8 Top Keto-Friendly Beverages
Sugar can be seen in a wide variety of drinks including juice, soda, iced tea and coffee drinks. While on a ketogenic diet, high-carb beverages must be shunned just like high-carbohydrate food items.
It’s common knowledge that candied drinks have also been linked to various health problems — from obesity to an intensified risk of diabetes.
Thankfully, there are many delicious, sugar-free alternatives for people on the keto diet.
Choices for Keto-friendly drink include:
- Water-Water is the best alternative for hydration and should be drunk throughout the day.
- Sparkling water- Sparkling water can make an excellent soda replacement.
- Unsweetened coffee- Try heavy cream to add flavour to your cup of joe.
- Unsweetened green tea- Green tea is delightful and contributes to many health benefits.
If you want to combine some extra flavour to your water, try researching with different keto-friendly flavour mixtures.
For example, throwing some fresh mint and lemon peel into your water bottle can make hydration easy.
Though alcohol should be restrained, enjoying a low-carb drink like vodka or tequila combined with soda water is perfectly fine on occasion.
The ketogenic diet is practised by many individuals to shed weight and enhance health. It typically demands careful preparation so that you adhere within your daily carb allocation and keep your body in ketosis. This may involve sacrificing sweets (not always though 😉 )
You can eat our sweets, fat bombs and desserts that we have shared here, as well as keto-friendly snacks and other high-carb indulgences like soft drinks and alcohol. You are absolutely going to love Chocolate Peanut Butter Cup Smoothie, Lemon-Cashew Smoothie recipes.
Nevertheless, there are loads of low-carb alcoholic beverages that you can enjoy in reduction on a keto diet.
This article gives you the opportunity to choose from the best and worst alcoholic drinks to pick on the keto diet.
Water: The Crowning Glory of Keto Drinks
You can’t go incorrect with water, particularly on the ketogenic diet. During the initial few days of carbs restraint, the body typically exudes water and minerals at an expedited rate.
A few days later — when ketone levels rise — even more, water will be expelled from the body than usual.
To prevent the moderate dehydration that carbohydrate constraint may cause, drink plenty of water and electrolytes every day.
If you are not a supporter of drinking plain water, then try introducing it with fruit, vegetables, and herbs. For instance, you can:
Add Frozen Fruit
Slide some chilled fruit and berries, in your water bottle. This is an excellent way to get some of your favourite fruity flavours in your water without having additional carbs. Even if all the sugar from the fruit will percolate out into the water, it is enough to be conservative and includes the net carbs as if you ate the whole fruit.
Prepare Mint Cubes
By freezing mint herb into ice cubes, the herb will keep for many moons in the freezer. You can use several herbs that you like, but I personally prefer mint. To make mint crystals, coarsely chop some fresh mint leaves, spatter the herbs into an individual cell of an ice tray, pour water, and freeze into cubes. Add some mint cubes to your water bottle, along with fruit or cucumber slices if wanted, for a delightful drink.
Add Some Citrus
Lime, lemon, grapefruit, and orange can deliver your conventional water to the next level. Purchase organic lemon or lime juice and put a small amount into your water every day. If you are pursuing your daily carb intake, make sure you incorporate the carbs from the fruit that you are adding in your water. You can also freeze the fresh lemon juice in ice trays to be used later.
If you want to make your water a bit more sophisticated, try mixing some fruits, herbs, and vegetables. Some of my favourite mixtures are mint with grapefruit and basil with watermelon.
Whether you select to infuse your water with flavour or drink it plain every day, this should be your first keto drink.
However, if you are not a big enthusiast of water, you don’t have to push yourself to drink it during the day. Try exploring with some water enhancers alternatively.
Numerous low-carb alcohol alternatives are available if you follow a keto diet.
For example, absolute forms of alcohol like whiskey, vodka, tequila, rum and gin are all entirely clear of carbs.
These beverages can be drunk straight or blended with low-carb ingredients for more flavour.
Wine and light variations of beer are also comparatively low in carbohydrates, usually 3–4 g per portion.
