Can I Have a Latte While on the Keto Diet?

I enjoy a good cup of coffee. But I also find it difficult to maintain my weight loss. So I’ve been wondering if I can drink a latte while on the keto diet.

Here’s what I’ve found out:

Yes, you can have a coffee while on the keto diet. In an 8 oz portion, a latte is produced with espresso, which contains no carbs, and heated 2 percent milk, which has 13 grams of carbs. Avoid all sweeteners except stevia and replace ordinary milk with unsweetened almond milk. Sugar-free syrups can also be used.

Even coffee drinkers struggle with the keto diet due to a lack of clarity on how the two are linked. If you’re a baby boomer like me, you’ve definitely wondered, “Can I drink a latte while on keto?”

The good news is that it is possible. Nothing prevents you from sipping your morning latte, as long as it’s the appropriate kind.

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What type of milk should you use in a Keto latte?

The finest milk for a keto latte is almond milk, which contains only 3.5 grams of carbohydrates per glass. That’s half the amount of coconut milk and only a quarter of the amount of ordinary milk used in lattes, which is typically 2%.

In a latte, you can use a variety of different milks. Some foods are better for keto than others.

Both whole milk and 2% milk contain many carbohydrates.

After all, most keto dieters aim to stick to a carb allowance of 50 grams per day. So you don’t want to waste a quarter of that on coffee in the morning!

As a result, non-dairy milk is the best option. I’m referring to almond or coconut milk that hasn’t been sweetened. Both of these foods are low in carbohydrates (1 gram per 8 oz serving). But, more crucially, both of those may be found in a plethora of locations.

Keto lattes can also be made with cashew or hemp milk. For 8 oz. of unsweetened versions, there are only 1 gram of carbohydrates. However, they can be difficult to come by at both coffee shops and supermarkets. Avoid oat milk and other non-dairy milks made from grains. They have a substantially greater carb content.

Here is how almond and coconut milk stack up against other types of milk or creamers in terms of carbs for an 8 oz serving

TYPE OF MILK NET CARBS TOTAL FAT TOTAL CALORIES

• ALMOND (sweetened) 8 g 2.5 g 60
• ALMOND (unsweetened) 1 g 2.5 g 30
• COCONUT (sweetened) 6 g 4.5 g 70
• COCONUT (unsweet) 1 g 4 g 40
• WHOLE MILK 11.7 g 8 g 149
• 2% MILK
• 13 g 4.9 g 137
• HEAVY CREAM 6 g 86 g 800

Hemp milk was discussed earlier. Hemp milk is often prepared from hemp seeds, which have a wide range of medical properties.

Hemp and marijuana are related since they both come from the same strain of plant. However, the milk lacks any characteristics that could mimic the effects of marijuana. Other than in coffee, the milk is usually creamy and tastes like nuts, and it can be utilized in a variety of ways.

Hemp milk is also higher in calcium, protein, and omega 3 and 6 fatty acids than cow’s milk. In fact, I’d say it’s my favorite milk for a late-night snack. Unfortunately, most coffee shops do not carry it.

Can I make a keto latte with almond or coconut milk?

In a keto latte, you can use unsweetened almond milk or unsweetened coconut milk. Coconut milk, on the other hand, has twice as many carbs as almond milk, so it’s best to avoid it if you’re on a strict keto diet. And, as previously stated, it’s preferable to buy or ask for unsweetened to avoid obtaining any extra sugar. Both sweetened and unsweetened almond and coconut milk are available.

To be sure, search for “unsweetened” on the front of the label if the sweetened ones don’t indicate sweetened on the front. Unsweetened almond and coconut milk each have only 1 gram of carbohydrates in an 8oz serving, as seen in the table above.

When you compare that to the 13 grams of carbs in Starbucks’ 2 percent milk for a normal latte, you can see how much superior these options are for anyone on a keto diet.

Espresso coffee and unsweetened almond or coconut milk are all you’ll need to make a keto latte. Recently, many people have become interested in “bulletproof” coffee, which is just coffee with the addition of healthy fats such as MCT oil or grass-fed butter.

Is it possible to drink espresso on a Keto diet?

Yes. Because it has no carbohydrates, plain espresso is ideal for a keto diet. If you do add milk, unsweetened almond milk is the healthiest option for a keto diet. Espresso, as the name implies, is a highly concentrated black coffee made mostly from Italian beans. It features super-hot water forced under pressure through the ground espresso beans.

