This one carb vanilla spice keto creamer is packed full of wholesome goodness, unlike most of the sugar-free creamers you may find at the grocery store. The medium-chain triglycerides (MCTs) in this keto creamer will provide energy to your body as the MCTs are rapidly converted to ketones. Full-fat coconut cream also contains MCTs providing a nice energy boost. Let's talk a little more about why MCT is such a great ingredient to use daily for the keto diet, especially for those who don't have a gallbladder.
MCT Oil Facts
We use MCT oil intentionally in our vanilla spice keto creamer to boost your ketone levels naturally. Here's a few facts about MCT Oil you'll be interested in:
- MCT oil has been shown to increase the release of two hormones that can promote the feeling of fullness in the body: peptide YY and leptin (Link).
- MCT oil has approximately 10% fewer calories than long-chain fatty acids (Link).
- MCT oil may help optimize the growth of good bacteria and support the gut lining, which could also help you lose weight (Link).
- MCTs are more rapidly absorbed than long-chain triglycerides. Due to their shorter chain length, MCTs do not require bile to break down as longer-chain fats do. (Link) If you don't have a gallbladder, MCTs are a great way to increase your fat levels without side-effects.
- MCTs can enter your cells without being broken down. This is how they are used by the body for an immediate energy source! (Link)
- Ketones can pass through the blood-brain barrier, which makes them a fast source of fuel for your brain.
You can see why MCT oil is such a valuable addition to this sugar-free creamer recipe.
The Best MCT Oil Brands
Like with many oils, you get what you pay for. You'll want to choose a high-quality product to make your vanilla spice keto creamer. Here are our recommended MCT Oil brands - brands we trust for quality & purity.
The Bulletproof brand is our top pick when it comes to liquid MCT oils for your sugar-free creamer. We've tried dozens of brands and always come back to this one. They have two different MCT Oils. Their basic MCT Oil is a blend of C8 and C10 oils of the highest quality. For those looking for optimal performance and brain benefits, choose Brain Octane Oil, which contains only C8.
C10 and C8 are both rapidly converted to ketone bodies because they are absorbed directly through the portal vein. However, as you may have assumed, C8 oil is a little more rapidly converted than C10. Some people notice a bitter taste with pure C8 oil and instead choose C10.
MCT oil is a powerful ingredient you can use every day on the keto diet to boost your energy levels and support whole-body health. Now you know why I've added extra MCT oil to this vanilla spice keto creamer.
Superfood Ingredients For Vanilla Spice Keto Creamer
There are a few more superfood ingredients I've added to my vanilla spice keto creamer. These are cinnamon and nutmeg.
Cinnamon
The ancient Egyptians first used cinnamon as an ingredient. It was regarded as highly valuable and used as a gift for kings. In modern times, cinnamon is an inexpensive and valuable addition to many favorite recipes.
There are two primary types of cinnamon, which are Ceylon cinnamon and Cassia cinnamon. Scientists prefer Ceylon cinnamon because cassia contains significant amounts of a compound called coumarin, which may be harmful in large doses. Use Ceylon cinnamon in your sugar-free creamer.
The active ingredient in cinnamon is cinnamaldehyde, and scientists have been studying it for decades for its benefits on our health and metabolism (Torbati).
Here are just a few of the health benefits of cinnamon:
- anti-inflammatory properties
- high in antioxidants
- may decrease the risk of heart disease
- can improve insulin sensitivity, thereby lowering blood sugar levels
- can lower fasting blood sugar levels by 10-29%
- helps fight bacterial & fungal infections and inhibit the growth of some damaging bacteria
- is being studied for possible benefits with neurodegenerative diseases such as Alzheimer's and Parkinson's
To read more about the health benefits of cinnamon, click here.
Nutmeg
This warm, comforting spice is made from the seeds of a tropical evergreen tree native to Indonesia called Myristica fragrans. Nutmeg pairs beautifully with cinnamon in our vanilla spice keto creamer.
Like cinnamon, nutmeg contains powerful antioxidants that protect your cells from damage by free radicals.
Nutmeg shares many of the same benefits as cinnamon, including:
- a powerful antioxidant
- is an anti-inflammatory
- has antibacterial properties
- may improve blood sugar control
- could be beneficial for heart health
Nutmeg has also been studied for its libido-boosting properties and for improving mood. It's a great addition to your sugar-free creamer.
To read more about the health benefits of nutmeg, click here.
Choosing A Sugar Substitute
Our favorite sugar substitutes for this vanilla spice keto creamer includes:
BochaSweet has the closest taste to sugar and measures cup for cup. When using allulose, it is only about 70% as sweet as sugar, so we add liquid stevia drops until we are happy with the sweetness level. Lakanto's Monk Fruit Blend is a blend of erythritol and monk fruit, and the original blend measures cup for cup to sugar.
