As the ketogenic diet keeps on gaining popularity due to its promising health benefits, a growing number of individuals are adopting this low-carb, high-fat diet in an effort to lose weight and improve overall health.
The cornerstone of the keto diet is the idea that cutting back on carbohydrates and substituting them with healthy fats, will cause the body to enter a state of ketosis. But can you still enjoy a morning cup of joe while sticking to the specific restrictions of keto?
For millions of people throughout the world, a morning cup of coffee is a habit that provides more than a much-needed energy boost. For many, it has become an essential and pleasurable routine because of its aroma, comforting warmth, and distinctive flavor.
The keto diet, however, places restrictions on a variety of food and drink options, and our morning coffee is no exception.
In this guide, we will discuss if you can drink coffee on keto, it's nutritional facts and health benefits, ways to enjoy coffee on keto, plus a list of the best keto coffee brands.
Is Coffee Keto Friendly?
Yes, coffee can be keto-friendly if prepared and consumed properly. Plain black coffee, without any added sugars or creamer, has few calories and zero carbs, making it a good beverage for people on a ketogenic diet.
However, you must exercise caution when adding additional ingredients to your morning coffee. Some coffee drinks, like lattes, mochas, and others with added flavors, can have many grams of sugar and carbs. For instance, adding milk, sweeteners like honey or sugar, and sugary syrups will quickly raise the carb content of a cup of black coffee to where it is unsuitable for keto dieters.
If you're following a ketogenic diet and want to flavor your coffee, think about using a keto coffee creamer, heavy cream, unsweetened coconut or almond milk. To sweeten, use keto-friendly sweeteners like stevia, monk fruit, or erythritol.
Remember that staying in ketosis, the metabolic state achieved by restricting carbs and eating a high-fat diet, is essential to the success of the ketogenic diet. Therefore, while black coffee on its own is keto-friendly, be conscious of what you add. All keto dieters should always double-check the nutritional facts of any ingredient they use.
Ways To Enjoy Coffee On Keto Diet
Fortunately, you can still enjoy coffee while following a keto lifestyle. Here are some popular keto-friendly options for making coffee:
- Plain Black Coffee: Hot or Iced coffee is a great option for keto dieters because it naturally contains few calories and zero carbs.
- Bulletproof Coffee: It is a great way to add healthy fats to your cup of black coffee, which can make you feel fuller and give you steady energy all day:
- Heavy cream
- MCT oil
- Unsalted Grass-fed butter
- Ghee
- Keto coffee creamers - give our recipe a try.
- Coffee with Sugar-Free Sweeteners: Consider using keto-friendly natural sweeteners or sugar replacements like stevia, erythritol, or monk fruit sweeteners if you want to add some sweetness to your coffee. These choices don't significantly raise blood sugar.
- Unsweetened Almond Milk or Coconut Milk: These non-dairy milk options are low in carbs and can be used as a substitute for regular whole milk in your coffee.
- Spiced Coffee: Sprinkle some nutmeg, cinnamon or other spices into your black coffee
Coffee Nutrition Facts
Black coffee is a popular beverage around the globe. Of course, it also acts as a base for a variety of coffee-based beverages.
Black coffee has only 2 calories in one 8-ounce cup, provides B vitamins and potassium, and contains plant components like caffeine and chlorogenic acid.
An 8-ounce (240ml) cup contains:
- Calories: 2
- Total Fat: 0g
- Caffeine: 96 mg
- Total Carbohydrates: 0g
- Dietary Fiber: 0g
- Riboflavin (Vitamin B2): 14% of the Daily Value (DV)
- Sugars: 0g
- Protein: 0g
- Niacin (Vitamin B3): 3% of the DV
- Potassium: 3% of the DV
- Thiamin (Vitamin B1): 3% of the DV
Health Benefits of Coffee
Coffee has been extensively studied for its potential health benefits. The following are a few possible health benefits of drinking coffee:
- Rich in Antioxidants: Coffee is a great source of antioxidants like chlorogenic acid, which assist the body in fighting off harmful free radicals and lessen oxidative stress.
- Enhanced Energy: Caffeine has been proven to boost the release of adrenaline, which can enhance physical performance and endurance during exercise.
- Reduced risk of some diseases: Studies have found a link between regular coffee drinking and a lower risk of conditions like type 2 diabetes, Alzheimer's disease, Parkinson's disease, and several types of cancer.
- Improved cognitive function: Alertness, concentration, and general cognitive performance can all be improved by caffeine, the main active ingredient in coffee. Additionally, it might improve mood and lower the chance of depression.
