The reality is, coffee is a ‘food group’ for many people, including me.
I think this is fine in the context of a balanced life that contains adequate rest and sleep and not too much stress. Chris Kresser recently did a great podcast on the case for and against coffee that you can check out here.
We used to do great lattes with coconut sugar or chocolate powder (mocha). These taste amazing, but once we started to get serious about blood sugar control we realised that a massive proportion of our carbs were coming from the milk and sugar in our coffees.
This option with cream and Stevia is my current default option when I’m not just having it black (which I’m slowly getting more and more used to).
As you can see below, the cream will give you some nutrition while having minimal carbohydrates.
The cream does contain calories, so if you’re going to have a few you should consider it as a meal alternative as you might bulletproof coffee.
We’ve started getting liquid Stevia these days which comes in all sorts of yummy flavours that the kids love in milk rather than something like Milo.
The nutritional analysis below shows that the coffee with cream will have a negligible insulinogenic effect, while the cream is a good source of fat and protein. Don’t count on it to give you your vitamins and minerals though.
We get this amazing unprocessed cream from a Malaney Dairies that is not watered down. It tastes amazing! And only 3.6% insulinogenic calories (using this calculator).
And thanks to Kyle Masterman for sending through this photo of his CGM after double cream in his black coffee showing that cream and coffee is very vengle on the blood glucose levels.
As you can see form the data in the table below there’s probably no need to worry about dosing with insulin for this if you have diabetes.
|insulin load||carb insulin||fat||protein|