Coffee is the thing that keeps many of us sane in the mornings. Some like it black, but most people prefer to drink it sweet. Now that you’ve started keto, you may be wondering what to do about your coffee.
Can I put sugar in my coffee while on the keto diet? You can’t use sugar to sweeten your coffee while following a ketogenic diet. Instead, you’ll want to look at other options to sweeten your coffee.
Can I Have Sugar With My Coffee On Keto?
One of the most challenging things you can do for yourself is starting healthy habits and improving your diet. You have to be mentally tough to make it work. You need to have a lot of will power and a ton of dedication to cut foods from your diet while your body is making you think it needs them.
Carbohydrates, and more specifically sugar, are the worst when it comes to cravings. When starting keto, you are cutting out grains and sugars, and this freaks your body out. Even though you’re eliminating unhealthy items, your body is so used to them that it thinks something is wrong. Your brain will send signals that it wants these items, which becomes cravings.
Even though a ketogenic diet restricts these foods, I always seem to hear the same question over and over. Can I still have my coffee? Fear not because you do not have to give it up, but you may need to change the way you drink it.
I don’t know about you, but if I weren’t allowed to have my coffee, I’d probably be catching a charge of some sort. Giving up coffee typically leads to symptoms of caffeine withdrawal, with headaches being the worst of them. The good news is that there is no need to give it up at all!
If you are like I used to be and used to put cream and sugar in your coffee, you need to be ready to make some adjustments. Fortunately, there are plenty of ways that you can still enjoy your coffee while staying in ketosis.
How Do You Sweeten Coffee On A Keto Diet?
Since you have to ditch the sugar when starting keto, many people find it challenging to sweeten their coffee. The good news is there are many low-carb sweeteners on the market that will make your coffee taste just as good.
Sucralose – Sucralose is my go-to sweetener when making a hot cup of coffee. One of the most popular forms of Sucralose is Splenda. One of my favorite things about Sucralose is the fact that it doesn’t have the bitter aftertaste found in many sugar substitutes.
One thing I don’t like about Splenda is the fact that it also contains dextrose and maltodextrin. These ingredients take it from a calorie-free and carb-free option. Instead, one serving has three calories and one carb. Not a huge difference, but still a little frustrating.
My favorite way to put Sucralose in my coffee is by using concentrated EZ-Sweetz drops. It tastes just like sugar, and one single drop is the equivalent of one pack of Splenda. Best of all, it contains no carbs or calories.
Monk Fruit Sweetener – The monk fruit plant is found in China. Monk fruit sweetener is the natural sweetener that is extracted from the plant. Since it contains no carbs or calories, it makes for an excellent addition to a ketogenic diet.
When using this sweetener, you’ll use it exactly as you would use sugar. If you used one tablespoon of sugar, you’ll use one tablespoon of monk fruit sweetener instead. If you are sensitive to the sweetness of sugar, I recommend replacing it in half increments, using 1/2 tablespoon for every tablespoon of sugar, and working your way up.
One benefit that monk fruit sweetener has is that it contains mogrosides, a natural antioxidant that stimulates your body to release insulin. This helps move sugar out of your bloodstream and keeps your sugar levels from spiking.
It’s important to note that not all monk fruit sweetener is created equally. Some brands add non-keto items such as honey or molasses, which defeats the purpose. Be sure to always check the ingredients before using.
Stevia – Here is another natural form of sweetness that doesn’t have any carbohydrates or calories. What makes Stevia unique is that a study published in the Avicenna Journal of Medical Biotechnology shows that it can aid in lowering your blood sugar.
If you’re going to use Stevia, keep in mind that it is far sweeter than sugar. If a recipe calls for a cup, you will only need to use a single teaspoon of Stevia.
Xylitol – You may have already eaten foods made with xylitol and haven’t eaten known it. This sugar alcohol is the replacement of choice for food manufacturers who make sugar-free candy and gum.
Technically, xylitol has a few grams of carbohydrates, but since it’s in the form of sugar alcohol and doesn’t alter your blood sugar, these carbs are deducted when figuring out the net carbs consumed.
Be careful that you don’t have too much xylitol at one time, as it has been known to cause some uncomfortable stomach issues. Have you ever read the Amazon reviews for the sugar-free gummy bears? If not, you’re going to want to click here for a great laugh! To be fair, the gummy bears are delicious, and if you stick to about 5, you should be fine.
Erythritol – Last on my list of sweeteners is erythritol. If you try xylitol and find it just doesn’t work for you or your stomach, you might want to give this option a try. It’s another sugar alcohol, but it has a much smaller molecular weight. In terms anyone can understand, that means it’s not going to have you rushing to the bathroom.
This sugar alcohol also is deducted from your net carbs. If you like your coffee just a little sweet, this may be a good option because it’s only about 80% as sweet as sugar.
One thing I don’t care for when it comes to this option is that it doesn’t dissolve as well as other options. If you don’t stir it a LOT, whatever you put it in is going to be gritty, and that’s not good for a cup of coffee.
Other Ways To Enjoy Coffee On Keto
Protein Shake – This is my absolute favorite way to enjoy coffee. In fact, I like it so much that I don’t even use sweetener anymore. This is especially good if you enjoy iced coffee.
It’s so easy to make. Here’s all you do:
- Brew a pot of coffee
- Grab your large Blender Bottle shaker
- Take the little ball out of the shaker
- Pour 10 ounces of coffee into the shaker
- Pour in a full bottle of your favorite Premier Protein shake
- Fill with ice
- Put the lid on and shake
- Enjoy your iced coffee that will stop your craving for Starbucks
What about when the weather turns colder, and it’s fall, and all you want is pumpkin spice everything? I get it! I’m just as basic as you! I just discovered the pumpkin spice flavor, and you can bet I’ll be trying that next.
Heavy cream – Before you run to the store, let me be very clear. Heavy cream is NOT the same as half and half. I made this mistake once, and it kicked me right out of ketosis.
If you like creamer in your coffee and you just know there’s no way you’re going to be able to live without it, this might be your go-to option. Start with a couple of tablespoons, and if it’s still not sweet enough, add a little sweetener from the list above.
Grass-Fed Butter – I know this sounds weird, but hear me out. Adding a little bit of grass-fed butter gives your coffee a nice, smooth flavor. Many people enjoy the taste of just the coffee and butter, but you can add some sweetener if you need to.
Adding grass-fed butter to your coffee has shown to help with focus and mental clarity. It also fills you up and energizes you for hours.
Sugar-Free Syrups – If you’re used to flavors and super sweet coffee and you’ve decided to ignore my pleas to try the protein shakes, sugar-free syrups may be your thing. These syrups allow your sweet tooth to be satisfied without using actual sugar.
If you’re not sure what kind you’d like, Torani makes a variety pack that includes classic caramel, chocolate, classic hazelnut, and vanilla.
Black – I’m not even going to try to lie to you. This one isn’t for me. I’ve tried it, and I just can’t do it, but that doesn’t mean you’ll have the same experience. Black coffee is actually an excellent thing for keto. You gt to have coffee without any additives.
This is the healthiest way to have your coffee because it has minimal calories, and since there’s nothing in it, there is no way it’ll have any impact on your blood sugar.
Can I have coconut oil while on the keto diet? Yes, coconut oil is perfect for keto because it’s low in carbohydrates and has multiple health benefits.
What fruit can I eat on the keto diet? The best fruit options for keto include avocados, lemon, blackberries, watermelon, tomatoes, strawberries, cantaloupe, and raspberries.