Sugar-Free Cranberry Juice: Keto-Friendly Beverage?

Cranberry juice is often overlooked due to its sweet and tangy taste, but it's a no-go for people on the keto diet. Even a small serving contains enough carbohydrates to kick you out of ketosis. However, there are sugar-free and keto-friendly cranberry juice options available.

Most cranberry juice sold in supermarkets is high in sugar. Since fresh cranberries are naturally low in carbohydrates, you can make your own sugar-free cranberry juice at home. You can also use cranberry juice in your recipes in moderation without worrying about the extra carbs.

Cranberry juice is keto-friendly if it's homemade

When making homemade cranberry juice, you can control the amount of sugar and carbohydrates in your drink. You can even make it sugar-free or use alternative sweeteners like stevia, monk fruit, or erythritol. By making your own cranberry juice, you can enjoy the health benefits of cranberries while staying within the carb limits of a keto diet.

It's important to note that even with homemade cranberry juice, you should consume it in moderation as part of a keto diet. Cranberry juice is still relatively high in carbohydrates compared to other keto-friendly beverages, such as plain water or sparkling water.

Additionally, be mindful of the type of cranberries you use. Frozen cranberries can be used, but fresh cranberries are preferred. Also, if you're concerned about pesticides, choosing organic cranberries is a good option.

Overall, if you're on a keto diet and craving some cranberry juice, making it yourself is the best way to ensure it aligns with your dietary restrictions.

Cranberry juice is high in calories and net carbs

Cranberry juice is often overlooked due to its sweet and tangy taste, but it is not suitable for people on the keto diet. Even a small serving of cranberry juice contains enough carbohydrates to kick you out of ketosis.

If you are on a keto diet, it is best to avoid cranberry juice altogether and opt for plain or sparkling water instead. However, if you are looking for a keto-friendly drink with similar health benefits to cranberry juice, you can try unsweetened cranberry juice or a cranberry juice cocktail made with a keto-friendly sweetener such as stevia, monk fruit, or erythritol. These alternatives will allow you to enjoy the health benefits of cranberries without the high calorie and net carb content.

Cranberry juice can be sweetened with stevia

Cranberry juice is an excellent source of vitamin C and E, which double up as antioxidants in the body. These antioxidants help prevent several chronic health issues, including diabetes, cancer, and heart disease. Cranberry juice also contains anti-inflammatory properties and polyphenols that improve heart and digestive health.

Cranberry juice is often very bitter, so it is usually sweetened with sugar. However, if you are on a keto diet, you can use stevia as a sugar substitute. Stevia is a natural sweetener that has been used for hundreds of years and contains zero carbs. It comes in various forms, including dried leaves, liquid extract, and powder.

You can make your own cranberry juice at home by combining cranberries and water in a 1:1 ratio and bringing the mixture to a boil. After reducing the heat to a simmer, cook for 20 minutes, or until the cranberries are softened. Then, strain the juice through a fine mesh sieve or nut milk bag. Finally, add your sweetener of choice to taste.

If you are looking for a store-bought option, Ocean Spray offers a ZERO Sugar Cranberry Juice Drink that is sweetened with stevia. This juice is made with real fruit juice and contains no artificial sweeteners. It is also an excellent source of vitamin C.

Cranberry juice has health benefits

Cranberry juice has long been touted as a health-boosting drink, and for good reason. Here are some of the key health benefits associated with drinking cranberry juice:

Fighting Age-Related Damage

Cranberries contain antioxidants that fight harmful free radicals, which are chemicals that build up in the body as we age and cause oxidative damage. This oxidative damage has been linked to various health issues, including urinary tract infections. A 2011 study found that the lower the pH of cranberries, the more their antioxidant activity increased.

Improving Heart Health

Cranberry juice has been linked to improved heart health. Cranberries are rich in polyphenols, which are beneficial to heart health. In a 2011 study, women with metabolic syndrome who drank cranberry juice showed increased antioxidants in their blood plasma and lower levels of "bad" LDL cholesterol. Another 2011 study found that cranberry juice could benefit people with coronary artery disease by reducing the stiffness of arteries.

Treating or Preventing Urinary Tract Infections (UTIs)

The antibacterial properties of cranberry juice have been found to reduce the incidence of UTIs. A 2017 study reported that cranberry juice reduced the colonisation of E. coli, the bacteria responsible for most UTIs, in the bladder. A separate 2016 study showed that uncircumcised boys who drank cranberry juice and had previously suffered from repeated UTIs had fewer bacterial infections in their urine cultures.

Supporting Digestive Health

The phytochemicals in cranberries are believed to play an important role in digestive health. A 2018 study reported that inhibiting the production of H. pylori bacteria in the stomach, which can cause stomach ulcers, is thought to promote digestive health.

Preventing Infections

Cranberries have been found to inhibit the growth of certain bacterial microbes and viruses. A 2011 study found that cranberries inhibited the growth of seven bacterial microbes, while a 2010 study showed that cranberries could fight the norovirus, a common cause of foodborne illness.

Supporting Post-Menopausal Health

Heart problems are a greater risk for post-menopausal women than for other groups of the same age. A 2013 study on rats found that daily cranberry consumption reduced total cholesterol, suggesting cranberry products could be beneficial supplements for post-menopausal women.

Cranberry juice can be made in a blender

Ingredients:

• 2 cups (125 g) of cranberries
• 2 cups (470 mL) of water
• 1.5 tablespoons (22 mL) of lemon juice or orange juice (optional)
• Sugar, honey, or artificial sweetener (optional)

Method:

• Rinse the cranberries in water: Place the cranberries in a colander and discard any spoiled berries or stems. Hold the colander under running water and swish the berries around to wash them.
• Blend the cranberries and water: Add the cranberries and water to your blender. Secure the lid and blend on high for 2 minutes, or until the cranberries are fully blended.
• Strain the mixture: Place a strainer over a pitcher and slowly pour the cranberry mixture into it. If you want clearer juice, line the strainer with cheesecloth to filter out all the cranberry pieces. If you prefer your juice with some pulp, press down on the cranberries to squeeze out the juice.
• Sweeten the juice (optional): Cranberry juice is naturally very tart, so you may want to add a sweetener. Try lemon or orange juice, honey, or a sweetener of your choice. Add your preferred sweetener a little at a time, tasting as you go, until you're happy with the flavour.
• Store the juice: Pour the juice into a pitcher and store it in the refrigerator. Homemade cranberry juice will typically stay fresh for a few days as long as it's kept chilled.

Variations:

You can experiment with different ingredients to customise your cranberry juice:

• Use honey or another sweetener instead of sugar.
• Swap the orange and lemon juice for other creative options like passion fruit or apple juice.
• Add a spritz of fresh lime for a twist on a lime rickey.

Tips:

• Adjust the recipe to your desired quantity by maintaining a 1:1 ratio of cranberries to water. For example, you could use 1 lb (250 g) of cranberries and 1 quart (0.95 L) of water.
• Always thaw frozen cranberries before using them for juice.
• If you prefer a thicker consistency, blend the cooked cranberries and water mixture before straining.

Frequently asked questions