Finding keto-friendly drinks that are both satisfying and compliant with your diet can be a game-changer for maintaining a ketogenic lifestyle. Whether you're looking for a morning pick-me-up, a refreshing afternoon beverage, or an evening indulgence, there are plenty of options that can fit into your keto plan. Here are 10 top keto-friendly drinks to try today that will keep you hydrated and happy.
Tea Time Favorites
Tea is a versatile and delightful option for anyone on a keto diet. One advantage of tea is its negligible carb content, making it an excellent choice for those looking to stay in ketosis. Whether you prefer it hot or iced, tea can be enjoyed without any guilt. Black tea, green tea, and white tea each offer unique flavors and health benefits, from robust and caffeinated to light and floral.
Keep in mind that the way you prepare your tea matters. Avoid adding sugar or sweetened creamers, as these can quickly add unwanted carbs. Instead, opt for keto-friendly additions like unsweetened almond milk or a dash of heavy cream. You can also sweeten your tea with natural zero-calorie sweeteners like stevia or erythritol to keep it keto-compliant.
"Tea is essentially calorie-free and full of polyphenol antioxidants. For example, green tea is rich in epigallocatechin gallate (EGCG), a powerful antioxidant that may provide anticancer benefits," notes a review article on Healthline.[1] This means that not only does tea help you stay in ketosis, but it also offers significant health benefits beyond simple hydration.
Coffee Delights
For many, coffee is a daily essential, and the good news is that it fits perfectly into a keto lifestyle. Coffee is not only low in carbs but also rich in antioxidants and can even give your metabolism a slight boost. According to a study, "Coffee contains caffeine, which may give your metabolism a slight boost. It also provides chlorogenic acid, a polyphenol antioxidant that may likewise aid weight loss."[2]
Enjoy your coffee hot or iced, but be mindful of what you add to it. Traditional milk and sugary syrups are off-limits, but there are plenty of keto-friendly alternatives. One popular choice is "bulletproof coffee," which combines coffee with MCT oil and butter for a creamy, satisfying drink that provides a steady source of energy. Another option is to use unsweetened almond milk or coconut milk as a base. For a touch of sweetness, natural zero-calorie sweeteners like stevia can be used. For more insights, you might find our article on Keto Diet Plan for Beginners: What You Need to Know helpful.
Herbal Infusions
Herbal teas are another fantastic option for those on a keto diet. These infusions, made from dried flowers, fruits, leaves, or herbs, offer a wide range of flavors without adding carbs. Popular choices include chamomile, peppermint, and hibiscus tea, each bringing its unique taste and health benefits.
A benefit here is that most herbal teas are naturally caffeine-free, making them a great choice for evening relaxation. However, note that some herbal teas made with dried or candied fruit pieces might have a slightly higher carb content. Always check the label to ensure your tea is keto-friendly. Enjoy them plain or with a splash of unsweetened almond milk for added creaminess.
Diet Sodas
While soft drinks are typically loaded with sugar, there are keto-friendly diet sodas available that use zero-calorie sweeteners. Brands like Zevia and Virgil's Zero Sugar offer sodas sweetened with stevia or erythritol, which are better options than those using artificial sweeteners like aspartame or sucralose. According to Healthline, "Several diet sodas are made with naturally derived zero-calorie sweeteners like stevia or erythritol, a sugar alcohol derived from corn that has fewer negative effects than artificial sweeteners."[3]
Keep in mind that while diet sodas can be a convenient keto-friendly option, they should be consumed in moderation. Some artificial sweeteners can still trigger sugar cravings, potentially leading to overeating. Opt for sodas made with natural sweeteners whenever possible to minimize these effects.
Sparkling Water Choices
If you crave the fizz of soda but want to avoid sweeteners altogether, sparkling water is an excellent choice. Many brands offer flavored sparkling waters that are unsweetened, making them perfect for a keto diet. Options like Perrier, Aura Bora, and Hint provide a refreshing burst of flavor without adding carbs.
One advantage of sparkling water is that it can be enjoyed on its own or used as a mixer for other keto-friendly drinks. Add a splash of freshly squeezed lemon or lime juice for an extra zing, or mix it with a keto-friendly syrup for a more indulgent treat. The possibilities are endless, and you can enjoy your bubbly beverage without worrying about your carb intake.
