The keto diet has become one of the most popular diets for weight loss and overall health in recent years. This very low-carb, high-fat diet puts the body into a state of ketosis, which allows the body to burn fat for energy instead of carbs.
To stay in ketosis, keto dieters must restrict their carb intake to around 5-10% of total calories per day. This means reading nutrition labels closely and avoiding foods with added sugars and other carb-heavy ingredients.
For keto coffee drinkers, choosing the right creamer can be tricky. While heavy cream is always keto-friendly, many commercial creamers contain added sugars and other ingredients that can kick you out of ketosis.
Coffee Mate’s Sugar Free French Vanilla flavored creamer claims to be keto-approved, but is this truly the case? Let’s take a closer look at the ingredients and nutrition facts.
Ingredients in Coffee Mate Sugar Free French Vanilla Creamer
Here is the full ingredient list for Coffee Mate’s Sugar Free French Vanilla creamer:
– Water
– Hydrogenated Coconut and Palm Kernel Oils
– Less than 0.5% of Natural and Artificial Flavor
– Potassium Sorbate
– Sodium Caseinate
– Dipotassium Phosphate
– Mono and Diglycerides
– Sucralose
– Artificial Color
– Vitamin A Palmitate
Right off the bat, there are a few concerning ingredients for keto dieters. Let’s break them down:
Hydrogenated Oils – The coconut and palm kernel oils have been hydrogenated, meaning they have been processed to increase shelf life and texture. However, this process also creates unhealthy trans fats. Trans fats have been shown to increase heart disease risk and inflammation.
Natural and Artificial Flavors – The exact sources of these mystery flavors are not disclosed. Artificial flavors in particular can sometimes contain hidden sugars or carbohydrates.
Sucralose – This is an artificial zero-calorie sweetener. While sucralose does not directly impact blood sugar or insulin levels, some research indicates it may disrupt healthy gut bacteria. Many keto experts recommend avoiding all artificial sweeteners.
Artificial Color – Artificial food coloring serves no nutritional purpose and may promote inflammation and other health issues when consumed regularly.
So right away, this product contains some ingredients that many keto followers try to avoid. But what about the macros?
Nutrition Facts for Coffee Mate Sugar Free French Vanilla Creamer
Here are the nutrition facts for a 1 tablespoon (15ml) serving of Coffee Mate Sugar Free French Vanilla creamer:
| Nutrition Facts | 1 Tablespoon (15ml) |
|---|---|
| Calories | 25 |
| Fat | 2.5g |
| Saturated Fat | 2g |
| Trans Fat | 0g |
| Cholesterol | 5mg |
| Sodium | 35mg |
| Total Carbohydrate | 0g |
| Dietary Fiber | 0g |
| Total Sugars | 0g |
| Protein | 0g |
The low carb and sugar counts are promising for keto. With 0g net carbs and 0g sugar per serving, this creamer should not directly impact blood sugar or ketosis.
However, when looking at the macros as percentages of total calories, a few issues arise:
- Fat provides 90% of the calories
- Saturated fat provides 70% of the calories
- Protein provides 0% of the calories
This extremely high saturated fat percentage is alarming, even on a high-fat ketogenic diet. Consuming so much saturated fat without any balancing protein or carbs can potentially raise LDL cholesterol levels.
Some keto experts recommend limiting saturated fat to no more than 50% of total calories. This creamer does not align with that guideline.
Is Coffee Mate Sugar Free French Vanilla Creamer Keto-Friendly?
Based on the ingredient list and nutrition facts, Coffee Mate Sugar Free French Vanilla creamer appears to meet the basic keto standards of low net carbs and zero sugar.
However, the highly processed ingredients and disproportionate saturated fat content give reason for caution. Here are the key takeaways:
- Contains hydrogenated oils and artificial flavors/colors which may promote inflammation and other issues.
- Despite 0g net carbs and 0g sugar, provides almost no protein or nutritional value.
- 70% of calories come from saturated fat, which is likely too high for most keto dieters.
For these reasons, many keto experts would not consider this an optimal keto-friendly creamer choice.
While an occasional tablespoon may not knock you out of ketosis, regularly using this creamer could stall weight loss or cause other problems due to the unhealthy ingredients.
Healthier Keto Creamer Alternatives
If you want to add flavor to your coffee on keto, there are better options than Coffee Mate’s Sugar Free French Vanilla. Here are some healthier keto-approved creamers to consider:
Heavy Whipping Cream – This is the gold standard keto coffee creamer. Heavy cream provides saturated fat, calories, and a minimal amount of carbs per serving. Be sure to account for the calories if weight loss is a goal.
Coconut Milk – Full-fat canned coconut milk makes a delicious non-dairy creamer. Opt for unsweetened varieties without any additives. Shake the can well before pouring to evenly distribute the fat.
Unsweetened Almond Milk – Almond milk contains just 1g net carb per cup, making it keto-friendly in moderation. The nutty flavor pairs nicely with coffee.
MCT Oil – Medium chain triglyceride oil provides fatty acids that can help sustain ketosis. Add just 1/2 to 1 teaspoon per cup of coffee. Too much MCT oil may cause digestive issues.
Nut Pods – These creamers are made from coconut milk and almond milk blended with real nuts and flavors. The ingredients are dairy-free, sugar-free and low carb.
The Bottom Line
Coffee Mate’s Sugar Free French Vanilla creamer won’t directly break ketosis due to 0g net carbs and 0g sugar. However, the low protein content, highly processed ingredients, and disproportionate saturated fat content make it a poor choice for keto dieters.
Sticking to simple, whole food ingredients as much as possible is always the best practice on keto. Heavy cream, coconut milk, unsweetened nut milks or MCT oil make healthier choices for keto coffee creamer.
