What Can I Put In My Coffee?



Learning how to eat on this diet is a complete re-education, for many.

First, you should be mostly eating foods that don’t have an ingredient list. Foods that are ingredients themselves, like meat, eggs, veggies and healthy oils like butter, coconut oil and lard.

Reading Labels

But most of us do use a few products that are processed.

Those products all have a nutrition label on the package, box or bottle.
In this article, I’m going to focus on products for coffee.

There are lots of other items I could pick, but “what to flavor my coffee with” seems to be a frequent question, so I’ll start here.

More Than Fat, Protein and Carbs

Most people living a lchf diet (low-carb high-fat) look at the label on a product to see what the carbohydrate content is.


Okay, 1 gram of carbs per serving. Sounds good, but is it good for you?

They see the carbs are 1 or 2 grams and assume the product is okay for them to use on this diet.
But that’s not the whole truth and nothing but the truth. LOL.

What we really need to do is look at the ingredient list, but we don’t because it is often a collection of words most of us can’t pronounce and even if we could pronounce them, we’d have to have a degree in chemistry to know what they are.

The big food companies know this, they know that if you’re concerned with sugar, they can manipulate the “serving size” to make it look like their product is low in carbohydrates.

Or they can use other types of sugar so they can legally call their junk “sugar free”.

Sugar Free Doesn’t Mean Carb Free

They can even use the phrase “Sugar Free” to fool you.
Look at this product, it has a nice highlighted “Sugar Free” on the front.

Now let’s look at the ingredients:


I circled what you need to see in yellow. Corn Syrup with a little * next to it. The * means “adds a trivial amount of sugar”. Wait, on the front it says in big letters “Sugar Free”

Sugar Free Corn Syrup

Corn Syrup is the second ingredient.

The government defines “sugar” as a thing called “sucrose” which is made from two types of carbohydrates:  half fructose, half glucose.

Any other sweet thing that ANY NORMAL person would recognize as “sugar” can be legally called “sugar free” because the “corn syrup” does not fit the legal definition of “sugar”.

That’s not all, oh no, not by a long shot.


Look at the 5th ingredient in the picture above.
Maltodextrin is a cheap carbohydrate, made from starches, that is used in sugar substitutes to bulk them up (More on that in a minute).

It has a higher glycemic index than sugar itself:
The glycemic index is a measure of how a food effects your blood sugar.

Maltodextrin has a glycemic index of 110
Regular old table sugar has an index of 65

In other words, Maltodextrin will raise your blood sugar more than sugar itself. The reason they use it is because it can be fluffed up and therefore is less dense, less heavy, than sugar.

Maltodextrin is the first ingredient in a very popular “sugar substitute” called “Splenda”.

It is only in the powdered version of Splenda. You should NOT be using the powdered “big bag” version on a daily basis. If you do use it, reserve this for special occasion recipes only.

I’m very glad to tell you that maltodextrin is not used in liquid Splenda or the generic liquid sucralose sweeteners.


It is also not in another popular sweetener: Stevia.

This brand Truvia, doesn’t have maltodrextrin.

It uses a bulking agent called “erythritol” which is a “sugar alcohol” that does not spike your blood sugar.

Hydrogenated Oil

This stuff is very bad. Every time you see “partially hydrogenated” or “hydrogenated” on a food label, it should make you put down that product and NOT BUY it.

This two dollar word “hydrogenated” really means it is a “Trans Fat”.
Trans Fat is bad for you, it raises your LDL bad cholesterol and lowers your HDL good cholesterol.

On this diet, you need to avoid all vegetable seed oils, like canola, vegetable, soybean, corn and cottonseed oil.


This is in Liquid Coffee Creamer


Trans Fat in Powdered Creamer. Don’t Use powdered coffee creamers like “Coffee Mate” or “Cremora”. There is no “Cream” in them, only corn syrup sugars and trans fat oils.

By the way, I like wearing clothes made out of cotton, but I don’t want to eat the oil from a cotton seed. I know none of my ancestors ever did that either, but if you’ll read labels, cottonseed oil is in everything.

That’s what Crisco is made out of – cottonseed oil. Don’t use it at all, don’t even feed it to your pets.


Agave is another thing you don’t want to use in your coffee.


Don’t use Agave

Not just the brand I have pictured, but any agave.

Unlike regular sugar, which is 50% fructose, agave can have up to 90% fructose.

