If you're eating a ketogenic diet, you probably have mastered the protocol's primary tenets of eating a lot of healthy fat and moderate portions of protein.
But you may feel unsure about which drinks are suitable on a low-carb, high-fat diet—and that uncertainty can lead to angst and frustration. No worries, you can enjoy a wide variety of sugar-free beverages without compromising ketosis, and we'll share our favorite options below.
And yes, as long as you mind the carb count, you can even enjoy an adult beverage on occasion. We'll share which alcohols work best for those seeking to keep carbs low, too.
Tips for Choosing Keto-friendly Drinks
Water is an ideal beverage if you want to keep carb intake to a minimum. However, sometimes you may wish to have a sugar-free flavored spritzer with a splash of lemon juice or a fruity cocktail. We get it. Here are some general tips to follow when selecting beverages best suited for someone eating a ketogenic diet:
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Read nutritional labels. Even if a drink is free of sugar, it may contain unhealthy ingredients like aspartame or other artificial sweeteners or additives. Ingredients matter for health and to manage your macros, so make sure to read nutritional labels carefully.
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Avoid artificial sweeteners. Ditching sugar in your beverages, especially the sneaky ones like those found in tonic water that you'd think would be safe on keto, can have a significant impact on your results while eating a ketogenic diet. But all sugar alternatives and sugar-free beverages aren't equal, so choose wisely.
Avoid sweeteners like Splenda, Sweet'N Low, Equal, or those containing ingredients like maltitol, aspartame, and sucralose. Instead, try keto-friendly sweeteners like stevia, monk fruit, erythritol, or xylitol.
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Stay hydrated. Drinking plain of water or water enhanced with an electrolyte powder, such as Ultima Replenisher, will help achieve two goals.
The body naturally releases enhanced amounts of fluid, vitamins, and minerals once we eliminate carbs. So, consuming water or an electrolyte supplement boosts hydration and replenishes the body's need for dense nutrition.
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Drink your micros. Keto coffee laced with some delicious keto creamer, thanks to the inclusion of MCT oil, or enjoying a tasty meal replacement, like our Keto Shake, are an excellent way to hit your macros while minding your micronutrients.
Our shake is made from the purest whey, includes MCT oil, and never contains any artificial colors or flavors. Plus, our Keto Shake comes in three decadent flavors, including our beloved Strawberry Cheesecake, Creamy Chocolate and Banana Creme Brûlée.
- Use beverages to boost energy. Drinks like keto coffee infused with medium-chain triglycerides and caffeine, are both excellent ways to quickly boost energy while curbing the carbs in your diet.
Overall, there are some common beverages found in most keto plans. Here are some drinks you can have without fretting over compromising ketosis:
- Water (plain, sparkling, seltzer)
- Water with Lemon or Lime
- Coconut Milk (unsweetened)
- Almond Milk (unsweetened)
- Hemp Milk (unsweetened)
- Cashew Milk (unsweetened)
- Macadamia Nut Milk (unsweetened)
- Coffee (hot or iced - caffeinated or decaf)
- Tea (hot or iced) - oolong, green, black, or herbal varieties
- Bone broths (homemade or store-bought)
- Diet Sodas sweetened with a keto friendly sweetener, such as Zevia brand
- Lakanto Drinking Chocolate Mix
- Keto shakes (Keto Shake)
- Kombucha (in limited amounts, count carbs)
- Heavy Cream
- Flavored Electrolyte powders, such as Ultima brand
- Keto friendly water enhancers, such as Stur and Sweet Leaf Water Drops
We're living in some trying times, and you may find yourself in the mood for a cocktail during the week or for a special occasion. Of course, always enjoy in moderation!
