How Keto-Friendly Is Coffee?

Keto is a popular low-carb, high-fat diet that is said to encourage weight loss by putting the body into a state of ketosis, and many people swear by it. However, the keto diet can be fairly strict, and following it does mean that lots of common treats, snacks, and beverages are off-limits. But some items are easier to cut out than others, and for many, enjoying a cup of coffee in the morning is a daily routine they don't want to give up. So just how badly will drinking coffee interfere with your keto diet?

The good news is, on its own, simple black coffee is very keto-friendly. It contains no carbohydrates or sugar and is very low in calories, and therefore is perfectly fine to enjoy on the keto diet, according to WebMD. However, not everyone likes their coffee black, and when people start adding lots of extra ingredients to their coffee, the drink can become much less keto-friendly.

Many specialty coffee drinks contain high amounts of sugar and carbs

Many coffee drinks that are available at shops like Starbucks can contain lots of syrup, sweeteners, and milks that are high in both carbs and sugar. However, there are plenty of substitutions that can be made so you can enjoy your favorite sweet coffee beverage while still sticking to the keto diet. For example, having a drink with a black coffee base and replacing carb-heavy, dairy-based milk with alternatives like coconut or soy milk will lower the sugar and carb content, according to Good Housekeeping.

Consuming high amounts of fat and nutrients is an important part of the keto diet, so many people recommend using heavy cream in place of regular milk, which will allow your body to remain in ketosis while also helping you feel full and satisfied for longer. If you like your coffee sweet, there are also plenty of sugar-free sweetener alternatives, like Splenda or sugar-free syrups, that you can add to your beverage to satisfy your sweet tooth while still sticking to the keto diet.

High-fat Bulletproof coffee is a popular, keto-friendly alternative

Another popular keto solution for coffee drinkers is substituting regular coffee for keto coffee, otherwise known as Bulletproof coffee. This coffee drink is low in carbs and sugar but high in healthy fats, making it the perfect way for many keto adherents to start their day. According to High Key, this specialty coffee is made by adding high fat ingredients, such as butter, ghee, or MCT oil, to a black coffee base. Extra flavor can be added with keto-friendly substitutes like heavy cream, sugar-free sweeteners like stevia, and spices like cinnamon, nutmeg, or vanilla extract. The end result is a tasty and satisfying coffee beverage that will give you an energy boost without ruining your diet.

So if you've been drinking coffee black your whole life, you won't have to change much when it comes to keeping your daily cup of joe keto-friendly. But even if you like your coffee on the sweet and creamy side, don't stress — with just a few minor adjustments — you can still enjoy a delicious coffee drink without messing with your diet.