The ketogenic diet enables the body to reach a state of ketosis in which fats are used as fuel to provide energy. This diet requires the intake of carbohydrates to be limited to 5-10% of total calories intake in order to enable the turning of fats into small molecules called ketones – the keto diet’s energy providers.
Among the beverages that can help reach and maintain a state of ketosis, keto coffee has become a popular choice in recent years. In this article, you will find all you need to know about this simple-to-make, excellent health benefits drink.
What is Keto coffee?
Keto coffee is your regular, high-quality coffee to which you can add certain fats.
Also known as “bulletproof” coffee, this drink was developed by entrepreneur David Asprey. During a trip to Tibet, David noted that residents added yak milk to their tea, this mix being a reliable source of energy in the morning. And that’s how he decided that coffee could be mixed with certain fats to provide the same benefits.
Why should you switch to keto coffee?
- It contains fewer carbohydrates
Regular coffee is usually served black or paired with milk, sugar or cream.
While black coffee contains 0 grams of net carbs, making it a fit choice for the keto diet, coffee with milk and/or cream is a different story.
For example, a coffee creamer can contain 5 grams of carbohydrates derived from sugars. While these 5 grams of carbs may not kick you off your ketosis, they will contribute to your daily carbs intake and allow some artificial sweeteners to “slip” through your otherwise healthy eating lifestyle.
Keto coffee is the perfect substitute for cream-and-sugar coffee because one cup contains just 1 gram of net carbohydrates.
- It helps manage your hunger
Keto coffee is packed with protein from collagen peptides and healthy fats from grass-fed butter and MCT oil.
This combination keeps you energised and feeling full until lunchtime, enabling your body to maintain ketosis and stay in shape since coffee suppresses hunger.
The 30 grams of fat in each cup of keto coffee helps stop the production of ghrelin, also known as the “hunger hormone”, which enables you to manage your hunger better.
Moreover, “fats are the last to leave the digestive tract and thus provide satiety”. Consuming healthy fats helps you avoid useless snacks and overeating.
- It provides energy and health benefits
Regular coffee creamers provide immediately-deployed energy, which fades as sugars are broken down. They can also impact insulin resistance, which increases the amount of insulin, leading to a higher risk of developing a chronic disease.
Keto coffee, on the other hand, provides a type of energy that lasts longer and also has benefits for health, such as improving the function of the brain, memory and concentration and decreasing the risk of developing Alzheimer’s and dementia as a result of MCT oil inclusion in regular diet.
What types of fat can you add to your regular coffee to turn it into keto coffee?
The main types of fat that you can use for this nutritious beverage are grass-fed butter and MCT oil.
Research has indicated that the type of food eaten by dairy cows influences the nutritional value of their milk and the products obtained from milk, including butter.
Grass-fed butter seems to be more nutritious than regular butter, as it contains higher doses of healthy unsaturated fatty acids such as omega-3, conjugated linoleic acid (CLA), and vitamin K2.
Omega-3 acids have anti-inflammatory properties, and CLA may reduce the risk of breast cancer, while vitamin K2 plays a crucial role in preserving bone and heart health.
This butter is also a reliable source of vitamin A, needed for the formation and development of bones, skin and teeth and beta carotene, a powerful antioxidant that protects cells against the damaging effect of free radicals.
MCT or Medium-Chain Triglyceride oil contains a shorter molecular structure called triglycerides. MCT is digested more easily than other types of oils or foods with longer chains of fats. MCT is obtained mainly from coconut oil, and capric acid is the most common type of MCT. Coconut oil is keto-friendly because it provides the amount of fat required by the ketogenic diet without bringing any carbs to your diet.
MCTs can be transformed into ketones, helping the body remain in ketosis. Added to coffee, MCT provides energy that lasts for a long time. That is possible because MCT enters the body cells without breaking down, making it an immediately available energy source.
How to make your own keto coffee
Making your keto coffee is easy – here is how:
1 cup of freshly brewed coffee
1 to 2 tbsp of MCT oil or Coconut oil
1 to 2 tbsp of grass-fed butter
Place all the ingredients into a blender and mix them for 15-30 seconds until they are smooth. To avoid fat floating on your drink, make sure you use a blender instead of mixing the ingredients manually.
Pour the keto coffee into your favourite mug and add some keto-friendly spices such as cinnamon to stimulate your metabolism or a few drops of stevia. If you follow a dairy-free or vegan diet, you can replace the grass-fed butter with cacao butter.
See the full keto coffee recipe.
The success of a tasty and healthy keto coffee depends mainly on the quality of its ingredients, including the coffee itself. Organic coffee, for example, gives you the guarantee it doesn’t contain preservatives or pesticide residues.
Keto coffee is a fast, healthy, easy-to-prepare beverage that will help you maintain a state of ketosis and meet your ketogenic diet objectives both in the short and the long term.
Should you need additional information about this beverage, feel free to contact me or stop by the store to have a chat.