Keto Flavor Enhancers: Supercharge Your Meals With These Add-Ins

Water enhancers are a great way to make drinking water more enjoyable, especially for those on the keto diet who need to drink plenty of water each day. These products usually come in powder sachets or liquid droppers and are designed to add flavour to water without adding any calories. While some water enhancers are sweetened with natural ingredients like Stevia and monk fruit, others contain artificial sweeteners such as sucralose and acesulfame potassium. Some popular water enhancer brands include Mio, Crystal Light, True Lemon, and Stur.

Water enhancers with natural ingredients

Water enhancers are a great way to add flavour to your water without adding carbs. They are a convenient and affordable way to stay hydrated, especially on a keto diet. When choosing a keto-friendly water enhancer, it is important to select one with natural ingredients and no added sugar or artificial sweeteners. Here are some options:

Stur Liquid Water Enhancer

Stur offers a range of keto-friendly liquid water enhancers in various flavours, including a classic variety pack and an ultimate variety pack. They are sweetened with stevia, sugar-free, and have zero calories.

Amata Water Flavor Drops

Amata offers water flavour drops that are naturally sweetened with monk fruit and stevia. They are keto-friendly, gluten-free, and have zero calories. Flavours include Pineapple Coconut and Wild Berry.

True Lemon

True Lemon offers a water enhancer made with real lemon juice and stevia. It has zero calories and one gram of carbs per packet.

SweetLeaf Stevia Water Drops

SweetLeaf offers a water enhancer variety pack with four refreshing flavours: Lemon Lime, Raspberry Lemonade, Peach Mango, and Strawberry Kiwi. They are sugar-free and sweetened with stevia.

Lakanto Water Enhancers

Lakanto offers a range of keto-friendly water enhancers in several flavours: Berry Pomegranate, Fruit Punch, Mango Passionfruit, and Strawberry Watermelon. They are sweetened with monk fruit extract and erythritol, a natural sweetener, and are certified non-GMO.

Mio Sweet Tea Liquid Water Enhancer

Mio offers a sweet tea-flavoured liquid water enhancer. While it does contain artificial sweeteners, it has zero calories and carbs.

In addition to these options, there are other natural ways to enhance the flavour of water while keeping it keto-friendly. For example, you can add lemon or lime juice to plain water, or try naturally flavoured seltzer water for a refreshing fizz. Herbal teas are also a great option, offering a variety of flavours with health benefits and zero calories and carbs.

Drinks with artificial sweeteners

Erythritol

Erythritol is a sugar alcohol that is about 60-80% as sweet as regular sugar but has only 0.2 calories per gram, compared to 3.9 calories per gram for table sugar. It has zero calories and is suitable for keto as it does not cause blood sugar spikes or promote tooth decay. Erythritol may even help reduce sugar consumption, which can prevent diabetes and obesity. However, some people may experience bloating, gas, and diarrhea from consuming large amounts of erythritol. It also has a cooling effect on the tongue, which may be unpleasant in large doses.

Xylitol

Xylitol is another sugar alcohol that is as sweet as table sugar but has fewer calories and no carbohydrates. It is often found in sugar-free gum, candies, and mints as it may have a positive impact on oral hygiene. However, consuming excessive amounts of xylitol can lead to stomach discomfort and laxative effects. It is also toxic to dogs, even in small amounts.

Sucralose

Sucralose is an artificial sweetener that is 400-700 times sweeter than sugar. It is calorie-free and does not appear to raise blood sugar or insulin levels. However, Splenda, a popular sucralose-based sweetener, contains maltodextrin and dextrose, which provide a small number of calories and carbohydrates. Sucralose may not be suitable for baking as it can produce harmful compounds when exposed to high temperatures. Some studies also suggest it may negatively impact the gut biome.

Stevia

Stevia is a natural sweetener derived from the Stevia rebaudiana plant. It is considered non-nutritive, containing little to no calories or carbohydrates. It is 250-300 times sweeter than table sugar, so only a small amount is needed to achieve the same level of sweetness. Stevia is available in liquid or powder form and can be used in beverages, baking, and other desserts. However, it may have a bitter aftertaste, and large amounts may cause bloating and gas for some people.

