• Definition
• Slow vs. Fast Digesting Carbs
• Characteristics
• Benefits
• Food List
• When to Eat
• Adding to Your Diet
• Bottom Line

Among the three types of macronutrients, carbohydrates are probably the most controversial. Some say that carbs are beneficial, while others who’ve cut back on their overall carb intake have achieved lower blood sugar and even weight loss. The reality is that not all carbs are equal — which leads us to the concept of slow-digesting carbs.

For those who are not ready to give up carbs or prefer having them for their workouts and to get more fiber in their diet, choosing slow carbs is the way to go.

This article helps you understand the difference between slow-digesting and fast-digesting carbs, and what to eat for your health and performance.

What are Slow Digesting Carbs?

Slow-digesting carbs, also called slow-releasing carbs or slow-acting carbs, are the type of carbohydrates that are slowly absorbed in the body. They’re low on the glycemic index (GI), meaning that they have minimal effect on your blood sugar (*). Examples of slow carbs include leafy greens, bell peppers, cauliflower, broccoli, carrots, eggplant, and quinoa.

Slow vs. Fast Digesting Carbs

While slow-release carbs release glucose in your bloodstream more slowly, fast-digesting carbs are the opposite. These carbs are high on the glycemic index, causing your blood sugar to spike. Given that fast-digesting carbs serve as a quick source of energy, they’re best consumed before or after workouts, especially workouts that involve quick bursts of energy — e.g. sprinting, jumping, and heavy lifting.

Examples of fast-digesting carbs include white rice, white bread, pasta, bananas, pastries, regular soda, fruit juices, and highly processed foods with added sugars. Consuming large amounts of fast-digesting carbs more frequently may lead to increased cravings and overeating (*). According to research, high GI diets are linked to type 2 diabetes, increased heart disease risk, and certain cancers (*).

Characteristics of Slow-Digesting Carbs

Foods that digest slowly possess certain qualities. If you’re looking to eat more slow-release carbs for their health benefits, choose those that are high in fiber, have a low GI rating, and are unprocessed. Let’s dive into each quality in the next paragraphs.

Fiber is a type of carbohydrate, although the body is unable to digest it. If you’re at risk of diabetes or already have the condition, fiber reduces the rate at which glucose is absorbed (*). Besides slowing glucose absorption, fiber increases your perceived satiety, helping control your appetite (*). It may not be necessary to completely forgo carbs if you can opt for high-fiber foods instead.

A low GI score of 1 to 55 is another important characteristic of slow-digesting carbs. For example, broccoli (a slow carb) has a GI value of 15 while white bread (a fast-acting carb) has a GI value of 100. Between the two, white bread should be avoided if you’re trying to lose weight or maintain healthy blood sugar levels — unless you need quick energy close to your workout.

Many foods in their whole unprocessed forms, such as vegetables and fruits, are sources of slow-acting carbs. When buying fresh produce, opt for the ones that are high in fiber and low on the glycemic index. In contrast, many processed foods, such as potato chips and biscuits, are classified as fast-acting carbs.

Benefits of Consuming Slow Digestive Carbs

Essentially, slow-digesting carbs are better than fast-acting carbs in many aspects. Obtaining most or all of your carbohydrate needs from these foods can speed up weight loss naturally, boost cognition, and reduce your risk of metabolic disease.
Here’s how slow carbs can be good for you:

Steady release of energy

As mentioned previously in this article, fiber (whether soluble or insoluble) take longer to digest. For this reason, blood sugar rises more gradually, allowing you to experience stable energy for hours — without the highs and lows.

On the contrary, foods with a high glycemic load are more likely to cause fatigue and even mood disturbances (*).

May improve blood sugar control

The fiber that’s present in slow carbs takes longer to digest, lessening a food’s impact on your blood sugar. This makes slow-digesting carbs a healthier option for individuals who have diabetes. Large prospective studies have consistently shown that a higher fiber intake is associated with a 20–30% lower risk of type 2 diabetes (*).

May enhance satiety and supports weight management

Satiety is one of the keys to losing weight and keeping it off. Instead of cutting calories, filling up on foods that make you satisfied but do not spike your blood sugar is a winning option to become fitter.

Most studies find a trend between low glycemic index diets and weight loss (*). Additionally, studies done on animal models show that high GI starches favor weight gain and visceral adiposity (the fat stored deep inside your belly and wrapped around your organs) (*).

May improve cognitive function

Fast-acting carbs, which are a source of simple carbs, have been consistently associated with decreased global cognition. Conversely, complex carbs, which release glucose gradually, correlate with healthy brain aging and improved short-term and long-term memory (*).

May promote cardiovascular health

A diet that is high in fast-acting, high-glycemic carbs may increase serum triglycerides (*). Triglycerides are a type of fat that supply energy to your body.

While they’re important, having too many triglycerides increases your likelihood to develop atherosclerosis or plaque buildup in your arteries (*). Blockages in your arteries may eventually lead to complications, such as stroke, heart attack, and erectile dysfunction (*).

Slow carbs, such as leafy greens, broccoli, cucumbers, nuts, and avocados may help increase HDL levels (high-density lipoprotein, your good cholesterol). HDL plays a vital role in mobilizing cholesterol and protecting against heart disease (*).

List of Slow-Digesting Carbohydrates

Slow-release carbs include fruits and vegetables containing good amounts of fiber and are low in sugar. Dairy products, as long as they’re unflavored, can also be part of a diet focusing on slow digestible carbs. Check out the list below:

• Broccoli
• Cauliflower
• Asparagus
• Carrots
• Bell peppers
• Cabbage
• Salad greens
• Eggplant
• Quinoa
• Spinach
• Green beans
• Nuts (almonds, pecans, walnuts, etc.)
• Seeds (chia, sunflower, pumpkin, etc.)
• Avocados
• Strawberries
• Cheese (cheddar, parmesan, mozzarella, etc.)
• Plain, unflavored yogurt

When to Eat Slow Digesting Carbs

Since slow-digesting carbs or complex carbs pack more nutrients and lead to longer-lasting energy, the best times to take them are during breakfast, 2-3 hours before your workout, at snack time (if you need extra energy in the afternoon), and in the evening (for those who have difficulty falling asleep).

Some people would rather have black coffee for breakfast instead of a meal, but for those who eat breakfast, slow carbs are a healthy choice. Pair them with protein and fats. For example, spinach with eggs and cheese omelet!

If you’re planning to have your workout in a few hours, it’s better to get fuel from complex carbs. You can have a bowl of quinoa with chicken and broccoli. This pre-workout meal consists not just of slow carbs, but also essential amino acids, vitamins, and minerals. (Note: Fast-acting carbs are best consumed closer to your workout, at around 30-60 minutes, since they break down more quickly.)

For people who are active, eating a snack may help beat hunger and the afternoon energy slump. Combine almonds and slices of cheese to increase your energy without experiencing a crash. Remember to avoid anything with sugar.

Carbohydrates can help with sleep by facilitating the uptake of tryptophan — an amino acid that gets converted to melatonin, which promotes sleep — by the brain (*). If you have trouble winding down or you experience low blood sugar at night, have a small snack with slow carbs, such as a handful of nuts, Greek yogurt with berries, or baby carrots and cucumber slices.

Incorporating Slow-Digesting Carbs into Your Diet

On top of prioritizing slow carbs, it’s important to determine how many carbs you need in a day. For people on a very low-carb keto diet, this means consuming less than 50 grams of complex carbs daily. However, if you’re someone on a standard low-carb diet, you can eat up to 150 grams of complex carbs. Tracking your carbs can be very useful if you’re struggling to lose weight and keep your blood glucose at a healthy range.

Another beneficial tip is to rotate your food sources. Since foods vary in their nutrient content, it helps to eat a wide range of slow carbs. For example, broccoli and leafy greens this week, and asparagus and green beans for the next week — you get the idea. Do this along with varying your protein and fat sources as well.

The Bottom Line

Based on what you’ve learned so far, carbs can be part of a diet plan that supports weight loss, healthy blood sugar levels, and other benefits. The key is to be mindful of quality, which makes slow carbs a better option.

Note that focusing on slow carbs doesn’t mean reducing your overall carb intake, although it tends to be the case with people who follow a keto diet. Remember to eat a variety of slow-release carbs to get as many nutrients as possible.

• Definition
• Uses
• Benefits
• Side Effects
• Safety
• Bottom Line

You may have tried the mulberry fruit and appreciate it for its sweetness and nutrient profile. But did you know that you can also consume the mulberry leaf? There’s research showing that mulberry leaves are medicinal in that they help with weight loss, controlling blood glucose, and more (*).

The next time you come across mulberry leaf — whether in the form of a herbal supplement or a cup of tea — you may want to consider taking it for its benefits. Here’s what you should know about this plant, including its uses, side effects, and precautions.

What is Mulberry Leaf?

Mulberry leaves come from the mulberry tree, which is a medium-sized plant that’s native to Asia and North America. Note that different kinds of mulberry trees exist, including the red mulberry (Morus rubra), white mulberry (Morus alba), and black mulberry (Morus nigra).