But, at the end of the day, black coffee is still black coffee.

When eaten plain, it has less than 1 gram of carbohydrates, just like all black coffee. The keto diet recommends that we eat a lot of healthy fats and proteins while keeping carbs to a minimum. Even the strictest keto diet will function with plain coffee.

According to recent studies, espresso is naturally strong in antioxidants, which can help you stay in ketosis. Espresso, in fact, has more antioxidants than green or black tea. Caffeine will also help to enhance your metabolism.

Espresso has a creamy layer on top that is very thick. However, because the brewing procedure concentrates the end product, it contains more caffeine than drip coffee.

To get the most out of your keto coffee, avoid adding sugar or cream.

Is it possible to drink chai tea lattes while on a low-carb diet?

Chai tea lattes aren’t often keto-friendly. While creating your own with espresso, boiled chai tea bags, and steamed unsweetened almond milk sweetened with a little stevia would be keto-friendly, most coffee shops utilize a prepared chai latte mix that is high in sugar and carbohydrates.

Yes, Starbucks’ chai lattes fall into this category. So, when purchasing a chai tea latte at a coffee shop, how do you get a keto-friendly version?

2 chai tea bags steeped in 8 oz. Hot water is what you should ask for. Then request one or two espresso shots, as well as your choice of keto-friendly steaming milk, such as unsweetened almond or heavy cream.

To achieve a creamy texture in the latte, use unsweetened almond or coconut milk. Just keep in mind that coconut milk has twice the amount of carbohydrates as almond milk. Heavy cream that has been steamed and diluted with water can also be used. As the name says, unsweetened means no added sugar, which is essential for your keto diet.

While on the Keto diet, these are the finest selections for any coffee drink. You can also add cinnamon and ginger to a simple latte to make it taste like chai tea.

The beautiful thing about chai lattes is that they have health benefits that will help you stay in ketosis. In fact, according to Healthline, chai can “lower blood pressure” and improve cholesterol levels.

Chai, like espresso, provides caffeine as well as minerals and antioxidants. Spices like ginger aid digestion and even aid in the burning of extra lipids that aren’t Keto friendly.

What can I order at Starbucks if I’m on a Keto diet?

Plain espresso, drip coffee with unsweetened almond milk and no sugar added, a keto chai latte, a skinny mocha, and a low-carb London fog are some of Starbucks’ greatest keto-friendly drinks.

And don’t be concerned. Below, I’ll go over some ordering information for those. After all, Starbucks produces some excellent coffee beverages. However, many of their beverages are high in sugar. There’s a lot of sugar in their whipped cream, too. Do you think you’ll use one flavored syrup pump?

Reconsider your position.

You’ll get about 5-7 grams of carbs per pump. You can’t devote 10% of your daily carb intake to one coffee drink if you only consume 50 grams.

They do, however, provide sugar-free syrups, but because they’re produced with sucralose (Splenda), I can’t recommend them because of the numerous research [1] that show how it can harm your gut health, and some studies link sucralose to leukemia [2].

They won’t, however, knock you out of ketosis.

Drinks manufactured with a prepackaged blend, such as their chai latte, should also be avoided. Sugar is already present in those combinations, so there’s no way to avoid it.

The large range of things they offer, including coffee, caters to a wide range of tastes. Those who are anxious about their weight are included. If you’ve begun or are thinking about starting the keto diet, Starbucks might still be your go-to coffee shop.

• Keto chai tea latte: if you prefer tea to coffee, this is a great choice. Sugar-free cinnamon syrup, steeped tea bags, and sugar-free replacements are all included. It has a deep flavor that is unlike any other because of this mix. This tea will keep you wanting more, and the greatest part is that you won’t gain weight as a result of it.
• Espresso Coffee that has just been brewed – A 12 oz serving of black coffee, like espresso, has less than 1 gram of carbohydrates. Adding creamer or sweeteners should be done with discretion. If you absolutely must have them, use stevia to sweeten (many Starbucks sell sachets with the other sweets) and heavy cream, almond, or coconut milk (preferably unsweetened).
• Skinny mocha - while having a low carb count, you can order it using order choices to reduce the carb count. To make it Keto-friendly, replace the milk with a mixture of heavy cream and water. Sucralose is present in their skinny mocha syrup, so be mindful of it.
• Low-carb caramel macchiato — a macchiato is made with heated milk, espresso shots, vanilla syrup, and a drizzle of caramel on top. Request that it be made with almond or coconut milk, or heavy cream thinned with water, to make it more keto-friendly. Then request the sugar-free vanilla (but keep in mind that it is artificially sweetened). Decide if the 2 grams of carbs in the caramel drizzle are worth it to you.
• Hot or iced black tea — for either hot or iced tea, you can order any of the tea bags available at Starbucks. Just ask for your iced tea to be produced without sweets and forego the option of adding lemonade. If they have it, you can always add some stevia powder.
• Get 2 bags of Earl Gray tea prepared for you if you want a low-carb London fog. Then add some heavy cream (or almond or coconut milk) and stevia powder (or sugar-free vanilla syrup) to taste (which contains artificial sweeteners).

