Keto And Zero-Carb Drinks: What's The Deal?

can you have zero carb drinks on keto

The ketogenic diet is a very low-carb, high-fat diet that aims for quick weight loss. It involves deriving less than 10% of your daily calories from carbs, which amounts to about 20 to 30 grams per day. So, what about drinks? Are zero-carb drinks keto-friendly?

The short answer is yes, zero-carb drinks are generally considered keto-friendly. However, it's important to read labels and watch out for hidden carbs and artificial sweeteners. While diet sodas, like Coke Zero and Diet Pepsi, are technically keto-compliant due to their lack of sugar, they may not be the best choice due to the potential negative health impacts of artificial sweeteners. Instead, opt for drinks sweetened with natural zero-calorie sweeteners like stevia.

Water is always a great choice for hydration and is naturally keto-friendly. Other keto-friendly drink options include unsweetened sparkling water, black coffee, tea, unsweetened plant-based milk alternatives, and sugar-free energy drinks. Just be mindful of any additions or mixers, as these can add carbs. When in doubt, check the nutrition label and choose drinks with under 5 grams of carbs per serving.

Characteristics Values
Carbohydrate content Zero-carb
Calories Zero-calorie
Sweeteners Carb-free sweeteners such as Stevia, Xylitol, Sucralose, Erythritol, Swerve, Monk fruit
Health concerns Artificial sweeteners may lead to higher risk of cardiovascular diseases and poor gut health
Examples Diet Coke, Coke Zero, Diet Pepsi, Sparkling water, Zevia, Virgil's Zero Sugar, La Croix, Lemon Perfect

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Zero-carb drinks and the keto diet

The keto diet is a very low-carb, high-fat diet that aims for quick weight loss. It involves deriving less than 10% of your daily calories from carbs, which equates to about 20 to 30 grams of carbs per day. This means that, when looking for keto-friendly beverages, you should opt for those that contain under 5 grams of carbs.

Water

Water is always the best choice for hydration, and it has no calories or carbs. It's especially important on the keto diet, as reducing carb intake triggers water loss in the body. To avoid dehydration, muscle cramps, fatigue, and digestion issues, nutritionists recommend drinking at least 8 glasses of water per day.

Sparkling Water

Sparkling water is a good option if you want some variety from regular water. It's typically unsweetened and has a soda-like fizz, making it a zero-carb drink. There are also flavored options available if you want something a little different.

Tea

Black tea and green tea are keto-friendly, as they contain less than 1 gram of carbs per cup. Tea is also calorie-free and full of polyphenol antioxidants. You can also add some flavor with heavy cream, which is keto-friendly.

Coffee

Black coffee is another keto-friendly option, and it can be consumed hot or iced. Adding butter or ghee, as well as coconut oil or MCT oil, can give you an energy boost and help you meet your calorie goals.

Diet Sodas

While diet sodas like Diet Coke, Coke Zero, and Diet Pepsi are technically keto-friendly, they may not be the best choice due to the artificial sweeteners they contain. These sweeteners can have negative effects on your gut health and increase sugar cravings. However, some diet sodas use naturally derived zero-calorie sweeteners like stevia or erythritol, which have fewer negative effects.

Milk Alternatives

Cow's milk is not recommended on keto due to its natural sugar content. However, unsweetened plant-based milk alternatives, such as almond milk and coconut milk, are perfect keto-friendly options.

Energy Drinks

Sugar-free energy drinks are acceptable on the keto diet, but it's important to read the ingredient labels. Some may contain sugar alternatives that are not keto-friendly, such as maltodextrin. Additionally, energy drinks that contain artificial sweeteners can have adverse effects on the brain, heart, and liver, especially in adolescents.

Alcoholic Beverages

Hard liquors like vodka, whiskey, rum, and tequila are naturally carb-free and suitable for the keto diet. However, mixed drinks often contain sugar from fruit juices or soda. Low-carb beer options are also available, such as Budweiser Select 55, Michelob Ultra, and Miller 64.