Interestingly, mulberry leaves vary in their shapes and textures — in fact, the same tree may have different leaf shapes. The leaves contain plant compounds, as well as ascorbic acid (vitamin C), beta-carotene (which gets converted into vitamin A), iron, zinc, and calcium (*).

What is Mulberry Leaf Used for?

As a multi-functional plant, the mulberry leaf plays an important role in the sericulture industry by being served as food for silkworms. Additionally, the leaves are used for different products, such as mulberry leaf powder for treating sore throats, certain cancers, and liver and kidney damage (*).

Young shoots and leaves are also processed to make tea to support health, thanks to its phenolic compounds, such as caffeic acid, rutin, quercetin, isoquercitrin, and astragalin (*). A research article notes that the pharmacological effects of mulberry leaves are closely linked to their phenolic composition (*).

Besides the health-promoting effects of mulberry leaves, these leaves are used as a potential feed supplement for livestock (*).

Potential Health Benefits of Mulberry Leaves

Mulberry leaf benefits range from reducing blood sugar levels to mitigating inflammation and preventing cancer or helping treat it. Let’s discuss each below:

May lower blood glucose and insulin

People who struggle with high blood sugar, such as those with diabetes, may benefit from consuming mulberry leaf extract. 1-Deoxynojirimycin (DNJ), which is the main active component in mulberry leaves, has been shown to possess glucose-lowering and antidiabetic properties (*).

There are two possible explanations behind the effects of DNJ. One is that DNJ prevents glucose (coming from foods with carbohydrates) from being absorbed in your small intestine. Second is DNJ’s ability to improve insulin function and sensitivity (*).

As for timing, a study found that mulberry leaf extract may be more effective when taken in the evening for people who eat larger meals later in the day (*).

May promote cardiovascular health

Besides lowering blood glucose, which can ultimately improve your heart health, mulberry leaf extract is also known for affecting your cholesterol numbers.

In particular, mulberry leaf extract decreases triglycerides (the type of fat that causes arteries to harden) and increases HDL cholesterol (which is the good cholesterol that lowers your risk of developing heart disease) (*).

May prevent inflammatory diseases

Chronic inflammation is involved in many disease processes, such as heart disease, Alzheimer’s disease, rheumatoid arthritis, asthma, and cancer.

Research shows that the flavonoids and phenolic acid in mulberry leaves extract may inhibit the production of pro-inflammatory cytokines, which are involved in inflammatory reactions (*).

May promote weight loss

Another reason some people take mulberry leaf extract is to aid weight loss. Even a modest weight loss of 5-10% can lead to other benefits, such as reduced blood pressure and improved HDL cholesterol levels (*).

In a 2019 study, obese mice were given mulberry leaves for 13 weeks. The results showed a significant loss of adiposity and fat accumulation. Furthermore, there were improvements in their blood glucose and insulin sensitivity (*).

The researchers found that mulberry leaves helps with obesity by increasing the activity of brown adipose tissue (BAT), a type of fat in our bodies that helps us burn excess calories (*).

May prevent cancer

The phenolic compounds in mulberry leaves may prevent cancer cells from growing. Cancers that mulberry leaf extract may help with include colon cancer, breast cancer, liver cancer, cervical cancer, and lung cancer (*).

Findings from a 2020 research study found that Morus alba leaf extracts (white mulberry leaves) were also effective against gastric cancer cells (*). Taking mulberry leaf may even help prevent multiple tumor cells from metastasizing (*).

What are the Side Effects of Mulberry Leaf?

Although mulberry leaves are generally safe, some people may experience the following:

• Bloating
• Mild diarrhea
• Constipation
• Dizziness

A paper on diabetes treatment notes that “the side effects of Mulberry Leaf are very low compared to those of chemical drugs. These side effects disappear when the diabetic patient stops taking mulberry leaves.” (*)

Mulberry Leaf Safety & Precaution

Considering that more research is needed about its safety, it’s best to avoid giving mulberry leaves to kids and women who are pregnant and breastfeeding. Additionally, people with diabetes or any other medical condition should consult their healthcare provider if they plan on taking it as a supplement.

The Bottom Line

From lowering blood sugar to helping treat cancer, mulberry leaves have noteworthy benefits. They’re abundant in phenolic compounds and minerals, which may be responsible for their restorative effects.

If you’re considering supplementing with mulberry leaf tea or its powdered form, remember to check with your doctor. The same applies to anyone who’s taking other medications, children, and pregnant and breastfeeding women.

• Overview
• Benefits
• Dosage
• Taste
• How to Make
• FAQ
• Final Thoughts

Thinking of ways to make your coffee healthy? Besides natural sweeteners like stevia and monk fruit, some people experiment with MCT oil, butter, cocoa, and even spices. You may have also heard of collagen in coffee — an incredible hack for those who would love to experience the benefits of collagen.

In this article, we’ll explore whether adding collagen to coffee is possible, how this may help, how much collagen to add, and more.

Can You Add Collagen in Your Coffee?

The short answer is yes — there’s such a thing as coffee with collagen.

If you’re concerned about the proteins in collagen powder breaking down because of the hot temperature of the coffee, don’t worry. High-quality collagen peptides, Perfect Keto’s Barista Blend Collagen Creamer & MCTs for instance, are temperature stable.

One study found that collagen proteins’ initial degradation happens around 302 degrees Fahrenheit (*). Since coffee is usually brewed between 195 to 205 degrees Fahrenheit, which is way below the point of initial degradation, your collagen drink should be fine (*).

We produce less collagen as we age, and this is where collagen supplements are beneficial.

Additionally, we can get more collagen in our diet by consuming foods containing collagen or the amino acids that form collagen. Examples are bone broth, beef, chicken with skin, salmon with skin, eggs, and sardines.

Benefits of Collagen in Coffee

Putting collagen in coffee helps you enjoy the benefits of easy-to-digest hydrolyzed collagen (also called collagen peptides) plus coffee, which contains antioxidants.

Starting your day with this healthful combination can:

Offer a convenient way to get collagen daily

The most obvious benefit of adding collagen powder in coffee is that it becomes a natural part of your day. By incorporating it into your morning coffee routine, you won’t have to think about taking collagen at a different time.    For some people, the thought of having coffee first thing in the morning motivates them to get out of bed.

After all, caffeine is considered a nootropic — it increases your alertness, attention, and focus (*). Furthermore, coffee helps with weight loss, and its polyphenols (e.g., chlorogenic acids) possess antioxidant, anti-cancer, anti-diabetes, and antihypertensive properties (*).

Add collagen, and now you’ll have the best health and wellness drink.

Improve skin elasticity

Skin elasticity is the ability of your skin to bounce back in place when it’s stretched. A number of things cause a loss of skin elasticity, such as aging, UV exposure, pollution, a high-sugar diet, dehydration, and poor sleep.

Taking collagen is one way to improve skin elasticity, along with changes in your lifestyle. Besides putting collagen in coffee, why not pair it with strawberries or blueberries?

These low-carbohydrate berries taste especially great with coffee — plus they’re high in vitamin C, especially strawberries, which boosts collagen synthesis in your body (*).

Relieve joint pain

Collagen doesn’t only provide structure to your skin, but it also makes up the cartilage found in your knees and joints. Although you cannot measure collagen levels in your body, decreasing collagen manifests as joint pain and stiffness.

A randomized, double-blind, placebo-controlled study found that collagen supplementation improves knee joint symptoms in subjects with osteoarthritis (*). In another study, athletes who were physically active took hydrolyzed collagen for activity-related joint pain. The results showed an improvement in joint pain (*).

Coffee, on the other hand, has anti-inflammatory properties which may help in reducing joint pain (*). This would make coffee with collagen a great way to support joint health.

Support muscle growth and recovery

Between collagen protein and whey protein, whey is definitely better for muscle protein synthesis and workout recovery. This is because whey has a complete amino acid profile and it has more branch-chain amino acids (BCAAs) that target the muscles (*).

However, those who want collagen powder for coffee can still experience the benefits that whey offers, perhaps to a lesser degree.

For individuals who love working out, here’s an idea: Combine collagen and coffee for a performance boost in the gym!

Whether you’re doing steady-state cardio, high-intensity interval training (HIIT), or weight training — caffeine will increase your energy and cognitive function while collagen works to support your joints, especially during intense exercises.

Good for gut health

Another reason to put collagen in coffee is to promote a healthy gut. Research shows that collagen enhances tight junctions, which play an important role in your intestinal barrier (* , *).

Surprisingly, the caffeine in coffee helps by diversifying bacteria in the gut microbiome (*). Just make sure to avoid adding sugar to your collagen coffee — too much sugar reduces beneficial gut bacteria while also destroying collagen.

How Much Collagen Should You Add in Your Coffee?

Simply add one scoop of collagen peptide powder to your cup of coffee. Note that the amount of collagen in each scoop may vary depending on the product.

For example, our Barista Blend Collagen Creamer & MCTs has 4 grams of bovine collagen per scoop while our Keto Collagen has 10 grams of bovine collagen per scoop.

If you’re keen on collagen dosage, studies show that doses of 2.5 to 15 grams of collagen peptides per day are safe (*). On that note, check the amount of collagen you can get in one scoop of your protein powder so you’ll know how much to take in a day.

Will Collagen Alter Your Coffee’s Taste?

