Whether or not you can have coffee creamers on a keto diet depends on the specific ingredients and nutrition information. Many popular coffee creamers are high in carbs and sugar which should be limited on keto. However, there are some keto-friendly options available.
Keto Diet Overview
The ketogenic or “keto” diet is a very low-carb, high-fat diet that forces your body to burn fats rather than carbs for energy. This metabolic state is known as ketosis. On keto, carbs are typically limited to 50 grams or less per day. The majority of calories come from fat with moderate protein.
To get into ketosis and stay there, it’s important to choose low-carb foods and avoid high-carb options like bread, pasta, rice, beans, fruit, starchy veggies, and of course – sugary foods. While small amounts of dairy are allowed, products like coffee creamers can be tricky due to added sugars.
Carb and Sugar Content in Coffee Creamers
Here are the carb counts per serving for some popular coffee creamer options:
| Coffee Creamer | Carbs per Serving |
|---|---|
| Liquid non-dairy creamers | 2-5 grams |
| Powdered non-dairy creamers | 1-3 grams |
| Half & half | 0.5 grams |
| Heavy whipping cream | 0.4 grams |
| Sweetened condensed milk | 16 grams |
As you can see, some coffee creamers are quite high in carbs, especially flavored and sweetened varieties. Heavy cream and half & half contain minimal carbs so these are good keto choices.
Sugar content is also important to consider. Many liquid and powdered non-dairy creamers contain 1-4 grams of added sugars per serving. Condensed milk has a whopping 16 grams of sugar per serving. On keto, it’s recommended to limit added sugars to 25 grams or less per day.
Low-Carb Keto Coffee Creamer Options
Here are some good keto-friendly options for coffee creamers:
- Heavy whipping cream – minimal carbs and great texture
- Half & half – lower fat than heavy cream but still keto-friendly
- Unsweetened nut milks like almond or coconut milk – watch carb counts and additives
- Homemade nut milk creamers – make your own with just nuts, water, and spices
- MCT oil – provides creamy texture without carbs or protein
- Ghee or butter – imparts luxurious mouth-feel
- Cream cheese or mascarpone cheese
When buying pre-made nut milk or other creamers, inspect the label carefully and look for “unsweetened” varieties with minimal ingredients and no added sugars. Avoid any with added corn syrup, sucrose, glucose, or flavorings which spike up the carbs.
How to Make Keto-Friendly Coffee Creamers
It’s easy to make your own custom keto coffee creamers at home. Here are some recipes to try:
Homemade Nut Milk Creamer
Ingredients:
- 1 cup raw almonds, cashews, or other nuts
- 3 cups filtered water
- Pinch of salt
- Optional: vanilla, cocoa powder, cinnamon
Instructions:
- Soak nuts overnight, then drain and rinse.
- Blend nuts with water, salt, and any optional flavors.
- Strain through nut milk bag or cheesecloth.
- Store in fridge up to one week.
- Shake or blend before using to remix separated cream.
Coconut Creamer
Ingredients:
- 1 can full-fat coconut milk
- 1 cup water
- 1 tsp vanilla extract
- Sweetener if desired
Instructions:
- Refrigerate can of coconut milk overnight.
- Open can and scoop thick coconut cream into a blender.
- Add water, vanilla, and optional sweetener.
- Blend until smooth and creamy.
- Store in fridge up to one week.
Butter Coffee
Ingredients:
- 1-2 tbsp grass-fed butter or ghee
- 1-2 tbsp MCT oil
- 1 cup hot coffee
- Optional: cinnamon, vanilla
Instructions:
- Brew coffee and pour into blender.
- Add butter, MCT oil, and any spices.
- Blend for 20-30 seconds until creamy.
- Pour into mug and enjoy.
Conclusion
It’s easy to enjoy delicious and keto-friendly coffee creamers once you know what to look for. Read labels to avoid added sugars. Stick with simple whole foods like heavy cream, half & half, unsweetened nut milks, coconut milk, butter, and MCT oil. Making your own nut milk creamer only takes a few minutes. With some mindfulness, coffee creamers can definitely be included on a ketogenic diet.
