Bulletproof Coffee Without Butter What Is Ghee
Ghee is basically butter separated into its dairy and non-dairy parts. Its heated to a point where the oil separates from the milk, so the dairy portion of butter is removed and whats left is the only the clarified oil.
If you have issues with dairy, ghee is a healthier alternative to using butter and is great for people who cant have or want to stay away from dairy. Learn more about Ghee here.
See, you still have a way to have that keto butter coffee!
How To Order A Keto Latte At Starbucks
Order a keto-friendly latte at Starbucks by simply ordering a latte with unsweetened almond milk and no added sugar. You can have them add stevia for a sweeter drink, and you can add any of the sugar-free syrups they offer.
As weve covered above, the biggest culprit in a latte is the milk.
Starbucks uses 2% milk by default, so youll want to make sure you modify that. Almond, coconut, or heavy cream are your best options for a creamer that is keto-friendly.
Here is the best way to order a latte at Starbucks that wont compromise your keto or your health:
- Order a latte or Flat White
- Ask for almond milk, coconut milk, or heavy cream for the steamed milk
- Avoid syrups or sugars unless stevia is an option
Of course, you can also order an Americano, espresso shot, or a cafe au lait and get steamed almond, coconut milk, or heavy cream added.
Love keto but also love Mexican food?
Being a native Texan who struggles with weight, I get it! Luckily, in a recent article, I break down everything you need to know about eating at a Mexican restaurant and staying on the keto diet!
I knew to avoid stuff like tortillas, but I was really surprised at how keto-friendly other dishes are that taste amazing!
Just click the link to read it on my site.
Carb Content Of Almond Milk
Almond milk comes in two general varieties unsweetened and sweetened.
While its nutritional content varies by brand and flavor, unsweetened varieties are lower in calories, carbs, and sugar than those that are sweetened. One cup of each provides approximately (
|37% of the Daily Value||35% of the DV|
|4% of the DV||4% of the DV|
Whether almond milk can fit into a keto diet depends on the type and what else youre eating and drinking during the day.
On a standard keto diet, carb intake is typically restricted to just 510% of calories. This means that for a 2,000-calorie diet, carbs would be limited to 2050 grams per day .
Unsweetened almond milk contains just 1.4 grams of carbs per 1 cup , as well as 37% of the DV for calcium and 46% of the DV for vitamin E, making it a good option for a healthy keto diet .
On the other hand, sweetened almond milk is much harder to fit into a keto diet, as it contains 16 grams of carbs and 15 grams of sugar .
Including sweetened varieties will greatly limit your ability to include other nutritious sources of carbs, such as low carb fruits and vegetables, throughout the day.
Unsweetened almond milk contains just 1.4 grams of carbs and is rich in important nutrients when fortified, making it a nutritious, keto-friendly option. In contrast, sweetened almond milk is too high in carbs and sugar to fit into a healthy keto diet.
For example, cows milk is not as keto-friendly due to its relatively high carb content.
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Can You Drink Alcohol On The Keto Diet
Hardcore keto followers may want to avoid happy hour altogether, as alcohol “stops fat loss dead in its tracks,” Israetel says. Drinking alcohol temporarily bumps you out of ketosis.
If you really want to celebrate that job promotion or toast your best friend’s wedding, opt for the hard stuff, like vodka and whiskey . Wine and beer tend to be higher in carbs.
You can also try your hand at making your own low-carb, keto-friendly cocktail.
When Should Almond Milk Be Avoided On A Keto Diet
Unless you have a nut allergy, almond milk is a relatively safe option for the ketogenic diet. However, if youre worried about the carbs in almond milk, hopefully this section will help clear things up.
In a cup of unsweetened almond milk you will consume 35 calories, 1 gram of protein, 2.5 grams of fat, and 2 grams of total carbs. There is no dietary fiber in almond milk, so the net carb count also comes out to 2 grams.
While almond milk does contain some traces of carbs, 2 grams is not enough cause for concern. Therefore, almond milk is perfectly suitable to consume on a low-carb diet.
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Milk To Avoid On Keto
Unfortunately, on the keto diet there are some milk alternatives that need to be bypassed. Any milks made with carb-based ingredients like oat or rice are a no-go.
Case in point: one cup of unsweetened rice milk contains 22 grams of carbs, of which 12.7g of that is sugar and a mere 0.72g is fiber, leaving you with a net 21 grams of carbs. Unsweetened oat milk is slightly better with one cup providing around 12g net carbs.
And what about unsweetened soy milk? Even thats a bit of a gray area. While the nutritional profile of soy milk is similar to that of dairy, there are often concerns over soy milk with respect to GMOs and phytoestrogens.
Well talk more about this later on.
What Is The Difference Between Mct Oil And Coconut Oil
MCT oil is often derived from coconut oil, though there are other food-based sources. Coconut oil contains medium-chain triglycerides, but in relatively small amounts.