Dr. Oz, the TV doctor who I don’t watch, made this stuff popular because it has a low glycemic index, but guess what, it is made of the type of sugar called “Fructose” that Dr. Robert Lustig has taught us is terrible for your liver and causes your triglycerides (fat in your blood) to increase. Do not use it.

See this article:

Fructose: Alcohol Without The Buzz” by Dr. Robert Lustig

Here’s Dr. Lustig’s famous video about Fructose:

Sugar: The Bitter Truth

What Do I Use in My Coffee:

I use Heavy Whipping Cream and DaVinci Syrup:


Heavy Whipping Cream has 50 calories of fat per tablespoon.

DaVinci has liquid Splenda in it.

I know sucralose (the sweetener in Splenda) is controversial in our community, but if using an artificial sweetener can help you make the transition to a healthier life, then I say do it.

None of us are 100%, try your best to get your diet as high in real foods as possible and I think you’ll be just fine.


Dr. Bernstein’s book, The Diabetic Solution, says this is safe for diabetics, that’s why I use it. Not because I’m a diabetic, but because I don’t want to be a diabetic.

Here’s a link to Dr. Richard Bernstein’s page about artificial sweeteners.
The Diabetic Solution Chapter 3

Dr. Bernstein, tells people to stay completely away from any POWDERED artificial sweetener, and stick with liquid versions, with the exception of stevia brands. He specifically mentions Da Vinci Syrup as Okay and that’s why I’ve used it.

Butter In My Coffee?

Yes and maybe some coconut oil too.

Another good option is using butter and or coconut oil in your coffee.

This is called “Bulletproof” coffee and is very good. If you’ve never tried it, I’m sure it sounds weird, but it is very good and will give you a nice energy boost full of healthy fats, which are very good for your brain and guts.

Here’s a link to learn how to make it.

How to Make Bulletproof Coffee

Peanut Butter

One last thing about labels and coffee.

I’m weird and sometimes like to eat a little spoonful of peanut butter while drinking my coffee. I don’t put it in the coffee, just enjoy eating the peanut butter off the spoon like a lollypop, LOL.
Back to labels, look at the difference in these two peanut butters.

The one on the right is the one I use, Smucker’s Natural Peanut Butter.  If you see it at the store, it will have a half inch of oil sitting at the top of the jar, it looks gross, but it’s so good.
All you have to do is take a hand blender and stir it up, then put it in the frig and the oil will stay blended. It’s really good as a snack and you won’t miss the junk in regular peanut butter. BTW, don’t go crazy and over eat it, it’s just a little snack or treat.


The one on the left has sugar and “hydrogenated” cottonseed oil. The one on the right has peanuts and salt

Read the labels.

They call me Butter Bob, but . . .

There’s something more to my story than Butter.

You Can See My Before and After

Bob Briggs at 320 lbs and now after losing 145 lbs

You Can Watch My Videos


  • But, you don’t know my whole story until you understand I lost 145 lbs with both Butter AND Fasting.
  • Most diets force you to use “will power” to eat less, but this doesn’t work for long.
  • A better way is eating healthy fats, like Butter, which turn off the “out of control hunger urges” that you’ve struggled with all your life.
  • This gives you complete appetite control.
  • This appetite control gives you freedom without using “will power” and enables you to do what is called “intermittent fasting“.
  • No diet or exercise plan can DO for you what Short Term Fasting can do.
  • But until you actually learn all the things intermittent fasting can DO for you, it’s just my word and my story, it doesn’t relate to you.
  • They call me Butter Bob, but the truth is, I could just as easily be called Fasting Bob.

Click Here For the Rest of my story

Most diets cause you to use “will power” to eat less, but this doesn’t work for long for most people. The LCHF (low carb/high fat) diet turns off the “out of control hunger urges” that you’ve struggled with all your life and gives you control, gives you freedom without using “will power”. This will enable to do what is called “intermittent fasting”.

Intermittent Fasting or Short-term fasting.


  • The most complete source of information on intermittent fasting can be gained all in one convenient book, which I highly recommend.
  • This fantastic ebook contains over 300 pier reviewed studies, it takes on the myths about fasting one by one and destroys them.
  • It has many charts that show you how short fasts reduce your insulin, release fat from your belly and so much more.
  • You need this book if you are serious about fasting.
  • You need this information to counter those who will put doubts in your mind.
  • I’ve written a critical review of some of the parts, but I think “Eat Stop Eat” is the best fasting book you can find at this time.
  • This site receives a portion of the sales when you buy this book, it helps pay the expenses here, but doesn’t cost you any more.

