If you’re just starting the keto diet, you may be wondering if your morning coffee is keto? While black coffee is keto, some of your favorite coffee additions may not be. For a truly keto coffee, choose a low-glycemic natural sweetener, use a keto coffee creamer, include a quality fat, add adaptogens and spices, and/or add keto-friendly protein powder. With a winning combination like this, you’ll have a deliciously keto coffee that will not only enhance ketosis, but it’ll also fuel you with energy, sharpen your focus, and keep you feeling full and satisfied all morning long!
In this article, you will learn:
Is Black Coffee Keto?
Yes, black coffee in its purest form is keto-friendly. Containing zero carbohydrates, this morning beverage is about as keto as it gets!
But not all black coffees are created equal, especially when it comes to your weight loss, cognition, and health goals (which are likely why you started the keto diet!). That's why it's essential to choose a high-quality coffee bean, one that's packed with health-promoting antioxidants like chlorogenic acid and free of harmful compounds like mold and mycotoxins.
How to Make Your Coffee Keto-Friendly
1. Select a Keto-friendly Coffee Creamer that Increases Ketone Production
A quality creamer can take a standard cup of coffee to new heights and the same goes for keto coffee. But when choosing a coffee creamer, it’s important to select one made of healthy fats instead of conventional sugar and carb-laden brands like International Delight and Coffee Mate.
Here are a few keto-friendly creamers to try:
- Heavy cream offers a rich and creamy dose of fat, plus it's available almost anywhere coffee is served!
- MCT oil is a great dairy-free creamer option. When blended into coffee, MCT oil creates a silky texture, and the MCTs will quickly convert to ketones in your body to push you further into ketosis.
- Our Creamy MCT Oil is an even easier way to enjoy MCTs in your coffee! It stirs into coffee with just a spoon, it's also dairy-free, and it comes in two creamy, delicious flavors (Vanilla and Caramel).
Instead of giving you a sugar-crash, keto-friendly creamers will enhance ketosis, and provide a boost in physical and mental energy to fuel you through your day.Learn more!
2. Choose a Sweetener That Won’t Kick You Out of Ketosis
Avoid Sugar and Artificial Sweeteners
Sugar is a big no-no in the keto diet since consuming carbohydrates can quickly throw your body out of ketosis.
Did you know that one tablespoon of International Delight's French Vanilla coffee creamer contains 5 grams of sugar and 5 net grams of carbohydrates? And Coffee Mate's French Vanilla flavor is no better! When you're consuming less than 30 net grams of carbs per day on the keto diet, 5 grams from a coffee creamer is too much!
But while sugar is off the table, artificial sweeteners are arguably worse. Synthetic artificial sweeteners are typically laden with chemicals that take a toll on your body. Since many of these sugar-alternatives are 200 times sweeter than sugar, consuming them regularly can worsen sugar cravings and even cause digestive issues like stomach cramps and diarrhea.
Look out for common artificial sweeteners like sucralose and aspartame, which have been proven to cause negative health effects, from migraines and bloating to an increased risk of certain cancers.
Use Natural, Zero-Carb Sweeteners
While you may have to sacrifice sugar on the keto diet, there are still many ways to satisfy your sweet cravings naturally. Liquid stevia (we recommend liquid because some powdered stevia products contain hidden sugars like maltodextrin) and monk fruit are two natural sweeteners that will sweeten your coffee without throwing you off your keto game or compromising your wellbeing.
3. Add Adaptogens and Spices
Spices are an easy and delicious solution to enhancing the taste of your coffee while offering unique health benefits like lowering blood sugar and reducing inflammation.
- Ceylon cinnamon, for example, is a warm and sweet spice that can boost insulin sensitivity, aiding in lowering blood sugar and burning fat.
- Ground ginger is another tasty way to give your coffee an extra kick while offering energy and immune-boosting benefits.
- Other aromatic spices like nutmeg, cloves, turmeric, and cardamom can also be trustfully employed to stimulate your metabolism and digestion with every sip.
But if it’s the health benefits you’re after, look no further than adaptogens. If you aren’t familiar, adaptogens are herbs and plants that can help the body adapt to stress, regulate hormonal imbalances, and so much more.
Add any of these popular keto-friendly options to fortify your body:
- Ashwagandha (aka Indian ginseng) has been proven to lower cortisol (stress hormone) levels
- Maca root is a powerful root grown in Peru that helps regulate hormones, Rhodiola is an herb that improves mental fatigue, reduces stress, and improve performance
- Cordyceps is another medicinal mushroom that provides energy, improves recovery, and balances hormones (we happen to offer a really good one blended with ashwagandha and rhodiola!).
4. Make it a Complete Keto Breakfast By Adding Even More Fat
Don't have time to cook bacon and eggs? In addition to adding a luxuriously rich creaminess to your morning brew, fat also provides a potent source of energy and will help curb your cravings and leave you feeling full and satisfied until lunch.
In addition to your creamer, here are some other fats you can add to boost your keto coffee:
- Grass-fed butter: This is a popular addition to coffee that packs more nutritional value compared to “regular” butter. Adding a small amount can provide a rich dose of bone-and-joint-strengthening, calcium-regulating vitamin K2, which is difficult to get enough of in a modern diet.
- Coconut butter: Love the taste of coconut? Coconut butter contains MCTs and also packs a lot of rich, coconutty flavor.
- Nut Butter: For a nutty twist, add a tablespoon of smooth almond or pecan butter.
- MCT oil: As mentioned earlier, MCT oil is instantly converted into ketones. It's also a great choice if you want the benefits of coconut's MCTs without the coconut taste!
MCT oil also comes with the added benefit of improving mental focus, memory, and clarity, while improving heart health and repairing your gut microbiome thanks to its rich concentration in lauric, caprylic, and capric acid. For a pure choice that’s packed in an eco-friendly reusable glass bottle, try our Organic MCT Oil.
5. Add a Keto-Friendly Protein Powder
Think of black coffee as a Christmas tree. It’s perfectly fine in its most stripped-down form, but it’s brimming with potential to become so much more. Coffee creamers, healthy fats, and adaptogens are the much-appreciated festive lights and ornaments that can take a standard cup of coffee and dress it into a worthy companion for your keto-related needs.
But why stop there? The tree topper that can fuel up your morning cup of coffee and leave you feeling fuller longer is a keto-friendly protein powder.
Great options include:
Do note, some protein powders contain sugar and artificial sweeteners which can kick you out of ketosis, so make sure to check the ingredients to ensure you're in the clear!
Easy Keto Coffee Recipe
Though black coffee is keto, at the end of the day, a true keto coffee is one that will boost your ketone production, burn fat, and increase your energy and focus.
Here's a simple keto coffee recipe to get you started:
Easy Keto Coffee
- 8 oz freshly brewed hot coffee
- 1-2 tbsps keto-friendly coffee creamer (heavy cream or Natural Force Creamy MCT Oil)
- Simply pour the 1-2 tbsps of keto coffee creamer into your coffee
- Stir until evenly combined
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