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9 of the Best Keto-Friendly Drinks
When you begin with a Keto diet and the body is adapting to a restricted intake of carbohydrates, hydration is an important factor. Hydration could be difficult for many followers of the Keto diet in the beginning stage. However, nutritionists highly recommend drinking a lot of water to replenish electrolytes in the body.
Although water is the healthiest option, you can include some other beverages in your Keto diet to boost your energy. An ideal Keto-friendly drink should have 0 to 5 grams of net carbohydrates and should be sugar-free. You should avoid sweetened drinks like regular soda and fruit juice as they are packed with sugar and carbohydrates. Also, dairy milk is not considered to be Keto-friendly because it is high in carbohydrates. Beverages like Diet Coke or any other diet soda may be technically Keto-friendly, but they may lead you to crave more carbohydrates.
Here are the nine best Keto-friendly drinks besides water that can provide some flavor and variety to your taste buds.
Tea is a calorie-free drink which may improve the functioning of blood vessels and keep your heart healthy. Furthermore, tea is full of polyphenol antioxidants that may provide anti-cancer benefits. Tea contains less than 1 gram of carbohydrates and you can enjoy it iced or hot.
Black tea and green tea are Keto-friendly options. While black tea is made from aged tea leaves, green tea is made from fresh tea leaves. During the Keto diet, you can also choose white tea which is made from young tea leaves and has a very mild flavor.
Herbal teas like hibiscus, chamomile, yerba mate, peppermint, and rooibos tea are mostly low in carbohydrates and can make a good choice.
Black coffee is completely calorie-free and for adults, consuming up to 400 milligrams of caffeine per day is considered safe as per the Mayo Clinic. Additionally, caffeine may slightly boost your metabolism and aid in weight loss. You can consume it hot or iced, but don't add sugar to it.
Sparkling water is naturally carbonated from a mineral spring or during its manufacturing by companies with the help of carbon dioxide gas. One can choose sparkling water which is flavored and unsweetened to make it a perfect low-carbohydrate Keto-friendly drink.
Keto Bone Broth
Keto bone broth is a soup made from boiling the bones and connective tissues like hooves, feet, beaks, gizzards and fins of animals like chicken, beef etc. Bone broth is usually flavored with salt, is rich in electrolytes and helps with Keto-flu. It is also rich in other minerals like calcium and phosphorus and reduced inflammation.
One cup of bone broth has less than 50 calories which adds up to 9 grams of protein. You can sip a steaming cup of bone broth as it has no added sugar and may quench your thirst while maintaining the calorie intake. Vegans and vegetarians cannot consume bone broth.
Cow's milk isn't recommended on Keto, but several plant-based milks are perfectly Keto- friendly. These plant-based milk varieties include −
Macadamia nut milk
The unsweetened versions of the plant-based milk are Keto-friendly. Additionally, plant-based milks are often fortified with vitamins and minerals which makes them a good source of calcium and vitamin D.
If you are craving a sweet and soda-like beverage, kombucha can be the option. It is a gut- friendly fermented tea and is typically made with sugar. On a Keto-diet, if you consume Kombucha, you may have to sacrifice carbohydrates, when you drink kombucha.
Always read the nutrition label and the brands that have about 3 grams of carbohydrates per half cup can be considered Keto-compatible options. Nevertheless, this should not be your go-to drink and should be consumed only if you are craving it.
A smoothie is a perfect way to consume fibre. However, these Keto-friendly smoothies may add up some carbohydrates if you are not careful. Some of the all-time favorite Keto-friendly smoothies may include nut butter, avocado, berries, coconut milk and Greek yoghurt. You can search for some amazing Keto-friendly smoothie recipes online and savour your taste buds.
Lemon and lime juices which are low in carbohydrates can be consumed on a Keto diet. You can add these juices to plain water or hot or iced tea to liven up the taste.
Some Keto-compatible vegetables that can be juiced are celery, cucumber and leafy greens such as kale and spinach. If you are buying readymade vegetable juices, check the nutritional facts on their packaging. If they have 10 grams or more of carbohydrates per serving, they are inappropriate for Keto. Fruit juices are usually loaded with sugar and hence, they are not suitable for the Keto diet.
Alcohol can be an obstacle in your weight loss journey, but you may consume certain alcoholic beverages and remain in ketosis. Low-carb beer can be one such alcoholic beverage which is made by using less wheat. Alternatively, it can also be made by using a long fermentation process to completely convert sugars into alcohol. Some of the lowest-carb beers may have two to three grams of net carbohydrates per 12-ounce bottle.
Hard liquor like vodka, whiskey, rum and tequila are naturally carbohydrate-free and hence, can be appropriate for the Keto diet. Nevertheless, do not mix them with other fruit juices or sodas which are often loaded with sugar. To keep the drinks low in carbohydrates, you can mix them with plain water or unsweetened sparkling water. You may use zero-carbohydrate mixers like diet soda or seltzer water to the hard liquor.
Tea, coffee, nut milk or some sports drinks which are unsweetened can be good options for Keto-friendly drinks apart from water. Some artificial sweeteners like stevia when used in drinks instead of sugar can make these drinks low in carbohydrates and sugar-free. Thus, these drinks can be a choice to stay on ketosis. There are many Keto-friendly beverage choices; you can consult your nutritionist or dietician to choose the right one for you, if you are on a Keto diet.
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