Similar to the difficulties of starting a new diet, the ketogenic diet can feel restrictive from cutting out processed foods to upping your intake of fresh vegetables and healthy fats, it takes self-control.
One thing that is often overlooked when creating a keto meal plan is can you even drink coffee? And, if so, what can I put in it?
Almost everyone drinks coffee. In fact, about 65% of Americans drink it daily. So it’s almost a given that when you’re drinking coffee, whether on the go or at home, you’re going to put something in it.
The ketogenic diet (keto diet) is famous for its high levels of fat and low-carbohydrate content. It’s a high-fat, low-carb dietary way of living.
However, there is no restriction to how much coffee you can drink on this diet. What you put in your coffee does matter, though.
The benefits of coffee are long. Coffee has many health benefits, and drinking it regularly can reduce your risk for diabetes, heart disease, and even some cancers. (1)
As long as you keep your intake moderate, black coffee is a great addition to your daily habits and something the keto diet doesn’t restrict.
But, for those of you who need a little extra in their coffee, here are things you can add to make your coffee taste great while keeping you in ketosis.
Coconut milk is rich in medium-chain triglycerides (MCT), which are known to boost metabolism, reduce the level of bad cholesterol, and even lower your risk of heart disease. (2)
The ketogenic diet is focused on increasing your fat intake while reducing carbs. This means that you need as much fat as possible when it comes to making your coffee taste good. Coconut milk is one of the best sources of fat.
Here are some of the health benefits that you can expect from drinking coconut milk, especially on Keto:
- High in lauric acid. This can help reduce bad cholesterol and increase good cholesterol in your body. It also has medium-chain triglycerides (MCT), a type of fat that’s found throughout the body (including in your brain). MCT is easily digestible and converted into ketones, which are a great energy source for the body and brain.
- High amounts of potassium. Potassium will keep you going throughout the day and help your body absorb more energy from the foods you eat. It also helps regulate blood pressure levels while also helping you avoid fatigue, dehydration, muscle cramps, and fatigue during exercise.
- Good for the skin. Coconut oil can help you stay moisturized and hydrated during the day and is also high in vitamins A, B6, and E, which can help with cell growth and repair.
- As mentioned above, coconut milk is full of MCTs that have been shown to speed up your metabolism by increasing the number of calories you burn throughout the day.
MCT, as explained above, has many health benefits and can come in oil. MCT is a fat made up of short-chain fatty acids which can be digested and used for energy much faster than long-chain triglycerides.
This means that it can be used to convert into ketones, which provides instant energy that your body needs as you start your day.
It also stimulates the production of endocannabinoids in the body, promoting fat burn and balaning insulin resistance. MCT oil is made by extracting oils from coconut or palm kernel (or vegetable oil).
Grass-fed butter contains a higher amount of nutritional value compared to other types of butter. It contains about 10 times the omega-3 fatty acids than conventional butter.
People on the keto diet should look at grass-fed dairy as an alternative to milk and cream because it’s low in carbs and can supply your body with more fat that you can burn for energy.
Not only is grass-fed butter rich in healthy fats that can help boost your metabolism, but it’s also high in conjugated linoleic acid (CLA), which is known to help reduce body fat and increase muscle mass. (3)
Butter is naturally dairy, and if you are lactose intolerant, you will want to steer clear of this coffee alternative. However, if dairy isn’t an issue for you, then definitely go with grass-fed butter over other oils because it’s higher in healthy fats and won’t cause any digestive issues.
Heavy cream contains vitamins A, D, E, and K2, and these vitamins help with brain function, red blood cell production, and growth in children.
It’s a great source of calcium and magnesium, both of which are needed for bone health in addition to potassium, phosphorus, and other trace minerals.
However, high-quality fats can help give you energy and keep you feeling full longer than other types of fats.
Sugar-free sweeteners are another way to sweeten your coffee without using sugar or artificial sweeteners. These don’t raise your blood sugar levels and can be a great way to help you kick the sugar habit.
Stevia is a plant that’s grown in South America, and it’s commonly used as a sweetener. It doesn’t contain any calories, so it’s perfect for people on a diet like keto.
It also doesn’t have a bitter aftertaste. You can use stevia as an artificial sweetener, but be aware that it’s completely different from real sugar, so be sure to use it in moderation.
Stevia is 200 times sweeter than sugar and doesn’t raise blood sugar levels like other types of sugar. This means that you can enjoy a sweet treat without wrecking your blood sugar levels and experiencing some of the negative side effects that come along with sugar consumption.
Stevia is just one example, and there are many others as well.
Just because you’re on the keto diet doesn’t mean you have to give up coffee or drink it black if you don’t like it that way. We’ve given you many options to increase the flavor of your coffee while also keeping it keto-friendly to help you continue burning fat all day long.