Here is how Top Keto-Friendly Beverages stack up :
|Variations of Top Keto-Friendly Beverages|
|Alcohol||Portion (size)||Carb content|
|Rum||1.5 oz (44 ml)||0 g|
|Vodka||1.5 oz (44 ml)||0 g|
|Gin||1.5 oz (44 ml)||0 g|
|Tequila||1.5 oz (44 ml)||0 g|
|Whiskey||1.5 oz (44 ml)||0 g|
|Red wine||5 oz (148 ml)||3–4 g|
|White wine||5 oz (148 ml)||3–4 g|
|Light beer||12 oz (355 ml)||3 g|
Keto-Friendly Low-Carb Mixers
Keto-Friendly Low-Carb Mixers ingredients are just as relevant as the alcohol itself.
Watch out for conventional mixes like energy drinks, soda, sweeteners and juice — they can instantly turn a carb-free beverage into a high-calorie carb bomb.
Alternatively, choose low-carb mixers like seltzer, diet soda, sugar-free tonic water, or powdered flavour packets.
These mixes can keep your carb intake low while improving your beverage’s flavour.
Below are the carb content for a few keto-friendly beverage mixes:
|Carb Content For keto-Friendly Beverages|
|Mixes||Serving size||Carb content|
|Seltzer||1 cup (240 ml)||0 g|
|Tonic water (Sugar-free)||1 cup (240 ml)||0 g|
|Diet soda||12-oz (355-ml) can||0 g|
|Crystal Light drink mix||½ tsp (2 g)||0 g|
Drinks to Avoid
Several alcoholic liquors are packed with carbs, some variations pack over 30 g per serving.
For instance, cocktails and blended drinks frequently rely on high-carb, sugary components like sweeteners, juice, soda, or syrups.
In the meantime, conventional beer is manufactured from starch and can accommodate about 12 g of carbs in merely one can.
Here is a measurement of the carb content of numerous favourite alcoholic drinks which you should dodge if you’re on a keto diet:
|Carb Content of Alcoholic Drinks You Should Dodge|
|Alcohol||Serving size||Carb content|
|Margarita||1 cup (240 ml)||13 g|
|Whiskey sour||3.5 oz (105 ml)||14 g|
|Sangria||1 cup (240 ml)||27 g|
|Bloody Mary||1 cup (240 ml)||10 g|
|Regular beer||12 oz (355 ml) can||12 g|
|Cosmopolitan||3.5 oz (105 ml)||22 g|
|Piña colada||4.5 oz (133 ml)||32 g|
Restraint Is Key
Although there are loads of low-carb, keto-friendly alcoholic drinks accessible, that doesn’t imply that they should become a normal part of your routine.
Even low-carb categories of alcohol are still abundant in empty calories, suggesting that they provide several calories with limited to no vital nutrients like vitamins, protein, minerals or fibre.
Not only can overindulging in booze boost your risk of nutritional paucities over time, but it may also add to progressive weight gain.
In fact, in one 8 yr research in approximately 49,324 women, drinking at least two drinks per day was correlated with an increased hazard of notable weight gain, compared to light or moderate drinking.
Alcohol can also reduce fat burning and boost body fat by depositing extra calories as fatty tissue in your body.
Extravagant drinking may also add to other severe health maladies, including liver problems, diabetes, heart disease, and for this reason, it’s most beneficial to keep alcohol consumption moderate and limited as one drink per day for ladies and two per day for guys.
The Bottom Line
There are loads of low-carb alcoholic liquors to choose from on a keto diet. Wine, light beer and absolute forms of alcohol like whiskey, rum and gin offer few or zero carbs per serving and are effortlessly paired with low-carb mixes like diet soda, seltzer, or sugar-free tonic water.
Nevertheless, despite your diet, it’s most salutary to keep alcohol consumption in control to avoid disadvantageous health effects. As a thumb rule, ladies should adhere to a maximum of 1 drink per day, while guys should stick to a couple or fewer.
Conventional beer, cocktails and mixed drinks are often high in carbs, loading 10–32 g per serve. These are best shunned if you’re on a keto diet.
Even low-carb variations of alcohol can add to weight gain, nutritional insufficiencies and unfavourable health conditions, which is why it’s important to reduce your consumption.
Low-carb mixes like seltzer, sugar-free tonic water, diet soda and powdered flavour packets can keep your drink’s carb content minimal.
Absolute alcohol merchandises like rum, vodka, gin, tequila and whiskey all contain zero carbs. Also, light beer and wine can be comparatively low in carbs.