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Can I use creamer in coffee on keto?

Some coffee creamers won't work on a keto diet, as they contain too many grams of carbs and sugar, which could kick you out of ketosis. Choosing a high fat, low carb creamer or making your own will be the best option.

healthline.com - 8 Best Keto Coffee Creamers of 2022 - Healthline

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We do the research so you can find trusted products for your health and wellness. Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we:

Healthline only shows you brands and products that we stand behind.

We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process. That doesn’t mean you have to drink your coffee black, though. Many keto-friendly coffee creamer options exist, which you can buy or make at home. The key is choosing a healthy option made with mostly whole ingredients. While coffee itself is keto-friendly, many coffee creamers are not. They can be high in both sugar and carbs. To get the proposed benefits of the keto diet, you typically limit carbs to fewer than 50 grams per day ( 1 ). The ketogenic, or keto, diet is a high fat, very low carb diet originally developed to help individuals with epilepsy. It has since been linked to health benefits like weight loss and improved blood sugar control ( 1 , 2 , 3 ). It can be hard to know what coffee creamers will fit on a keto diet. We chose the best keto coffee creamers based on the following criteria:

Here are the 11 best store-bought and homemade keto coffee creamers.

A note on price We indicate the price range for each product with dollar signs ($ to $$$). One dollar sign suggests that the product is rather affordable, whereas three signs indicate a somewhat higher price range. Prices for the items in this list range from around $0.20–2.00 per ounce or fluid ounce (30 grams or 30 mL). $ = under $1 per ounce

= under $1 per ounce $$ = $1–2 per ounce

= $1–2 per ounce $$$ = over $2 per ounce

Best keto coffee creamer with MCT oil

Price: $$

This popular keto-friendly creamer is made with medium-chain triglyceride (MCT) oil, ghee, coconut oil, cacao butter, and sunflower lecithin to create a creamy, high fat creamer to help promote ketosis. MCTs are a type of saturated fat that has been shown to be better for ketone production and maintaining ketosis than long-chain fatty acids ( 4 , 5 ). Ketosis is a metabolic state in which your body breaks down fat into molecules called ketones, which are used for energy when your glucose (sugar) supply is limited ( 6 ). Plus, though more research is needed, it seems that MCT oil may aid with fat loss and exercise performance ( 7 , 8 ). One tablespoon (15 mL) of this creamer has 120 calories, 14 grams of fat, and 0 grams of carbs, sugar, and protein (9). Since there aren’t any emulsifiers in this product, you’ll want to use a blender to combine it with your coffee. The company recommends mixing 1 tablespoon (15 mL) of the creamer and your brewed coffee in a blender or using a hand-held immersion blender.

Pros contains 0 grams of sugar

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contains MCT oil Cons does not contain emulsifiers, so you’ll need to blend it into your coffee

Best cacao-based keto coffee creamer

Price: $$

Available in four flavors, the original flavor of this keto coffee creamer is made with just three ingredients: virgin coconut oil, grass-fed ghee, and raw cacao powder. Raw cacao powder is made from unroasted cacao beans. It’s a rich source of magnesium, as well as flavonols, which are plant compounds with antioxidant properties ( 10 , 11 ). This acts as the only sweetener in this creamer, so there are no added sugars or artificial sweeteners. Magnesium has numerous important functions in the body and brain, including aiding muscle contractions, bone formation, and blood pressure regulation. Flavonols have been linked to improvements in brain and heart health ( 12 , 13 , 14 ). One tablespoon (15 mL) of the mocha flavor has 120 calories, 12 grams of fat, 0 grams of protein, 2 grams of carbs, and 0 grams of sugar (15).

Pros comes in 4 different flavors

contains magnesium and flavonols

has 0 grams of sugar Cons should be blended for the best texture

Best budget-friendly keto coffee creamer

Price: $

Soy-free, dairy-free, and gluten-free, this plant-based coffee creamer is a good option for individuals with allergies or those who prefer to avoid dairy products. Califia Farms’ creamer is also vegan-friendly, as it’s made from a base of unsweetened almond milk and coconut cream. Overall, the ingredient list is quite short and free from any added or artificial sweeteners. While low in fat, with just 1.5 grams per 2 tablespoons (30 mL), it’s also one of the lowest calorie options, with just 15 calories per serving. This creamer doesn’t contain any sugar or carbs, so you don’t have to worry about it kicking you out of ketosis (16).