Monk Fruit

Monk fruit is a natural sweetener that is 100-250 times sweeter than regular sugar but contains no calories or carbohydrates. It contains natural sugars and antioxidants called mogrosides, which account for its sweetness. Monk fruit extract can be used anywhere regular sugar is used, such as in drinks, baked goods, salad dressings, and more. However, it can be expensive, and there are no long-term studies on its impacts.

Keto-friendly alcoholic drinks

If you're on the keto diet, you may be wondering if you can still enjoy an alcoholic drink. The good news is that you can, as long as you choose your drinks wisely and consume them in moderation. Here are some things to keep in mind when selecting keto-friendly alcoholic drinks:

Alcohol and Ketosis

Firstly, it's important to understand how alcohol affects ketosis. Alcohol is considered a toxin by the body, and when consumed, the body prioritises metabolising it over burning fat, which can shift you out of ketosis. Additionally, alcohol can adversely affect the levels of hormones involved in fat burning and storage and slow your metabolic rate. Therefore, it's best to space out your drinks and opt for low-carb options.

Best Alcoholic Drinks for Keto

Hard liquor is the lowest-carb and lowest-sugar form of alcohol, making it the best choice for keto dieters. Here are some of the best keto-friendly hard liquors:

• Vodka
• Rum
• Whiskey
• Bourbon
• Scotch
• Tequila
• Gin

These liquors contain zero grams of carbs and sugar when consumed neat (straight up) or on the rocks (with ice).

If you prefer your drinks mixed, it's important to choose your mixers carefully. Regular soda, fruit juice, and energy drinks can quickly turn your drink into a sugar bomb. Instead, opt for:

• Seltzer water or club soda
• Diet soda
• Diet tonic water
• Sugar-free flavour powders (e.g., Crystal Light, sugar-free Kool-Aid)
• Sugar-free tonic water
• Sugar-free juice
• Lemon or lime juice
• Vodka soda
• Tequila lime soda (tequila, seltzer water, and lime juice)
• Gin and slimline tonic
• Vodka martini
• Manhattan
• Martini
• Old fashioned
• Mojito
• Caipirinha
• Pisco sour
• Ti punch
• Royal mojito

Wine and Beer on Keto

When it comes to wine, Champagne is the best option on keto, as it is a dry wine with most of its sugar converted to alcohol during fermentation. One 4-ounce glass of Champagne contains 90 calories, 3 grams of carbs, and 1 gram of sugar. Other dry wines, such as Sauvignon Blanc, can also fit your macros.

Beer, on the other hand, is generally not keto-friendly due to its high carb content. However, if you enjoy beer, opt for light or low-carb varieties.

Worst Drinks for Keto

The worst alcoholic drinks for keto are those that are high in sugar and carbohydrates. Cocktails and mixed drinks, especially those with syrups, juices, and sugary mixers, should be avoided. Here are some drinks to steer clear of:

• Piña colada
• Sangria
• Stout beer
• Regular tonic water
• Regular Coke
• Regular cranberry juice

Non-Alcoholic Keto Drinks

In addition to water, here are some other keto-friendly drink options:

• Coffee (black or with heavy cream or MCT oil)
• Fruit-infused water
• Flavoured seltzer
• Keto-friendly milk alternatives (unsweetened almond milk, coconut milk, hemp milk, cashew milk, flax milk)

Keto-friendly milk alternatives

Milk is not keto-friendly because it contains high amounts of sugar in the form of lactose. However, there are plenty of keto-friendly milk substitutes to choose from. Here are some of the best keto-friendly milk alternatives:

Almond Milk

Almond milk is one of the most widely used milk alternatives on keto. It's inexpensive, sold at most grocery stores, and relatively low in carbs, containing only 1-2 grams of net carbs per cup. It's also a natural source of vitamins A and E, and some brands add calcium and vitamin D to their product to bring its nutrition profile closer to dairy milk.

Coconut Milk

Coconut milk is another good choice for keto, but some brands contain up to 5 grams of net carbs per 1-cup serving. It's high in fat and low in carbs, and can add a subtle coconut flavor to your dishes. Coconut milk is also rich in naturally occurring medium-chain triglycerides (MCTs), which can have advantages for ketosis.

Macadamia Nut Milk

Macadamia nut milk is more expensive than other keto-friendly milks, but it's the lowest in carbs, containing 0-1 grams of net carbs per cup. It also has a high amount of monounsaturated fats, which can aid in weight loss and increasing good cholesterol.