Most collagen powders are unflavored, so they shouldn’t change the taste of your coffee. However, it may affect its mouthfeel, giving it a creamy texture.

Those who prefer cream or milk to reduce bitterness may like this creamy feel as a result of adding collagen to coffee. In fact, more collagen creamers are available nowadays to give any hot coffee (sometimes even tea) a boost.

How to Make Collagen Coffee

Go beyond black coffee with these collagen recipes so that you’ll enjoy your morning or afternoon cup a little more!

Everyday Collagen Coffee

For starters, all that’s needed is your usual black coffee and a high-quality collagen powder or creamer (flavored or unflavored depending on your preference). Just add one scoop of collagen powder to your coffee and mix well.

Bulletproof Coffee with Collagen

Bulletproof coffee or “keto coffee” combines coffee and healthy fats like grass-fed butter and MCT oil for energy and mental clarity.

Take this to the next level by combining brewed coffee, 1 tablespoon of MCT oil, 1 tablespoon of butter, and 1 scoop of collagen powder. Mix everything in a blender then pour into a mug.

Cinnamon Collagen Coffee Latte

Cinnamon imparts a flavor to coffee that makes it taste so much better. Studies have shown that cinnamon lowers blood sugar levels and triglycerides in those with type 2 diabetes (*).

In this recipe, combine the following: 2 shots of espresso, 1 teaspoon of cinnamon, a cup of warm almond milk, and 1 scoop of collagen powder. Blend and serve.

Dalgona Collagen Coffee

Dalgona coffee is whipped coffee that has become an internet trend, thanks to Korean stars.

Make your own healthy dalgona coffee at home by combining coffee, stevia or monk fruit sweetener, a scoop of collagen, and boiling water in a large bowl. Then use a hand mixer to whip these ingredients until the mixture thickens.

In a glass, add almond milk and ice cubes, then pour the whipped coffee mixture on top.

Frequently Asked Questions

Below are commonly asked questions and answers on collagen in coffee:

Does coffee affect collagen absorption?

There aren’t enough studies to support the idea that coffee affects collagen absorption or production in your body.

Drinking coffee with collagen should be fine; however, if you’re concerned about the effect of caffeine on collagen, then consume coffee only in moderate amounts. A moderate coffee intake is defined as 3-5 cups a day.

Does hot coffee destroy collagen?

This is unlikely to happen for two reasons. First, quality collagen powders are heat-stable. Second, coffee is brewed between 195 to 205 degrees Fahrenheit. These temperatures do not destroy collagen.

Can you add collagen to cold coffee?

Yes, you can! Cold or warm, collagen powder dissolves well. Some people would also recommend adding a scoop of collagen in lukewarm water first, followed by cold water and some ice cubes.

What other beverages can I add collagen to?

In addition to coffee, collagen can be added to green smoothies and fruit smoothies. Although less common, some individuals take collagen and bone broth together for a protein boost.

Can you put collagen in coffee with milk?

Absolutely. Feel free to use almond milk, coconut milk, or cow’s milk.

Final Thoughts on Collagen in Coffee

Starting your day with coffee plus collagen offers many benefits, such as improved skin elasticity, joint support, muscle recovery, and gut health. You’ve also learned that collagen doesn’t get damaged by hot water. If you’re feeling creative, make iced collagen coffee using any of the recipes above.

Collagen powder supplements make a fantastic addition to your coffee routine, but don’t ignore other healthy habits as well. Eating protein-rich foods, limiting added sugars, destressing, and getting a good night’s sleep are some of the best ways to preserve collagen.

• Overview
• Benefits
• Criteria
• Best Antioxidant Drinks
• FAQ
• Bottom Line

What is an Antioxidant Drink?

Antioxidant drinks are beverages that contain high levels of healthy antioxidant compounds. Antioxidants are substances that protect the body’s cells from damage caused by free radicals, which are unstable molecules that can damage cells and may even contribute to chronic diseases such as cancer, heart disease, and Alzheimer’s disease (*).

Drinks high in antioxidants are typically made from fruits, vegetables, and herbs that are high in antioxidants such as berries, cherries, beets, green tea, turmeric, pomegranates, and leafy greens. Some antioxidants contain one main ingredient such as green tea while others combine the antioxidant power of multiple ingredients. To take it a step further, some drinks add other health-promoting ingredients such as collagen.

These drinks are made to be a more convenient way to add antioxidants to your diet. They require little to no preparation, saving you time and effort while still giving you a boost in health.

Benefits of Antioxidant Drinks

In this section, we will explore the benefits of antioxidant drinks which include:

Reduce Oxidative Stress

Oxidative stress occurs when there is an imbalance between free radicals and antioxidants in the body, leading to damage to cells and tissues. Antioxidant compounds help to reduce oxidative stress by neutralizing free radicals.

Fight Inflammation

Inflammation is the body’s natural response to injury or infection, but chronic inflammation can lead to the development of various chronic diseases such as arthritis, inflammatory bowel disease, and heart disease. Antioxidant compounds have been shown to fight inflammation by reducing the production of inflammatory molecules in the body (*). Drinks with antioxidants may therefore be able to help to alleviate symptoms of inflammatory conditions and reduce the risk of inflammatory chronic diseases.

Reduce the Risk of Chronic Diseases

By lowering inflammation levels and reducing oxidative stress, antioxidant drinks may reduce your risk for chronic diseases such as heart disease, diabetes, Alzheimer’s disease, and dementia. This is because the regular consumption of the foods and herbs used in antioxidant drinks has been linked to a reduced risk of developing chronic diseases (* , *).

How We Select These Antioxidant Drinks

To select the antioxidant drinks on this list, we considered four main factors:

Antioxidant Content and Variety

We made sure to select drinks that had a high concentration of antioxidants and a diverse range of antioxidant sources. We looked for drinks made from antioxidant-rich fruits and vegetables, such as berries, cherries, pomegranates, and leafy greens, and that could be consumed in various forms, including smoothies, juices, and teas.

Other Nutrients

In addition to antioxidants, we also considered other healthy compounds and nutrients, particularly vitamins and minerals. We selected drinks that provided a variety of other essential nutrients, beetroot juice, which is high in nitric oxide that can improve exercise performance and reduce blood pressure.

Quality of Ingredients

Ingredient quality was another critical factor we considered. All the drinks on this list are made from high-quality ingredients that are free from potentially harmful additives such as artificial preservatives, dyes, colors, and sweeteners. We also did our best to include drinks made from organic produce to minimize exposure to harmful pesticides and chemicals.

Sugar Content

Finally, we paid close attention to the sugar content of the drinks we selected. We only included drinks that are naturally sweetened or free from added sugars. This is to ensure that all the drinks on this list are suitable for those trying to keep their sugar intake at a minimum. Whether you are on a low-carb diet or are simply trying to maintain healthy blood sugar levels, you can enjoy all these drinks regularly without a worry.

Best Antioxidant Drinks

Below are seven of what we believe to be the best antioxidant drinks on the market. While they are all outstanding products, each has unique features that makes distinguishes it from the rest.

1. Perfect Keto Reds Superfood Powder

One of the best antioxidant drinks on the market is the Perfect Keto Reds Superfood Powder. This product stands out for its high-quality ingredients, rich nutrient content, and unique addition of marine collagen, which can help support skin, nail, and hair health.

The antioxidant fruit blend, acerola, beet root powder, hibiscus, sour cherry, and pomegranate in this powder provide a wealth of nutrients, including lycopene, vitamin A, vitamin C, and anthocyanins, which are essential for protecting the body from oxidative stress and reducing inflammation.

Not only is Perfect Keto Reds Superfood Powder effective, but it’s also delicious, with a great taste that will make you look forward to incorporating it into your daily routine. Plus, it’s keto-friendly, with a minimal net carb content that won’t significantly impact your blood sugar levels.

Pros 

• Keto-friendly
• Comes in two flavors
• Contains marine collagen
• 100% natural ingredients

Cons

• Not available as capsules or chews

2. Pure Leaf Unsweetened Black Tea

Derived from the same Camellia Sinensis plant as green tea, black tea is a popular antioxidant-rich beverage that’s been enjoyed for centuries.

Black tea is packed with flavonoids, which are powerful antioxidants that help protect the body from free radicals and promote overall health (*).

Pure Leaf Unsweetened Black Tea is made from the finest tea leaves and is free of any added colors or artificial sweeteners. The tea is made by simply steeping real tea leaves in water and bottling without any further additives. The unique brewing process ensures that you get the best taste and quality in every sip, making it the perfect way to enjoy the health benefits of black tea.

Pros

• 0 grams of sugar
• No prep required
• 0 calories per serving

Cons

• Comes in only one flavor

3. Vita CocoCoconut Water

Vita Coco coconut water offers a refreshing and delicious way to nourish your body with essential micronutrients. With its high levels of vitamin C, potassium, and manganese, Vita Coco provides a natural source of antioxidants that can help protect against cell damage and oxidative stress.

This delicious drink also contains fewer calories than many other beverages, with only 45 calories per 8 oz bottle. Additionally, Vita Coco is allergen-free, and non-GMO, making it a great choice for those with dietary restrictions.