MCT oil is popular with keto dieters because it is highly concentrated and thought to provide more fat burning and brain boosting properties.2
You can use coconut oil interchangeably for MCT oil in our keto latte recipe. Because MCT oil contains more MCTs , it is usually more expensive.
Coconut oil still provides many of the nutritional benefits of MCT oil, at a lower cost.
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Can You Have Heavy Cream On Keto
If you can have cow dairy in your diet, then heavy cream is a great keto milk option, though it doesnt really have the same taste or mouth-feel as cows milk because it is so creamy and high in fat that its almost greasy. But its the high-fat content that makes heavy cream the perfect keto milk for those following intensive therapeutic ketogenic diets where only 20 grams of carbohydrates per day are allowed. For more on that check out my Interview with the Top Keto Diet Expert in the World.
Looking For Some Keto Drink Recipes Check These Out
- Tired of the same old bulletproof coffee each morning? Love Caramel but not the sugar? This Keto Iced Caramel Macchiato is the answer!
- If you’re looking for an authentic Chai recipe, rather than a Westernized version of it, this is the one! Make an authentic Masala Chai in under 4 minutes in your Instant Pot!
- Use dried hibiscus leaves to make a lovely, refreshing Agua De Jamaica or Hibiscus Tea in your Instant Pot or Pressure Cooker!
I hope this has both taken the mystery out of ordering keto friendly Starbucks coffee as well as given you some new favorites to try! Be sure to report back if you come up with a magical Keto friendly combination youd like to share!
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Can You Drink Coffee On A Ketogenic Diet
This post may be sponsored or contain affiliate links. All opinions remain our own.
Are you one of those people whose first task in the morning is boiling the kettle for a cup of coffee?
When starting a low carb diet, it entails making significant changes in your eating habits. You avoid typical high-carb food such as bread, pasta, potatoes, and sweets as they have no place.
Some people manage the transition to high-fat eating only to struggle or set themselves back with liquids.
Many drinks contain too many carbohydrates to be part of a keto lifestyle, including fizzy drinks, fruit juice, energy drinks, milk, and alcoholic beverages.
Coffee is one of the most consumed beverages in the world, and many people cannot begin the day without first consuming a cup. We start drinking it from a young age and can be hard to give up entirely.
If you feel that you cannot function without your cup of joe or caffeine, you may wonder if you can drink coffee on a ketogenic diet and stay in ketosis?
What Is Keto Coffee
Nutritionists who help their clients navigate the ins-and-outs of the Keto diet often suggest something called keto coffee as a fat-laden substitute for their normal morning coffee. Its sometimes called bulletproof coffee, although the person who came up with the recipe now sells his own line of trademarked products.
Keto coffee is essentially black coffee with several added ingredients that help the body achieve or stay in ketosis.
The first ingredient is MCT oil . MCT stands for medium-chain triglycerides that describes the oils unique molecular composition which provides the body with a quick source of additional ketones.
Both options contain high amounts of healthy fats and a key to the keto diet is replacing carbohydrates with lots and lots of healthy fat. Yes, cream has a lot of fat as well, but ghee and grass-fed butter are better choices. Grass-fed butter contains less than a gram of carbs and ghee is carb-free, while the cream you add to coffee may contain several grams of carbohydrates.
What does keto coffee taste like? Its actually quite good once you get used to it, something like a nuttier-tasting latte but heavier, richer and with a somewhat-oily mouth feel. Is it a good substitute for coffee with added milk, cream or non-dairy creamer? Thats up to your taste buds.
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Does Coffee Burn Fat
It sounds too good to be true, but there are numerous studies linking coffee and fat loss. Caffeine intake can have the following impact on weight loss by:
- Increasing the levels of adrenaline in the bloodstream, which then signals fat tissues to start breaking down fat cells.
- Stimulating the release of feel good chemicals in the brain, so you feel more awake and have higher energy levels. This in turn can improve the effectiveness of exercise and create greater fat loss.
- Increasing resting metabolic rate, which causes the body to burn more fat even when youre not exercising.1
Our keto latte takes it one step further. Thats because in addition to the caffeine, our keto bulletproof coffee has plenty of the beneficial fats that are absolutely crucial for getting into ketosis and staying there.
Once in ketosis, the body burns fat for fuel and energy. Eating fat helps the body burn fat!
Can You Drink Juice On The Keto Diet
Only if it’s “diet” juice or reduced-sugar juice.
Most fruit juices are high in carbohydrates , which makes them almost impossible to drink on the keto diet, according to Mike Israetel, a sports nutrition consultant and former professor of exercise science at Temple University in Philadelphia.
Case in point: An 8-ounce ounces of cranberry juice has 30 grams of carbs. Apple juice? That’s roughly 24 grams of carbs.
That said, there are diet or reduced sugar juices that contain minimal carbohydrates, making them good keto-friendly drinks.
