Table of Contents
- Drinks To Enjoy and Avoid On Keto Diet
- Keto Drinks: Non-Alcoholic
- Keto Drinks: Allowed in Moderation
- Keto Drinks: Alcoholic
- Keto Drinks: What to Avoid
Keto diet is a much regimented diet that demand a wholesale change in our lifestyle. We focus on low carb and high fat aspect of foods so much that we subconsciously allow concealed sources of carbs in routine diet, particularly when it comes to sugar intake.
People have a tendency to undervalue as to how sugar can put our keto diet in jeopardy. And we see the existence of this hidden carb is in beverages. If people get to know as to how much sugar their favorite drinks contains, they would have given it up right away.
Besides, experts identify drinks as the trickiest sources of sugar in our diets. Drinks that we everyday consume like sodas, juices etc are full with so much sugar that it not only linger the process of getting into ketosis but also help gain some weight.
Moreover, the way drinks manufacturers use their marketing catch phrases like ‘zero-sugar’, ‘carb-free’, ‘natural’ etc., put us in limbo as to what drinks are suitable for keto and what drinks are just to make quick bucks.
Therefore, we have to make sure that we don’t put all our emphasis on low carbs foods but also keep a vigil eye on what we sip. This article will help us distinguish between low carb keto-friendly drinks and non keto-generic drinks.
Drinks To Enjoy and Avoid On Keto Diet
At the beginning phases of keto diet, when we put a limit on our carbs intake, our body’s hydration position change quite a bit. We know, carbohydrates are stored in our body as glycogen, which holds onto water. With the limitation on carbs, our body’s glycogen levels deplete which leads to dump water with it.
“Hydration is difficult for many on the keto diet, especially in the beginning. You need to make sure you’re drinking a lot of water and replenishing electrolytes,”
Says Kendra Whitmire, a nutritionist and dietitian in Laguna Beach, California
Keto Drinks: Non-Alcoholic
A list of non-alcoholic drinks are given below, which we can take every day of the week. Beverages like water, tea can be consumed without any restriction. However, we have to keep an eye on serving size for drinks like coconut water, kombucha etc.
The functions of this liquid in our body are so vast and numerous that no creatures live without this precious fluid. Water plays an important role in almost every bodily function from kidney task to digestion and beyond.
Therefore, it is imperative to keep ourselves hydrated by drinking a lot of water in order to avail not only impressive health benefits but also to avert numerous keto flu symptoms. It also helps big time in battling tiredness and hunger.
Another interesting fact is that water is accountable for more than 70% of our body weight and insufficient amount of it can upset our overall health, performance and energy.
Human body tends to lose approx. 2% of its water during a normal day while performing simple daily chores.
Though in keto diet, people often find it boring and insipid. However, on keto, water is like the Holy Grail of keto foods because of its zero calorie and zero carb content.
“Water is always the best choice for hydration! Plus, it has no calories (and no carbs), so you can drink it all day long without a second thought.”
says Edwina Clark, R.D.
However, if we get tired of drinking water on keto, then we can try filling it with fruits or herbs.
We can infuse fruits like cucumber, berries, watermelon or other varieties to get a different taste of water. This is one great way to bring variation in our water avoiding risk of inflating net carbs.
Mixing Frozen Herbs
We can use frozen herbs into our water. Best way to use it by making ice cube of those herbs. People usually tend to have mint among other types. We can make this cube very easily by slicing some mint leaves and pinching those into each cell of cube. Then putting water and lay in freezer to form cubes. We can slip a few cubes into water bottle and enjoy it whenever feel thirsty.
We can take water to another level by adding lemon, lime or orange. In this case, organic lemon or lime juice is recommended and mixing a small amount in the water to get different flavors. We should include the carbs that we mix with water when we track our daily carb consumption.
Coffee is one of the oldest beverages people have been drinking for centuries. A few decades back, coffee consumption was not encouraged linking it with a few critical diseases. However, in the last decade or so, evolving research confirms many health benefits of coffee.
Not only that, studies also endorsed that coffee is one of the best keto drinks in addition to water. In fact, studies show that coffee intake can help lower the risk of stroke, diabetes and cancer.
But as how it is more beneficial on keto diet. Researches have shown that caffeine intake helps boost our fat burning, give us with a feel of satiated and assist with weight loss – all the benefits that lure us to embrace keto diet in the first place.
“Like with tea, it’s what you add to your brew that matters most. Drinking it black is completely calorie free, but many keto dieters will appreciate the added fat that heavy cream provides.”
says Scott Keatley, RDN, of Keatley Medical Nutrition Therapy in New York City.