It’s important to note that each serving of Vita Coco coconut water contains 10 grams of sugar and might therefore not be suitable for those on very low carb diets. You can, however, dilute the coconut water with equal parts water to bring it to 5 grams of sugar per serving.

Pros

• Contains essential micronutrients like potassium, vitamin C, and manganese.
• Gluten-free, fat-free, and non-GMO.
• Low in calories.
• Has one ingredient

Cons

• 10 grams of sugar per serving including 1 gram of added sugar
• Not suitable for those with coconut allergies

4. Moontower Matcha Unsweetened

Moontower Matcha is not only a great source of clean and natural energy but also boasts numerous health benefits due to its high antioxidant content. Matcha tea has been shown to have a much higher concentration of antioxidants than regular green tea (*). This is owing to the fact that, unlike green tea, matcha is made using the whole leaf of the plant.

The main antioxidants in matcha, known as catechins, help fight against free radicals in the body, which can cause cellular damage and inflammation (*).

Furthermore, Moon Tower is made with only three ingredients and contains 0 grams of sugar or other sweeteners.  Pros

• 0 grams on sugar
• Made with ceremonial grade matcha
• No artificial ingredients

Cons

• Pricey

5. AllWellO Organic Go Green Cold-Pressed Juice

AllWellO Organic Go Green Cold-Pressed Juice is a powerful blend of fruits and vegetables that are rich in antioxidants, providing a natural source of fiber, protein, calcium, and other essential nutrients. Antioxidants help neutralize harmful free radicals that cause damage to cells and contribute to the development of chronic diseases.

The ingredients used in this juice, such as kale, cucumber, spinach, lime, parsley, and dill, are all rich in antioxidants such as kaempferol, quercetin, and various carotenoids. Cucumber, for example, contains antioxidants like lignans and cucurbitacins, while parsley is a good source of flavonoids and vitamin C (*).

Cold-pressing the fruits and vegetables in this juice helps to retain their nutrient content, including their antioxidant content. The lack of added sugars, preservatives, or artificial flavors also ensures that the antioxidants in the juice are not compromised by these additives.

Regular consumption of this juice may help to increase your daily antioxidant intake and provide your body with the nutrients it needs to function optimally. Moreover, the organic and fair-trade certification of the ingredients ensures that they are grown and harvested sustainably, without the use of harmful pesticides or fertilizers that may negate the antioxidant benefits of the juice.

Pros

• 100% organic
• Convenient. No prep required
• Rich in a variety of vitamins and minerals

Cons

• Pricey
• 8 grams of sugar per serving

6. Lion Dandelion Tea

Made from the dandelion plant, this tea packs a variety of antioxidants that offer many healthy benefits. Some of the health benefits the brand promises from this tea include clear skin, stronger immunity, reduced bloating, and better digestion.

The sweetness of the tea comes from the sugar free sweetener monk fruit which should have a minimal impact on your blood sugar levels. The tea, therefore, contains no sugars or dangerous artificial additives.

It’s important to note that these facts only apply to the original flavor. Other flavors contain about 10 grams of sugar per serving.

Pros

• 100% organic
• Comes in multiple flavors
• No prep required.

Cons

• Some flavors contain added sugar

7. Bai Antioxidant Water

Bai Antioxidant Water is a refreshing drink that contains electrolytes and is pH balanced to 7.5 or higher. This antioxidant water is made with purified water, potassium bicarbonate, and magnesium sulfate. It is infused with sodium selenite, which plays a significant role in the antioxidant activity of this water.

Selenium is a trace mineral that is essential for our health. It has antioxidant properties that help to protect the body against oxidative damage caused by free radicals. Selenium works by enhancing the activity of antioxidant enzymes in the body, such as glutathione peroxidase. These enzymes help to neutralize free radicals and prevent oxidative damage.

Bai Antioxidant Water contains sodium selenite, a form of selenium that is easily absorbed by the body. It provides a convenient and refreshing way to increase your intake of this important mineral and support your body’s antioxidant defenses.

Pros

• pH balanced
• 0 grams of sugar
• Contains selenium, one of the strongest antioxidants

Cons

• Plain taste without flavor

Frequently Asked Questions

If you still want to know more about antioxidant drinks, keep reading as we answer some of the questions you might have.

Who are antioxidant drinks for?

Anyone can benefit from taking antioxidant drinks but the following groups of people will especially enjoy the benefits of added antioxidants; individuals with a diet low in fruits and vegetables, athletes, older adults, smokers, and individuals using medications that affect their nutrient intake.

Do antioxidant drinks have side effects?

While all the antioxidant drinks on this list are generally considered safe, there is always a risk of side effects with any product. If you experience any side effects such as digestive problems, headaches, or dizziness, stop use immediately and seek medical attention.

What juices are high in antioxidants?

Some of the juices with the highest antioxidant levels include pomegranate juice, carrot juice, turmeric juice, blueberry juice, cranberry juice, cherry juice, orange juice, and beetroot juice.

The Bottom Line

In conclusion, anyone can benefit from adding high quality antioxidant drinks to their daily routine. A good antioxidant drink must be made from natural healthy ingredients and provide a variety of healthy compounds and nutrients. Don’t be afraid to add multiple antioxidant drinks to your routine as this can help you enjoy a variety of health benefits. Just remember to always check the dosing instructions to minimize your risk for over consuming certain nutrients.

What are Reds Superfood Powders?

Reds superfood powder are nutrient dense formulas made with naturally red foods such as hibiscus, pomegranate, strawberries, beets, and cherries. The powders are designed to be a quick and convenient way to boost your nutrient intake and fill in the gaps your diet might have.

What makes reds superfood powder is simply their color. As you might know, the color of plant foods is often a depiction of the nutrients present. In red foods, you can expect to obtain nutrients like lycopenes, vitamin A, vitamin C, and anthocyanins. Reds superfood powders are therefore often rich in these nutrients and more.

To make reds superfood powder, fresh fruits and vegetables are dried, ground and combined with other healthy ingredients. Reds superfood powder ingredients vary from brand which is why it is essential to do your research before choosing one.

Benefits of Reds Superfood Powders

Reds superfood powder offer a number of benefits including:

Antioxidant and Anti-inflammatory Support

Reds superfood powders are packed with antioxidants including lycopenes, vitamin C, and A. Antioxidants are essential for protecting the body from oxidative stress which is a result of the action of free radicals. Oxidative stress results in cell damage and has been shown to be a factor in many chronic diseases including cancer, diabetes, and heart disease (*). Furthermore, many of the compounds in reds superfood powders offer anti-inflammatory support through antioxidant action and other mechanisms.

Healthy Skin

The high levels of antioxidants, vitamins, and minerals in reds superfood powder can help to reduce inflammation and inflammation-related skin conditions like acne. The nutrients in reds superfood powder, particularly vitamin C, also support collagen production, a key element in skin health (*). Not only does collagen maintain skin elasticity but it also helps slow aging in the long term (* , *).

Stronger Immunity

Finally, reds superfood powder can help boost your immunity against infections and illnesses. These powders contain a range of vitamins and minerals that are essential for supporting a healthy immune response, including vitamin C, vitamin E, zinc, and selenium. These nutrients work to reduce the risk of infections and illnesses by strengthening the immune system and boosting the action of immune cells.

How We Select These Reds Superfood Powders

To select the best reds superfood powder, we considered four factors; ingredient quality, processing, macros, and micronutrient content.

Ingredient Quality

All the reds superfood powder on this list are made with the highest quality natural ingredients. Each ingredient is there for a reason therefore none of the powders contains any fillers or bulking agents. Additionally, no artificial preservatives, dyes, colors, or sweeteners are present.

Processing

While some level of processing is necessary to make reds superfood powder, high quality brands try to minimize how much they process their products. This is to ensure that minimal nutrient loss occurs and very few additives are added. You can rest assured that all the reds superfood powders on this list didn’t go through unnecessary rounds of processing to extend shelf life or improve taste and appearance.

Macros

The third factor we considered in selecting the best reds superfood powders was the macro nutrient content. We looked at the amount of net carb content present in each powder to ensure that they have a minimal effect on blood sugar levels. You should be able to stay in ketosis even if you use these reds superfood powders on a regular basis.

Micronutrient Content

Lastly, we considered the micronutrient content of each reds superfood powder. We reviewed the quantity and diversity of micronutrients present in each powder to ensure that they provide adequate nutritional support. We especially looked out for vitamin C as it plays a significant role in many body functions including immunity, skin health, cardiovascular health.

Best Reds Superfood Powder Brands

1. Perfect Keto Reds Superfood Powder

Perfect Keto Reds Superfood Powder is one of the best keto supplements for three reasons: high quality ingredients, rich nutrient content, and marine collagen.

Some of the health benefits you may receive from Perfect Keto reds include healthier skin nails and hair, natural boost in energy, stronger immunity, and anti-inflammatory support. The reds powder is able to achieve these benefits through its rich ingredient list which includes marine collagen, antioxidant fruit blend, celery juice powder blend, acerola, beet root powder, hibiscus, sour cherry, and pomegranate.

If you have previously found the taste of superfood powders repulsive, you are in luck. Not only is the Perfect Keto Reds Superfood Powder made to taste great even when mixed with just water, but it also comes in two flavors to cater to different tastes. The flavors available are Hibiscus Lemonade and Blueberry Pomegranate.

