Madeleine Hull
The ketogenic diet is a very low-carb, high-fat diet. While on the keto diet, it is important to monitor your carbohydrate intake, including in drinks. While water is the healthiest choice, there are a variety of keto-friendly drinks. Tea, coffee, and sparkling water are all keto-friendly, as long as you avoid adding sugar or other sweeteners. Alcohol can also be consumed on a keto diet, but it is important to choose low-carb options such as vodka, gin, dry wine, and light beer. However, it is important to drink in moderation, as alcohol can affect your progress and impact ketosis.
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What You'll Learn
- Alcoholic drinks: low-carb drinks like wine, spirits, and light beer are OK in moderation
- Coffee: black coffee is calorie-free, but milk and sugar aren't keto-friendly
- Tea: herbal tea is a great, carb-free option
- Smoothies: opt for low-carb, keto-friendly recipes
- Milk: almond, cashew, and unsweetened soy milk are good low-carb options
Alcoholic drinks: low-carb drinks like wine, spirits, and light beer are OK in moderation
Drinking alcohol on a ketogenic diet is possible, but it is important to be mindful of the type and amount of alcohol consumed. Alcoholic drinks that are low in carbohydrates, such as wine, spirits, and light beer, can be consumed in moderation while on a ketogenic diet.
Wine is a popular choice for those on a ketogenic diet as it typically contains fewer carbohydrates than other alcoholic beverages. Dry wines, in particular, have lower sugar and carb content compared to sweeter varieties. Generally, white wines tend to be lower in sugars and carbs than red wines. However, even the driest wines still contain a small amount of sugar and carbs, so conscious consumption is important.
Spirits such as vodka, gin, and whiskey are also suitable for a ketogenic diet as they contain no carbohydrates. These can be enjoyed neat, on the rocks, or mixed with zero-carb mixers like diet tonic water. It is important to avoid mixing spirits with sugary liquids or sodas, as this can introduce a significant amount of sugar to the drink.
Light or low-carb beers are also an option for those on a ketogenic diet. Traditional beers are often high in carbohydrates due to the grains used in the brewing process, but some brewing methods and lower-alcohol varieties can result in beers with reduced carb content. However, it is important to closely monitor the quantity consumed, as even low-carb beers can have a significant carb count.
While these alcoholic drinks are generally considered suitable for a ketogenic diet, it is important to remember that they still contain calories and can impact the body's ability to process ketones. As such, moderation is key, and it is recommended to stay within the daily carbohydrate limit of 20-30 grams when following a ketogenic diet. Additionally, drinking alcohol while in ketosis can lead to stronger hangover symptoms and a reduced alcohol tolerance.
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Coffee: black coffee is calorie-free, but milk and sugar aren't keto-friendly
Coffee is a staple for many people, and the good news is that it can be enjoyed on a ketogenic diet. However, the way you take your coffee may need to be adjusted to fit within the keto guidelines.
Black coffee is calorie-free and contains zero carbs, making it a suitable option for those on a keto diet. However, when syrups, sugars, and other sweeteners are added, the coffee is no longer keto-friendly. Sugar is strictly prohibited on a keto diet, and other sweeteners can hinder ketosis. Therefore, it is best to avoid adding milk and sugar to your coffee while on a ketogenic diet.
If you are unwilling to give up your daily milk coffee, there are some alternatives you can try. Firstly, consider switching to unsweetened plant-based milk, such as almond or cashew milk, which can provide a good source of healthy fats. Just be mindful of the carb count, as dairy milk contains around 8 grams of lactose per serving, while cashew milk contains only 1 gram. Additionally, some keto dieters add heavy cream or grass-fed butter to their coffee to increase their fat intake, which is a central component of the keto diet.
There are also keto-friendly sweeteners available, such as Stevia, which can be added to your coffee without disrupting ketosis. Some people also add a small amount of protein shake to their coffee to create a creamy texture without adding significant carbs. It is important to note that caffeine intake should be monitored, with adults advised to consume no more than 400 milligrams per day.
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Tea: herbal tea is a great, carb-free option
Tea is a great, carb-free option when you're on a ketogenic diet. Pure tea contains no carbohydrates and can be consumed when practising the keto diet, as long as it's unsweetened and has no added sugar. If you're drinking tea in the afternoon or evening, opt for a caffeine-free herbal variety such as chamomile, so it doesn't impact your sleep.
There are also teas that can help the effects of the keto diet and improve weight loss. These include green tea, matcha and oolong tea. Green tea is one of the best teas to drink while on the keto diet. Matcha, a finely ground powder of specially grown green tea leaves, offers a concentrated source of antioxidants and energy-boosting compounds. It can help enhance fat burning and provide a sustained energy release, making it perfect for those needing a boost without breaking their carb limit. Oolong tea, with its distinctive fermentation process, strikes a balance between green and black teas. It's known for its ability to assist in fat metabolism, which is crucial for keto dieters focusing on fat loss.