We can try below-mentioned keto-friendly coffee options:
Adding Heavy Cream with Black Coffee
Amount of carbs in heavy cream is very low. Besides, it is full of fat. This combination allows heavy cream to have with coffee. Moreover, it helps minimize the strong flavor that we taste with black coffee.
“Black coffee is your best bet, but if you need a little flavoring to take yours to the next level, make sure you opt for a sugar-free syrup or artificial sweetener. You can also add coconut oil for some creaminess (and extra fat)”
says Julie Upton, R.D., co-founder of nutrition website Appetite for Health.
Mixing Fat into Coffee
A cup of coffee mixed with MCT oil or powder in the morning can give us the vibe of fullness throughout the day. Besides, a cup of MCT coffee is enough for those who are too busy to have a proper breakfast.
“Studies on the benefits of MCTs are mixed, but some research suggests that they may enhance thermogenesis and fat burning.”
Moreover, we can add other fat sources like coconut oil or butter to our coffee.
With Regular Dairy or Dairy Substitute
Since keto is a fat based diet, we can add full fat milk with our coffee as it would help meet the heavy demand of fat necessary on keto.
“Milk contains 12 grams of carbs per cup. So make sure to watch how much you pour,”
Besides, we can use nut milks like almonds or cashew milk with coffee as an alternative to full-fat dairy as they are comparatively low in carbs and contains a few calories.
Tea on Keto
If we make a list of the most widely consumed beverages, without a doubt, tea will hold the second position after water. Tea has been considered as practical drink that may be used as medication purpose.
“As long as it’s not packed with added sugar, you’re fine to drink as much of these beverages as you want. They don’t provide any carbohydrates,”
says Jessica Cording, a New York-based R.D
Latest researches have found that regular tea intake may help lowering the risk of rising diseases like cancer, heart ailment and diabetes.
Existence of an amino acid in tea, dubbed L-theanine, is associated with some mental benefits like
- Lessening anxiety
- Boosting cognitive health
- Enhanced memory
Besides, this acid has displayed sign to surge concentration and cut stress. That’s why we see use of artificial use of L-theanine in many drinks.
Moreover, tea is an exceptional source of polyphenols, which is considered as plant compounds. This chemical helps battle free radicals and protect our cells from damage acting as antioxidants.
Furthermore, tea and its elements have been found to lift up fat burning and decrease blood sugar levels.
Probably black tea hits the list of the most consumed beverages in many cultures besides water. What makes it distinctive from other types is its stronger flavor and more caffeine content. Black tea also contains powerful antioxidants and natural stimulant like catechins, tannins, guanine and xanthine.
It includes English breakfast, Assam black tea, Nilgiri black tea, Ceylon tea, Earl grey etc.
Green tea is considered to be the healthiest beverage across the globe. This refreshing tea is better than black tea because the latter goes through fermentation which changes its color and taste, whereas green tea remain unprocessed, hence color stays green. It is approx. 30% polyphenol by weight which incorporates a hefty amount of antioxidants like catechin. It also contains natural stimulant that help improve our cognitive health.
Among many varieties it includes sencha, matcha, kukicha long jin etc.
This warm drink refreshes us without the caffeine kick. Interesting thing is that herbal does not fall into tea league even with having such name. True teas are made from the leaves of the Camellia sinensis plant, whereas the ingredients that dominates herbal tea leaves, dried fruits, petal of plants, herbs, roots, and flowers.
Herbal teas have been used for centuries in treating a variety of illness. Remarkably, recent research has also started to show evidence assisting some of the uses of herbal teas.
Among many variations it incorporates chamomile, thyme, dandelion, ginger root, anise etc.
Carbonated water is a wonderful substitute to sugar-ridden soft drinks. This non-alcoholic water also branded as soda water, seltzer water and sparkling water may provide us with a feeling of refreshment and possess zero net carb.
“Yes, you can still have diet soda on the keto diet—but you still shouldn’t drink it with every meal”
says Julie Upton, R.D., co-founder of nutrition website Appetite for Health.
Carbonated water comprises liquefied carbon dioxide gas, either this gas artificially given a shot or happens as a result of regular geological procedures. Carbonation of this water leads to configure small bubbles, providing the water fizzy quality.
This water helps our digestion system big time. Besides, it also provides us with the vibe of satiated and also help decrease constipation.