Perfect Keto Reds Superfood Powder is great for anyone but we think it will especially be ideal for you if you are looking to improve the health of your skin, nails, hair, and cardiovascular health. This is because of the collagen present that supports the health of all three systems. Better yet, Perfect Keto Reds Superfood Powder works even for those who don’t eat beef since the collagen comes from white fish.

Pros

• Natural high quality ingredients
• Contains marine collagen
• Comes in two flavors
• Low net carbs

Cons

• Not available as capsules or chews

2. Gundry MD Vital Reds

What makes Gundry MD Vital Reds supplement outstanding is its ingredient list. The powder contains a whopping 34 superfoods including carrot, organic apple peel, grape skin extract, aronia berry extract, organic flax seed, grape seed extract, acai fruit extract, acerola fruit extract, apple, apple pectin, and organic beet root.

It is therefore no surprise that this powder is capable of naturally boosting energy. In addition to energy, you will also enjoy a variety of vitamins, minerals, and phytochemicals. The key micronutrients in the powder are vitamin B12, B6, thiamin, riboflavin, niacin, folate, biotin, pantothenic acid, chromium and selenium.

Furthermore, Gundry MD Vital Reds also contain probiotics that support gut health. These can be beneficial to you if you tend to have digestive issues such as bloating, diarrhea, constipation, and gas.

Pros

• 34 different fruits
• High in polyphenols
• Caffeine-free energy
• Contains probiotics

Cons

• Mixing with water is sometimes difficult
• Claims of fat burning ingredients

3. Organifi Red Juice

While all the red powder on this list are rich in antioxidants, Organifi is particularly outstanding. Organifi’s antioxidant power comes from a fresh fruit blend which includes fruits such as cordyceps, freeze-dried berries, and lemon. In addition to the rich antioxidant content, Organifi also contains prebiotics which are essential for optimal gut health.

Organifi also provides you with a natural energy boost that doesn’t come from caffeine. This means that you will get a sustainable energy boost that won’t be followed by a crash. Despite its ability to boost energy, Organifi also contains a very small amount of sugar.

Similar to all the powders on this list, Organifi is free of additives, artificial preservatives, added sugars, and GMOs.

Pros

• High in a variety of antioxidants
• Contains prebiotics
• Low net carb content

Cons

• Slightly pricier than other reds powders

4. Super Beets Super Reds Powder

As the name suggests, this reds powder has beets as its main ingredient. Beets offer many health benefits but the most remarkable is their effect on cardiovascular health due to their nitric oxide content (*). Nitric oxide supports cardiovascular health by promoting the expansion of blood vessels, a process known as vasodilation.

Vasodilation in turn has a positive effect on the heart as it lowers blood pressure. Unlike other brands on this list, Superbeets only contains one ingredient. While beets are great for health, adding other fresh fruits and vegetables could make the powder even more beneficial for health.

Reviews of the taste of SuperBeets are mixed as some customers dislike the taste but say its worth the health benefits. However, most customers love the SuperBeets chews which are a great alternative if you also don’t find the taste of the powder appealing.

Pros

• Rich in nitric oxide
• Multiple positive reviews on its effectiveness for blood pressure
• Non-GMO
• Vegan

Cons

• Contains only one vegetable
• Mixed reviews on the taste

5. Red Tonik

The Red Tonik Reds Powder is specifically made to support cardiovascular health, however, you can also expect to boost your stamina and antioxidant protection. Red Tonik prides itself on using the right doses of all ingredients to ensure that you get the most from each scoop.

Some of the key ingredients in the powder include beets, cordyceps mycelium extract, cranberry fruit powder, turmeric root extract, sour cherry fruit extract, pomegranate fruit powder, lycium (got) fruit powder, grape seed extract, trans-resveratrol (from japanese knotweed root extract), blueberry fruit powder, raspberry fruit powder strawberry fruit powder, and ginger root extract. Not animal products, fillers, or preservatives are present.

One more reason to love Red Tonik is its sweet refreshing taste. The powder has a delicious cranberry flavor that tastes just as good mixed with just water.

Pros

• Transparent labeling
• Contains adaptogens
• Third party tested
• Precise dosing

Cons

• Often out of stock
• Pricey

6. MacroLife Miracle Reds

This reds powder is a vegan fruit blend that has been designed to supplement anyone’s diet. The unique proprietary mix is doctor-formulated to be non-allergenic and non-GMO. From each scoop of Miracle Reds, you get a combination of vital vitamins, minerals, polyphenols, probiotics, digestive enzymes, carotenes, and phytonutrient antioxidants.

These nutrients come from a blend of highly nutritious fruits including blueberries, boysenberries, elderberries, blackberries, and red raspberries.

In addition to its stellar nutrient profile, Miracle Reds also come in a variety sizes to suit every lifestyle. The sizes available are 2 ounces, 10 ounces, 20 ounces, and 30 ounces. There is also an option for one-serving sachets. These are ideal for you if you would like to have your reds on the go or if you would like to spare yourself from having to measure your servings everyday.

Pros

• Contains enzymes
• Non-GMO
• Organic and vegan
• Comes in one-serving sachets

Cons

• The sachets are quite pricey
• 4 grams of net carbs per serving

7. Peak Performance Organic Reds Superfood Powder

With over 25 whole fruits and vegetables, there is no doubt that Peak Performance Organic Reds are a wonderful addition to your diet. Not only is this delicious red powder nutritious but it is also vegan and low-carb.

The Peak Performance Powder is made with only the natural ingredients some of which include organic blackcurrant, organic strawberry, organic raspberry, organic blueberry, organic carrot, organic grapeskin, organic grapeseed, organic elderberry, organic pomegranate extract, organic turmeric, organic acerola cherry extract, organic beetroot, organic acai berry, and organic red reishi mushroom. It is free of any artificial additives and and the following allergens; soy, milk, egg, shellfish, corn, wheat, peanut, and gluten.

Pros

• Over 25 fruits and vegetables
• Vegan
• Free of multiple allergens
• Rich in antioxidants

Cons

• Not third party tested
• Comes in only one flavor

Frequently Asked Questions

How to choose the best red superfood powders?

To choose the best red superfood powders, consider the ingredient quality and nutrient content. Good quality reds superfood powders are made with natural ingredients and should provide a wide range of vitamins, minerals, and antioxidants.

What is the difference between red and green powders?

The main difference between red and green powders is the nutrient content. Green powders tend to be rich in iron, calcium, potassium, lutein, indoles and glucosinolates while red powders tend to contain more lycopenes, beta-carotene, and anthocyanins. For this reason, red and green powders offer slightly different health benefits and can therefore be used together as long as you watch your daily dosage.

Are reds superfood powders safe?

Yes, reds superfood powders are safe. However, this is only true if you choose a reputable brand that uses high quality natural ingredients that have a low-risk of side effects.

The Bottom Line

All in all, reds superfood powders are a wonderful option for anyone looking to improve their health, particularly if you are looking for healthier skin, antioxidant and anti-inflammatory support, and better immunity. To fully enjoy the benefits of reds superfood powder, ensure to choose a brand that uses natural ingredients and offers a wide variety of nutrients.

This article explores the mechanisms behind coffee for weight loss by looking at available research. Moreover, we’ll cover the best type of coffee, timing tips, and what to add or avoid in that cup of java to lose weight.

Can Drinking Coffee Help You Lose Weight?

Yes, coffee can be good for losing weight along with other strategies, such as limiting the number of carbohydrates (especially refined carbs) in your diet, increasing protein intake, and following an exercise routine.

As you’ll learn in this article, coffee aids weight loss because it helps you consume fewer calories throughout the day. Besides that, coffee improves your stamina, which allows you to push harder when you hit the gym. It also acts as an appetite suppressant and increases your metabolism.

Research shows that other than caffeine, coffee contains bioactive compounds — chemicals found in plants in small amounts, which have beneficial effects — such as chlorogenic acid and trigonelline (* , *).

Coffee also has small amounts of minerals, including potassium, magnesium, calcium, and chromium (*).

One important thing to note is that certain ingredients added to coffee will raise its calorie and sugar content, which can contribute to sugar cravings and hinder weight loss.

How Drinking Coffee May Support Weight Loss

There’s evidence showing that coffee helps you lose weight. Here are some science-backed reasons to explain the impact of coffee on your weight:

It contains nearly zero calories

Conventional wisdom says that you need to eat fewer calories than usual to lose weight. However, it’s also important to remember that the source of your calories also matters, since certain foods affect your satiety and hormones differently!

But taking the “calories in versus calories out” model into account, plain black coffee (without creamer and syrup) is very low in calories. For example, one cup (8 fl oz) serving has only 2 calories (*).

For this reason, coffee is a great addition to an intermittent fasting plan. Since fasting restricts calories, you can drink black coffee without breaking a fast.

It’s no secret that sweet drinks (e.g., fruit juice and soda) are a huge source of calories as well as added sugars. As a matter of fact, soda has more sugar than a cookie (*). These drinks increase your likelihood of weight gain and obesity (*).