These products are packaged similarly to the full-calorie versions, so Israetel says you’ll need to read the nutrition label to ensure your juices are really low-carb.
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What Is Coffee Cake
Coffee cake is a sweet and buttery cake that is usually topped with streusel or glaze and eaten with coffee. This dense, single-layered cake originated in Europe in the 17th century and was paired with coffee in Germany, Scandinavia, and the Netherlands. Coffee cake became important to a tradition called kaffeeklatsch, which was were people would drink caffeine and eat coffee cake while gossiping with neighbors. Once these communities emigrated to America, they brought the kaffeeklatsch tradition with them and coffee cakes became immensely popular. Coffee cakes are now part of American home baking recipes and can be found in nearly any café.
Can Black Coffee Kick You Out Of Ketosis
No. Black coffee will not kick you out of ketosis since it has no carbs whatsoever. Just ensure no sugar is added. If you want it sweet, use stevia or you can add a sugar-free syrup.
Black coffee also contains the least amount of calories, which will not boost your blood sugar. Lastly, the caffeine in black coffee helps your metabolism while on Keto.
Most keto dieters believe that taking black coffee in the morning increases the production of ketones in the body. They believe this speeds up the process of burning excessive fats and cabs.
But remember, caffeine is a stimulant, and too much uptake is not healthy. So while a cup or 2 can be a great way to wake up, more does not necessarily produce better results.
When making your coffee, you can also add MCT oils. These are commonly added by people who love BulletProof Coffee.
MCT oils are fats that are found in different oils such as:
- Coconut oil
They can help to boost metabolism and help in weight loss.
While on the keto diet, you can also make your coffee using keto-approved creamers such as almond milk or coconut milk. If you prefer it sweet, stevia is an all-natural sweetener made from plants that wont affect your ketosis.
Since its twice as sweet as sugar, you also dont need a lot of it.
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What To Avoid In Keto Milks
If youre not going to make your own keto milk, there are plenty of store-bought options available for you. However, be mindful of a few things when youre looking:
1. Grain-based milks Oat milk and rice milk are the two most common grain-based milks, which tend to have higher carb counts than dairy milk, even if they contain a relatively clean ingredient list. Theyre typically not considered keto.
2. Lactose-free milk Just because it doesnt contain lactose doesnt mean its exempt from sugar and carbs. Rather, the lactose is converted into sugars that are easier for the body to digest.
3. Sweetened milks Make sure the milk you purchase is unsweetened and keto-friendly. If you see anything like cane sugar, cane syrup, cane juice, or the like, avoid it.
4. Flavored milk products Flavoring usually equates to sugar. However, there are many unsweetened vanilla keto milk alternatives that dont contain sugar and are keto-friendly.
5. Additives, thickeners, and anything else artificial Making dairy-free products affordable for consumers generally means adding a handful of cheap ingredients that mimic their natural counterparts. Although additives arent likely to do harm in small amounts, they can cause digestive discomfort, so its best to limit the number of ingredients on the product you buy.
How To Use Homemade Coffee Creamer
Nothing real fancy here, simply add the homemade keto coffee creamer to your hot or iced coffee. Try starting off with 2 tablespoons and increase it as needed. Id say most people will use between 2-4 tablespoons for their coffee.
You also could add a little bit of this low carb coffee creamer to your Keto Coffee also known as Bulletproof Coffee.
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Best Keto Coffee Creamers: Great Milk And Cream Substitutes
This is an evidence based article
This article has been written by experts and fact-checked by experts, including licensed nutritionists, dietitians or medical professionals. The information in the article is based on scientific studies and research.
It is designed to be honest, unbiased and objective, and opinions from both sides of an argument are presented wherever there is disagreement.
The scientific references in this article are clickable links to peer-reviewed research material on the subject being discussed.
If theres one thing that most people know about the keto diet, its this: there are a whole lot of foods and beverages that youre not allowed to eat or drink.
They may also know this: most beverages are off-limits.
The reason is simple. On a keto diet, you have to drastically restrict your carbohydrate intake, and the number one carb culprit is sugar. Needless to say, almost all of the drinks we commonly consume every day, like soda, fruit juice, milk, beer and mixed drinks, are loaded with sugar.
Water is fine on keto, as are tea and coffee but with a big caveat for those last two. Adding milk to your tea or coffee is a bad idea, and there are limits on how much cream you can use before you get yourself into trouble.
Most non-dairy coffee creamers are high in sugar and carbs as well, which leads to a big problem for regular coffee drinkers. If youre following the keto diet, do you have to take your coffee black?
The Best Keto And Low
So, what are your options?
If youre looking for the same creamy taste as regular milk with nearly a fraction of the carbs, nut or seeds milks are you best option, along with high-fat coconut alternatives. Theyre low carb and virtually sugar-free, making them the perfect substitute for dairy-based milks.
Here are our top 7 keto-friendly milk recommendations Pair with some keto cereal for a healthier alternative to a high sugar breakfast.:
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