Top and Best Keto-Friendly Drinks
Top and best Keto-friendly drinks has always been curiosity for health cautious person on Keto diet.
Wondering what are the Top and Best Keto-Friendly Drinks that will best support your ketogenic lifestyle? Paying attention to the carbohydrates you are drinking is only half the battle. You’ll also want to reach for beverages that support your health and nutritional goals. Here are the best and worst drinks when it comes to staying Keto and losing weight.
While carbohydrate control is paramount, the best keto drinks are the ones that also support good nutrition through proper hydration and other potential benefits. This includes drinks with a good portion of vitamins and minerals.
When following the low-carb, high-fat keto diet, you may be wondering what to drink other than water.
While water is the healthiest choice because it’s free from calories, carbohydrates, and additives, you may want a drink that will boost your energy, add flavor and variety, or replace some of your favorite sugary drinks.
Here are our top tips:
1. Flavored water
Some keto-friendly drinks are flavored with small amounts of real fruit juice, which adds natural flavor and sweetness while keeping the carbohydrate count relatively low – usually 1-5 grams of net carbohydrates per serving.
You can also add carbohydrate-free liquid or powder water enhancers to tap water or bottled water. They come in many flavors, and while they’re usually made with artificial flavors and sweeteners.
Some keto-friendly drinks are flavored with small amounts of real fruit juice. You can also choose keto-friendly water boosters in liquid or powder form.
2. Keto Protein Shakes
Keto protein shakes, either pre-made or made using protein powders, are an easy way to boost your daily protein intake with keto.
When made from low-carb ingredients like non-starchy vegetables, nuts, seeds, and nut butters, it can add a nice nutritional boost to your day.
Much like the butter in your coffee, it’s possible to go overboard with protein shakes and gain weight if you’re not careful. Most shakes should be taken as a snack or meal replacement option. So, if you find that they are not satisfying your hunger or cravings, you can skip them altogether.
3. Hot drinks
Some hot drinks are keto-friendly, though you should be careful about what you add to them. Suitable additives include half and half heavy whipped cream, unsweetened plant-based creams, calorie-free sweeteners, and sugar-free flavor syrups.
You should avoid high-carbohydrate additives like regular milk, sweetened creams, sugar, honey, and standard-flavored syrups.
a. Black or green tea
Tea is a natural option that contains negligible carbohydrates – usually less than 1 gram per cup (240 ml). You can enjoy it iced or hot.
Black tea is made from aged tea leaves, which gives it a more robust taste, darker color, and higher caffeine content. Meanwhile, green tea is made from fresh tea leaves, which gives it a more floral taste, lighter color, and less caffeine.
You can also choose white tea, which is made from young tea leaves. It has a very mild, delicate taste compared to black and green tea.
In addition, tea is essentially calorie-free and full of polyphenol antioxidants. For example, green tea is high in epigallocatechin gallate (EGCG), a powerful antioxidant that may have cancer benefits.
b. Herbal teas
Herbal teas are infusions made from dried flowers, fruits, leaves or herbs. Examples are hibiscus, chamomile, yerba mate, peppermint, and rooibos tea.
Most are low in carbohydrates, as few carbohydrates from dried herbs fall into the water.
However, products made from dried or candied pieces of fruit may contain a little more carbohydrates. Therefore, before buying, you should check the number of carbohydrates in packaged tea products.
Coffee is another virtually calorie and carbohydrate-free favorite that is safe for the keto diet. Like tea, it can be consumed hot or frozen.
Coffee contains caffeine, which can give your metabolism a slight boost. It also provides chlorogenic acid, a polyphenolic antioxidant that can also help in weight loss.
Check out the Guide to Keto Alcohol and Beverages.
4. Milk alternatives
Although cow’s milk isn’t recommended for keto because it contains natural sugars, some herbal alternatives are perfectly keto-friendly.
Include keto-friendly plant-based milk
- Almond milk
- coconut milk
- Macadamia nut milk
- Flax seed milk
These products are great for drinking, pouring onto keto-friendly grains, and for various culinary purposes.
Still, only the unsweetened versions of this milk are keto-friendly. Many plant-based dairy products are flavored and sweetened, which makes them unsuitable for keto.
Most simple nut-based dairy products (almond milk, cashew milk, etc.) contain little to no carbohydrates – with the exception of flavored varieties and milk made from grains like oat milk.
In addition, the unsweetened varieties are usually low in calories and provide important nutrients such as Calcium, Vitamin D, Vitamin A and Vitamin E.
Unsweetened plant-based drinks like almond and coconut milk are keto-friendly. However, the sweetened and flavored versions often contain too much sugar to be suitable for diet.
5. Soft drinks
Soft drinks are typically loaded with sugar or potentially harmful artificial sweeteners. There are Keto-friendly options, however.
a. Alternative diet sodas
While diet sodas like Diet Coke and Diet Pepsi are technically keto, they may not be your best choice.
This is because they contain artificial sweeteners like sucralose and aspartame, which can damage the healthy bacteria in your gut and increase sugar cravings – potentially leading to weight gain.
Conversely, several diet sodas are made with naturally derived, calorie-free sweeteners such as ste ia or erythritol, a sugar alcohol made from corn that has fewer negative effects than artificial sweeteners.
b. Sparkling water
Sparkling water is either naturally carbonated from a mineral spring or carbon dioxide gas is used during manufacture.
