Just about everyone loves coffee.
The invigorating cup of coffee to start the day off right.
A midday energizing cup of coffee (or multiple cups of it).
Taking a break from your hard work to treat yourself with a Starbucks latte or mocha as a reward.
The perfect-ending cup of coffee after a terrific meal.
It would seem unthinkable for the majority of Americans who drink coffee daily to get through the day without having a least one cup of coffee. The typical coffee consumer drinks over three cups of coffee in a single day.
What would be the outcome if they opt to follow the ketogenic diet? It is widely known that keto diets necessitate a substantial modification in the dietary habits of many people trying to lose weight. Does the keto diet have an impact on people who care more about their coffee than they do about their ice cream and Big Macs?
Not necessarily. Coffee is an excellent choice to consume while following Ketogenic dieting. It offers numerous advantages for one’s health and wellbeing.
However, if you love coffee and plan to go on a ketogenic diet, there are some caveats to bear in mind.
Most don’t involve the coffee itself. Possible issues could be linked to the ingredients you enjoy adding to your coffee.
Let’s dig into the details.
Black Coffee and Keto: A Perfect Match
You likely know the fundamentals of a ketogenic dietary regimen. It is necessary to forego most of the usual American eating habits and items: fast food, prepackaged and pre-frozen food, breakfast cereals, loaves of bread, noodles – and sweetener.
What do they all have in common? There are high amounts of carbohydrates in all of them, and these carbohydrates can easily derail a keto lifestyle. Explaining the rationale behind the ketogenic diet can be complicated, but when you comprehend the scientific principles that govern it, it will all become clear.
- The body needs energy to function, of course. In normal circumstances, it’s generated when the carbohydrates in our diet are burned. The body turns the carbs into glucose (blood sugar), which is the fuel that powers the body and brain.
- The keto diet, however, drastically reduces the number of carbs you eat every day. A normal adult consumes between 225 and 325 grams of carbohydrates daily; on a strict keto diet, though, you’re limited to 20-25 per day.
- That seemingly-ridiculous restriction has an important purpose. When the body doesn’t get enough carbs to make glucose, it switches to what’s known as a metabolic state of ketosis. In ketosis, the liver produces molecules called ketones – which can be used as fuel in place of glucose.
- Here’s the last part of the puzzle: the body burns stored body fat to produce ketones. And fat-burning, as you undoubtedly know, is an important factor in effective weight loss.
In an unusual yet fascinating manner, significantly reducing carbohydrate consumption accelerates the body’s fat burning process. It’s a delicate balance, however. If a person on the ketogenic diet consumes enough carbohydrates to allow their body to create glucose again, their state of ketosis ceases, meaning their body ceases to use fat as a fuel source, thus leading to a cessation of weight loss.
That is the conclusion regarding the sustenances which cannot be consumed while on a keto diet. Certain items on their own may not be enough to ruin your ketogenic diet, however when combined with carbohydrates that may be unavoidable throughout the day like those found in spinach, eggs, and lettuce, it may be enough to leave ketosis.
Sugar is a great example. A teaspoon of granulated sugar has in excess of 4g of carbohydrates. If you tend to add two teaspoons of sugar to your coffee, that would be an equivalent of eight grams. Don’t forget that the regular coffee consumer consumes more than three cups every day. There are a total of 24 grams of carbohydrates in three cups of coffee if each cup contains eight grams. Bye-bye, ketosis.
What if you like milk in your coffee? Naturally, milk includes lactose which is simply a type of sugar. A typical amount of this substance, often referred to as “milk sugar,” will contribute an additional gram or two of carbohydrates.
The clear conclusion is that it is not coffee that is the issue. Drinking black coffee when on a keto diet is a good choice, being that it contains no carbs and won’t cause any adverse reaction from having too much caffeine, such as feeling the jitters.
Coffee with milk and sugar, though? One cup holds 10 grams of carbs, which is the same amount as half of the recommended daily amount.
The next logical stage is to ascertain if there are any low-carbohydrate food items that someone on a ketogenic diet can add to their coffee, as an alternative to milk and sugar.
Sugar Substitutes and the Keto Diet
This one should be easy, right? Many sugar alternatives are touted as being without carbs.
That’s true, but unfortunately, there’s more to the story.
Sugar Alternatives That Contain Carbs
Let’s first rule out two categories of sugar alternatives.
Sugars that occur naturally, for example, maple syrup, coconut sugar, and honey, are undeniably sweet. They’re certainly delicious. These foods are loaded in carbohydrates and energy content, as the term “caloric” implies. Coconut sugar has the same amount of carbohydrates as regular sugar. Honey adds even more.
These sweeteners, often referred to as sugar alcohols (which do not actually contain sugar or alcohol), such as erythritol, xylitol, sorbitol or mannitol, have fewer calories and carbohydrates compared to sugar and offer additional advantages when consumed as sugar alternatives. For example, they don’t cause sudden increases in blood sugar levels and therefore can be easily consumed by those suffering from diabetes due to their low glycemic indexes.
Therefore, sugar alcohols tend to be the sweetening element utilized in food items that claim to be “sugar-free,” “low-calorie” or “diet.” Though they are not generally utilized to sweeten coffee, one can usually find them in boxes or commercially made items. However, it is important to note that low-carb diets are not as beneficial to people following a ketogenic diet as they are to those following a no-carb diet.
Artificial Sweeteners
The bulking agents make it so that a teaspoon of a sugar substitute has nearly the same amount of sweetness as a teaspoon of sugar, but they are why most artificial sweeteners have around one gram of carbohydrates in a teaspoon.
Studies have revealed that artificial sweeteners are actually not a healthy option. Studies have indicated that people who frequently use artificial sweeteners in their diets are likely to eat more and crave natural sugar. This seems to be because of the way artificial sweeteners affect the reward centers in the brain. Synthetic replacements for sugar have been connected to health problems such as diabetes, metabolic syndrome, stroke, and dementia.
