeten your keto coffee.
What Should I Put In My Coffee on Keto?
A keto coffee drink is unique from a regular coffee that you would buy at your local coffee shop.
Instead of milk which most coffees at cafes contain they should contain high fat or low carb alternatives.
Here’s what you should put in your coffee when on the keto diet.
Unlike natural sweeteners such as sugar, or honey, which can be very high in carbs.
Therefore sugar substitutes are preferred.
You can put in a small amount of added sugar, however, be wary of putting more than about a teaspoon.
One teaspoon of sugar (4.2 grams of sugar) contains 10% of the recommended daily intake (RDI) of carbs on a ketogenic diet.
And the coffee itself has grams of carbohydrates.
Therefore, you can drink as many cups of coffee as you like. But, the caffeine content is another matter.
Typically, after 3 to 4 coffees in a day, people start to feel jittery.
And any more than that is too much coffee. Or, 2 coffees one after the other.
Black tea contains about half the caffeine that coffee beans have, but has just under 1g of carbs per cup.
Another common tea is green tea, which has about half the caffeine as black tea has. Or, 25% of the caffeine that coffee has.
This is a better option than caffeinated beverages if you’re looking to reduce how much caffeine you consume.
But, just be aware of the trade-off which is a small number of carbs.
And about 2% of the total carbs you should consume on the keto diet.
Full cream is low carb, but milk is high carb, and coffee creamer is also high carbs.
Heavy cream can be a good option.
Some other ways to sweeten coffee are chocolate such as dairy milk chocolate.
But, this is also very high in carbs. As well as calories.
This can change your metabolic state, and affect your blood sugar levels which are bad for weight loss.
Medium-chain triglycerides are another good option, these are called MCT for short.
They are essentially pure fat – with nearly a 100% fat content, and are made of fatty acids.
But you can buy them in oil form.
They are one of a few very high-fat foods.
Oil made from medium-chain triglycerides is called MCT oil. It’s commonly added to coffee to make it easier to be in a state of ketosis.
Other more unique things you can add to keto coffee
When I was following the keto diet quite strictly I would add cinnamon to coffee.
Cinnamon is naturally sweet and is a great substitute for natural sugar (white and brown), and artificial sweeteners that contain zero calories.
It also adds an extra flavor that is very delicious.
I did some thorough research into the best sugar-free sweeteners and summarized what I found in this article about the best artificial sweetener for coffee.
Coconut milk, vanilla extract, soy milk, and unsweetened almond milk, can also go well in coffee.
These are the ingredients in a keto crack coffee, which is so named because it tastes so good you’ll want to drink it all the time.
But, it’s typically made as an iced coffee, rather than being almost all hot water, according to Whisk.com.
You can simply add a small amount to plain coffee, and adjust based on your taste.
Keto coffee is a better option than energy drinks because energy drinks generally contain a lot of sugar or artificial sweeteners.
This can make them too high in calories, similar to sugary drinks like soda.
Intermittent fasting and keto coffee
Intermittent fasting and the keto diet often go hand in hand. And people who talk about the benefits of the keto diet also recommend intermittent fasting.
Because coffee contains zero calories, and zero carbs, technically if you drink it while fasting you are still fasting.
There is a range of different intermittent fast types you can do as explained in this article from Everyday Health.
For something even more refreshing you can make a really strong coffee, and then add plain water that has been chilled in the fridge.
Or, seltzer water.
What Kind of Milk Can I Put In My Coffee on Keto?
Keto dieters will be aware that milk contains a high amount of carbs.
But, there’s nothing quite like a good strong coffee with whole milk, and it really makes for a delicious creamy coffee.
So, here’s what milk you can put in your coffee so that it’s still keto.
Keto drinks should ideally be high in fat, and full cream milk is high in fat.
So, it ticks all the boxes.
One side effect of starting a keto diet is you can develop keto flu as your body adjusts.
However, after a few weeks, you’ll be fully adjusted and start getting the benefits of the ketogenic diet.
How Do You Sweeten Coffee on Keto?
The carbs in sugar count towards the recommended daily intake to remain in ketosis.
Sugar is reasonably high in carbs, and therefore, if you sweet coffee with a few teaspoons of sugar, you’ll need to come up with a different option typically to stay below the recommended daily intake of carbs.
So, here’s what to sweeten your coffee with on keto.
These sweeteners are known loosely as sugar alcohols, but they aren’t like an alcoholic beverage and don’t contain enough alcohol to alter your mood.
There are also sugar-free syrups, and if you’re adventurous you can add a diet soda to your coffee.
It’s generally best to let it warm up to room temperature and use a little bit. Or, make an iced coffee and add a sugar-free soda for something really unique.
Seltzer water can be used in an iced coffee to create an interesting texture.
Fruit juice can be added to coffee as a sweetener, however, the strong flavor of some fruits such as oranges overpowers the taste of the coffee.
I’ll leave it to you to experiment with these.
This is similar to what’s called nitro coffee.
I explained what it is, and how it’s made in this article about if you can make a nitro coffee at home.
The creaminess of a coffee creamer does add a slightly sweet flavor to coffee.
It takes away the bitterness of the coffee.
However, if you look at the nutrition label of virtually all coffee creamers you will notice that they contain carbs. Therefore, your best option is a keto-friendly creamer.
Can You Put Anything in Your Coffee on Keto?
Keto is a new diet that includes eating a lot of healthy fats, and consuming far fewer grams of net carbs compared to the typical Western diet.
It’s reported to have a range of health benefits, such as fat loss, and increasing your metabolic rate.
But, it limits the amount of foods you can consume, so here’s an explanation of if you can put anything in your coffee when on the keto diet.
The best choice is typically full cream milk.
But, the good news is that there is no best way to make a black coffee keto, and there are many different options for what you can add.
The main criteria are that what you add is low in carbs.
This will promote fat burning.
Here’s a video showing how to make a Bulletproof coffee that is keto-friendly, and if you’ve never tried you definitely should.
I used to drink one every morning without fail. The ingredients are coffee, butter, and typically coconut or MCT oil:
The reason is that foods that are high in carbs are also high in calories.
So, the more carbs you eat the more calories you consume.
Excess calories is known to be stored as fat, and increase weight gain.
Decaf coffee is also fine.
Interestingly, the way that decaf coffee is made is first to brew regular coffee and then keep the coffee grinds.
The resultant coffee grinds are very low in caffeine.