Freshly Squeezed Lemon and Lime Juices
When it comes to adding flavor to your drinks without adding carbs, freshly squeezed lemon and lime juices are your best friends. These citrus juices are low in carbs and packed with flavor, making them ideal for enhancing plain water, tea, or sparkling water. Just a small amount can make a big difference.
A big plus is that lemon and lime juices are also rich in vitamin C and other antioxidants, which can support your immune system. Keep in mind that while these juices are low in carbs, they are not carb-free. Use them sparingly to stay within your daily carb limits. For more insights, you might find our article on 13 Low-Carb Vegetables That Are Perfect for Keto helpful.
Flavored Water Options
Flavored waters can be a refreshing and tasty way to stay hydrated on a keto diet. Some keto-friendly beverages are flavored with small amounts of real fruit juice, which adds natural sweetness while keeping the carb count low. Brands like Spindrift and Lemon Perfect offer flavored waters that fit the bill.
Another option is to use zero-carb liquid or powdered water enhancers to add flavor to your tap or bottled water. These enhancers come in various flavors and are typically sweetened with stevia or other natural zero-calorie sweeteners. They can be a convenient way to keep your hydration exciting without adding carbs.
Plant-Based Milks
Traditional cow's milk is not recommended on a keto diet due to its natural sugar content, but several plant-based alternatives are perfectly keto-friendly. Unsweetened almond milk, coconut milk, macadamia nut milk, and flaxseed milk are all excellent choices for those following a keto lifestyle.
One advantage of these plant-based milks is their versatility. They can be used in coffee, tea, smoothies, or even in cooking and baking. Just be sure to choose the unsweetened versions, as flavored or sweetened varieties often contain added sugars that can increase your carb intake. For more ideas on how to incorporate these into your diet, check out our article on How to Follow a Vegetarian Ketogenic Diet in a Healthy Way.
Energy Drinks
For those who need a quick boost of energy, some energy drinks are keto-friendly. However, many popular brands use artificial sweeteners, so it's essential to choose wisely. Look for energy drinks sweetened with natural zero-calorie sweeteners like stevia. Brands like EBOOST and Kill Cliff offer options that fit this criterion.
Keep in mind that while energy drinks can provide a quick pick-me-up, they should be consumed in moderation. These beverages often contain high levels of caffeine, which can have adverse effects if consumed in excess. Stick to the recommended daily caffeine intake and opt for natural sweeteners to keep your energy levels up without compromising your keto diet.
Electrolyte Sports Drinks
Staying hydrated and replenishing electrolytes is crucial, especially if you're engaging in intense exercise or experiencing symptoms of the keto flu. While many sports drinks are loaded with sugar, there are keto-friendly options available. Gatorade Zero and Powerade Zero are popular choices that use artificial sweeteners.
A better alternative might be electrolyte powders sweetened with stevia, which you can mix into water. Brands like Ultima Replenisher and LMNT offer these powders, providing essential electrolytes without the added carbs. For more insights, you might find our article on 9 Common Keto Diet Mistakes to Avoid and Correct helpful.
Low Carb Alcoholic Beverages
While alcohol can hinder weight loss efforts, there are keto-friendly alcoholic beverages that you can enjoy in moderation. Hard liquors like vodka, whiskey, rum, and tequila are naturally carb-free. However, be cautious with mixers, as they often contain added sugars. Opt for zero-carb mixers like diet soda or seltzer water.
Another option is low-carb beer or hard seltzers. Brands like Michelob Ultra and White Claw offer beverages that are lower in carbs and can be enjoyed without disrupting your keto diet. Keep in mind that while these options are keto-friendly, they should be consumed responsibly.
By exploring these 10 top keto-friendly drinks, you can enjoy a variety of beverages without compromising your dietary goals. From refreshing teas and coffees to sparkling waters and low-carb alcoholic options, there's something for everyone to enjoy on a keto diet. Cheers to staying hydrated and satisfied!
References
- Healthline. (n.d.). Top 12 Keto-Friendly Drinks (Besides Water). Retrieved from Healthline
- Healthline. (n.d.). Top 12 Keto-Friendly Drinks (Besides Water). Retrieved from Healthline
- Healthline. (n.d.). Top 12 Keto-Friendly Drinks (Besides Water). Retrieved from Healthline