Following brands are considered to be helpful on keto as they are infused with berries, coconut, lime and other flavor:
- Ferrarelle Acqua Minerale
- Perrier Mineral Water
- Polar seltzer
- Schweppes seltzer
- Voss Sparkling
Humans made bone broth as part of their diet from primitive times. Our ancestors, before learning farming, literally consume everything as they spare nothing as waste. They used to make bone broth from the bones left over from those animal hunt especially in winter when they were unable to make their catch.
A few benefits of bone broth on the keto diet are given below:
- Bone broth contains very low carbs usually 0 – 2 grams of carbs which makes it a perfect fit in keto diet.
- This drink helps mitigate the keto flu as it possesses electrolytes.
- This keto drink are full of natural form of collagen which helps rebuild leaky gut environment.
- Bone broth can be a great solution to keto insomnia as study shows that its glycine content may play a role in refining sleep quality.
Keto Drinks: Allowed in Moderation
The name may sound scary but it is just a fermented tea.
The base of this drink is sweet tea, typically used black or green tea with sugar. Then the wonder happens when SCOBY – Symbiotic Culture of Bacteria and Yeast – is mixed with the base.
Here important ingredient is SCOBY which ferments and convert the sweet tea into a probiotic-loaded masterpiece. Probiotics is essential to maintain a hale and hearty gut.
Since, sugar is used to ferment kombucha, we gotta be careful while selecting among many low carb, low sugar types. Experts recommend to consume this drinks in moderation on keto as per serving (one cup) organic raw kombucha contains 7 grams of net carbs.
“You’ll have to sacrifice carbs in order to drink kombucha,”
says Kendra Whitmire, a nutritionist and dietitian in Laguna Beach, California.
Following scientific discoveries are found in animal experiments:
- It may play a role in averting prostate cancer
- This drink may keep our cholesterol levels in check
- It helps reduce the blood sugar levels of diabetic affected rats.
Coconut water lies under the shell of coconut. This naturally revitalizing water has a nutty flavor. It also possesses digestible carbs and electrolytes.
As far as its nutrition facts are concerned, it provides less calories that coconut milk and extra potassium than a banana.
Like kombucha, this drink is also allowed in moderation in keto because of high carb content. Almost all famous coconut water products possess 12 grams of carbs per 9 fluid oz. therefore, we have to keep a vigil eye on coconut water as indulgence can cross over our daily carb limit.
Generally smoothies are high in sugar as fruit and milk are used as base ingredients. Because of their high sugar content smoothies are usually discouraged to drink on keto.
Having said that, we can make keto-friendly smoothies at home with the right choice of ingredients:
- Hale And Hearty Fats: avocado, nut or seed butters, MCT or Coconut oil/powder, egg yolks.
- Keto-generic Liquids: full-fat dairy milk, unsweetened nut-based milk, etc.
- Sugar Free Yogurt: sugar-free full fat yogurts, nut-milk based yogurts, coconut yogurt.
- Various Protein Powder: egg white protein, collagen peptides, whey protein, vegan protein etc.
Keto Drinks: Alcoholic
On this topic, a huge debate is going on in keto domain. Some types of alcohol are low in carbs and can be consumed in moderation. While consumption of certain kinds can kick us out of ketosis.
“Wine is much lower in carbs than beer, so most people who eat keto choose wine. Pure spirits like whiskey and vodka contain zero carbs, but watch out for sweet drinks – they may contain massive amounts of sugar,”
advised Andreas Eenfeldt, MD
Spirits on Keto
Pure form of spirits like whiskey, gin, scotch, tequila, rum or vodka are totally devoid of carbs per 1.5 ounce serving. In spirits like tequila sugar is transformed into ethyl alcohol through processing. This compound does not upset our insulin and blood sugar level like other alcohol.
However, sugary mixers like soda or sweeteners do possess carbs. So, we got to be careful about them as they can rapidly increase the carbs content of those spirits. It’s better to drink these beverages straight or we can add some low-carb mixers if we want a different taste.
Dry Red Wine
Most of the wine types are considered as sugar bombs. However, sugar content on dry wine are usually remain on the lower side.
Some of the famous dry wine are: pinot blanc, merlot, cabernet sauvignon, pinot noir as they contain very minimal carbs. But need to keep an eye on serving size, limit it to one serving is recommended.
