Drinking Coffee on the Keto Diet
Can You Drink Coffee On a Keto Diet?
Coffee is one of the most popular drinks in the world [1], coming only after water and tea in popularity, respectively. Its widespread consumption is understandable, it contains an appreciable amount of caffeine, the central nervous system stimulant that helps to keep most of the world awake in the morning. Although relying on stimulants to work and function is likely not a sustainable habit, caffeine has been shown in several studies to also improve cognitive functions (such as working memory and the ability to focus) [2], increase physical power output (including in resistance training) [3–8], and even to help burn fat [9]. Thus, it offers many benefits in addition to keeping individuals awake. But can you drink coffee on a keto diet? Let's find out.
First, How exactly does caffeine work?
It works in the brain primarily by acting as an antagonist to adenosine receptors [10]. Adenosine is a compound that accrues in the brain over the day, especially after strenuous mental or physical work. Once it binds to its receptor (the A1 receptor), it induces feeling of relaxation and tiredness.
We often metabolize (break down) most of the adenosine that accumulated throughout the day during our sleep, however, there may still be some adenosine binding during the morning, inducing those feelings of tiredness. Caffeine counteracts this action by binding to the adenosine receptor and preventing its activation. Caffeine also binds to another receptor known as the A2A, which release dopamine, and is what gives everyone that stimulatory feeling [11].
However, most people are not consuming pure caffeine or caffeine pills, they're consuming a drink that contains caffeine.
Can you drink coffee on a Keto Diet?
One may wonder whether coffee is a safe drink for someone on the keto diet. Luckily, coffee has a myriad of health benefits, and contains no calories and no carbohydrates. Thus, it cannot directly interfere with ketosis via its nutritional content. In short, yes, You can drink coffee on a keto diet.
However, caffeine has been shown to slightly increase blood glucose levels by interfering with the effects of insulin in the blood [12–14]. Although, this antagonistic action by caffeine may also be countered by another compound found in coffee that increases insulin sensitivity, chlorogenic acid [15,16]. Chlorogenic acid is a naturally occurring compound found in many plants and has shown promise in mechanistic studies as an insulin sensitizer. It is believed to primarily improve glucose metabolism by blocking the uptake of carbohydrates in the small intestine [17,18].
Caffeine further can increase the propensity to store energy as glycogen in individuals who are glycogen depleted but reduces the amount of storage in individuals who are sedentary and have existing glycogen stores [19].
Although people on a ketogenic diet will not have to worry much about coffee interfering with ketosis, this does not mean that consuming coffee doesn't have any drawbacks. Coffee, or more specifically, caffeine can increase blood pressure [20–22], the intensity of headaches [23], acid reflux [24], and increase the frequency of bowel movements [25]. The last one is particularly prominent because it is caused by caffeine's effect on the central nervous system and effect on the intestinal tract contractions [26], but also by the contents of coffee which are metabolized by gut bacteria [27]. So even though you can drink coffee on a keto diet, it may be worth adjusting intake based on needs and tolerance.
References
1. Jones L. Coffee: Who grows, drinks and pays the most? BBC News. 13 Apr 2018. Available: https://www.bbc.com/news/business-43742686. Accessed 27 Jun 2020.
2. Haskell CF, Kennedy DO, Wesnes KA, Scholey AB. Cognitive and mood improvements of caffeine in habitual consumers and habitual non-consumers of caffeine. Psychopharmacology (Berl). 2005;179: 813–825. doi:10/ckf74x
3. Schneiker KT, Bishop D, Dawson B, Hackett LP. Effects of Caffeine on Prolonged Intermittent-Sprint Ability in Team-Sport Athletes. Med Sci Sports Exerc. 2006;38: 578–585. doi:10/cqgprw
4. Astorino TA, Terzi MN, Roberson DW, Burnett TR. Effect of Two Doses of Caffeine on Muscular Function during Isokinetic Exercise. Med Sci Sports Exerc. 2010;42: 2205–2210. doi:10/bwf2cr
5. Cook C, Beaven CM, Kilduff LP, Drawer S. Acute Caffeine Ingestion's Increase of Voluntarily Chosen Resistance-Training Load After Limited Sleep. Int J Sport Nutr Exerc Metab. 2012;22: 157–164. doi:10/gfpgqh