Keto Starbucks Drinks
It is certainly possible to shed pounds while following a ketogenic diet, however it is not balanced or healthy nutrition. Initially, a ketogenic diet was put together to assist persons with epilepsy. It requires eliminating significant food groups that are typically eaten daily, including healthy carbs that should be part of a healthy diet, as Stefani Sassos, MS, RDN, an expert in the Good Housekeeping Institute Nutrition Lab and a registered dietitian, explains. Keto dieters might drop some weight, however it may accompany a sudden climb in ‘bad’ LDL cholesterol and triglycerides, which is not beneficial for your cardiovascular system.
For a long time, carbs have been mislabeled as ‘the enemy’ in the dieting context, which is an out-of-date perspective that should be reconsidered. Sasso emphasizes that it is alright and necessary to consume carbohydrates, as these are the most preferable form of energy for the body. The emphasis should be on consumption of nutrient-rich carbohydrates like fruits, vegetables, and complete grains that offer dietary fiber, antioxidants, and additional heath advantages.
If you are utilizing the keto diet for clinical purposes or with the guidance of a doctor, it may be difficult to find suitable meals when eating out. This is due to the necessity of limiting sugars and carbs in your diet so that your body can remain in a ketogenic state. This can be especially hard on those who are dependent on a regular dose of caffeine. Although caffeine is allowed on a ketogenic diet, it is important to be aware that many iced coffees and teas from places like Starbucks are usually made with ingredients that are full of carbohydrates and sucrose.
Unless your customary morning beverage is an unadulterated cup of coffee, you will have to decipher Starbucks’ selection to get something with no sugar added. On platforms like Instagram and TikTok there are plenty of ketogenic content to explore, but it’s always better when you have an expert back up which drinks are really okay to drink while staying keto. For instance, the hashtag “#KetoStarbucks” brings up around 47,000 posts!
Ms. Brierley Horton, a qualified dietitian, has done considerable research into the keto diet and suggests consulting Starbucks’ nutritional information prior to making an order. Here is an alternative: Utilize these pieces of advice from Sassos and Horton’s if you are looking to get a keto-friendly drink from Starbucks.
How to order a keto-friendly drink at Starbucks:
- Start with black coffee for all coffee-centric orders. “Carb allowance is so limited on the keto diet that you want to save up for carb-rich items that also have a strong source of fiber and other nutrients,” Horton says.
- You have the option to add heavy cream at Starbucks to meet your fat macronutrient goal for the day, but keep in mind that heavy cream is primarily saturated fat, says Sasso. “Just one tablespoon of heavy cream can have roughly 4 grams of saturated fat, and you may likely be adding more than that to a drink, which would put you well over the daily limit considered healthy by the American Heart Association,” Santos adds. Whole milk still has saturated fat, but less than heavy cream, Sasso says, and it will also get you a little bit of protein.
- If you’re opting for alternative milk, you’ll want to rely on substitutions like coconut milk or soy milk, as these add-ons have fewer carbohydrates than traditional milk, says Horton.
- Horton says you’ll need to swap your sweeteners and syrups for low-sugar varieties instead. Starbucks offers three different sugar-free syrups (including vanilla, Cinnamon Dolce, and Skinny Mocha) that do not contain additional carbohydrates and are made with sucralose, which is also known as Splenda. If you’re angling to add a touch of sweetness to any drink without adding actual syrup, reach for stevia, which Starbucks’ offers to customers as a custom drink option.
If you keep the following advice in mind, you can work out how to make many Starbucks pre-prepared drinks low-carb by swapping out certain components with Keto-compatible alternatives.
Iced Café Mocha
Substitute heavy cream with milk, and request a thin poured mocha drizzle that only adds close to 1 gram of carbohydrates, according to Horton.
Skinny Macchiato
The notion that asking the barista at Starbucks to make a “skinny” order is a viable ‘secret menu hack’ was brought to attention by a Redditor, becoming increasingly common knowledge in the process. A grande iced “skinny” macchiato can be prepared with almond milk and no caramel topping, and still be within the acceptable carbs thresholds for keeping on track with keto dieting, Horton reveals.
Iced Chai Tea Latte
This tea-based beverage is livened up by some espresso and only requires a few pumps of sugar-free vanilla syrup and whole milk for a fun and delicious new twist.
Venti Americano
You can change up the taste of a dark coffee by adding heavy cream and some complimentary flavors, such as cinnamon and nutmeg, that don’t contain any sugar.
Keto Frappuccino
Blended Frappuccino drinks labeled as “light” typically have around 20g of carbohydrates, whereas a classic tall vanilla Frapp has a considerable 48g. Horton advises those living on the keto diet to get a “skinny” vanilla Frappuccino, which can be made with almond milk or heavy cream, since it’s the most carbs a person should have during the day to keep ketosis.
Keto Pink Drink
Request a Passion Iced Tea foundation with the opportunity to have a scoop of dried strawberries, and to make it with whole milk (if you’re dairy-free, you can use the alternative milk choice listed). Sugar-free vanilla syrup sweetens the deal.
Cinnamon Dolce Iced Coffee
Begin with a cup of black coffee, combine it with your choice of dairy, and finish it off with the sugar-free Cinnamon Dolce flavouring. Opt for a sugar-free vanilla syrup and request for some cinnamon powder.
Creamy Chai Tea
Choose whether you want it served hot or cold; both will provide your tongue with a scrumptious mix of heat and velvety delight. You may want to add Stevia or Splenda if you want a sweeter taste. In addition to the great taste, you’ll also be able to benefit from the chai’s anti-inflammatory properties.