Pros affordable

0 grams of sugar

vegan and gluten-free Cons low in fat, which may not be ideal for keto diets

Best vegan keto coffee creamer

Price: $$

This powdered keto creamer comes in 7 different flavors, including unsweetened, and doesn’t have to be refrigerated. It’s also vegan-friendly, gluten-free, soy-free, and dairy-free. Ingredient-wise, it’s free from sugar additives, artificial ingredients, sweeteners, and artificial colors. Instead, the creamer is made from just three ingredients — coconut milk powder, Aquamin, and extra virgin coconut oil. Aquamin is a multimineral supplement derived from sea algae. Since it is rich in calcium and magnesium, it may have benefits for bone health ( 17 ). While research is limited, an animal study suggests that Aquamin may help promote bone formation and slow bone loss ( 17 ). One tablespoon (6 grams) of the powder provides 40 calories, 3.5 grams of fat, 2 grams of carbs, 1 gram of sugar, and 0 grams of protein (18).

Pros no refrigeration required

free from additives and artificial ingredients Cons limited research done on Aquamin

Best heavy whipping cream

Price: $

While not technically a coffee creamer, heavy whipping cream is high fat and low carb and can add a delicious richness to your morning cup of coffee. Additionally, heavy whipping cream is a good source of many essential nutrients. It’s particularly high in vitamin A, which is important for eye health and a strong immune system ( 19 , 20 , 21 ).

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However, some brands of whipping cream may contain a stabilizer, such as carrageenan (a seaweed extract for thickening), and an emulsifier, such as polysorbate 80. Organic Valley Heavy Whipping Cream is made from just two ingredients: organic cream from pasture-raised cows and gellan gum, a natural stabilizer. As a result, it’s free from artificial colors, preservatives, antibiotics, and synthetic hormones. Just keep in mind that heavy whipping cream is quite high in calories. One tablespoon (15 mL) provides 50 calories, 6 grams of fat, and 0 grams of carbs and sugar (22).

Pros affordable

free from artificial ingredients and preservatives Cons calories may be too high for some preferences

Best keto coffee creamer sweetened with coconut sugar

Price: $$$

For those who prefer coconut sugar, this keto-friendly coffee creamer contains just 1 gram of sugar. It’s worth noting that this creamer does contain 3 grams of carbs, which may be higher than some people prefer on a keto diet. And if you prefer to avoid stevia extract as a sweetener, this does still contain some in addition to the coconut sugar. It also contains MCTs, which are better for maintaining ketosis than long-chain fatty acids ( 4 , 5 ). One 2-teaspoon (5-gram) serving of the unsweetened flavor contains just 25 calories, 1.5 grams of fat, 3 grams of carbs, and 0 grams of sugar (24).

Pros only 25 calories per serving

no refrigeration required Cons expensive

3 grams of carbs may be higher than some prefer

Best sugar-free keto coffee creamer

Price: $

This keto creamer is sugar-free, lactose-free, and gluten-free.

It comes in 3 different flavors: original, vanilla, and sweet cream. Original is unsweetened, whereas the vanilla and sweet cream flavors are sweetened with a combination of monk fruit and stevia. One 3-tablespoon (44-mL) serving of the original flavor contains 40 calories, 3.5 grams of fat, 0 grams of carbs and sugar, and 2 grams of protein (25). Keep in mind the creamer may clump a bit when mixed into hot coffee, so you’ll want to blend it in.

Pros sugar-free

affordable Cons needs to be blended

Best grass-fed keto coffee creamer

Price: $$

Bulletproof Original Creamer is made with grass-fed butter, which has a better ratio of omega-6 and omega-3 fatty acids than regular butter ( 30 ). This may help reduce the risk of cardiovascular and other chronic diseases ( 30 ). This creamer comes in an original flavor, which is unsweetened, as well as hazelnut and vanilla flavors, which are sweetened with stevia. As with many keto creamers, you’ll want to blend this one with your coffee or mix it in with a handheld frother. One 1-scoop (14-gram) serving of the original flavor contains 100 calories, 10 grams of fat, and 3 grams of carbs (31).

healthline.com - 8 Best Keto Coffee Creamers of 2022 - Healthline

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