In addition to the everyday beverages mentioned above, the following are some keto-friendly adult libations to enjoy while keeping carbs in check:
- Whiskey - (1.5 fl. ounces | 0g (net carbs) | 105 calories)
- Vodka - (1.5 fl. ounces | 0g (net carbs) | 97 calories)
- Tequila (shot) - (1.5 fl. ounces | 0g (net carbs) | 97 calories)
- Brandy & Cognac - (1.5 fl. ounces | 0g-3g (net carbs) | 96 calories)
- Gin - (1.5 fl. ounces | 0g (net carbs) | 110 calories)
- White Rum (unflavored) - (1.5 fl. ounces | 0g (net carbs) | 97 calories)
- Dry Martini - a single standard cocktail | Calories: 160 | Carbohydrates: 0.4g (net carbs)
- Red Wine - (5 fl. ounces | Calories: 125 | Carbs: 3.8g (net carbs)
- Merlot - (5 fl. ounces | 3.7g (net carbs) | 123 calories)
- Cava - (5 fl. ounces | 2.5g (net carbs) | 128 calories)
- Chardonnay - (5 fl. ounces | 3.4g (net carbs) | 122 calories)
- Pinot Grigio - (5 fl. ounces | 3g (net carbs) | 123 calories)
- Champagne and sparkling wine (dry) - (5 fl. ounces | 3g-6g (net carbs) | 65-91 calories)
- Select 55 Premium Light Beer (12-oz bottle or can) - Calories: 55 | Carbs: 1.9g (net carbs)
- Michelob Ultra Superior Light Beer (12-oz bottle or can) - Calories: 95 | Carbs: 2.6g
- Busch Light (12-oz bottle or can) - Calories: 95 | Carbohydrates: 3.2g
- Amstel Light (12-oz bottle or can) - Calories: 95| Carbohydrates: 5g (net carbs)
- Beck’s Premier Light (12-oz bottle or can) – Calories: 64 | Carbs: 3.2g (net carbs)
- Coors Light – (12-oz bottle or can) - Calories: 102 | Carbs: 5g (net carbs)
- Heineken Light (12-oz bottle or can) - Calories: 99 | 6.8g (net carbs)
There are also some keto-friendly flavorings to add to drinks for an additional twist, without the unwanted carbs or sugars:
- Stur (Keto-friendly Liquid Drink Mix Sweetened with Stevia)
- SweetLeaf, Water Drops
- Dr. Prices (electrolyte mix)
- Nuun Sport (electrolyte drink)
- Ultimate Replenisher Electrolyte Drink
- True Lemon (lime or lemon powder, or flavored energy drink mixes)
- Lemon Perfect (organic, cold-pressed flavored water; zero sugar)
- Pureboost Clean Energy Drink Mix (B12, and organic green superfoods and vitamins)
- RSVP Skinnies Zero-calorie Mixers (sweetened with erythritol)
- Be Mixed Sugarfree Cocktail Mixers
- Omega Power Creamer (with grass-fed ghee, coconut oil, and MCT oil)
- Onnit Keto Coffee Creamer
- Swoon Zero Sugar Simple Syrup
- Sweet Drops flavored stevia drops
- Sweet Leaf Organic monk fruit flavored drops
The companies making keto-friendly additives like those mentioned above often sell a wide variety of flavors to help you create the low-carb beverage of your dreams. Experiment and discover new flavor profiles to tickle your sweet tooth.
In addition to the ingredients and extras noted above, there are some mind-blowing beverages that you can enjoy during these pseudo-quarantined dog days of summer, à la homeschooling edition.
Favorite Keto Beverages
Here are some of our favorite keto beverages to keep in your roster for when you're ready to unwind:
Ultimate Keto Coffee | Calories: 104 | Carbohydrates: 0.8g net carbs
Ingredients (1 serving)
- 8-10 oz coffee
- 2 tbsp heavy cream
- 1 tsp butter
- 1 tsp coconut oil
- Small pinch sea salt
- Optional Add Ins: 1 scoop Keto Activate, MCT oil or powder, collagen powder, keto friendly sweetener
Instructions:
Blend ingredients until smooth and creamy, by using a wire whisk or blender.
Ginger Mint Detox Drink | Calories: 4.8 | Carbohydrates: 1g net carbs
Ingredients (6 servings)
- 2 qt. (64 ounces) of filtered water
- 2 lemons, sliced into at least 12 slices
- 3 tbsp fresh ginger, chopped
- 16 fresh mint leaves, divided
- Sweetener to taste, optional
Instructions:
- Set aside 6 mint leaves and 6 lemon slices for garnish.
- Combine water, ginger, and remaining lemon slices in a saucepan and bring to a boil.