With that in mind, ditching these drinks for a plain cup of coffee in the morning and afternoon can be a small but effective way to limit liquid calories in your diet.

Improves exercise performance

Studies have found that coffee helps individuals who workout lose weight by improving their endurance and performance for high-intensity exercise, although the effects of caffeine for intense workouts may require more research.

So, it comes as no surprise that many athletes use caffeine as one of their go-to supplements.

In fact, some professional and recreational endurance athletes (such as those who do marathons) take small to moderate doses of caffeine 30 minutes before a race or training (*).

According to a 2016 randomized controlled trial, cyclists who consumed a low dose (100 mg) and moderate dose (200 mg) of caffeine had improvements in their time-trial performance (*).

Furthermore, a moderate dose boosted performance more than a low dose, including when given during a prolonged steady-state exercise (*).

What about high-intensity workouts?

In a 2017 randomized controlled trial, adult male subjects who consumed caffeine for a high-intensity cycling exercise didn’t get exhausted sooner. Not just that, but there was a significant decrease in their subjective fatigue an hour after ingesting caffeine (*).

Another way coffee help with weight loss during exercise is by boosting mental alertness and mood (*). This allows you to get the most out of your sweat session.

Given these benefits, it makes sense to use coffee during situations (like working out) that are demanding in nature.

May increase resting metabolic rate

Caffeine is naturally found not just in coffee beans but also in cacao. It may speed up your metabolism, which plays an important role in weight loss.

By boosting your metabolism, you’re able to burn more calories whether at rest or during physical activity (*).

Early studies have found that caffeine or coffee stimulates the metabolic rate in obese, lean, and normal-weight individuals. Additionally, fat-burning tends to be greater in subjects who aren’t obese (* , *).

However, there is a caveat:

People become more tolerant of caffeine over time — yes, caffeine tolerance does exist. In that case, it’s best to not rely on caffeine as a long-term weight loss strategy.

If you plan on drinking coffee for weight loss, it may be a good idea to consume it less often. For example, you could limit it to only twice per week.

Acts as a natural appetite suppressant

Does coffee help you lose weight in this manner? As it turns out, yes, coffee has been shown to decrease appetite, leading to reduced food intake.

This is due to caffeine and probably chlorogenic acid, which is found in high concentrations in coffee. It’s a phenolic compound that has also been shown to reduce fasting blood glucose and prevent or manage diabetes (*).

In one study, researchers found that overweight or obese subjects who consumed a moderate amount of coffee — 6 mg of caffeine/kg body weight or 2-4 cups — ate less during lunch and the rest of the day (*).

More importantly, don’t ignore other science-based ways to naturally reduce your appetite, such as getting more protein into your diet and eating healthy fats. On that note, an important benefit of following a keto diet (which is high-fat and moderate-protein) is that it makes you feel less hungry (*).

What Kind of Coffee is Best for Weight Loss?

Despite the benefits of caffeine for losing weight, you should know that not all coffee is created equal. Black coffee — not instant coffee with cream and sugar — is the best option for weight loss.

Sure, you can have espresso, Americano, drip coffee, or iced black coffee as long as you avoid adding regular sugar, creamer, milk, and even chocolate which will increase its calorie content. Again, one cup of black coffee contains only 2 calories.

Some people like making their coffee more flavorful, but there are other ways to make it extra special without impeding weight loss.

Moreover, just because black coffee is okay doesn’t mean you can consume it unlimitedly. Too much caffeine can lead to unpleasant side effects, such as insomnia, irritability, fast heartbeat, nervousness, and frequent urination (*).

If you’re experiencing these side effects, reducing your caffeine intake may be a good idea. As a general rule, limit yourself to 4 cups of coffee per day, which is equivalent to 400 milligrams of caffeine (*).

What is the Best Time to Drink Coffee for Weight Loss?

Many people drink coffee as soon as they wake up, but some believe that delaying coffee to about 2-3 hours after waking up prevents further increases in cortisol levels.

Cortisol, your primary stress hormone, naturally peaks early in the morning, although cortisol levels vary from person to person (*).

Since caffeine in coffee increases cortisol secretion, drinking coffee when your cortisol is already high could be detrimental (*). However, this may not be the case for people who consume caffeine on a daily basis, as one study has shown (*).

That said, whether you drink coffee first thing in the morning or at least 2 hours after waking up is totally up to you. Pay attention to how you feel — your energy levels and mood — on both approaches.

What about the latest time you should drink coffee? On average, people need to avoid caffeine about 4-6 hours before bedtime. This is the time it takes for your body to process or use up half of what you consumed (*).

For those who are highly sensitive to the effects of caffeine, avoid coffee (or any caffeine-containing beverages) after 3:00 pm or during dinner time.

If exercising is part of your daily habit, the best time to drink coffee for weight loss is 30-60 minutes before working out. This is the time it takes for caffeine to reach peak levels (*).

The next time you decide to drink coffee before exercising for a performance boost, schedule your workout in the morning, early afternoon, or before dinner.

What Can You Add to Your Coffee to Lose Weight?

Coffee with plenty of calories and sugar contributes to weight gain, which is why we recommend sticking to plain black coffee. But for those who want creamy and flavorful coffee while reaping its weight loss benefits, they can mix in MCT oil and grass-fed butter, or collagen protein powder.

MCT oil (medium-chain triglycerides) and grass-fed butter are ingredients in Bulletproof coffee — a high-fat and zero-carb drink that aids weight loss by increasing your energy, helping you enter ketosis, and making you feel satiated.

Collagen powder is an excellent source of protein, which also supports weight loss by increasing satiety. Protein’s satiety-boosting effect leads to a lower food intake. In addition, protein has a higher thermic effect compared to carbohydrates and protein, meaning that protein boosts your metabolism and the calories you burn.

For a low-carb and keto-friendly collagen powder, you can try Perfect Keto unflavored grass-fed collagen with MCT oil. Just add one scoop of collagen to your coffee and start experiencing its benefits.

Our Barista Blend Collagen Creamer & MCTs is also a good alternative for those who want to keep their calories in coffee as low as possible. It’s available in Hazelnut and White Chocolate Raspberry flavors.

Another ingredient for your coffee that may aid weight loss is cinnamon. A research study published in 2017 found that cinnamaldehyde — an essential oil found in cinnamon — acts directly on fat cells, inducing the fat-burning process (*).

Not to mention, a pinch of cinnamon imparts a little sweetness and a warm vanilla-like fragrance that coffee lovers appreciate!

Finally, you may add a small amount of stevia or monk fruit to sweeten your coffee without using sugar. Stevia and monk fruit are natural keto-friendly sweeteners that do not affect your blood sugar levels. They’re also calorie-free, which makes them great for black coffee during intermittent fasting.

Frequently Asked Questions

Discover more about coffee for weight loss by reading the frequently asked questions below:

How much coffee should you drink a day to lose weight?

Drink no more than 4 cups of coffee or 400 milligrams of caffeine for weight loss. Consuming more than 400 milligrams could increase the risk of side effects, such as palpitations, nervousness, and insomnia.

Note that insomnia due to excessive caffeine intake may hinder weight loss by increasing your appetite. A lack of sleep makes you want to eat more and crave unhealthy, high-calorie foods.

Can coffee reduce belly fat?

Yes, coffee helps in reducing fat in your abdominal area (and overall body fat) by increasing your metabolism. What you add to your coffee can also support your weight loss goals, such as MCT oil and grass-fed butter.

I can’t have caffeine – does decaf coffee do any good for weight loss?

While decaf coffee has 97% of its caffeine removed, it may still contribute to weight loss by reducing your calorie intake. Like regular black coffee, decaf coffee has nearly zero calories. Also, decaf coffee has chlorogenic acid which regulates blood sugar (*).

Can drinking coffee make you gain weight?

Coffee in and of itself does not cause weight gain. Some coffee drinkers who gain weight do so because of their coffee drinking habits, such as adding sugar, syrups, and creamers. These ingredients cause blood sugar spikes and increased cravings for sweet-tasting foods.

The Bottom Line

Is coffee good for weight loss? The answer is yes, coffee is definitely one of the things you can take to lose weight naturally.

Keep it simple — black coffee works best for weight loss — or be mindful of what you’re adding to coffee for better taste.

In that case, choose healthier add-ins like MCT oil, grass-fed butter, a keto-friendly collagen protein powder, a pinch of cinnamon, and natural sweeteners (stevia or monk fruit).

Have no more than 400 mg of caffeine in a day, and consume a cup 30-60 minutes before working out to get a boost!

But what comes to mind when you hear the word ‘keto’? It immediately conjures an image of a person eating low carbs, high fat, and just enough protein regularly. However, there’s more to it than meets the eye.

If you’re wondering how the ketogenic diet works, it involves depriving your glucose intake by eating low carbohydrates. As you can see, glucose is the primary energy source in your body. As a result, your body releases alternative energy called ketones produced from stored fats.

When these ketones enter your bloodstream, the ketosis process takes place. That’s when the magic begins. It helps you lose weight and makes you healthier.

While it has become increasingly popular in recent years, the keto diet has long been effective for health and well-being. It was commonly used for controlling diabetes back in the 19th century and became a treatment for epilepsy in 1920. Today, researchers have undergone various studies to prove its efficacy in alleviating health conditions like diabetes, cancer, and Alzheimer’s disease (*).