“Partying daily shouldn’t happen, but if you want to go out and have a glass of wine, that’s fine as long as it fits within your daily carbs,”
Low-Carb Beer on Keto
Beer does not suit into keto diet because of its heavy carbs content. However, most beer manufacturers now a days producing low-carb types. For instance, we can mentioned Michelob Ultra which contains only 2.5 grams of carbs. Besides, we can try other light beer like Budweiser Select or Miller Lite.
However, don’t forget to track the serving size. Sipping one or two can is okay, over boarding can add up carb quickly and as a consequence can put our ketosis state in peril.
Keto Drinks: What to Avoid
Most of the alcoholic drinks are full of carbs. Even some types can stuffing over 30 grams in a sole serving.
For instance, mocktails, mixed drinks and cocktails tend to bank on sugary ingredients like soda, syrups, juice or sweeteners.
Besides, the base for regular beer is starch and one can of beer can possesses upto 12 grams of carbs.
There are a lot of drinks that should be avoided on keto and a list of few given below:
- Fruit juice
- Sports Drinks
- Sugary Coffee
- High carb Alcohol
Fruit Juice: Packed with Both Sugar and Carbs
Up until the recent past, fruit juice is considered to be one of the healthy beverages because of its high vitamins and calcium content.
However, recent studies found that fruit juices such as apple juice are full of sugar, hence deemed harmful to keto diet. Not only that, some producers don’t hesitate to pour additional sugar to make them tastier.
For example, one serving (a cup) of orange juice contain approx. 25 grams of carbs and sugar content doesn’t lag behind: 20 grams
Experts even recommend not to consume vegetable juices on keto as many of them are high in carbs. As an instance, carrot juice can nearly cost us 21 grams of carbs.
Most importantly, we have to totally avoid all those glittery juices stores in market. Though they are marketed as healthy product but they are loaded with carbs: 30 to 40 grams.
Soda: Threat to Diabetes
Every kind of soda are discouraged to take on keto irrespective of those marketing catchphrase: zero-calorie, regular, dietetic. Recent experiments found strong association between soda consumption and developed IMB.
“Most sodas are full of ingredients like artificial sweeteners such as sucralose and aspartame, making them keto-unfriendly,”
Besides, these beverages can pose a serious threat to develop type 2 diabetes. No one denies the role of genetics behind this disease but these drinks can help accelerate the process.
Take Coca-Cola for instance, a single can possesses approx 40 grams of sugar and similar amount of carbs. Mountain dew doesn’t lag behind on those front. A can contains a staggering 46 grams of sugar, believe it or not!
The ingredients responsible for these high sugar and carbs are artificial sweeteners such as sucralose and aspartame.
Sport Drinks: Contains Harmful Ingredients
Initially sports drinks introduced in the market as healthy drinks. However, over time people came to know that they are loaded with sugar. They are also known as different names like vitamin water or energy drinks.
Besides, they also filled with destructive ingredients like taurine and guarana. Though ‘zero calorie’ alternatives exist in the market, we have to be careful about drinking these beverages as aforementioned ingredients are associated with increased blood pressure and heart palpitations.
“Not all sports drinks are considered equal in the keto department—some are loaded with sugar, and that’s going to work against you.”
We can make electrolyte drinks at home by mixing a pinch of salt with pure coconut water.
Beer: By-Product of Cereal Grain
Although some low carb beer exist in the market, but experts recommend to avoid beer in keto diet because of their high carb content. The base ingredients of beers are cereal grains which are responsible for that high carbs.
One single can of beer can cost us 13 grams of carbs.
Sugary Coffee Drinks: Totally Non Keto-generic
Varieties on coffee drinks are endless and most of them should be avoided on keto, like:
- Mocha Drinks
- Lattes with additional syrup
- Almost all coffee drinks at Starbuck
- Espresso with skim milk
Any coffee beverages that use syrup and flavoring as ingredients are bound to load with carbs.
Sugar-Laden Alcohol: Low in Nutrients
Spirits or other popular drinks are often adulterated with sugary ingredients like syrup or other sweeteners to make them more palatable. These sugary ingredients add a lot of carbs to those drinks, such as:
- White Wines
- Margarita Mix
We can have a lot of drinks in keto, sometime in moderation though. However, water stand alone in that list. Whenever we select a drink other than water on keto, it would be a crime if we skip the ingredients and nutrition facts.
We got to be careful about many famous drinks though advertised with many catchphrases like ‘zero-sugar’, ‘carb-free’, ‘natural’, ‘zero-calorie’, as they are full of sugar and artificial sweeteners.
Another aspect, we have to keep a vigil eye on serving size as over boarding can put whole keto scheme on peril.