The carnivore diet, centered around animal products, has gained popularity for its potential benefits, including weight loss, reduced inflammation, and improved blood sugar control. Hydration plays a key role in optimizing these benefits and easing the transition into this unique dietary approach. But with conventional sugary drinks off-limits, what are your options for staying hydrated and enjoying flavorful beverages? This article explores the world of sugar-free drinks suitable for the carnivore diet, differentiating between acceptable and unacceptable choices to help you achieve your health and fitness goals.
Why Drinks Matter on the Carnivore Diet
Given the elimination of fruits, vegetables, and processed carbohydrates on the carnivore diet, hydration becomes even more crucial. Many individuals transitioning to the carnivore diet from low-carb or keto diets experience the "keto" or "carnivore flu," characterized by symptoms like fatigue, dizziness, and headaches. These symptoms often stem from electrolyte imbalances and inadequate fluid intake, particularly water. Since carbohydrate-rich foods, which aid in water retention, are restricted, the body tends to flush out sodium and other essential minerals more rapidly. Therefore, staying adequately hydrated and replenishing electrolytes becomes paramount.
However, it is important to source electrolytes from drinks that align with the principles of the carnivore diet. Not all beverages marketed as sugar-free are appropriate, as some may contain artificial sweeteners, plant extracts, or additives that can trigger adverse reactions or hinder progress.
The Problem with Sugary Drinks on Carnivore
Even though they might have few calories, artificial sweeteners and additives in sugar-free drinks can interfere with the carnivore diet's intended outcomes, including hormone regulation, reduced inflammation, and stabilized blood sugar and insulin levels.
Artificial Sweeteners Can Disrupt Insulin and Blood Sugar
Even without real sugar, non-nutritive sweeteners like aspartame, sucralose, saccharin, and stevia may still stimulate an insulin response in some people. This is called the cephalic phase insulin response. It means your brain detects sweetness and signals the pancreas to release insulin before glucose even enters the bloodstream. A 2013 study in Diabetes Care found that sucralose increased insulin levels by 20% in insulin-sensitive individuals, despite no increase in blood sugar. This effect harms one of the biggest advantages of the Carnivore Diet, i.e., keeping insulin levels low and stable, which helps with fat burning, appetite regulation, and reducing inflammation.
Read also: Stevia: Aiding Weight Loss?
Artificial Sweeteners Can Trigger Sugar Cravings
Sweet tastes, even without calories, activate the same reward pathways in the brain as sugar. That’s why many people use low-carbohydrate diets like Carnivore as a reset for food addiction, cravings, and emotional eating patterns. Artificial sweetness can prevent this reset by keeping you psychologically dependent on sweet flavors, making it harder to stick to your diet and low-carb lifestyle.
Artificial Sweeteners Can Disrupt Gut Microbiome
Some sugar-free sweeteners, especially sorbitol, xylitol, and sucralose, have been shown to change the gut microbiome, increasing certain strains of bacteria while reducing others. Carnivore relies on reducing gut irritants and inflammatory triggers, especially for those with IBS, autoimmune conditions, or leaky gut. Research published in 2014 found that there are relations between artificial sweeteners and glucose intolerance due to changes in gut bacteria.
Artificial Sweeteners Have Hidden Ingredients and Additives
Many sugar-free drinks contain preservatives (e.g., potassium benzoate), colorants, citric acid, and natural flavors (often undefined). These ingredients can cause inflammation or digestive issues, which the Carnivore Diet aims to minimize. Especially in the early adaptation phase, these additives can delay healing or diet results.
Artificial Sweeteners Negatively Impact Weight Loss
By stimulating insulin and interfering with hunger and satiety hormones, leptin and ghrelin, sugar-free drinks can negatively affect fat loss even if they are calorie-free. When insulin is increased, even slightly, it inhibits lipolysis (the breakdown of stored fat), which slows down weight loss. By keeping insulin levels stable, Carnivore helps the body access stored fat more efficiently, which means better weight loss.
