Regular milk and store-bought coffee creamers are packed with hidden sugars, which can have upwards of 7g net carbs in one tablespoon. But if you just can’t take your coffee black, do not fret! Make your morning cup of joe low carb friendly—and add in some healthy fat—with these Atkins®-approved keto creamers and keto coffee sweeteners.
Keto-Friendly Coffee Creamer Ideas
Regardless of the Atkins phase you are in, the goal of a low carb diet is to rev up your metabolism with ketosis so that your body burns fat instead of carbohydrates and sugar. The best way to do so is to reduce the amount of net carbs you consume. Swapping typically high carb milk and regular creamers for low carb coffee creamer will help reduce your daily net carb intake, helping to induce ketosis and make room in your daily net carb allowance for more nutrient-rich options like foundation vegetables and healthy fats.
Per Atkins guidelines, one to two cups of caffeinated coffee (or tea) is allowed. Excessive caffeine has been shown to cause low blood sugar, which can make you crave sugar. So whether or not you’re using keto creamers in your cup, try to keep your consumption of coffee, tea, and other caffeinated drinks to a minimum.
The best low carb coffee creamer will depend on your tastes and personal preferences. Here are some of our favorite keto-friendly coffee creamers:
Almond milk and creamers: Unsweetened almond milk and other nut milks are a great low carb alternative to regular milk. There are also plenty of almond milk creamers available at most supermarkets. Just make sure to read the labels to look for any hidden carbs in flavored varieties.
Atkins shakes: Specially designed to be part of your low carb lifestyle, high in calcium and other essential nutrients, a bit of Atkins shakes or protein powders (we like vanilla or chocolate best for coffee) will add a pop of protein and flavor to your cup.
Collagen creamer: Collagen is the most abundant protein in your body and the substance that holds the body together. Adding more of these amino acids to your daily routine will provide extra protein and may help boost your energy levels, relieve joint pain, and strengthen your hair, skin, and nails.
Coconut cream or milk: Coconut cream and milk are made from the same ingredients (coconut, water, and sometimes guar gum), but much like regular milk compared to heavy cream, coconut cream has a higher fat content and a thicker texture than coconut milk. Both are tasty low carb keto creamer options.
Cream (heavy or light): With 6 g fat and just 0.4g net carbs per tablespoon, heavy cream is an excellent low carb choice for your coffee and will be most similar to processed and flavored creamers you might be trying to transition from. Light cream and half and half are great choices as well, though they tend to have slightly higher carb counts.
MCT powder: Medium-chain triglycerides (MCTs) are fatty acids typically derived from coconut and palm kernel. Too much MCT oil can be tough on your digestive system, but a high-quality MCT powder (which is made from MCT oil) is a more gentle alternative that is also easily dissolved in your coffee and will give it a creamy texture. Adding healthy fats like MCTs to your coffee is a great way to consume more healthy fats and help you feel fuller longer.
Keto Coffee Sweetener
Because low carb diets like Atkins avoid consuming added sugars, try swapping refined sugar for keto sugar substitutes. Keep in mind that many people are sensitive to low calorie sweeteners and may experience slower weight loss or stop weight loss altogether. Especially during the induction phase, limit sugar substitutes to no more than three servings a day (one serving is treated as 1g of net carbs). If you do encounter a stall or plateau in your weight loss, reevaluate how much low calorie sweetener you are consuming and try reducing that amount.
Atkins-approved keto coffee sweeteners include:
Sucralose
Saccharine
Stevia
Allulose
With Atkins, you’ll learn to eat right, not less with a balanced diet of high-fiber carbohydrates, healthy fats, and optimal proteins. For more keto tips and low carb recipes, get started with Atkins today!
If you want to add some creaminess to your coffee, your keto diet welcomes a big dollop of heavy cream, so go ahead, no need to feel guilty. Another option – one that is considered essential to the Bulletproof diet – is grass-fed butter or ghee.
MCT Keto Creamer is a great source of fuel for the body and brain whenever you're feeling peckish and sluggish. MCT stands for Medium-Chain Triglycerides, which are a type of fat molecule found in coconut oil and dairy products. MCTs are involved in the metabolism of carbohydrates and lipids.
The ketogenic (keto) diet involves eating high amounts of fat, moderate protein and minimal carbs to achieve ketosis - when your body burns fat for fuel. With its high-fat content, double cream is an ideal keto ingredient.
Half-and-half and heavy cream are solid choices as well. Avoid cow and goat milks because they contain natural sugar, and avoid sweetened milks, as they're high in added sugar. Thankfully, milk doesn't have to be a thing of the past just because you're following a keto diet.
For each cup, or 200 grams (g), of sugar, substitute only 1 teaspoon (tsp), or 4 g, of powdered stevia. Stevia is a natural sweetener derived from the Stevia rebaudiana plant that contains little to no calories or carbs.
If you're asking “is coffee good for a keto diet,” the good news is that coffee is definitely good for a keto diet. Caffeine can increase metabolism and help get to ketosis faster. Still, this can look different for certain people.
The ketogenic diet typically reduces total carbohydrate intake to less than 50 grams a day—less than the amount found in a medium plain bagel—and can be as low as 20 grams a day. Generally, popular ketogenic resources suggest an average of 70-80% fat from total daily calories, 5-10% carbohydrate, and 10-20% protein.
In reality, it's healthiest to lighten your coffee with low- or reduced-fat milk or unsweetened plant-based milk made with no or few additives. These options avoid or limit unwanted substances, like additives, added sugar and saturated fat.
Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.
Coconut cream or milk: Coconut cream and milk are made from the same ingredients (coconut, water, and sometimes guar gum), but much like regular milk compared to heavy cream, coconut cream has a higher fat content and a thicker texture than coconut milk. Both are tasty low carb keto creamer options.
Cheese, cream, and whole-milk yogurt are very tasty. Unfortunately, the flip side of being so delicious is that they can be very easy to over consume. Yes, these foods are generally a good fit for a low carb or keto lifestyle.
Unsweetened almond milk, coconut milk, macadamia nut milk, flax milk, soy milk, cashew milk, and pea milk along with half-and-half and heavy cream are all keto-friendly milk options.
In addition to drinking almond milk on its own, Moody says keto dieters can pour it on their carb smart cereal, add it to coffee, or mix their protein powders in to cut down on carbs without sacrificing flavor. Unsweetened almond milk also makes a great base for smoothies.
Examples of keto-safe milk types include: Almond milk. This faintly nutty-tasting milk is made from almonds. A 100-gram serving of plain, unsweetened almond milk contains 0.67 grams of carbohydrates, making it a great choice for a keto diet.
These creamers come in fat-free and sugar-free varieties too. They're made from the same mixture of unhealthy oils, thickeners, plus additional chemicals from artificial sweeteners--it just doesn't seem worth the 10 to 20 calorie savings.
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