For individuals adhering to a ketogenic diet, maintaining energy levels can sometimes be a challenge. Energy and sports drinks can offer a convenient boost. However, many traditional options are laden with sugar, which is detrimental to ketosis. Fortunately, a variety of keto-friendly energy drinks are available. These drinks provide an energy lift without the high carb content.
Understanding the Keto Diet and Drink Choices
The ketogenic diet is characterized by a high fat, low carb intake. Therefore, careful consideration should be given to beverage choices. Water remains the optimal choice due to its lack of calories, carbs, and additives. However, for those seeking flavor, variety, or an energy boost, several keto-friendly alternatives exist.
When evaluating drinks for keto compatibility, it’s important to consider net carbs. This is calculated by subtracting fiber and sugar alcohols from the total carb count. The goal is to select options with 0-5 grams of net carbs per serving.
Keto-Friendly Hot Drinks
Several hot beverages can be incorporated into a keto diet. The key is to be mindful of additions.
Black or Green Tea
Tea is a natural option with negligible carbs, typically less than 1 gram per cup (240 mL). It can be enjoyed hot or iced. Black tea, made from aged tea leaves, offers a robust flavor, darker color, and higher caffeine content. Green tea, derived from fresh tea leaves, has a more floral flavor, lighter color, and less caffeine. White tea, made from young tea leaves, presents a mild and delicate flavor. Tea is essentially calorie-free and rich in polyphenol antioxidants. Green tea, for instance, boasts epigallocatechin gallate (EGCG), a powerful antioxidant with potential anticancer benefits.
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Coffee
Coffee is another nearly calorie- and carb-free beverage suitable for the keto diet. It can be consumed hot or iced. Coffee contains caffeine, which may slightly boost metabolism. It also provides chlorogenic acid, a polyphenol antioxidant that may aid weight loss.
Herbal Teas
Herbal teas are infusions made from dried flowers, fruits, leaves, or herbs. Therefore, it's advisable to check the carb count of packaged tea products before purchasing.
Suitable additions to these hot drinks include half-and-half, heavy whipping cream, unsweetened plant-based creamers, zero calorie sweeteners, and sugar-free flavoring syrups. High carb additions like regular milk, sweetened creamers, sugar, honey, and standard flavoring syrups should be avoided.
Keto-Friendly Soft Drinks
Traditional soft drinks are often loaded with sugar or potentially harmful artificial sweeteners. Fortunately, keto-friendly alternatives are available.
Alternative Diet Sodas
Although diet sodas like Diet Coke and Diet Pepsi are technically keto-friendly, they may not be the best choice. They often contain artificial sweeteners like sucralose and aspartame, which may negatively impact gut bacteria and increase sugar cravings. Some diet sodas are made with naturally derived zero calorie sweeteners like stevia or erythritol, a sugar alcohol derived from corn.
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Sparkling Water
Sparkling water is carbonated naturally or artificially. Many options are flavored but typically unsweetened, making them an excellent low carb choice.
When choosing soft drinks, opt for those sweetened with stevia or other natural zero calorie sweeteners.
Keto-Friendly Juices
Fruit juice is generally high in sugar and not suitable for the keto diet. However, there are exceptions.
Lemon and Lime Juices
Lemon and lime juices are low in carbs but full of flavor. They can be added to plain water or other beverages like hot or iced tea.
Vegetable Juice
Some juiced vegetables are low in carbs and can be included on the keto diet. Juicing removes most of the nutritious fiber unless the pulp is consumed. Keto-friendly vegetables for juicing include celery, cucumber, and leafy greens like kale and spinach. Store-bought juices should be checked for added sugar or other carb sources.
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Flavored Keto-Friendly Drinks
Some keto-friendly beverages are flavored with small amounts of real fruit juice, adding natural flavor and sweetness while keeping the carb count relatively low (usually 1-5 grams of net carbs per serving). Zero carb liquid or powdered water enhancers can also be added to water.
Keto-Friendly Milk Alternatives
Cow’s milk isn’t recommended on keto due to its natural sugar content. However, several plant-based alternatives are keto-friendly:
- Almond milk
- Coconut milk
- Macadamia nut milk
- Flaxseed milk
These products are suitable for drinking, pouring on keto-friendly cereals, and culinary uses. Only the unsweetened versions are keto-friendly, as many plant-based milks are flavored and sweetened.
Keto-Friendly Energy Drinks
Some energy drinks are keto-friendly, but many popular brands use artificial sweeteners. Look for options that use natural sweeteners like stevia.
Energy drinks may have adverse effects on the brain, heart, and liver, especially in adolescents and teens. Therefore, moderation is key. Most energy drinks contain 150-200 mg of caffeine per 16-ounce (475-mL) can. The recommended safe daily caffeine threshold is 400 mg for the general population.
Perfect Keto’s Perform is a keto-friendly energy drink option in powder form, with one container making 15 drinks. It contains BCAAs, MCTs, sodium, and magnesium.
Keto-Friendly Sports Drinks
Sports drinks like Gatorade and Powerade contain electrolytes to replenish those lost through sweat. Electrolyte supplements and fluid rehydration are vital for those engaging in intense exercise or outdoor workouts in the heat. Loss of electrolytes can exacerbate dehydration and lead to muscle cramping and headaches. Electrolyte drinks may also help combat the keto flu.
Gatorade Zero and Powerade Zero are keto-friendly options, but they use artificial sweeteners. Electrolyte powders sweetened with stevia can be mixed into water as an alternative.
Keto-Friendly Alcoholic Drinks
Alcohol is likely to hamper weight loss efforts on keto. However, some alcoholic beverages can be consumed in moderation while remaining in ketosis. These beverages still pack calories from fat and alcohol.
Low Carb Beer
Beer is typically high in carbs due to sugars from wheat. Low carb beer is made by using less wheat or allowing a longer fermentation process. Some of the lowest carb beers (2-3 grams of net carbs per 12-ounce bottle) are Budweiser Select 55, Michelob Ultra, and Miller 64.
Hard Liquor
Hard liquors like vodka, whiskey, rum, and tequila are naturally carb-free and suitable for the keto diet. However, mixed drinks should be approached with caution due to added sugar from fruit juices or soda. Flavored liquors should also be checked for added sugars. To keep drinks low carb, consume hard liquor straight or use zero-carb mixers like diet soda or seltzer water. Tonic water should be avoided due to its added sugar content.
Low Carb Hard Seltzer
Low carb hard seltzers are made with flavored seltzer water or sparkling water and added liquor. Those avoiding gluten should check the label carefully.
Additional Considerations
- Caffeine Intake: Be mindful of caffeine content, especially when consuming energy drinks.
- Artificial Sweeteners: Limit consumption of artificial sweeteners.
- Sugar Content: Always check labels for added sugars.
- Individual Tolerance: Pay attention to how your body responds to different drinks.