But what about the keto diet for fitness enthusiasts? Is it beneficial to individuals like athletes, gym buffs, and fitness experts?

For the most part, carbohydrates have been the energy source for strength training and physical fitness. Consuming less of these through the keto diet may impact your workout. While some claim it can lower energy levels and affect performance, others focus on its potential benefits like rapid fat burning, boosted endurance, and overall health improvements. However, there are ways to make the most of your keto diet for your exercise.

In this article, we’ll share six keto secrets for fitness experts. Keep on reading to learn more about its benefits for fitness enthusiasts.

How Keto Diet Can Benefit Fitness Enthusiasts

There has been a controversy about the effects of the keto diet on physical exercise. Some fitness enthusiasts claim its potential drawbacks like low energy levels and impaired muscle growth. But on the other side of the spectrum, some fitness experts have seen the benefits of the keto diet on physically active individuals.

According to John Gardner, Co-Founder & CEO of Kickoff, it’s just a matter of identifying the types of exercises that work best for the keto diet or the other way around. “Here at Kickoff, we are keen on ensuring fitness and diet work hand in hand. We can attest to how many of our clients have reaped the benefits of incorporating the keto diet into their fitness routines.”

That said, here are some benefits of the keto diet for fitness enthusiasts:

Weight loss

The keto diet is rich in fats. When you work out, it makes sense that you’ll burn out more of these fats. But what’s good about this diet is that it helps boost fat-burning all the more during a workout. In fact, one study showed that it increased the body’s ability to burn fats among race walkers (*).

Appetite control

The keto diet requires more fats and less carbohydrates. For one, it decreases your food cravings due to the high-fat content. Also, it lowers your appetite-stimulating hormones (insulin and ghrelin) due to eating low carbs. Lastly, the production of ketone bodies plays a vital role in reducing your hunger (*).

Rapid muscle recovery

Another good reason to try the keto diet while exercising is how it can speed up your muscle healing and repair. In fact, Kyle Risley, the Founder & CEO of Lift Vault, has laid out some workout plans for weight loss and muscle growth. “We’ve noticed how many of our clients on a keto diet have had muscle faster muscle recovery.”

Increased endurance

While some claim that the keto diet may not be suitable for high-intensity training, others have found it helpful in boosting endurance. The effect can get attributed to the metabolic state of ketosis. It can increase endurance due to the fats considered effective as alternative energy sources.

Health improvements

Performing exercises all boil down to becoming healthy. Sure, you may work out to achieve body aesthetics and physical fitness. But you also do so to boost your health. Apparently, being healthy is a combination of regular exercise and proper nutrition. Several studies have seen the various health benefits of the keto diet. With this in place, you’ll be able to promote your overall health and well-being.

Six Keto Secrets for Fitness Experts

Now, let’s delve into six keto secrets for fitness experts. Here’s how to make the most of your keto diet for your physical fitness:

1. Go back to the basics: low carb, high fat, and moderate protein

If you’re working out and taking the keto diet, you must have the correct dietary regimen. Unfortunately, some fitness enthusiasts tend to make some tweaks to their diet. However, it’s crucial to go back to the Keto basics.

The keto diet entails the consumption of the following macronutrients in percentage (with some examples):

• Carbohydrates: 5% or less (green leafy vegetables)
• Protein: 20 to 30% (lean meat, fish, eggs, etc.)
• Fats: 70 to 80% (coconut oil, olive oil, butter, avocado, etc.)

2. Consume plenty of healthy fats

We’ve established that the keto diet entails a high-fat intake. As explained, it helps produce your ketone bodies and reach the metabolic state of ketosis. But it’s one thing to consume healthy fats; it’s another to eat bad ones.

Make sure to ingest good fats such as monounsaturated fats and polyunsaturated fats. While the former can get found in nuts, vegetable oils, plant-based butter, and avocado, the latter are those rich in omega-3 fatty acids. However, avoid trans-fatty acids such as those found in fried foods, margarine, baked goods, and processed foods.

3. Pay attention to your protein intake

Some people tend to ignore their protein consumption for their keto diet. They focus more on high fats and low carbs. However, they fail to realize that protein is a part of the overall equation.

In fact, protein is all the more necessary for muscle growth. However, the rule of thumb is to have just enough protein, which means not having less or too much protein intake. This approach is to achieve ketosis, which is good for muscle recovery, appetite control, and weight loss.

4. Have a short fasting or fat fasting

Another way to achieve the state of ketosis is to either have a short fast or try a fat fast. Short fasting is simply not eating for several hours. A perfect example is intermittent fasting, which may lead to ketosis during the fasting hours. On the other hand, fat fasting is when you have a high-fat, low-calorie diet for about two to five days. Same with short fasting, it can also trigger ketosis.

Tim White, Founder of Milepro, believes that traveling is good for health. In a brief interview with White, he mentioned: “how discovering new places such as a hidden paradise can be therapeutic for the mental health.” But he also said that some of their clients had a keto diet, intermittent fasting, and even activities to boost their physical health while traveling.

5. Increase your physical activities

Did you know that the keto diet works wonders on your physical exercise? When on a keto diet, you must be as physically active as possible. These physical activities can translate into your body’s state of ketosis.

Why? You deplete the glycogen in your body when you work out. However, the glycogen stores get replaced when you eat carbohydrates. With less carbs, you’ll have less glycogen. As a result, your body produces more ketones, which are great for your physical fitness and overall health.

6. Focus on low-intensity exercises

While the keto diet is good for your physical exercises in achieving your fitness goals, it’s vital to know what workout exercises are best for you. Apparently, eating carbs is appropriate for high-intensity training like boxing, sprinting, and swimming. But for the keto diet, be sure to focus on low-intensity exercises. These include jogging, biking, and yoga.

Brett Larkin, the Founder & CEO of Yoga Uplifted, said that while she endeavors to uplift the yoga community in the area, she also wants to promote her clients’ overall health and well-being. “What I teach my students, apart from the yoga session itself, is to eat properly. I go as far as recommending the likes of Keto diet to achieve their weight loss and fitness goals.”

A Road to Weight Loss and Physical Fitness

At this point, we’ve seen the benefits of the keto diet for fitness enthusiasts, from weight loss to muscle recovery to health improvements. We’ve also learned the six keto secrets that every fitness expert should know to make the most of it.

It’s safe to say that incorporating the keto diet into your workout routine can make a difference in weight loss and physical fitness. If you’re looking to lose weight, become physically fit, and stay healthy, the keto diet is the key.

If you are anything like me, you could win a gold medal for on the go eating. Between bringing kids to school early in the morning, afternoon sports, and evening meetings we all seem to be pressed for time. It makes eating healthy quite a difficult task. Fortunately there are a few recipes I keep in my back pocket that help take the guesswork out of at least one meal of the day: breakfast! This is one of those recipes which also happen to be gluten free, keto friendly, budget friendly, and oh so easy to make.

These days everyone is familiar with the famous Starbucks egg bites. They are cute, portable, and great for on the go eating. Recently though, I did  take a glance at the nutrition facts and realized that although they are gluten free, they contain a lot of questionable ingredients. Maltodextrin, canola oil, and “bioengineered food ingredients”. No thank you!!! Once this came to light I set out to create a very simple low carb sous vide recipe that would rival the famous brands egg bites and I was completely successful. These egg bites have a wonderful fluffy texture and are loaded with all of your favorite breakfast flavors like bacon and cheese! The best part? You can make them ahead of time and take them with you on the go anytime, anywhere.

Keto Sous Vide Egg Bites Ingredients

• Eggs – large, whole eggs
• Bacon – thick cut, applewood smoked
• Cheese – shredded cheddar cheese
• Heavy Cream – makes egg bites rich and fluffy
• Ricotta Cheese – whole milk ricotta creates more texture and density

How to Make Keto Sous Vide Egg Bites

Prepare Batter

Add eggs, heavy cream, ricotta cheese, salt, and pepper to a large bowl or blender. Beat on high until light and fluffy.

Fill Mold

Add bacon, cheese, and egg mixture to each of the vessels in the mold.

Steam

Using the steam function on your Instant Pot, cook for 6 minutes. Release pressure manually to serve.

Storing, Freezing, and Reheating

These low carb sous vide egg bites refrigerate and freeze beautifully. Store them in an airtight container in the refrigerator for up to 5 days or in the freezer for up to 30 days. To reheat, let thaw frozen sous vide egg bits in the fridge overnight. To reheat, microwave on high for 20-30 seconds. You can also reheat them in your Instant Pot using the steam function for 1-2 minutes.

Keto Sous Vide Egg Bites FAQs

Can I add different vegetables and meats to these sous vide egg bites?

Yes! Feel free to use sausage and any other vegetables you have on hand. This is a great base recipe and can easily be adjusted to suit your preferences.

Can these sous vide egg bites be prepared ahead of time?

Absolutely! These are a great option for meal preparation at the beginning of the week. The egg bites travel well, are portable, and can be eaten on the go.

Do I need to use the silicon mold to cook these sous vide egg bites?

Any small silicon mold will work. You can also use plain silicone cupcake holders if you have those on hand.