To find your favorite, try all the different options over time. You'll find tutorial videos on using these various sugar substitutes on our YouTube channel "Tara's Keto Kitchen".
We avoid maltitol, isomalt, and xylitol because it causes GI distress in many people. Maltitol and isomalt may also spike blood sugar.
Artificial sugars such as Splenda (sucralose), aspartame, and others we avoid for various reasons. I, Health Coach Tara, personally get migraines and hangover symptoms when I accidentally eat Splenda or sucralose. I have become an avid ingredient list reader after a few episodes like this. It was, in fact, one of the most significant contributors to the debilitating migraines I suffered from for fifteen years.
Make It Dairy Free
To make this sugar-free creamer dairy-free, replace the heavy cream with full-fat coconut cream. Then, you'll have a creamy, MCT packed vanilla spice keto creamer to enjoy in your coffee.
Tutorial Video: Homemade Superfood Vanilla Spice Keto Creamer
If you like keto recipes like this one, be sure and subscribe to our YouTube channel "Tara's Keto Kitchen". We post a new keto recipe each week.
Homemade Superfood Vanilla Spice Keto Creamer (With MCT’s)
Ingredients
- ½ cup coconut cream , full fat
- ½ cup MCT oil
- ½ cup heavy cream
- ¾ cup granulated sugar substitute , see blog post
- ⅛ teaspoon salt
- 1 Tablespoon vanilla extract
- ½ teaspoon cinnamon
- ¼ teaspoon nutmeg
Instructions
- Combine all ingredients in a small saucepan. Stir together over medium-low heat until the mixture is warmed through and the sugar substitute is dissolved.
- Cool and store in a tightly sealed container in the refrigerator for up to two weeks or until the expiration date on your heavy cream.
- Sugar Substitute Note: You can use any sugar substitute you prefer for this recipe. You can also easily adjust the sweetness level by adding more or less sugar substitute. After you make it a few times, you’ll figure out the perfect balance of sweetness for your tastes.
Notes
Nutrition
More Sugar-Free Creamer Recipes
Explore all of our keto creamer recipes:
References
Dhuley JN. Antioxidant effects of cinnamon (Cinnamomum verum) bark and greater cardamom (Amomum subulatum) seeds in rats fed high fat diet. Indian J Exp Biol. 1999 Mar;37(3):238-42. PMID: 10641152.https://www.ncbi.nlm.nih.gov/pubmed/10641152
Kumar S, Vasudeva N, Sharma S. GC-MS analysis and screening of antidiabetic, antioxidant and hypolipidemic potential of Cinnamomum tamala oil in streptozotocin induced diabetes mellitus in rats. Cardiovasc Diabetol. 2012 Aug 10;11:95. doi: 10.1186/1475-2840-11-95. PMID: 22882757; PMCID: PMC3461457. https://www.ncbi.nlm.nih.gov/pubmed/22882757
Mancini-Filho J, Van-Koiij A, Mancini DA, Cozzolino FF, Torres RP. Antioxidant activity of cinnamon (Cinnamomum Zeylanicum, Breyne) extracts. Boll Chim Farm. 1998 Dec;137(11):443-7. PMID: 10077878. https://www.ncbi.nlm.nih.gov/pubmed/10077878
Rao PV, Gan SH. Cinnamon: a multifaceted medicinal plant. Evid Based Complement Alternat Med. 2014;2014:642942. doi: 10.1155/2014/642942. Epub 2014 Apr 10. PMID: 24817901; PMCID: PMC4003790. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4003790/
Shan B, Cai YZ, Sun M, Corke H. Antioxidant capacity of 26 spice extracts and characterization of their phenolic constituents. J Agric Food Chem. 2005 Oct 5;53(20):7749-59. doi: 10.1021/jf051513y. PMID: 16190627. https://www.ncbi.nlm.nih.gov/pubmed/16190627
Torbati M, Nazemiyeh H, Lotfipour F, Nemati M, Asnaashari S, Fathiazad F. Chemical composition and in vitro antioxidant and antibacterial activity of Heracleum transcaucasicum and Heracleum anisactis roots essential oil. Bioimpacts. 2014;4(2):69-74. doi: 10.5681/bi.2014.004. Epub 2014 May 29. PMID: 25035849; PMCID: PMC4097974. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4003790/
To read more about the health benefits of cinnamon, click here.
To read more about the health benefits of nutmeg, click here.
Charlene says
When using Bocha Sweet I add Monk Fruit, (depending on the recipe need for more sweetness) in a recipe. I use a pinch of 100% Monk Fruit until it’s right. Works perfectly every time a recipe needs that little sweeter taste than Bocha Sweet offers😃