You can also make bulletproof tea, inspired by bulletproof coffee, by adding MCT oil, coconut oil, or grass-fed butter to your favourite tea. This increases your intake of healthy fats, which is crucial for maintaining ketosis and provides sustained energy without the crash associated with high-carb drinks.
Additionally, adding spices like cinnamon or turmeric to your tea can elevate the flavour and boost your antioxidant intake. These spices offer anti-inflammatory benefits and can be a warm and comforting addition to your keto beverage lineup, with virtually no impact on your carb count.
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Smoothies: opt for low-carb, keto-friendly recipes
Smoothies are a quick, convenient, and tasty way to get plenty of nutrients. However, many smoothies are high in fruit sugars and contain high-carb ingredients like fruits, yogurt, honey, and milk, which are not suitable for a keto diet.
Fortunately, there are several keto-friendly smoothie recipes that are low in carbs and high in fat. Here are some ingredients and recipes to consider:
- Berries, including strawberries, blueberries, and raspberries, are lower in net carbs than most other fruits. They are also rich in fiber, which promotes digestive health.
- Avocados add a boost of healthy fats and a creamier texture to smoothies. They are also a good source of potassium.
- Peanut butter contributes plant-based protein and fat, which can help keep you full.
- Coconut milk is creamy and imparts a coconut flavor to smoothies. It also has anti-inflammatory and anti-fungal properties.
- Heavy cream is low in carbs and has almost no lactose, making it a suitable ingredient for keto smoothies.
- Zucchini is a summer squash loaded with fiber and vitamin C.
- Cucumbers are low in carbs and mostly made of water, making them a refreshing addition to keto smoothies.
- Citrus fruits, such as lime and lemon, can add a tangy twist to your smoothie while keeping it keto-friendly.
- Leafy greens, such as spinach and kale, are nutrient-dense and low in carbs, making them excellent ingredients for keto smoothies.
- Protein powder can be added to smoothies to increase their protein content and make them more filling.
- Almond milk and coconut milk are dairy-free alternatives that can be used as a base for keto smoothies.
- Combine avocado, spinach, almond milk, protein powder, and cashews in a blender.
- Blend until smooth.
- Enjoy a healthy and delicious smoothie that is perfect for breakfast or a snack.
You can also find many other keto-friendly smoothie recipes online, including chocolate avocado collagen smoothies, strawberry avocado smoothies, and green smoothies with turmeric, ginger, and cinnamon. These smoothies are not only nutritious but also help you feel full and prevent dehydration.
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Milk: almond, cashew, and unsweetened soy milk are good low-carb options
Milk is often associated with a high carbohydrate content, which is restricted on a ketogenic diet. However, there are some low-carb milk options that can be enjoyed as part of a ketogenic diet. These include almond, cashew, and unsweetened soy milk.
Almond milk is a popular plant-based milk alternative in the United States and can be incorporated into a ketogenic diet, but it is important to choose the unsweetened variety. Unsweetened almond milk contains just under 1 gram of net carbs per cup (240 ml), while the sweetened variety contains 16 grams of carbs and 15 grams of sugar. The unsweetened version is, therefore, a better option for those following a ketogenic diet.
Similarly, cashew milk can be included in a ketogenic diet, but only in moderation due to its carb content. Cashew milk contains 5.33 grams of net carbs per 100 grams, which is still relatively low but needs to be carefully portioned to avoid disrupting ketosis.
Unsweetened soy milk is another low-carb option, with around 2 grams of net carbs per cup (240 ml). However, some sources suggest that soy milk may not be the healthiest option for a ketogenic diet, and there are other more nutritious low-carb alternatives available, such as almond, cashew, coconut, hemp, pea, and unsweetened soy milk.
These unsweetened, low-carb milk alternatives can be added to coffee, smoothies, or protein shakes, providing a creamy texture and nutty flavor while adhering to the carbohydrate restrictions of a ketogenic diet.
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Frequently asked questions
Yes, you can drink alcohol while on a ketogenic diet, but it is important to be mindful of the amount and frequency of your drinking. It is best to opt for low-carb alcohol options such as hard liquor (e.g. vodka, gin, rum, whiskey, and tequila), dry wine, and light beer. Beer and regular wine contain carbohydrates, so their consumption must be closely monitored to maintain ketosis.
Water is always a healthy choice as it is free of calories, carbs, and additives. Other options include tea, black coffee, bone broth, and sparkling water. If you want to add flavour to your water, you can add lemon, which is low in carbohydrates.
It is best to avoid sugary drinks and those labelled 'zero sugar', 'no sugar' or 'sugar-free', as these may still contain carbohydrates. Drinks made with high-carb, sugary ingredients like juice, soda, sweeteners, or syrups should also be avoided.