Keto Sous Vide

The ultimate in healthy, portable food! These sous vide egg bites can be made in under 10 minutes and you will love how light and airy they are.

• Author: Corina Nielsen
• Prep Time: 10 minutes
• Cook Time: 7 minutes
• Total Time: 17 minutes
• Yield: 7 egg bites

Ingredients

• 5 eggs
• 3 slices of bacon (cooked)
• 1/4 cup ricotta cheese
• 2 tablespoons heavy cream
• 2 ounces shredded cheddar cheese
• 1/2 teaspoon salt
• 1/4 teaspoon pepper

Instructions

1. Add eggs, ricotta cheese, heavy cream, salt, and pepper in a high speed blender or large bowl.  MIx on high for 20-30 seconds until fluffy.  
2. Add crumbled bacon and 1-2 tablespoons of cheddar cheese to the bottom of your silicone mold.  Divide and portion egg mixture evenly into the mold.
3. Place the trivet into the bottom of the Instant Pot and carefully place the filled mold on top.  Replace lid and close valve.
4. Press STEAM +6 minutes.  When the timer goes off, release pressure manually.
5. Serve egg bites with avocado, salsa, and fresh herbs if desired.

Nutrition

• Serving Size: 1 egg bite
• Calories: 117
• Fat: 9g
• Carbohydrates: 1g
• Fiber: 0g
• Protein: 8g

Keywords: keto sous vide

One of the greatest breakfast dishes of all time is a classic omelette. They are easy to prepare and are extremely filling, making them a great option to fuel your day. What I love most about them though, is how easily customizable they are. Whether you want to load yours up with sausage and bacon or stack them with a variety of fresh vegetables, everyone has their own preference.

Omelettes may not be a great option for a large crowd, but this keto omelette recipe is the perfect dish for a quiet morning when you are not rushed to get out of the door. There is something to be said about being able to sit down and enjoy your meal and you will definitely want to savor every bite of this loaded western keto omelette. It is the perfect meal for a weekend morning!

Keto Omelette Ingredients

• Eggs – large, whole eggs
• Bacon – applewood smoked bacon
• Heavy Cream – heavy cream or heavy whipping cream help make this omelette rich and fluffy
• Vegetables – green bell peppers, onions, and mushrooms all finely chopped
• Cheese – finely grated cheddar or monterey jack cheese

How to Make Keto Omelette

Prepare Vegetables

Cut all of your vegetables into a small dice. Saute over low-medium heat until tender. Remove from heat and set aside.

Prepare Eggs

Beat eggs, heavy cream, salt and pepper in a large bowl, blender, or food processor. Pour egg mixture into a pan set over low heat. Gently move eggs around to cover the bottom. When eggs are nearly set in the center, add vegetables to one side and flip the other side over them creating a classic omelette pocket. Turn off heat and add cheese. Serve when cheese is melted.

Storing and Reheating Keto Omelette

In general, eggs are best eaten freshly cooked. When reheated, they will tend to get a bit rubbery. If you do have any leftovers, store them in an airtight container in the fridge for up to 2 days. To reheat, add them to a pan set over low heat. Cook just until heated through to avoid the rubbery texture.

Keto Omelette FAQs

What other vegetables can I add to this keto omelette?

The skies are the limit with fillings and toppings for this breakfast omelette. Feel free to use any and all vegetables you like. Just make sure they are low glycemic ones suitable for a ketogenic diet. Zucchini, spinach, kale, tomatoes, or even artichokes can be used in this low carb omelette recipe.

Can this keto omelette recipe be doubled?

Omelettes are truly best when made individually. You are able to customize fillings, toppings, and portions much easier. It is also very difficult to flip the omelette the larger in size that it is.

Do I have to use any vegetables or meat in this keto omelette?

Absolutely not! The great thing about omelettes is how you can customize them to your own needs and tastes. Feel free to just add cheese to your omelette if you prefer!

Loaded Western Keto Omelette

Load up on your favorite southwestern flavors and fuel your morning with this delicious keto omelette! It’s easy to make and great for busy mornings!

• Author: Corina Nielsen
• Prep Time: 5 minutes
• Cook Time: 5 minutes
• Total Time: 10 minutes
• Yield: 1 omelet

Ingredients

• 4 eggs
• 2 strips of bacon (crumbled)
• 1 tablespoon heavy cream
• 1/4 cup green bell pepper (finely chopped)
• 2 tablespoons onion (finely chopped)
• 1/4 cup cheddar cheese
• 2 teaspoons butter or ghee
• 1/4 teaspoon salt
• Pinch of pepper
• Optional Toppings- avocado, salsa, sour cream, cilantro, chives, parsley

Instructions

1. Heat a large skillet over low-medium heat.  Add 1 teaspoon of the butter or ghee to the pan and saute onions and peppers until they are slightly tender.  Remove onions and peppers from heat.  Reduce flame to low.
2. While vegetables are cooking add eggs, heavy cream, salt, and pepper to a large bowl.  Whisk for 1 minute until light and fluffy.
3. Add remaining butter to the pan and pour in the egg mixture, tilting the pan to spread into an even layer.  When the bottom of the eggs are set and the top is slightly runny, add the vegetables, cheese, and crumbled bacon to one side of the egg circle.  Carefully slide the omelette onto a plate, folding over to a half circle.

Nutrition

• Serving Size: 1 omelet
• Calories: 475
• Fat: 31g
• Carbohydrates: 5g
• Fiber: 1g
• Protein: 31g

Keywords: keto omelette

With summer just around the corner, it’s time to gear up for all of those backyard BBQ’s. One of my favorite crowd pleasing appetizers are these bacon, lettuce, and tomato cups that are a texture explosion in your mouth. They are light and fresh, but jam packed with flavor. They bring all of the things you love about the classic BLT, but without the carbohydrates making them perfect for anyone on a ketogenic diet.

Aside from a show stopping presentation, these keto BLT cups are so easy to put together and require no complicated ingredients. You can also make them ahead of time and take one less task off your menu list! The only thing you have to worry about with these fun and delicious appetizers is not running out of them at your party. They will fly off your serving dishes and your guests will be begging you to make more!

Keto BLT Ingredients

• Bacon – applewood, smoked or preferred bacon of choice
• Lettuce – romaine or iceberg
• Tomato – cherry tomatoes
• Greek Yogurt – plain, full fat yogurt
• Lemon – zest and juice of one lemon
• Seasonings – Green Goddess blend, salt, and pepper

How to Make Keto BLT

Cook Bacon

Form bacon cups in a cupcake holder and bake until crispy

Add toppings

Fill with lettuce and cut cherry tomatoes

Dress

Drizzle with homemade ranch to serve

Storing, Freezing, and Reheating Keto BLT

These keto BLT cups are best served the same day, otherwise the bacon can lose some of its crispness. If you have leftovers, you can disassemble them and store the ingredients separately. To reheat, simply heat the bacon in the oven at 350F until warmed and crisp. Then build the BLT cups.

Keto BLT FAQs

Can these keto BLT cups be prepared ahead of time?

Yes! Simply cook the bacon cups ¾ of the way through ahead of time and prepare the dressing up to 5 days ahead. When ready to serve, finish the bacon off in the oven for 5-10 minutes and build the rest of the appetizer with the lettuce, tomato, and dressing.

Can I use a different dressing with these keto BLT cups?

Yes! Use any dressing you prefer. It would also be fun to offer a variety of different BLT cups with a variety of dressings and toppings such as avocado and herbs.

Will these keto BLT cups work with prosciutto?

Yes! Any type of bacon or deli meat will work for these. Adjust baking time according to the thickness of your meat and desired crispness.

Keto BLT Sandwich

Enioy this fun low carb twist on a classic sandwich favorite. These keto BLT cups are perfect for a lunch, afternoon snack, or even as an appetizer!

• Author: Corina Nielsen
• Prep Time: 5 minutes
• Cook Time: 20 minutes
• Total Time: 20 minutes
• Yield: 8 BLT cups

Ingredients

• 8 strips of bacon
• 1 cup romaine lettuce
• 1/4 cup cherry tomatoes (halved)
• 1/2 cup Greek yogurt
• 1 lemon (zest and juice reserved)
• 2 teaspoons Green Goddess seasoning (or use 1/2 teaspoon dill, 1/2 teaspoon chives, 1/2 teaspoon tarragon, and 1/2 teaspoon parsley)
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 1 avocado (optional)

Instructions

1. Prepare dressing by adding Greek yogurt, lemon juice, lemon zest, salt, pepper, and seasonings to a small bowl. Whisk well until smooth. Cover and place in the fridge.
2. Preheat your oven to 400°F.
3. Add 1 slice of bacon to the bottom of each muffin tin, wrapping it slightly up the sides to form a small cup. Bake for 20 minutes until crispy. Remove from oven and let cool slightly.
4. When bacon is cool to the touch, add each bacon cup to a large plate or serving dish. Fill with lettuce, tomatoes, and a drizzle of dressing. Garnish with avocado if desired.

Nutrition

• Serving Size: 1 BLT cup
• Calories: 79
• Fat: 6g
• Carbohydrates: 3g
• Fiber: 2g
• Protein: 4g

Keywords: keto blt