Many bottled water options are flavored but usually unsweetened – which makes them great choices for low-carb products.
Diet sodas and bottled water are usually net carbohydrate free. Try to choose soft drinks that are sweetened with Stevia or other natural non-calorie sweeteners as opposed to artificial sweeteners.
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In general, it’s best to avoid juice on keto, but there are some safe options.
a. Fruit juice
These (Fruit juice) is usually loaded with sugar, which makes it unsuitable for the keto diet.
There are exceptions, however, including lemon and lime juices, which are low in carbohydrates but full of flavor. You can add them to plain water or other beverages like hot or iced tea to liven up the taste.
b. Vegetable juice
Some juiced vegetables are low in carbohydrates and can be included in the keto diet. However, keep in mind that unless you drink the pulp, it removes most of the nutritious fiber from the vegetables when you are juicing.
Some keto-friendly vegetables that can be juiced include
- Leafy vegetables like kale and spinach
If you don’t have a juicer, there are sometimes store-bought juices available.
However, be sure to check the label on bottled vegetable juices as they may contain sugar or other sources of carbohydrates. In fact, most contain at least 10 grams of carbohydrates per serving, making them unsuitable for keto.
Most fruit juices are laden with sugar, but lemon and lime juices are low in carbohydrates and can help flavor other beverages. In addition, some low-carb vegetables can be juiced.
7. Energy drinks
Some energy drinks are keto-friendly, although many popular brands use artificial sweeteners. Hence, you may want to choose from a handful that use natural sweeteners like stevia.
Sugar-free energy drinks can be a hit or miss. Some are made with high amounts of caffeine and questionable ingredients, while others can provide a manageable amount of caffeine and possibly B vitamins and electrolytes.
You should be aware that energy drinks can damage the brain, heart and liver, especially in teenagers and teenagers. They are rarely associated with heart failure.
If you consume these drinks occasionally, think about their caffeine content. Most energy drinks contain 150-200 mg per 475 mL can, which you can compare to the recommended safe daily caffeine threshold of 400 mg for the general population
The best keto-friendly energy drinks are sweetened with stevia or other natural, calorie-free sweeteners. Be sure to limit your caffeine intake to less than 400 mg per day.
8. Sports drinks
These drinks like Gatorade and Powerade contain electrolytes like sodium and potassium to replenish those lost through sweat.
Sports drinks are traditionally made with a lot of sugar as fuel, but they are also found in low-calorie and low-carbohydrate varieties. Plus, they’re usually high in electrolytes that aid in hydration and can even help ease some of the symptoms of the keto flu.
For people who move intensely in the heat or exercise outdoors, electrolyte supplements and fluid rehydration are crucial. Loss of electrolytes through sweat can make dehydration worse, leading to muscle cramps and headaches.
Electrolyte drinks can also help fight the keto flu, a number of symptoms such as fatigue, headaches, and muscle cramps that may occur when you first start the diet.
Still, most sports drinks are loaded with sugar. Gatorade Zero and Powerade Zero are solid keto-friendly options, but they use artificial sweeteners.
Some alternatives include electrolyte powders sweetened with stevia that you can mix in water.
Buy electrolyte powders like Ultima Replenisher and LMNT online.
These (Sports drinks) can help replenish electrolytes after a workout and can aid symptoms of the keto flu. Try to choose electrolyte powders that are sweetened with stevia rather than low-carb sports drinks with artificial sweeteners.
9. Alcoholic drinks
Although alcohol is likely to hamper your efforts when trying to lose weight with keto, you may still be wondering what alcoholic beverages to drink and stay in ketosis.
Remember, these drinks contain calories from fat and alcohol.
a. Low Carb hard seltzer
You can also choose low-carbohydrate hard seltzer made with flavored seltzer water or sparkling water and added alcohol.
If you’re avoiding gluten, be sure to check the label carefully, as many of these are made with malt liquor.
b. Low carb beer
Beer is usually high in carbohydrates because it contains sugar from wheat that isn’t fermented into ethanol.
However, low carb beer is made by either using less wheat or allowing a longer fermentation process to convert the sugar to alcohol more completely.
Some of the lowest carbohydrate beers that have 2-3 grams of net carbohydrates per 355ml bottle are Budweiser Select 55, Michelob Ultra, and Miller 64.
Schnapps such as vodka, whiskey, rum and tequila are naturally carbohydrate-free and therefore suitable for the keto diet.
However, you should be careful with mixed drinks, as these are often loaded with sugar from fruit juices or soda. You should also check the label on flavored liquors for added sugar.
To keep your beverages low in carbohydrates, just sip hard liquor or use carbohydrate-free blenders like diet soda or seltzer water. Avoid tonic water as it has added sugar.
Low carb beer, hard seltzer, and liquor are all keto-friendly. You should be careful with mixed drinks, however, as these often pack sugar from soda or fruit juice.
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In addition to water, there are many keto-friendly drinks available. You may already have several of these on hand.
Tea, coffee, and herbal tea are some options. Soda, bottled water, low-carb juices, sports drinks, and energy drinks are also good options. However, you should opt for the low-carb, sugar-free versions and look for products that use stevia instead of artificial sweeteners.
Finally, there are several keto-friendly alcoholic options available, from low-carb beer to seltzer to booze.
As you can see, you have many tasty beverages to choose from on the keto diet.