Flax Milk

Flax milk is made from flax seeds and is high in anti-inflammatory omega-3 fats. It contains only 1-2 grams of net carbs per cup. It's also eco-friendly and has a slightly sweet taste, making it a perfect addition to cereal, smoothies, or lattes.

Soy Milk

Unsweetened soy milk is another low-carb option for keto. It contains 1 gram of fiber and 1.6-3 net carbs per cup, along with 7 grams of protein. However, be wary of sweetened soy milk, as it contains about 12 grams of carbohydrates per cup.

Cashew Milk

Cashew milk is another plant-based milk that can offer a variety of nutrients, such as vitamins A, D, and calcium. It contains only 1-2 grams of net carbs per cup.

Pea Milk

Pea milk is an alternative to cow's milk and has a nutty and creamy taste. It boasts 8 grams of protein and 0-2 grams of net carbs per cup. However, beware of pea milk products that contain sunflower oil and added sugar.

Heavy Cream

Heavy cream, also called whipping cream, is high in fat and can be used in sweet or savory dishes, as well as for making butter. It contains approximately 0.426-1 grams of net carbs per 1-tablespoon serving, but this can vary slightly by brand.

Hemp Milk

Hemp milk is a protein-rich dairy alternative made from industrial hemp seeds. It provides 5 grams of carbohydrates, 6 grams of fat, and 5 grams of protein per cup. It's also enriched with iron and calcium. The higher protein content of hemp milk makes it more similar to cow's milk nutritionally, and its moderate amounts of fat make it quite filling.

When choosing keto-friendly milk alternatives, it's important to opt for unsweetened, low-carb, and higher-fat varieties whenever possible. It's also crucial to check the nutrition facts label to ensure that the product fits within your keto macros.

Keto-friendly coffee drinks

If you're on a keto diet, you don't have to give up your daily coffee fix. Here are some tips and suggestions for keto-friendly coffee drinks.

Ordering coffee at Starbucks

Starbucks offers a variety of keto-friendly options, and you can also make adjustments to their standard drinks to make them more keto-compliant.

• Start with black coffee for all coffee-centric orders.
• You can add heavy cream, but keep in mind that it's high in saturated fat.
• If you prefer milk, choose whole milk or alternative milk options like coconut milk or soy milk, which have fewer carbs.
• For sweetness, stick to sugar-free vanilla syrup or stevia. Avoid all other flavor syrups as they contain sugar.
• You can add whipped cream and cinnamon to your coffee.
• Avoid most toppings, drizzles, and add-ins as they contain sugar. This includes sauces, cold foams, the chai base, and matcha powder.
• Caffe Americano (espresso with hot water)
• Espresso con Panna (espresso with a dollop of whipped cream)
• Espresso Macchiato (espresso with steamed milk and milk foam)
• Nitro Cold Brew (infused with nitrogen for sweetness and creaminess)
• Iced Caffe Americano (espresso with cold water and ice)
• Iced coffee (ask for plain or with sugar-free vanilla syrup)
• Iced shaken espresso (ask for almond milk or heavy cream and sugar-free vanilla or cinnamon dolce syrup)
• Iced blonde vanilla latte (ask for almond milk or heavy cream and sugar-free vanilla syrup)
• Flat white (ask for half steamed milk and half hot water)
• Cinnamon Dolce Iced Coffee (black coffee with milk and sugar-free cinnamon dolce syrup or sugar-free vanilla syrup and cinnamon powder)
• Iced London Fog Tea Latte (Earl Grey tea with sugar-free vanilla syrup and whole milk or coconut/soy milk)
• Blonde Vanilla Latte (ask for sugar-free vanilla syrup and whole milk or soy milk; order iced with fewer pumps of syrup to cut back on saturated fat)

Other keto-friendly coffee options

If you're not at Starbucks, here are some general tips for making keto-friendly coffee drinks:

• Use black coffee or tea as a base.
• Add a tablespoon or two of heavy cream.
• Use a sugar-free sweetener like Swerve.
• Add a milk alternative like almond milk.
• Add flavored sugar-free syrups like Torani Vanilla or Brown Sugar Cinnamon.
• Add spices like cinnamon or nutmeg.

Frequently asked questions