Fruit-Infused Water: Keto-Friendly Or Not?

Fruit-infused water is a great way to stay hydrated while on the keto diet. It's easy to make and can be prepared in advance, so you always have a delicious drink on hand. The basic method involves adding fruits, vegetables, and herbs to water and letting it steep in the refrigerator for a few hours or overnight. This process infuses the water with flavour without adding significant carbs or calories.

Keto-friendly fruits for water infusion

Drinking water is important, especially when on the keto diet. However, drinking plain water can get boring. A great way to add some flavour to your water is by infusing fruits, vegetables, and herbs.

• Strawberries
• Blueberries
• Raspberries
• Cherries
• Lime
• Lemon
• Oranges
• Grapefruit
• Peaches
• Pineapple
• Kiwi

To make fruit-infused water, simply add the desired ingredients to a large infuser pitcher and let it steep in the refrigerator for a few hours or overnight. The longer it sits, the more flavourful the water will be.

• Strawberry and cucumber
• Blackberry and basil
• Lemon and mint
• Lime and ginger
• Grapefruit and rosemary
• Orange and blueberry
• Peach and sage
• Pineapple and sugarcane
• Watermelon, cucumber, grapefruit, and mint

How to make fruit-infused water

Fruit-infused water is a great way to stay hydrated while enjoying the subtle taste of your favourite fruits. It's easy to make and can be prepared in advance, so you always have a delicious drink on hand. Here's a step-by-step guide to making fruit-infused water:

Step 1: Choose Your Fruit and Herbs

Select fresh, ripe fruits with strong flavours such as citrus, berries, melons, kiwi, or cucumbers. You can also add herbs like mint, rosemary, basil, or lavender for an extra layer of flavour. Clean and slice the fruit, keeping in mind that smaller berries can be left whole.

Step 2: Prepare Your Container

Use a clean glass jar or pitcher. If you're using a jar, a 32-ounce size is ideal. For pitchers, a large jar with a lid or a glass pitcher will work. You can also use infuser water bottles or to-go cups designed specifically for infusing water.

Step 3: Add the Fruit and Herbs

Place the sliced fruit and herbs into your container. If using a jar, muddle the ingredients gently with the back of a spoon to release their natural flavours. For pitchers, you can simply stir the ingredients with a wooden spoon.

Step 4: Add Water and Sweetener (Optional)

Cover the fruit and herbs with filtered or distilled water. You can also use regular drinking water, but filtered or distilled water will give you the best flavour. Fill the container, leaving some room at the top. At this point, you can also add a sweetener like sugar or stevia, but it's completely optional. Stir well until the sweetener is dissolved.

Step 5: Chill and Infuse

Place your container in the refrigerator to chill and let the flavours infuse. The longer it sits, the more flavourful the water will be. For a mild flavour, you can drink it after about 15 minutes, but it's best to wait for at least an hour. If you can, let it infuse overnight for the most intense flavours.

Step 6: Serve and Enjoy

Serve your fruit-infused water in glasses over ice. You can also refill the container with water 1-2 times using the same fruit before the flavours diminish. However, for citrus-infused water, be sure to drink it within four hours, as the water can become bitter after that.

Fruit-infused water is a delicious and healthy way to stay hydrated. Get creative with your favourite fruit combinations and enjoy your refreshing drink!

Best fruits for weight loss

Fruit infused water is a great way to stay hydrated on the keto diet. The longer the fruit, vegetables, and herbs are left to infuse, the more flavourful the water will be. Some tasty combinations include strawberry and cucumber, blackberry and basil, and lemon and mint.

Now, here are some of the best fruits for weight loss:

Apples are low in calories and high in fibre, with 116 calories and 5.4 g of fibre per large fruit. They have been found to support weight loss, and a 2015 study noted that apple eaters were 30% less likely to be obese compared to non-apple eaters.

Berries are low-calorie nutrient powerhouses. For example, one cup of raspberries contains just 64 calories but provides 36% of the daily value of vitamin C, manganese, and 12% of vitamin K. They are also filling, and a 2015 study found that people who had a berry snack ate less food at the next meal than those who had candy with the same number of calories.

Stone fruits, such as peaches, nectarines, plums, cherries, and apricots, are a low-GI, low-calorie, and nutrient-rich option. For example, one medium peach contains 58 calories, while two small plums have less than 70 calories.

Passion fruit is a low-calorie, high-fibre fruit that may benefit blood pressure and insulin sensitivity, making it ideal for weight loss. One purple passion fruit contains just 18 calories and is a good source of fibre, vitamin C, vitamin A, iron, and potassium.