Read much more here . . .

Legal Disclaimer
Information on this site is provided for informational purposes only and is not meant to substitute for the advice provided by your own physician or other medical professional. Individual Results may vary.

Share This


  • Chad Keller says:

    Thank you, Bob. Appreciate you and the info you’re getting out.

  • OleDad says:

    Have been on WheatBelly since December, and it has helped me a great deal. I lost 28 lbs in 2 weeks, but then stabalized for 3 months. Then I lost another ten, and have been bouncing up and down in the 240s for 2-3 months.

    I am reading your posts and watching your videos. Thanks for all your work. I love BPC and have done several 24 hour fasts. Need to get back to that more.
    Thanks Again,

  • AFB says:

    Hi Bob! You mention: “On this diet, you need to avoid all vegetable seed oils, like canola, vegetable, soybean, corn and cottonseed oil.”

    I think this would be a fantastic topic for a video or blog entry. Comparing the different types of oils and fats and why some of the fats that people consider healthy really aren’t (like canola) and some of the fats that people avoid like the plague are desirable (like lard).


  • Cynthia says:

    Very helpful. Thanks. I’d just like to add that I’ve tried two different powdered stevia products, and BOTH contained maltodextrose. So even stevia has joined the party. Liquid is definitely safer.

  • Andi says:

    Walden Farms syrups have the exact ingredients as DeVinci syrup

  • What i do not understood is actually how you’re no longer actually a
    lot more well-preferred than you may be now. You are so intelligent.
    You understand therefore significantly with regards to this topic, produced me personally consider it
    from a lot of numerous angles. Its like women and men aren’t interested except it is something to do with Lady gaga!

    Your individual stuffs great. All the time deal with it up!

  • That is very fascinating, You are an excessively skilled blogger.
    I have joined your rss feed and look forward to looking for
    extra of your magnificent post. Also, I have shared your website in my social networks

  • If some one desires to be updated with most up-to-date technologies after that he must be pay a quick visit this site and be up
    to date all the time.

  • Some times its a pain in the ass to read what people wrote but this internet site
    is very user friendly!

  • Lu says:

    Enjoy reading and listening to you please don’t stop! I’ve learned so much…๐Ÿ˜๐Ÿ˜๐Ÿ˜๐Ÿ˜

  • Deborah says:

    You seem to be such a sweet honest man. I have struggled with my weight my whole life . I feel like I now have a revelation of what a really going on. Thank you.

  • Jerry Hooker says:

    Question BOB!
    How come my sugar readings are in the 400s to500s When i am only eating bacon fat, sour cream, and avocados – and I have been doing this for two months now with a loss of 55 pounds?

    I now weigh 240 pounds.thanks to Butter Bob! (Yes I am diabetic)
    But what is with the sugar readings?

    PS The world owes you a big thanks for what you have don for diabetics.

  • Kipper says:

    Use organic cane instead of splenda..just use less sugar. Also true cinnamon and raw cacao will please your pallette with coffee

  • Raynor DElena says:

    is 100% pure Honey a safe substitute for sugar?

  • Michael says:

    Hi Bob,

    Been following your blog and YouTube videos and am down 33 lbs. However, I’m having trouble with my morning coffee.

    I’m finally doing IF (16/8) and wake-up with BS level at 96. However, after one cup of coffee, I’m at 118! What’s going on?

    Here’s what I’m drinking based on your suggestions:

    Coffee (6-8 oz)
    2 TBSP Heavy Whipping Cream
    Davinci Sugar-Free Caramel
    2-3 Drops of liquid Stevia (Now – BetterStevia)

    I rarely do the Stevia drops, but even when I don’t my BS levels go up.

    Any ideas as to what’s going on or have any suggestions?


    • Al says:

      Hi I’m a Paramedic and can tell you that upon waking and your fasting blood sugar level is 96 and then after your coffee its 118. This is normal. Your blood sugar will increase any time you ingest food. Normal BS levels are from 80-120.
      You need to worry if your numbers are out of this range when taking a fasting blood sugar.

  • alex says:

    hi bob! I havnt seen you make any new videos since I think 2016? whats up you still ok?
    I love your videos and im trying your diet out as im overweight and diabetic. hope your doing well!

Leave a Comment