What Does Sugar-Free Really Mean?
It's crucial to recognize that "sugar-free" doesn't always equate to healthy or entirely devoid of sugar. Many beverages labeled as such contain sugar substitutes like aspartame, sucralose, stevia, or sugar alcohols (e.g., erythritol). While these artificial sugars might not elevate blood glucose levels to the same extent as table sugar, they can still elicit insulin responses, intensify sweet cravings, or trigger digestive problems. Some labels might boast zero sugar content but include plant-based ingredients, natural flavors, citric acid, or preservatives that are not permitted on a strict carnivore diet. These components can potentially cause bloating, brain fog, or even inflammation, particularly for individuals with sensitivities or autoimmune conditions. Therefore, when selecting sugar-free drinks on a carnivore diet, it's essential to scrutinize ingredient labels meticulously, going beyond mere marketing claims. Even if a drink claims to have zero calories, it could still impede progress if it contains non-carnivore ingredients.
Read also: Ingredients of Diet Coke with Stevia
Acceptable Sugar-Free Drinks on a Strict Carnivore Diet
If you’re following a strict Carnivore Diet (such as the Lion Diet or a nose-to-tail approach), you can choose limited beverages. The goal is to consume only animal-sourced nutrients and avoid irritants or anti-nutrients from plants or chemicals.
Water (Still or Sparkling)
Plain water is the number one best drink on any diet, especially Carnivore, no matter what version or stage you are at. You can drink filtered or mineral water, and even carbonated water, as long as it contains no flavorings or additives. Natural sparkling water, like San Pellegrino or Gerolsteiner, can also help boost mineral intake.
Bone Broth
Homemade bone broth made from beef, lamb, or chicken bones is highly nutritious and supports joint, skin, and gut health. It’s rich in collagen, minerals, and amino acids. Avoid store-bought versions that include onion, garlic, or vegetables unless they are Carnivore-friendly.
Electrolyte Drinks
Mineral-rich water with added sea salt or animal-based electrolytes (like magnesium or potassium from animal sources) helps maintain hydration. Just be sure it has no sweeteners or flavorings.
Fat Broth
One of the most nutritious sugar free drinks on Carnivore Diet is a warm cup of beef tallow or butter melted into hot water, sometimes called a fat broth. It’s satiating and great for energy and mental focus during fasting or early mornings.
Read also: The Truth About Diet Sodas
Animal-Based Protein Shakes
Protein shakes aren’t essential on a Carnivore Diet because you're already getting plenty of protein from meat. But for athletes, busy people, or those who struggle with chewing or appetite, animal-based protein powders can be helpful. Look for beef protein isolate (e.g., Equip Prime Protein), egg white protein (like Jay Robb or PaleoPro), and collagen peptides (e.g., Vital Proteins or Perfect Keto). Avoid plant-based protein powders (whey is debated because it comes from dairy and can cause issues for some). Also, watch out for sweeteners, gums, and flavorings. The best way to drink protein shakes in a Carnivore Diet is to mix protein powder with water or bone broth, not milk or nut milks.
Acceptable Sugar-Free Drinks on a Relaxed Carnivore Diet
If you are a newcomer to the low-carb lifestyle or if you are following a relaxed Carnivore, you can drink the following beverages.
Sparkling Water with Natural Flavors
Brands like LaCroix or Spindrift offer unsweetened flavored waters. While the flavors are derived from plants, they are allowed for those on a relaxed Carnivore who want some variety. Just avoid those with added sweeteners or citric acid.
Zevia and Other Stevia-Sweetened Sodas
Zevia is a popular soda alternative that uses stevia, a plant-based sweetener. It’s free of calories and artificial chemicals. Although it is not strictly Carnivore, many followers drink it from time to time without negative effects. However, if you’re sensitive to sweet tastes, even zero-calorie ones, it might trigger cravings.
