Sweet Tea: Keto-Friendly Beverage Or Forbidden Treat?

The keto diet is a low-carb, high-fat diet that has gained popularity in recent years for its potential weight-loss benefits. One of the challenges for those on a keto diet is finding keto-approved drinks and beverages that are usually loaded with added sugar. Tea is a fantastic option for those on a keto diet as it provides an energy boost and supports metabolism. However, not everyone enjoys plain tea, and that is where keto-friendly sweeteners come in. Monk fruit, stevia, and erythritol are some of the sweeteners that can be used to make keto-approved sweet tea.

Keto-friendly sweeteners

There are several keto-friendly sweeteners that can be used to sweeten tea without kicking you out of ketosis or stalling fat loss. Here are some of the best options:

Stevia

Stevia is a natural sweetener derived from the stevia plant, which has been used for over 1500 years. It is approximately 200 to 300 times sweeter than sugar and has zero calories, carbohydrates, or nutrients. It has a familiar sweet flavour, but some varieties may have a slightly bitter aftertaste. Stevia has been shown to have no effect on blood sugar levels and may even lower blood sugar, making it a popular choice for people with diabetes and low-carb dieters. It is generally recognised as safe by the FDA. However, it may have a bitter aftertaste and is not recommended for use in chocolate recipes.

Monk Fruit

Monk fruit is a natural sweetener extracted from the monk fruit plant, native to Southeast Asia. It has been used in traditional Chinese medicine for thousands of years. Monk fruit is about 100 to 250 times sweeter than sugar and contains zero calories, carbohydrates, or sugars. It is also rich in antioxidants. However, monk fruit can be expensive and there are no long-term studies available on its effects.

Erythritol

Erythritol is a sugar alcohol that has a similar structure to sugar but is only partially digested by the body. It is typically derived from corn or wheat and is a fine white powder or granule. Erythritol is not completely calorie-free but contains significantly fewer calories and net carbs than table sugar. Studies suggest that it has no impact on blood sugar levels and may even improve blood vessel function in people with type 2 diabetes. Erythritol is also effective in fighting dental plaque and caries. However, it may cause a cooling sensation in the mouth for some people and can crystallise when refrigerated.

Xylitol

Xylitol is another sugar alcohol that is as sweet as regular sugar but contains about two-thirds of the calories. Animal studies suggest that xylitol can help reduce body weight, blood sugar, and increase insulin concentration in diabetic rats. However, it may cause digestive issues like gassiness and bloating, and it is toxic to cats and dogs, so keep it out of reach of pets.

Allulose

Allulose is a rare sugar that is found in small quantities in some fruits, wheat, and sugary sweeteners. It has no glycemic index or net carb content because it is not metabolised by the body. Allulose has been shown to reduce insulin and blood sugar levels and may have antioxidant and blood lipid-lowering properties. However, it is only about 70% as sweet as table sugar, and the long-term effects of increased consumption are not yet known.

Other Options

Other keto-friendly sweetener options include tagatose, inulin, and sucralose. However, these are not as well-studied or widely used as the sweeteners mentioned above. It is important to read labels and avoid sweeteners that contain fillers or hidden sources of net carbs that may impact blood sugar levels.

Sugar-free recipes

Sweet tea is a popular drink in the South, but it's often loaded with sugar, which is a no-go on the keto diet. Luckily, there are some easy sugar-free recipes for keto-friendly sweet tea that you can make at home. Here are some tips and recipes to get you started:

Ingredients and Equipment:

• Tea: Traditionally, black tea is used for Southern sweet tea, but you can also use green tea or other varieties.
• Sweetener: Choose a sugar substitute with a 1:1 sugar ratio, such as granulated monk fruit sweetener or another low-carb option like erythritol, allulose, or BochaSweet.
• Optional ingredients: Lemon wedges, mint leaves, baking soda (to reduce bitterness), and flavoured syrups (peach or raspberry) can be added for extra flavour.
• Equipment: Saucepan, kettle, stirrer or long spoon, pitcher, and serving glasses.

Recipe Instructions:

• Boil 8 cups of water in a saucepan.
• Add 2-3 family-sized black tea bags (or 4 regular-sized tea bags) and steep for 8 minutes.
• Remove the tea bags and add your chosen sweetener, whisking to dissolve. For a less tangy taste, add 1/2 teaspoon of baking soda while the water is still warm.
• Allow the tea to cool, then transfer it to a pitcher and refrigerate.
• Serve over ice with lemon wedges and mint leaves.

Tips for Customisation and Storage:

• Sweetness: Adjust the amount of sweetener to your taste preferences. Start with 1/2 cup and add more if needed.
• Tea Strength: For a stronger brew, use more tea bags or steep for a longer time. For a milder flavour, reduce the number of tea bags or steeping time.
• Storage: Store your keto sweet tea in a covered pitcher or jar in the fridge for up to a week. It's best to consume within 2-3 days for optimal taste.