- Reduce heat to a simmer and add 10 mint leaves. Continue to simmer for about 10 minutes.
- Strain the tea. Pour into cups and add sweetener to taste, if you prefer.
- Garnish each cup with a fresh lemon slice and a fresh mint leaf.
Creamy Pink Iced Tea | Calories: 184 | Carbohydrates: 1g net carbs
Ingredients (1 Serving)
- 10 oz boiling water
- 2 raspberry or other fruity tea bags
- 5-10 drops vanilla flavored liquid stevia (or regular stevia and 1/4 tsp pure vanilla extract)
- 1/4 cup heavy cream or coconut cream
- ice cubes
- Optional: MCT oil, collagen powder, fresh sliced strawberries
Instructions:
- Pour the boiling water into a mug and add the tea bags. Let the tea steep for 5 minutes. Transfer the tea to your refrigerator to chill for about 30 minutes.
- Add all other ingredients, stir, and enjoy!
Creamy Avocado Berry Smoothie | Calories: 128 | Carbohydrates: 6.5g net carbs
Ingredients (1 serving)
- 1 cup unsweetened coconut milk, almond milk, or hemp milk
- 1/3 cup frozen strawberries or raspberries (you could substitute 1 scoop of Konscious Keto Strawberry Shake or add both)
- 1/4 fresh avocado
- 1 tsp erythritol or 5 drops stevia, or to taste
Instructions:
- Blend everything in a high speed blender until smooth and creamy.
- Pour into a glass and enjoy!
Low-carb Cosmopolitan | Calories: 160 | Carbohydrates: 2g net carbs
Ingredients (1 serving)
- 2 ounces, Vodka
- 2 ounces, Cranberry Juice (unsweetened)
- 2 tablespoons, Water
- 1 tablespoon, Lime Juice (freshly squeezed)
- 3 drops, Orange Extract
- 2 drops, EZ-Sweetz
Instructions
Fill a beverage shaker halfway to the top, and add all ingredients to the shaker. Give the unit a good shake to combine.
Strain into a martini glass and adorn your drink with a slice of lime.
Also, it's excellent support toward success on keto to have the aid of a customized meal plan, to pair with a comprehensive beverage guide, a program designed just for you—specific to your preferences, and unique dietary needs.
We've created a super-simple, 30-second quiz to determine the best nutritional path for you on the road to metabolic ketosis. Click here to take our brief questionnaire and gain instant access to an additional secret weapon to keep in your keto arsenal—a tailored meal plan for weight loss.
Summary
The drink options mentioned above are far from a comprehensive list of keto-friendly drinks available; it's more of a framework. Enjoy the many flavors and types of beverages available, and you'll never feel deprived or bored, all while remaining hydrated and in metabolic ketosis.
In addition to chasing flavor, the primary focus when selecting which beverages to consume on keto is to determine whether the ingredients will compromise ketosis or cause you to exceed your daily caloric target.
However, outside of the considerations noted above, you can feel free to play within the lines and enjoy an abundance of new beverage creations that you can make in minutes in some cases.
Keep it balanced and take your time to determine the ratio of beverages to solids that make you feel most satiated on keto. And remember, while cocktails are delicious and soothing, focus on consciously creating equity between your weekly consumption of green smoothies to weekend mimosas to maintain optimal health and balance.
Sources
- Reducing sugar in soft drinks could prevent 300,000 diabetes cases in five years. (2016). The Pharmaceutical Journal. doi:10.1211/pj.2016.20200431
- Roberts, H. J. (1988). Neurological, Psychiatric, and Behavioral Reactions to Aspartame in 505 Aspartame Reactors. Dietary Phenylalanine and Brain Function, 373-376. doi:10.1007/978-1-4615-9821-3_45
- Dearlove, D. (2018). Adaptation to prolonged nutritional ketosis. Http://isrctn.com/. doi:10.1186/isrctn35075523
- O'Donnell, K. (2012). Aspartame, Neotame, and Advantame. Sweeteners and Sugar Alternatives in Food Technology, 117-136. doi:10.1002/9781118373941.ch6
- Booth, D. A. (1991). Sweeteners and body weight. Handbook of Sweeteners, 248-264. doi:10.1007/978-1-4757-5380-6_10