Coffee and Tea
Black coffee with butter and some teas, like green or oolong, are common among most individuals following a relaxed Carnivore. If you are okay with caffeine and don’t experience anxiety, acid reflux, or sleep disruption, you can drink unsweetened coffee and tea in moderation, especially with heavy cream, butter, or ghee added.
Infused Water (Minimal Additives)
Infused water is controversial on a Carnivore Diet, but some relaxed Carnivore dieters use minimal infusions to improve hydration or ease cravings, especially during the early stages. Common options include lemon water (a few drops only, not full lemon slices) and cucumber-infused water. However, you must avoid fruit-flavored drops (even if sugar-free, they often contain sucralose or flavor chemicals), herbal teas, or botanical infusions.
Raw Milk or Raw Cream
Some Carnivores who tolerate dairy can include raw, unpasteurized milk or cream. It provides fat, protein, and electrolytes. But please consider the calories in milk and cream if you are trying to lose weight.
Egg-Based Drinks
Mixing raw egg yolks with raw cream or cold water can create a creamy, frothy, nutritious drink. It’s entirely animal-based and perfect for those looking for variety without sacrificing principles. Other egg-based drinks are allowed on Carnivore, as long as they contain animal-based ingredients.
Sugar-Free Energy Drinks (Caution)
Some Carnivore gym-goers drink sugar-free energy drinks like Red Bull Zero, Monster Ultra, or Reign, but they usually contain artificial sweeteners (e.g., sucralose, acesulfame potassium, aspartame), caffeine (often in high doses), and additives like preservatives and food dyes. If you’re doing relaxed Carnivore, having one occasionally may not harm your progress, especially if you’re using it to boost workouts or stay alert. But don’t overconsume such drinks because they can trigger cravings, cause bloating, and interfere with gut healing. It is best to choose clean-label options like Zevia Energy (sweetened with stevia) or go for a black coffee + salt combo to boost your energy levels in a Carnivore-friendly way.
Electrolyte Drinks
Electrolyte drinks are usually clean and sugar-free with sodium, potassium, and magnesium, but they can also contain sweeteners like stevia.
Top Electrolyte Drink Brands for Carnivores
LMNT electrolyte drinks are Carnivore-friendly and contain sodium, potassium, magnesium, and stevia. Redmond Re-Lyte electrolyte drinks have a clean ingredient list and include trace minerals from real salt. However, avoid sports drinks like Gatorade Zero or Powerade Zero because they often contain sucralose or artificial dyes.
What to Avoid (Even if Labeled Sugar-Free)?
Many of the drinks marketed as Keto/Carnivore-friendly or sugar-free are full of ingredients high in carbohydrate content, added sugars, or components that can disrupt ketosis and dietary goals. So, steer clear of the following:
- Diet Sodas: Diet Coke, Pepsi Max, and similar contain artificial sweeteners like aspartame and phosphoric acid.
- Energy Drinks: Even Zero versions of Monster and Red Bull contain sucralose, too much caffeine, and plant-based additives.
- Plant-Based Milks: Almond milk, oat milk, or coconut milk are not Carnivore, even when unsweetened.
- Flavored Electrolytes: Watch out for flavors, sweeteners, and maltodextrin in flavored powders.
- Sweetened Soda: Regular and diet sodas contain high levels of sugars or artificial sweeteners, which are not Carnivore-friendly.
- Fruit Juices: These beverages are high in natural sugars.
- Smoothies: Often made with fruits, yogurt, or other non-Carnivore ingredients.
- Sweetened Iced Tea: It contains sugars or syrups.
- Lemonade: It is high in sugars unless artificially sweetened.
- Milkshakes: They contain milk and sugary syrups.
- Hot Chocolate: It contains milk and sugar.
- Fruit-flavored Water: They are sweetened with sugars or artificial sweeteners.
- Cocktails with Sugary Mixers: Drinks like margaritas, daiquiris, or other mixed drinks contain fruit juices or syrups.
- Sweetened Alcoholic Beverages: They include flavored vodkas or rums with added sugars.
- Sweetened Teas: Drinks such as chai tea lattes or other tea drinks with added sugars
- Flavored Milk: It contains added sugars and flavorings.
