What Can I Drink on Keto? 7 of the Best Low-Carb Beverages
Sticking to a keto lifestyle can be challenging, especially when it comes to finding tasty and satisfying drinks that won't kick you out of ketosis. Fortunately, there are plenty of delicious low-carb options out there that will keep you hydrated and energized.
That’s why we’re sharing seven of the best keto beverages that are great for anyone following a ketogenic and low-carb lifestyle. From creamy and indulgent to refreshing and hydrating, there's something for everyone on this list.
Whether you're looking for a morning pick-me-up or a refreshing drink on a hot summer day, these keto-friendly beverages will surely hit the spot without sacrificing your diet goals. So, grab your favorite mug or glass, and let's dive into the world of low-carb drinks together!
What Are the Rules of the Keto Diet?
The keto diet, also known as the ketogenic diet, is a low-carb, high-fat diet that aids the body in entering a state of ketosis. This state encourages the body to burn fat for fuel instead of carbohydrates, resulting in weight loss and other health benefits.*
The rules of a keto diet can vary depending on individual needs and goals. It's always a good idea to consult a healthcare professional before starting a new diet or lifestyle change.
Some general rules to follow when following a keto diet are:
- Limit carbohydrates: Carbohydrate intake should be limited to approximately 20 to 50 grams daily, depending on individual needs and goals. This limit means avoiding foods like bread, pasta, rice, and other high-carb foods.
- Increase fat intake: Since the keto diet is a high-fat diet, increase your intake of healthy fats like avocados, nuts, seeds, and fatty fish.
- Moderate protein intake: Protein intake should be moderate, with most calories from fat. Too much protein can halt ketosis and hinder weight loss.
- Avoid added sugars: Avoid foods and drinks high in added sugars, as they can spike blood sugar levels and interfere with ketosis.
- Monitor carb count: Monitor your daily carb count and food intake to ensure you stay within the recommended carb limit.
- Stay hydrated: Drink a fair amount of water to help digestion and overall health.
- Incorporate low-carb fruits and vegetables: Non-starchy vegetables like leafy greens and low-sugar fruits like berries can be incorporated into a keto diet to provide essential nutrients and fiber.
- Get your electrolytes: When following a keto diet, the body may lose electrolytes like sodium, potassium, and magnesium, leading to dehydration and other health issues. Consume electrolyte-rich foods like nuts and avocados or take electrolyte supplements.
Our keto-friendly bone broth drinks, protein powders, and collagen are excellent sources of protein and healthy fats to help keep you feeling full and satisfied throughout the day. They are also free from artificial sweeteners and added sugars and are great sources of electrolytes.
Now that we've covered the basics, let's discuss which drinks to avoid and which to enjoy.
What Drinks Are Not Keto-Friendly?
When it comes to beverages, many of us don't realize just how many carbohydrates we consume daily. It can be incredibly challenging for those who enjoy alcoholic beverages, as many alcoholic drinks contain added sugars and high-carb counts that can quickly throw you out of ketosis.
Several drinks are not considered keto-friendly and should be avoided or consumed in moderation while following a ketogenic diet.
Here are some examples:
- Regular soda is high in sugar and carbohydrates, while diet sodas can contain artificial sweeteners and questionable ingredients.
- Fruit juice is often high in sugar and lacks the fiber and nutrients in whole fruits.
- Sweetened coffee drinks, such as lattes and frappuccinos, are loaded with sugar and carbohydrates.
- Energy drinks are often high in caffeine and sugar, which can disrupt ketosis and cause blood sugar spikes.
- Sweetened iced tea can contain significant added sugars, making it difficult to fit into a keto meal plan.
- Beer is high in carbohydrates. There are low-carb beer options if this is your drink of choice.
- Sweet cocktails made with sweet mixers, fruit juice, or soda are often high in sugar and carbs.
We get it — this list of non-keto-friendly drinks might seem intimidating at first, and you might be thinking that you don't want to give up some of your favorite beverages. But don't stress! You don't have to sacrifice refreshing flavor to stay in ketosis. Keep reading for our list of delicious drink options that you can still enjoy without breaking your carb count.
What Drinks Can You Enjoy on Keto?
While there are some drinks that you'll need to avoid or consume in moderation, there are still plenty of delicious beverages that you can enjoy while staying in ketosis. If you're looking for something to sip on during your morning commute or a tasty cocktail to share with friends, there are plenty of options to satisfy your thirst and taste buds.
