Jeffrey Salazar
The ketogenic diet, commonly known as the keto diet, is a low-carb, high-fat diet that causes weight loss and provides numerous health benefits. When the body is deprived of carbohydrates, it switches to ketosis, a state in which it breaks down fats for energy, releasing ketones. These ketones are acids that power your cells and tissues, providing an alternative fuel source to glucose. While on the keto diet, it is important to monitor your carbohydrate intake, including in drinks, and choose beverages that are low in carbs and/or high in fat. So, what are the best drinks to consume on the keto diet?
| Characteristics | Values |
|---|---|
| Water | Plain, sparkling, or flavoured with lemon or lime |
| Tea | Plain, matcha, or herbal (e.g. chamomile) |
| Coffee | Black, with heavy cream, or with nut milk |
| Alcohol | Wine, light beer, pure alcohol, or hard liquor (e.g. vodka, whiskey, tequila) |
| Milk | Unsweetened plant-based milk (e.g. almond, coconut, macadamia nut, flaxseed) |
| Soft drinks | Diet soda, sparkling water, or soft drinks sweetened with natural zero-calorie sweeteners (e.g. stevia) |
| Juices | Lemon, lime, or vegetable juices |
| Smoothies | Made with almond milk, ice, and berries |
| Energy drinks | Zero-calorie options |
| Broth | Bone broth or traditional broth |
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What You'll Learn
Keto-friendly alcoholic drinks
While on a ketogenic diet, it is important to monitor your alcohol intake, regardless of whether the drinks are keto-friendly or not. Even low-carb alcoholic beverages are rich in "empty" calories and can contribute to weight gain and nutritional deficiencies over time. Therefore, it is recommended to limit alcohol consumption to one drink per day for women and two drinks per day for men.
That being said, here are some keto-friendly alcoholic drinks that you can enjoy in moderation:
Wine and Light Beer
Wine and light beer offer little to no carbs per serving. When drinking wine, opt for dry varieties, as they tend to have lower sugar content.
Pure Alcohol and Hard Liquor
Spirits such as vodka, whiskey, and tequila are naturally carb-free, making them suitable for a keto diet. However, be cautious of sugary mixers, as they will contribute to your carb and sugar intake. Opt for low-carb mixers like diet soda, seltzer, or diet tonic water. You can also find keto-friendly cocktail mixes that are zero sugar and zero calories.
Keto-Friendly Cocktails
If you're looking for a ready-to-drink option, there are keto-friendly cocktails available. These cocktails use sugar-free, botanical-infused spirits and are designed to be uplifting or calming without the negative effects of alcohol.
Low-Carb Beer Alternatives
If you're a beer lover, there are low-carb beer alternatives available that are keto-friendly. These alternatives are typically brewed with fewer carbs and can be a good option for those following a keto diet.
Remember, while these drinks are keto-friendly, it is important to consume them in moderation and always read the labels to understand how they fit into your personal keto meal plan.
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Coffee and tea
Tea is also a great choice, as it is carb- and calorie-free, as long as you do not add any sugar or sweeteners. You can add lemon or lime to your tea to enhance the flavour. If you are drinking tea in the afternoon or evening, it is best to choose a caffeine-free herbal tea, such as chamomile, so that it does not affect your sleep. Matcha tea is another keto-friendly option, which can be consumed as a latte by adding almond or coconut milk.
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Smoothies
The ketogenic diet involves dramatically decreasing your intake of carbs and getting most of your calories from fat. Smoothies that contain high-carb ingredients like fruits, yogurt, honey, and milk are not usually considered keto-friendly. However, there are still plenty of delicious keto-friendly smoothies with low-carb and nutritious ingredients.
- Triple Berry Smoothie: Berries are low in net carbs, making them suitable for the keto diet in small portions. This smoothie combines strawberries, blueberries, and raspberries with creamy peanut butter, providing only 9 grams of net carbs. Peanut butter also contributes plant-based protein and healthy fats, which can help keep you full.
- Chocolate Zucchini Smoothie: Zucchini is a summer squash loaded with fiber and vitamin C, making it an excellent low-carb ingredient for keto smoothies. This smoothie combines zucchini with unsweetened cocoa powder and a plant-based milk of your choice, such as almond or coconut milk, for a delicious and nutritious treat.