Variations:

You can also make keto peach sweet tea by creating a peach simple syrup. Simmer and steep peaches with water and sweeteners, then mash and strain the mixture to create a syrup. Combine this syrup with your brewed tea, and you have a delicious peach-flavoured variation.

Calorie count

Sweet tea is a popular drink in the South, usually made in large batches and served over ice. It is typically made with black tea, but green tea can also be used. The tea is sweetened with sugar, but sugar substitutes can be used to make a keto-friendly version.

The calorie count of sweet tea will depend on the ingredients used and the amount of tea served. A small sweet tea from McDonald's, for example, contains 100 calories. A sugar-free recipe for Southern Sweet Tea has just 1 calorie, while a Keto Peach Sweet Tea recipe has 3.6g of carbohydrates per serving, which equates to around 14 calories.

The Southern Sweet Tea recipe uses a sugar substitute with a 1:1 sugar ratio, such as granulated monk fruit sweetener. The recipe also includes optional baking soda, which helps to neutralise the tannins in the tea, giving it a smoother taste. The Keto Peach Sweet Tea recipe uses a combination of Swerve and allulose sweeteners, as well as fresh peaches for flavouring.

When making sweet tea at home, the calorie count will depend on the type and amount of sweetener used. Regular granulated sugar contains around 16 calories per teaspoon, while some sugar substitutes, such as erythritol, have zero calories. Therefore, the choice of sweetener will have a significant impact on the overall calorie count of the sweet tea.

In addition to the sweetener, the type of tea and any other ingredients used can also affect the calorie count. For example, adding lemon juice or flavoured syrups can increase the calorie count, depending on the specific ingredients used. Overall, the calorie count of sweet tea can vary depending on the ingredients and amounts used, but it is possible to make a keto-friendly version with a very low calorie count.

Carb count

For example, a sugar-free Southern Sweet Tea recipe uses a granulated monk fruit sweetener in place of sugar, resulting in a drink with no calories, fat, protein, or net carbs. Similarly, a Keto Peach Sweet Tea recipe made with fresh peaches estimates a final carb count of 3.6g total carbs per serving.

Additionally, pre-made sweet tea options, such as Crystal Light Sweet Tea, can also be a low-carb choice, containing only 1g of total carbs per serving.

It's important to note that the type of sweetener used and the amount of tea served will impact the overall carb count. When making sweet tea at home, the carb count can be adjusted by using different sweeteners or varying the amount of sweetener added according to taste preferences.

Health benefits

Sweet tea is a popular drink in the South, but is it keto-approved? The answer depends on how it's made. Traditional sweet tea is made by adding sugar to black tea, which can be high in carbohydrates and calories. However, you can make keto-friendly sweet tea by using a sugar substitute with a 1:1 sugar ratio, such as granulated monk fruit sweetener. This will give you all the flavour without the carbohydrates and calories.

Now, let's take a look at some of the health benefits of sweet tea:

Nutritional Benefits:

Sweet tea contains important minerals such as calcium, magnesium, potassium, iron, and zinc. While it's not a replacement for nutritional supplements, getting these nutrients from whole food sources like tea is beneficial for a well-rounded diet.

Energy Boost:

Black tea, which is commonly used for sweet tea, offers a gentle infusion of energy without the jitteriness that can come from coffee. Caffeine has also been associated with a higher metabolism, increased fat oxidation, and better endurance during exercise.

Cardiovascular Health:

The flavonoids found in black tea have been linked to improved cardiovascular health. Research suggests that it may help reduce or prevent clogged arteries and provide anti-oxidative, anti-inflammatory, and lipid-lowering properties.

Improved Cognitive Function:

Compounds in tea, such as L-theanine and caffeine, have been associated with cognitive health benefits. L-theanine has been shown to directly affect areas of the brain that control attention and complex problem-solving. Regular tea consumption can also improve mental clarity, mood, and work performance.

Diabetes Management:

Research suggests that drinking unsweetened tea, specifically black tea, can help lower blood sugar levels and positively impact diabetes management. The caffeine in black and green tea has also been shown to have beneficial effects for those with Type 2 diabetes.

Bone Health:

Iced black tea contains significant levels of manganese and fluoride, which can help protect bone mineral density and prevent the onset of osteoporosis. Fluoride is particularly important for preventing tooth decay and strengthening the enamel of teeth.

So, while sweet tea can be made keto-friendly by using sugar substitutes, it also offers a range of health benefits, especially when consumed in its unsweetened form.

Frequently asked questions