Flavored water can be a great option if you're looking for a refreshing drink with a little flavor. Make sure to choose a low-carb option, as many flavored waters are loaded with added sugars and carbs. Look for zero-calorie, sugar-free options that use natural flavors and sweeteners like stevia.
To add some flavor to your plain water without adding carbs or calories, try infusing it with fresh herbs like mint or basil or slices of citrus fruits. You can also add Lemon Sips to your water for a tasty and refreshing way to stay hydrated while mixing up your water consumption.
Tea is an excellent option for keto dieters, as it's typically very low in carbs and can offer various health benefits. Black and green tea may also support metabolism and aid in weight loss.
Herbal teas, like chamomile and peppermint, can help with digestion and relaxation. Just avoid any teas with added sugars or syrups and opt for unsweetened varieties. You can drink tea hot or cold and add a splash of heavy cream or almond milk for a bit of creaminess without the carbs.
Good news for coffee lovers – coffee is a keto-friendly drink! Black coffee is essentially calorie-free and has zero carbs, making it a perfect choice for anyone following a low-carb diet. A splash of heavy cream, MCT oil, or Collagen Creamer can add flavor and creaminess without too many carbs. Just make sure to avoid sweeteners or syrups high in added sugars.
Practice your barista skills and make keto-friendly coffee drinks at home, or make a cup of Collagen Coffee for a quick, delicious cup on the go.
If you're looking for a bit of fizz in your drinks, sparkling water can be a great option on a keto diet. Look for zero-calorie, sugar-free options like seltzer, club soda, or naturally flavored soda water. You can add a slice of lemon or lime for a little flavor or use sparkling water as a mixer for keto-friendly cocktails.
Making a keto smoothie is as easy as combining keto-friendly ingredients like avocado, coconut milk, or almond milk and adding low-carb fruits like juicy berries for sweetness. Add a scoop of Collagen Peptides or Bone Broth Protein Powder to increase your protein and nutrient intake to take your smoothie game to the next level.
When you're short on time but want to indulge in a tasty and healthy treat, whip up a serving of Super Smoothies! Their luscious texture and satisfying flavor make them a wonderful on-the-go snack or quick meal replacement to keep you feeling full throughout the day.
Plus, you won't have to worry about derailing your weight loss goals because all the ingredients are keto-friendly!
Almond milk is a great dairy-free and low-carb alternative to regular milk on a keto diet. It's low in carbs, high in healthy fats, and has a creamy texture, making it a great addition to smoothies, coffee, or tea. Just make sure to choose unsweetened varieties, as sweetened nut milks can be loaded with unnecessary ingredients with added sugars and carbs.
Bone broth is low in carbs, high in healthy fats, and can help keep you feeling full and satisfied. You can make bone broth at home by simmering bones and vegetables in water for several hours. Add some salt and herbs for flavor, enjoy it as is, or use it as a base for soups and stews.
If you're always on the go or simply don't have time to make your own bone broth, don't worry! You can still get all the amazing benefits of bone broth with our Bone Broth Liquid or Bone Broth Powder. Simply add it to your favorite beverage for an instant boost of protein and nutrients.
As far as alcoholic beverages go, dry wine is an acceptable option for those following a keto diet. While some types of wine can be high in sugar and carbs, several dry wines are relatively low in carbs, so you can still enjoy your glass of wine.
When it comes to red wine, some good options include pinot noir, cabernet sauvignon, and merlot. These wines are lower in carbs than sweeter red wines like zinfandel and syrah.
Meanwhile, sauvignon blanc, chardonnay, and pinot grigio are great choices for white wine. These wines are generally drier and lower in carbs than sweeter white wines like riesling and moscato.
If you're not a fan of wine, hard liquors like tequila and whiskey are carb-free, especially if you skip adding them to soft drinks high in sugar. These alcohol options have zero carb content, making them keto-friendly alcoholic drinks.
However, even dry wines contain some carbs, so it's generally best to consume them in moderation and factor their carb count into your daily intake. And don't forget to drink in moderation, as alcohol may slow down your weight loss progress.
The Bottom Line
There's no shortage of tasty beverages to enjoy while keeping your body in ketosis. Remember, just because you're following a keto diet doesn't mean you have to give up all your favorite drinks. There are plenty of delicious and refreshing options that are low in carbs and perfect for staying on track.
So, let's raise a glass (of keto-friendly sparkling water, of course) to your health and success.
A Review of Ketogenic Diet and Lifestyle | PubMed
U.S. Department of Agriculture (USDA) Food Database