There are several more possibilities, but keep in mind that there are a variety of sugar-free and low-carb sweeteners to pick from, and since you’re on keto, you can always order exactly what you want.

At Starbucks, all of these drinks are keto-friendly.

How to order a Starbucks keto latte?

Request a latte with unsweetened almond milk and no additional sugar to make a keto-friendly latte at Starbucks. You can ask them to sweeten it with stevia or any of the sugar-free syrups they have on hand.

The milk, as we’ve seen, is the largest offender in a latte.

Because Starbucks uses 2% milk by default, you’ll want to make sure you change it. If you’re looking for a keto-friendly creamer, almond, coconut, or heavy cream are your best bets.

Here’s how to get a latte at Starbucks without jeopardizing your keto diet or your health:

Order a flat white or a latte.

For the steamed milk, ask for almond milk, coconut milk, or heavy cream.

Unless stevia is a possibility, avoid syrups and sugars (may be in packets at the self-serve counter)

Of course, you can add steaming almond, coconut milk, or heavy cream to an Americano, espresso shot, or cafe au lait (Cafe Misto).

What kind of milk should you use in a Starbucks drink to stay in ketosis?

For a keto-friendly Starbucks drink, heavy cream, also known as heavy whipping cream, is your best bet. When compared to half and half, milk, or lower-fat milks, it’s high in calories and fats but low in net carbohydrates. In general, when fats in milk products are removed, the sugars naturally present in dairy products are increased. Starbucks uses 2 percent milk as the default for espresso beverages.

A venti-sized latte or mocha drink would include upwards of 13 grams of carbohydrates. If you used heavy cream, it would be 7 grams, and half and half would be 10 grams.

If you’re unsure about the components used in the type of coffee you desire, make sure to mention that you’re on a diet or planning to start one so that your health isn’t jeopardised.

Is it possible to get out of ketosis by drinking black coffee?

No. Because black coffee has no carbs, it will not cause you to enter ketosis. Just be sure there isn’t any additional sugar. Use stevia or a sugar-free syrup if you want it to be sweeter.

You can get the most out of the minerals and antioxidants in coffee by drinking it black.

Black coffee also has the fewest calories, which means it won’t spike your blood sugar. Finally, while on Keto, the caffeine in black coffee aids your metabolism. Most keto dieters believe that drinking black coffee first thing in the morning boosts the body’s synthesis of ketones. This, they believe, accelerates the process of burning extra fats and cabs.

But keep in mind that caffeine is a stimulant, and too much of it isn’t good for you. So, while a cup or two of coffee can help you wake up, more does not always equal better.

You can also use MCT (medium-chain triglycerides) oils in your coffee. People who enjoy Bulletproof Coffee frequently add these.

MCT oils are fats present in a variety of oils,

Including coconut oil.

Palm kernel oil is a type of vegetable oil that comes from

Butter

They can help you lose weight by boosting your metabolism.

You can also use keto-approved creamers like almond milk or coconut milk to prepare your coffee while on the keto diet. If you want it sweeter, stevia is a plant-based sweetener that won’t mess with your ketosis.

You don’t need much of it because it’s twice as sweet as sugar.

Have I answered all of your questions regarding sipping lattes on a keto diet?

When you’re on a keto diet, it can be daunting to want to eat and drink some of your favourite foods. Fortunately, there are a variety of coffee beverages that won’t throw you out of ketosis. One of these can be a properly prepared latte.

As someone who has struggled with carbs and maintaining a healthy weight, I understand how difficult it can be. And I know that a diet that demands you to give up some of your favourite foods, such as coffee, is not one I can maintain for long.

We broke down the many types of milk used in lattes and which ones work best on a keto diet in this post.