- Liver protection: Research has shown that drinking coffee can reduce your risk of developing liver conditions, such as cirrhosis and non-alcoholic fatty liver disease (NAFLD).
- Cardiovascular health: Research has linked moderate coffee drinking to a lower risk of heart disease and stroke. Moderation is important since excessive coffee consumption may raise blood pressure.
- Diabetes management: A clinical trial review outlines that drinking coffee may enhance insulin sensitivity and glucose metabolism, which may be helpful for people with type 2 diabetes.
- Reduced risk of some cancers: Drinking coffee has been related to a lower risk of some cancers, including endometrial, colorectal, and liver cancer.
- Effects on inflammation: Certain substances in coffee have anti-inflammatory qualities that may help lessen inflammation in the body.
- Weight loss: Coffee contains caffeine, a stimulant that can increase metabolic rate and thermogenesis (body's heat production). This can lead to a temporary boost in energy expenditure, potentially aiding in weight loss efforts.
How to select the best coffee
People are becoming more aware of how much healthier keto coffee is compared to regular coffee. It increases fat burning and is a fantastic and practical weight loss tool. Additionally, it tastes like regular coffee and offers the body several health advantages.
It's not difficult to find different brands, but because each product has a unique flavor and aroma, it can be challenging to choose the one that best suits you. Therefore, we have compiled this purchasing guide to assist you in selecting the best keto coffee before incorporating it into your daily routine.
- Pick coffee made with premium beans. Look for phrases like "single-origin," "Arabica," and "fair trade." Freshly roasted coffee typically has better flavor and aroma.
- Look for brands with added vitamins and minerals, especially B1, B6, B9, B12, and D3.
- Check the nutrition label for the carbohydrate content. Ideally, the coffee should have zero or minimal carbohydrates to fit into a keto diet.
- Locate a brand with no added sugar, sweeteners, or artificial flavors.
- Also, look for brands that already have MCT Oil, Grass-fed butter or Ghee added.
Top 15 Coffee Brands
For the remaining 12 best Keto coffee brands, please read our article on Best Coffee for Keto.
FAQ
How Much Coffee Can I Drink On Keto?
Four cups of black coffee per day is okay, but if you're specifically drinking "keto coffee," you should limit it to one cup per day and have it as a meal replacement instead of along with breakfast, as it can have the reverse of the desired benefits, according to Kristen Mancinelli, RD, and author of "The Ketogenic Diet".
Plain black coffee prepared with water is completely free of carbs, so you could theoretically drink as much of it as you wish and not worry about ruining your diet. We don't recommend this, though, as too much caffeine can make you anxious and jittery or, worse, cause an afternoon crash that makes you feel even more exhausted.
The Mayo Clinic states that 400 mg of caffeine per day is safe to consume. Black coffee contains 96 mg of caffeine, thus, you could consume up to four cups in a day and remain within this recommended range.
In contrast, each ounce of espresso has 64 mg of caffeine. Most espresso-based "small" drinks only include one shot. However, a double shot contains 80 milligrams, so limit your intake to five at the maximum.
Does Coffee Kick You Out Of Ketosis?
Black coffee will not kick you out of ketosis. Black coffee has zero grams of carbs, which is ideal for a keto diet.
According to several studies, caffeine can speed up your metabolism. As a result, coffee can enhance the effects of the ketogenic diet on fat reduction.
Additionally, one small study found that those who consumed more coffee after a fast produced higher ketones.
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📖 Recipe
Keto Energy Bites
Equipment
Ingredients
- ½ cup almond flour
- ½ cup coconut flour
- 3 tablespoons unsweetened cocoa
- 1 tablespoon fresh ground coffee espresso/fine ground OR chocolate protein powder
- ¼ cup coconut oil or oil of choice
- ¼ cup sugar-free maple flavored syrup we use Lakanto
- ¼ cup chopped almonds
- ½ cup chopped dark sugar free chocolate
Instructions
- Put the first six ingredients into a medium mixing bowl, and stir until combined and all ingredients are thoroughly incorporated.
- Stir in sliced almonds and dark chopped chocolate. Roll into 1-inch sized balls (bites) and place on a wax paper lined plate or cookie sheet.
- If desired, drizzle with melted chocolate.
- Refrigerate for 30 minutes before serving.
- Store in an airtight container in the refrigerator for up to a week.
Video
Notes
- You can use your favorite type of sugar free chocolate. I like to use no sugar added dark chocolate in this recipe.
- If you don't like coffee, or can't have it, replace the espresso with a keto friendly chocolate protein powder.
- You can use your favorite type of nuts in this keto energy bite recipe.
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