Coffee
In brief
Section titled “In brief”- Black coffee contains virtually no carbohydrates and usually fits well within TCR
- Most disruption comes from additions: first sugar, then sweetness, then milk
- Caffeine can affect sleep and stress regulation
- Coffee is associated with changes in the gut microbiome
- Cream and MCT oil are better options than milk within strict TCR
- For sleep problems: coffee mainly in the morning, stop well before bedtime
1. Place of coffee within TCR
Section titled “1. Place of coffee within TCR”Within TCR, coffee is rarely a problem in itself. The question is usually whether coffee helps or hinders you with:
- Energy
- Hunger regulation
- Sleep quality
- Gastrointestinal comfort
If you mainly drink coffee black and dose caffeine so that your sleep doesn’t deteriorate, coffee is usually well compatible.
2. What does coffee do in the body?
Section titled “2. What does coffee do in the body?”Coffee contains caffeine and a mix of bioactive substances (including phenolic components). In practice, three pathways are most relevant:
| Pathway | Effect |
|---|---|
| Stress system | Caffeine activates the stress system |
| Gut-brain axis | Effect on acid and gut motility |
| Microbiome | Fermentation of coffee components |
Microbiome and butyrate
Section titled “Microbiome and butyrate”Coffee drinking is associated in cohort data with changes in the gut microbiome, including higher abundance of Lawsonibacter asaccharolyticus.
A plausible interpretation is that coffee components are converted by certain bacteria into metabolites that influence the gut environment. Part of this pathway may be related to production of short-chain fatty acids like butyrate.
3. Additions: what disrupts TCR most?
Section titled “3. Additions: what disrupts TCR most?”Within TCR, the order of disruption is usually predictable. Think in layers:
1. Sugar and syrups (most disruption)
Section titled “1. Sugar and syrups (most disruption)”Sugar, honey, syrups and sweet coffee specials provide a direct carbohydrate load.
This is the most consistent reason that coffee suddenly leads to:
- Higher glucose values
- More cravings
- The feeling of being ‘out of ketosis’
2. Sweeteners
Section titled “2. Sweeteners”Sweeteners don’t always cause glucose spikes, but can trigger in some people:
- Appetite
- Snack cravings
- Gastrointestinal complaints
3. Milk: cappuccino and latte (least disruption)
Section titled “3. Milk: cappuccino and latte (least disruption)”Milk adds lactose (carbohydrates) and can also trigger a relatively strong insulin response.
This makes cappuccino and latte more often measurably disruptive within strict TCR, especially:
- With larger portions
- With insulin resistance
This is heterogeneous: some people measure little effect, others clearly.
4. Cream and MCT oil
Section titled “4. Cream and MCT oil”Cream typically contains much less lactose per volume than milk and is tolerated better in practice by many people within TCR.
MCT oil
Section titled “MCT oil”MCT oil contains no carbohydrates and can support ketosis in some people.
5. Disadvantages and risks
Section titled “5. Disadvantages and risks”Caffeine
Section titled “Caffeine”Caffeine is the most important clinical lever. It can:
- Disrupt sleep: falling asleep, staying asleep and less deep sleep
- With sensitivity: restlessness, agitation or palpitations
- With stress, sleep deprivation or insulin resistance: temporarily unfavorably influence glucose regulation
Acrylamide
Section titled “Acrylamide”Acrylamide is formed during heating and roasting. For most people, this is not a reason to avoid coffee, but it does support a sober message: excessive consumption is not automatically ‘healthy’.
Moderation and variation remain sensible.
Pesticides
Section titled “Pesticides”Coffee is an agricultural product; residues depend on cultivation and processing. This is rarely the primary clinical lever, but may be relevant if you want to limit your total exposure.
Choose quality coffee with transparent origin or organic as optional optimization.
6. Practical advice
Section titled “6. Practical advice”Standard choice within TCR
Section titled “Standard choice within TCR”- Espresso
- Black coffee
- Americano
Creamy within TCR
Section titled “Creamy within TCR”- Small amount of cream
- Limited amount of MCT oil (build up slowly)
Rules of thumb
Section titled “Rules of thumb”| Advice | Explanation |
|---|---|
| Avoid sugar and syrups | Consistently, this is the biggest disruption |
| Sweeteners | Only if they don’t stimulate your appetite |
| Milk drinks | Keep small and consistent |
| Timing | For sleep sensitivity mainly in the morning, stop well before bedtime |
7. When to be extra cautious?
Section titled “7. When to be extra cautious?”Be extra cautious with coffee for:
- Persistent insomnia or non-restorative sleep
- Clear reflux or gastrointestinal complaints from coffee
- Repeated measurable glucose spike after milk coffees
- Clear cravings after milk coffees
- Troublesome palpitations despite adjusting dose and timing
Veelgestelde vragen
Does coffee fit within carbohydrate restriction?
Black coffee contains virtually no carbohydrates and usually fits well within TCR. The disruption comes mainly from additions (sugar, sweeteners, milk) and from caffeine effects on sleep.
Can I have milk in my coffee on keto?
Milk adds lactose (carbohydrates) and can trigger an insulin response. Cappuccino and latte are often more disruptive within strict TCR, especially with larger portions. Cream contains less lactose and is often better tolerated.
Are sweeteners in coffee a problem?
Sweeteners don't always cause glucose spikes, but can trigger appetite, snack cravings or gastrointestinal complaints in some people. If sweetness in coffee stimulates your hunger, that's relevant, even without a measurable glucose spike.
How much coffee can I drink?
There's no fixed maximum, but pay attention to your sleep, stress level and gastrointestinal comfort. For sleep problems: drink coffee mainly in the morning and stop well before bedtime. Moderation and variation remain sensible.
What is bulletproof coffee?
Coffee with added cream or MCT oil. Cream contains little lactose. MCT oil can support ketosis but build it up slowly - nausea or diarrhea may occur at higher doses.
Does coffee affect my blood sugar?
Black coffee itself doesn't directly, but caffeine can temporarily unfavorably influence glucose regulation during stress, sleep deprivation or insulin resistance. Additions like sugar and milk do have a direct effect.
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