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Pros and cons of zero-carb drinks

Pros

Zero-carb drinks can be a great way to stay hydrated and maintain your energy levels, especially if you're on a keto diet. Here are some of the benefits:

  • Weight Loss: Zero-carb drinks, such as diet soda, can help with weight loss goals as they are sugar-free and carb-free.
  • Keto-Friendly: These drinks fit seamlessly into a keto diet, which limits or eliminates carb intake to force the body into a state of ketosis.
  • Tasty Alternative: They offer a tasty and sweet alternative to regular drinks, especially if you have a sweet tooth.
  • Convenience: Zero-carb drinks are easily available and can be a convenient option when you're on the go.
  • Variety: There is a wide variety of zero-carb drinks available, including sparkling water, diet soda, unsweetened tea, and coffee.

Cons

While zero-carb drinks have their benefits, there are also some drawbacks and potential health concerns:

  • Artificial Sweeteners: These drinks often contain artificial sweeteners like aspartame, sucralose, and stevia, which have been linked to an increased risk of cardiovascular and cerebrovascular diseases and poor gut health.
  • Cravings and Weight Gain: Artificial sweeteners can also increase sugar cravings, leading to potential weight gain if not managed properly.
  • Dehydration: The keto diet can lead to dehydration, and while zero-carb drinks provide hydration, they may not be as effective as water in preventing dehydration.
  • Nutrient Deficiencies: A diet high in zero-carb drinks may not provide enough essential vitamins and minerals, potentially leading to nutrient deficiencies over time.
  • Health Risks: The long-term health consequences of completely excluding carbs from your diet are unclear, and such a restrictive diet may not be suitable for everyone.

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Natural alternatives to zero-carb drinks

Water

Water is the simplest and most accessible drink for anyone on a keto diet. It is crucial to stay hydrated on keto, as reducing carb intake triggers water loss in the body. Aim for at least 8 glasses a day to prevent dehydration, muscle cramps, fatigue, and digestion issues. If you want to add some fizz, opt for sparkling water or make your own homemade soda by mixing carbonated water with fresh fruit and natural sweeteners like monk fruit or stevia.

Coffee and Tea

Black coffee and tea are excellent keto-friendly beverage options. They are calorie-free and provide a break from plain water. If you want to add some flavour, use natural sweeteners or a dash of heavy cream. Just remember to avoid adding sugar, as this will increase your carb intake.

Nut Milk

Unsweetened nut milk, such as almond or coconut milk, is a good choice for keto dieters. They help meet your protein and fat requirements without adding too many carbs. Just be sure to stick to full-fat options and avoid sweetened varieties.

Clear, Unflavoured Liquors

Clear, unflavoured liquors such as vodka, whiskey, and tequila contain no net carbs, making them a good option for keto dieters. However, remember that alcohol is a diuretic and can lead to dehydration. Always consume in moderation.

Natural Sweeteners

If you have a sweet tooth, there are natural sweeteners that won't kick you out of ketosis. Stevia, monk fruit, erythritol, and xylitol are popular choices that can be used in drinks and even baking. Just be mindful of your portions, as some of these sweeteners are much sweeter than sugar.

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Alcoholic drinks on keto

Alcoholic drinks are typically calorie-dense, and the body tends to burn alcohol before anything else, making weight loss more difficult. Alcohol can also increase your appetite. Therefore, while you may be able to enjoy low-carb alcoholic drinks on the keto diet, they should be consumed in moderation.

Pure spirits

Whiskey, brandy, cognac, vodka, gin, and tequila contain zero carbs and are suitable for the keto diet. However, avoid adding juice, soft drinks, or sweet flavourings to spirits, as these will increase the carb count. For example, adding tonic to a gin will boost its carb count to 16 grams per serving.

Wine

Wine is much lower in carbs than beer, so most people on keto choose wine. A glass of dry wine contains about 0.5 grams of sugar and less than 2 grams of total carbs. Sweeter wines, like Rieslings and Gewurztraminers, have about 4 grams of carbs in a typical glass. Even sweeter dessert wines, like Muscato, contain more fructose, with carb counts per glass of around 5 grams or more.

Beer

Beer is a problem on keto. It is made from grains, which provide a lot of rapidly digestible carbs. Even light beers contain carbs and should be avoided.

Mixers

When making cocktails, use low-carb mixers like diet tonic, diet ginger beer, soda water, and sugar-free or unsweetened juice.