- Sweetened Condensed Milk: They contain sugar.
- Milk Teas: Such as bubble tea, which contains milk and sweetened tapioca pearls
- Slushies and Frozen Drinks: They are high in sugars and artificial flavorings.
- Non-Dairy Creamers: They contain sugars and artificial ingredients.
- Tonic Water: It usually contains added sugars.
The Case of Coke Zero
Coca-Cola Zero Sugar, aka Coke Zero, contains no sugar and no calories, which might make it seem Carnivore-friendly. Its main ingredients include carbonated water, caramel color, phosphoric acid, aspartame, potassium benzoate, natural flavors, and caffeine.
From a strict Carnivore perspective, any drink containing artificial sweeteners or chemical additives (like aspartame or caramel color) is not allowed, as it’s not an animal-based or nutrient-dense product.
However, some relaxed or modified Carnivore dieters allow occasional sugar-free beverages like Coke Zero, especially during the transition phase when sugar cravings or social situations make it hard to avoid such drinks altogether.
Whether or not to consume Coke Zero on a carnivore diet hinges on individual goals and strictness.
Alternative Sweeteners on a Low-Carb Diet
Sweeteners like stevia, sucralose, erythritol, xylitol, monk fruit, and yacon syrup can easily fit into a low carb or ketogenic diet. However, you may need to limit your intake of other sweeteners high in carbs or sugar on a low carb diet.
Stevia
Stevia is a natural sweetener derived from the Stevia rebaudiana plant. It’s considered a nonnutritive sweetener, which means that it contains little to no calories or carbs. Unlike regular sugar, animal and human studies have shown that stevia may help lower blood sugar levels. Stevia is available in both liquid and powdered form and can be used to sweeten everything from drinks to desserts. However, because it’s much sweeter than regular sugar, recipes require less stevia to achieve the same flavor. For each cup, or 200 grams (g), of sugar, substitute only 1 teaspoon (tsp), or 4 g, of powdered stevia.
Sucralose
Sucralose is an artificial sweetener that is not metabolized, meaning it passes through your body undigested and thus doesn’t provide calories or carbs. Splenda is the most common sucralose-based sweetener on the market and popular because it lacks the bitter taste found in many other artificial sweeteners. While sucralose itself is calorie-free, Splenda contains maltodextrin and dextrose, two carbs that supply about 3 calories and 1 g of carbs in each packet. Unlike other types of sweeteners, sucralose may not be a suitable substitute for sugar in recipes that require baking. Some studies have found that sucralose could produce harmful compounds when exposed to high temperatures. Instead, use sucralose as a low carb way to sweeten drinks or foods like oatmeal and yogurt and stick to other sweeteners for baking. Splenda can be substituted for sugar in a 1:1 ratio for most recipes. However, pure sucralose is 600 times sweeter than regular sugar, so you’ll only need to use a tiny amount in place of sugar for your favorite foods.
Erythritol
Erythritol is a type of sugar alcohol - a class of naturally occurring compounds that stimulate the sweet taste receptors on your tongue to mimic the taste of sugar. It’s up to 80% as sweet as regular sugar, yet it contains only 5% of the calories at just 0.2 calories per g . Additionally, though erythritol has 4 g of carbs per tsp (4 g), studies show that it may help lower blood sugar levels in your body. Moreover, due to its smaller molecular weight, it typically doesn’t cause the digestive issues associated with other types of sugar alcohols. Erythritol is used in both baking and cooking and can be substituted for sugar in a wide variety of recipes. Keep in mind that it tends to have a cooling mouthfeel and doesn’t dissolve as well as sugar, which can leave foods with a slightly gritty texture. For best results, swap about 1 1/3 cups (267 g) of erythritol for each cup (200 g) of sugar.