Kiwifruits are small fruits with bright green or yellow flesh and tiny black seeds. They are very nutrient-dense and an excellent source of vitamin C, vitamin K, folate, and fibre. Kiwis have a low GI, so while they contain sugar, it is released slowly, resulting in smaller blood sugar spikes.

Melons are low in calories and have a high water content, which makes them great for weight control. Just 1 cup of honeydew or watermelon provides a modest 46-61 calories. They are also rich in fibre, potassium, and antioxidants, such as vitamin C.

Oranges are low in calories and high in vitamin C and fibre, making them very filling. Studies have found that eating whole fruits results in less hunger and lower calorie intake than drinking fruit juices.

Bananas are more calorie-dense than many other fruits, but they are also more nutrient-dense, supplying potassium, magnesium, manganese, fibre, and vitamins B6 and C. Their low to medium GI may help control blood sugar levels and regulate weight, especially for people with diabetes.

Avocados are a calorie-dense fruit grown in warm climates. Half an avocado contains 161 calories, making it one of the most calorie-dense fruits. Despite their high-calorie content, avocados may promote weight loss. A study found that adding half an avocado to lunch boosted satiety and decreased the desire to eat by 28% over the next five hours.

Health benefits of fruit-infused water

Fruit-infused water is a tasty and healthy way to stay hydrated. It is made by adding fruits, vegetables, and herbs to water and allowing it to steep for a few hours or overnight. This process infuses the water with flavour and nutrients, without adding any significant calories or carbs, making it a keto-friendly option.

Hydration

One of the biggest advantages of drinking fruit-infused water is improved hydration. Many people are dehydrated without realising it, and infusing water with fruits can encourage people to drink more. Adequate hydration has multiple benefits, including better nutrient and oxygen transport in the body, reduced organ and joint strain, and improved skin texture and appearance.

Detoxification

Fruit-infused water is sometimes called detox water because it is said to aid the body in flushing out toxins.

Weight Loss and Digestion

Drinking infused water can help with weight loss by filling the stomach and reducing the urge to snack or overeat. It also aids the body in releasing excess fat cells. Additionally, food is digested more easily when the body is well-hydrated.

Energy and Mood

Fruit-infused water can improve energy levels, helping to avoid the afternoon energy "slump". It can also reduce muscle fatigue, leading to improved exercise performance and faster post-workout recovery. The result is an improved mood and better overall well-being.

Temperature Regulation

Water helps to maintain the body's temperature within optimal levels, preventing overheating in the summer and aiding in temperature retention during the colder months.

Keto-friendly alternatives to fruit-infused water

If you're on the keto diet, there are plenty of alternatives to fruit-infused water to keep you hydrated and refreshed. Here are some ideas for keto-friendly drinks besides plain water:

Tea

Black, green, and herbal teas are all excellent choices. Tea is a natural option with negligible calories and carbs, and it can be enjoyed hot or iced. Green tea, in particular, is rich in antioxidants and can aid weight loss.

Coffee

Like tea, coffee is a keto-friendly option that can be consumed hot or iced. It contains caffeine, which may boost your metabolism, and chlorogenic acid, an antioxidant that may aid weight loss. Just be mindful of what you add to your coffee, as high-carb additions like regular milk and sugar are not keto-friendly. Instead, opt for unsweetened plant-based creamers, zero-calorie sweeteners, or sugar-free syrups.

Sparkling Water

Carbonated water, either naturally sparkling or carbonated during manufacturing, is a great low-carb choice. Many sparkling water options are flavoured but unsweetened, making them perfect for the keto diet. Look for brands like Perrier, Aura Bora, and Hint.

Diet Soda

While diet sodas like Diet Coke and Diet Pepsi are technically keto-compliant, they may not be the best choice due to their artificial sweeteners. Instead, opt for naturally sweetened options sweetened with stevia or erythritol, such as Zevia and Virgil's Zero Sugar.

Vegetable Juice

While fruit juices are typically high in sugar, some low-carb vegetables can be juiced and included on the keto diet. Leafy greens like kale and spinach are good options. However, be mindful that juicing removes most of the nutritious fibre, and store-bought veggie juices may contain added sugar or other carb sources.

Milk Alternatives

Unsweetened plant-based milk alternatives are keto-friendly. Options include almond milk, coconut milk, cashew milk, and flax milk. These are great for drinking, pouring on keto-friendly cereals, or using in recipes. Just be sure to avoid the sweetened and flavoured versions, as they often contain too much sugar.

Keto Cocktails

If you're looking for an alcoholic beverage, there are keto-friendly options available. Hard liquors like vodka, whiskey, rum, and tequila are naturally carb-free. You can also choose low-carb beer, such as Budweiser Select 55, Michelob Ultra, or Miller 64. Just be cautious with mixed drinks, as they often contain sugar from fruit juices or soda.

Frequently asked questions