6. Glaister M, Patterson SD, Foley P, Pedlar CR, Pattison JR, McInnes G. Caffeine and Sprinting Performance: Dose Responses and Efficacy. J Strength Cond Res. 2012;26: 1001–1005. doi:10/gg3c9m
7. Glaister M, Howatson G, Abraham CS, Lockey RA, Goodwin JE, Foley P, et al. Caffeine Supplementation and Multiple Sprint Running Performance. Med Sci Sports Exerc. 2008;40: 1835–1840. doi:10/dmgztz
8. Paton CD, Lowe T, Irvine A. Caffeinated chewing gum increases repeated sprint performance and augments increases in testosterone in competitive cyclists. Eur J Appl Physiol. 2010;110: 1243–1250. doi:10/fv44zc
9. Acheson KJ, Gremaud G, Meirim I, Montigon F, Krebs Y, Fay LB, et al. Metabolic effects of caffeine in humans: lipid oxidation or futile cycling? Am J Clin Nutr. 2004;79: 40–46. doi:10/gg3c9q
10. Childs E, de Wit H. Subjective, behavioral, and physiological effects of acute caffeine in light, nondependent caffeine users. Psychopharmacology (Berl). 2006;185: 514. doi:10/bb4qr7
11. Holtzman SG. CGS 15943, a nonxanthine adenosine receptor antagonist: effects on locomotor activity of nontolerant and caffeine-tolerant rats. Life Sci. 1991;49: 1563–1570. doi:10/dg2xdp
12. Pizziol A, Tikhonoff V, Paleari CD, Russo E, Mazza A, Ginocchio G, et al. Effects of caffeine on glucose tolerance: a placebo-controlled study. Eur J Clin Nutr. 1998;52: 846–849. doi:10/bb3zd9
13. Keijzers GB, De Galan BE, Tack CJ, Smits P. Caffeine can decrease insulin sensitivity in humans. Diabetes Care. 2002;25: 364–369. doi:10/fcz23c
14. Greer F, Hudson R, Ross R, Graham T. Caffeine ingestion decreases glucose disposal during a hyperinsulinemic-euglycemic clamp in sedentary humans. Diabetes. 2001;50: 2349–2354. doi:10/fgnj4n
15. Bassoli BK, Cassolla P, Borba-Murad GR, Constantin J, Salgueiro-Pagadigorria CL, Bazotte RB, et al. Chlorogenic acid reduces the plasma glucose peak in the oral glucose tolerance test: effects on hepatic glucose release and glycaemia. Cell Biochem Funct. 2008;26: 320–328. doi:10/ch4hrb
16. van Dijk AE, Olthof MR, Meeuse JC, Seebus E, Heine RJ, van Dam RM. Acute effects of decaffeinated coffee and the major coffee components chlorogenic acid and trigonelline on glucose tolerance. Diabetes Care. 2009;32: 1023–1025. doi:10/b227pj
17. Thom E. The effect of chlorogenic acid enriched coffee on glucose absorption in healthy volunteers and its effect on body mass when used long-term in overweight and obese people. J Int Med Res. 2007;35: 900–908. doi:10/f3vvn4
18. Tunnicliffe JM, Eller LK, Reimer RA, Hittel DS, Shearer J. Chlorogenic acid differentially affects postprandial glucose and glucose-dependent insulinotropic polypeptide response in rats. Appl Physiol Nutr Metab Physiol Appl Nutr Metab. 2011;36: 650–659. doi:10/bhppxp
19. Pedersen DJ, Lessard SJ, Coffey VG, Churchley EG, Wootton AM, Ng T, et al. High rates of muscle glycogen resynthesis after exhaustive exercise when carbohydrate is coingested with caffeine. J Appl Physiol. 2008;105: 7–13. doi:10/c8h53g
20. Guessous I, Eap CB, Bochud M. Blood Pressure in Relation to Coffee and Caffeine Consumption. Curr Hypertens Rep. 2014;16: 468. doi:10/f6f75n
21. Nurminen M-L, Niittynen L, Korpela R, Vapaatalo H. Coffee, caffeine and blood pressure: a critical review. Eur J Clin Nutr. 1999;53: 831–839. doi:10/bhwbxz
22. Noordzij M, Uiterwaal CS, Arends LR, Kok FJ, Grobbee DE, Geleijnse JM. Blood pressure response to chronic intake of coffee and caffeine: a meta-analysis of randomized controlled trials. J Hypertens. 2005;23: 921–928. doi:10/d284zj
23. Espinosa Jovel CA, Sobrino Mejía FE. Caffeine and headache: specific remarks. Neurol Barc Spain. 2017;32: 394–398. doi:10/f258wk
24. Lohsiriwat S, Puengna N, Leelakusolvong S. Effect of caffeine on lower esophageal sphincter pressure in Thai healthy volunteers. Dis Esophagus. 2006;19: 183–188. doi:10/djth7k
25. Brown SR, Cann PA, Read NW. Effect of coffee on distal colon function. Gut. 1990;31: 450–453.
26. Boekema PJ, Samsom M, van Berge Henegouwen GP, Smout AJ. Coffee and gastrointestinal function: facts and fiction. A review. Scand J Gastroenterol Suppl. 1999;230: 35–39. doi:10/ds2jfn
27. Digestive Disease Week. Researchers document impact of coffee on bowels: Rat study shows coffee changes gut microbiome and improves ability of intestines to contract — ScienceDaily. In: ScienceDaily [Internet]. [cited 27 Jun 2020]. Available: https://www.sciencedaily.com/releases/2019/05/190519123556.htm
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Drinking Coffee on the Keto Diet
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