Xylitol
Xylitol is another type of sugar alcohol commonly found in products like sugar-free gum, candies, and mints. It’s as sweet as sugar but contains just 3 calories per g and 4 g of carbs per tsp (4 g). Yet, like other sugar alcohols, the carbs in xylitol don’t count as net carbs, as they don’t raise blood sugar or insulin levels to the extent that sugar does. Xylitol can be easily added to tea, coffee, shakes, or smoothies for a low carb kick of flavor. It also works well in baked goods but may require a bit of extra liquid in the recipe, as it tends to absorb moisture and increase dryness. Because xylitol is as sweet as regular sugar, you can exchange it for sugar in a 1:1 ratio. Note that xylitol has been associated with digestive problems when used in high doses, so scale back your intake if you notice any adverse effects.
Monk Fruit Sweetener
As its name implies, monk fruit sweetener is a natural sweetener extracted from the monk fruit, a plant native to southern China. It contains natural sugars and compounds called mogrosides, which are antioxidants that account for much of the sweetness of the fruit. Depending on the concentration of mogrosides, monk fruit sweetener can be anywhere between 100-250 times sweeter than regular sugar. Monk fruit extract contains no calories and no carbs, making it a great option for a ketogenic diet. One older study found that mogrosides may also stimulate the release of insulin, which can improve the transportation of sugar out of the bloodstream to help manage blood sugar levels. Be sure to check the ingredients label when buying monk fruit sweetener, as monk fruit extract is sometimes mixed with sugar, molasses, or other sweeteners that can alter the total calorie and carb content. Monk fruit sweetener can be used anywhere you would use regular sugar. The amount you use can vary between different brands based on what other ingredients may be included. While some recommend substituting using an equal amount of monk fruit sweetener for sugar, others advise cutting the amount of sweetener in half.
Yacon Syrup
Yacon syrup comes from the roots of the yacon plant, a tuber widely grown in South America. The sweet syrup of the yacon plant is rich in fructooligosaccharides (FOS), a type of soluble fiber that your body is unable to digest. It also contains several simple sugars, including sucrose, fructose, and glucose. Since your body doesn’t digest a large portion of yacon syrup, it contains about half the calories of regular sugar, with just 7 calories per tsp, or 5 milliliters (mL). Additionally, though it has about 4 g of carbs per tsp (5 mL), studies show that the carbs in yacon syrup don’t affect blood sugar the way regular sugar does. In fact, both human and animal studies have found that yacon syrup may help reduce blood sugar and insulin levels to promote blood sugar control. Yacon syrup is best used as a sweetener in place of sugar in coffee, tea, cereal, or salad dressings. However, cooking with yacon syrup is not recommended, as the fructooligosaccharides can break down when exposed to high temperatures, according to some older research. Substitute yacon syrup using an equal amount in place of other liquid sweeteners like molasses, corn syrup, or cane juice.
Sweeteners to Avoid on a Low-Carb Diet
While there are plenty of options for low carb sweeteners you can enjoy on a ketogenic diet, there are many others that aren’t ideal. Here are a few sweeteners that are high in carbs, can increase blood sugar levels, and interrupt ketosis:
- Maltodextrin: This highly processed sweetener is produced from starchy plants like rice, corn, or wheat and contains the same amount of calories and carbs as regular sugar.
- Honey: High quality honey contains antioxidants and nutrients, making it a better choice than refined sugar. However, it’s still high in calories and carbs and may not be suitable for a keto diet.
- Coconut sugar: Made from the sap of the coconut palm, coconut sugar is absorbed more slowly than regular sugar. However, it’s also high in fructose, which can contribute to impaired blood sugar control.
- Maple syrup: Each serving of maple syrup packs a good amount of micronutrients like manganese and zinc but is also high in sugar and carbs.
- Agave nectar: Agave nectar is about 80% fructose, which can decrease your body’s sensitivity to insulin and contribute to metabolic syndrome, making it difficult for your body to regulate blood sugar levels.
- Dates: This dried fruit is often used to sweeten desserts naturally. Despite supplying a small amount of fiber, vitamins, and minerals, dates also contain a substantial amount of carbs.