- Strawberry Cheesecake Smoothie: This indulgent-tasting smoothie combines strawberries with two tablespoons of softened cream cheese and heavy cream instead of milk. It provides the texture and flavor of soft-serve ice cream without the carbs and added sugar.
- High-Fat Coconut Smoothie: This smoothie combines fresh mint, blackberries, and high-fat coconut to meet your increased fat needs on the keto diet. It offers 12 grams of net carbs and is a tasty and refreshing snack or post-workout drink.
- Chocolate Cauliflower Smoothie: Frozen cauliflower is a surprising but delicious addition to low-carb smoothies. This smoothie combines frozen cauliflower with full-fat coconut milk and hemp seeds, resulting in a chocolate smoothie with 12 grams of net carbs. Cauliflower is rich in potassium and magnesium, making it a nutritious and filling breakfast option.
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Plant-based milk
The ketogenic diet is a very low-carb, high-fat, and moderate-protein diet. On keto, most people restrict their carb intake to about 25-30 grams of net carbs per day. Net carbs are calculated by subtracting the total number of carbs from the fibre content.
Unsweetened plant-based milk alternatives are keto-friendly, with the exception of oat and rice milk. Oat milk is high in carbohydrates, with 16 grams of total carbs per cup. Rice milk is also high in carbohydrates, with 22 grams of carbs per cup.
Unsweetened almond milk is a staple in many households, regardless of whether or not they are on keto. It is widely available in stores and restaurants and has a low-fat content, making it lower in calories than most other milks. One cup of unsweetened almond milk contains 30 calories, 1 gram of protein, 2.5 grams of fat, 1.1 grams of total carbs, and 0.7 grams of fibre.
Unsweetened coconut milk is another common keto alternative to almond milk. It is similar in calories and macronutrients but has a slightly different taste.
Unsweetened cashew milk and unsweetened original hemp milk are also keto-friendly.
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Sparkling water
There are several keto-friendly sparkling water options available, such as Perrier, Aura Bora, and Hint. These drinks are usually flavoured but remain unsweetened, providing variety without compromising the diet. For those who prefer a sweeter taste, some soft drinks sweetened with natural zero-calorie sweeteners like stevia are also keto-friendly. These drinks offer a sweet taste without the carbs or artificial sweeteners found in regular soda.
It is important to note that while sparkling water is a healthy choice on the keto diet, it should not replace regular water intake. Staying hydrated is crucial, especially during the beginning stages of the keto diet, when the body is adapting to restricted carbohydrate intake. Water is essential for replenishing electrolytes and maintaining proper hydration levels.
In addition to sparkling water, there are several other keto-friendly beverage options to consider. Unsweetened tea, for example, is carb- and calorie-free and rich in antioxidant flavonoids, which promote heart health. Coffee, bone broth, and plant-based drinks like unsweetened almond or coconut milk are also keto-friendly choices.
For those who enjoy alcoholic beverages, hard liquors like vodka, whiskey, rum, and tequila are naturally carb-free and suitable for the keto diet. However, it is important to be cautious with mixed drinks, as they often contain sugar from fruit juices or soda. Checking labels for added sugars and choosing zero-carb mixers like diet soda or seltzer water can help create keto-friendly cocktails. Overall, while on a ketogenic diet, sparkling water is a refreshing and healthy option that can be complemented by a variety of other keto-friendly drinks.
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Frequently asked questions
Some keto-friendly drinks include tea, coffee, bone broth, unsweetened plant-based drinks like almond and coconut milk, and alcoholic drinks such as wine, light beer, and pure alcohol.
Sugary drinks such as soda, tonic water, and fruit juice are high in carbs and should be avoided on a keto diet. Dairy milk is also high in carbs and not recommended.
Yes, hard liquor, vodka, whiskey, and tequila are naturally carb-free and suitable for a keto diet. However, it is important to avoid sugary mixers, which can contribute to your carb and sugar intake.
Some alternatives to sugary drinks on a keto diet include flavoured sparkling water, lemon or lime water, and sugar-free, low-calorie drink mixes.