Examples of keto-friendly cocktails

  • Vodka soda
  • Gin and tonic (with diet tonic)
  • Vodka tonic
  • St. Germain Spritz
  • Ranch Water (tequila, lime juice, and seltzer)
  • Bloody Mary (with unsweetened tomato juice)
  • Mojito (with low-carb simple syrup)
  • Paloma (with a low-sugar alternative like a sugar-free grapefruit soda)
  • Tom Collins (with a bit of low-sugar simple syrup)
  • Gin fizz (with low-carb sweetener)
  • Cosmopolitan (with orange extract and sugar-free cranberry juice)
  • Martini

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Energy drinks and keto

Energy drinks are a great way to get a quick boost of energy, especially when you're on a deadline or hitting the gym. But do they fit into a keto diet?

Yes, you can drink energy drinks on keto, but not all energy drinks are keto-friendly. Most energy drinks contain sugar and high-fructose corn syrup, which will kick you out of ketosis. However, some companies like Red Bull and Monster now offer keto-friendly, sugar-free options. These drinks can give you a quick energy boost while keeping you in ketosis.

Best Keto-Friendly Energy Drinks

  • Perfect Keto's Perform: This drink comes in powder form and offers a clean energy boost with only 50 grams of natural caffeine per serving.
  • Monster Energy Zero Ultra: This popular option has a refreshing citrus flavour and contains only 100 calories and 140 mg of caffeine per can.
  • Rockstar Zero Carb Rockstar Pure: This drink has a sweet, sugar-free fruit punch flavour and is infused with caffeine, taurine, and B vitamins, making it an excellent pre-workout option.
  • MatchaBar Hustle Matcha Energy: MatchaBar is a low-carb, plant-based energy drink that provides hours of focus without the crash or jitters. It contains ceremonial Matcha tea and has no added sugars.
  • Collagen Energy Shots by Vital Proteins: These shots contain vitamins B6, B12, niacin, and riboflavin, along with 4 grams of carbs, which is higher than most keto energy drinks. However, you only need one shot per day.

Ingredients to Avoid in Energy Drinks

When shopping for energy drinks, it's important to read the labels carefully. Here are some ingredients you should avoid:

  • Sugar: Like sodas and fruit juices, most energy drinks are filled with sugar, which will kick you out of ketosis.
  • High-Fructose Corn Syrup: This cheap sweetener, made from corn starch, is even worse than sugar. It has been linked to fatty liver disease, heart disease, obesity, and hypertension.
  • Excessive Caffeine: While caffeine won't kick you out of ketosis, excessive amounts can lead to adverse health effects, including irregular heartbeat, high cortisol levels, insomnia, headaches, and digestive issues.

Healthier Alternatives to Energy Drinks

While sugar-free energy drinks can be a good option on keto, daily, long-term consumption is not recommended due to the presence of artificial sweeteners and preservatives. Here are some healthier alternatives:

  • Coffee: Coffee is a great way to start your day and get an energy boost. You can also add MCT oil or butter to increase your fat intake.
  • Tea: Tea is another excellent option, as it has less caffeine than coffee and offers health benefits like reducing blood glucose levels and the risk of certain diseases.
  • Smoothies: Try making a cocoa smoothie with peanut butter or an avocado berry smoothie, which provides energy and essential nutrients like magnesium, potassium, and riboflavin.

Final Thoughts

Energy drinks can be a powerful tool on a ketogenic diet, but it's important to choose keto-friendly options and be mindful of your caffeine intake. If you want to cut down on energy drinks, coffee, tea, and smoothies are great alternatives that can also be enjoyed during your workout.

Frequently asked questions

Yes, you can. However, it is important to note that not all zero-carb drinks are healthy. For example, while diet sodas are technically keto-friendly, they often contain artificial sweeteners, which can have adverse health effects.

Some keto-friendly zero-carb drink options include unsweetened and flavoured sparkling water, black coffee, and tea.

Yes, hard liquors such as vodka, whiskey, rum, and tequila are naturally carb-free and suitable for a keto diet. Low-carb beer options are also available.

Yes, some zero-carb drinks, particularly those containing artificial sweeteners, may negatively impact your health. For example, long-term consumption of artificial sweeteners has been linked to an increased risk of cardiovascular and cerebrovascular diseases. Therefore, it is recommended to prioritise natural sweeteners like stevia.

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