The Whole30 diet is a strict 30-day elimination diet designed to help you discover how different foods affect your body. It encourages eating "real" food with short ingredient lists or no ingredients at all, eliminating added sugar, artificial sweeteners, and heavily processed items. This article provides a comprehensive guide to Whole30-approved drinks, helping you stay hydrated and satisfied while adhering to the program's guidelines.
Understanding the Whole30 Diet
The Whole30 program is a food elimination diet that lasts for 30 days. During this period, you restrict your diet to a specific list of foods, avoiding anything on the eliminated foods list. It's designed as a kick-start to help you eat clean, with most eliminated foods being artificial or sugar-filled. The goal is to give your body a chance to function without potentially problematic foods and to identify what is beneficial and what isn't.
General Rules for Whole30 Drinks
When it comes to drinks, the Whole30 diet follows the same principles as it does with food. You should avoid added sugar, artificial sweeteners, and drinks with long ingredient lists. The key is to opt for beverages made from whole, natural ingredients.
Approved Whole30 Drinks
1. Tea
Tea is generally Whole30-approved. Most teas are made from the leaves of the Camellia sinensis plant and contain dried tea leaves, along with botanical elements for flavoring. As long as the tea blend is made from natural ingredients and doesn't contain sweeteners, it's a great option.
- Herbal Teas: If caffeine isn't your preference, herbal teas are a good alternative. Ensure the ingredients are simply chamomile flowers or peppermint leaves without any additives.
2. Unsweetened Nut Milks
Since the Whole30 diet is dairy-free, you'll need to avoid dairy milk, cream, sour cream, cheese, and yogurt. Unsweetened almond milk is a popular Whole30-approved alternative. Other options include canned coconut milk or cashew milk, provided they contain only simple ingredients.
Read also: Satisfy Your Cravings with Whole Foods
3. Sparkling Water
Sparkling water, also known as club soda and seltzer water, is simply carbonated water. As long as it contains only water, minerals, and carbon dioxide, it is Whole30-approved. Many brands offer flavored sparkling waters with natural flavors, providing a refreshing and compliant alternative to soda.
- Popular Brands: Polar and LaCroix are popular brands of flavored sparkling water that are Whole30-compliant. They contain no sodium or sweeteners, only natural flavoring.
4. Coffee
Coffee is acceptable on the Whole30 plan, as long as it's consumed black without sugar and cream. Both hot and iced coffee are allowed, as is espresso. If you prefer a creamer, consider using compliant almond milk or coconut milk.
5. Kefir Water
Kefir water is a fermented, fizzy drink full of prebiotic goodness. It is Whole30-approved, even though it's created with grains and sugar water. You can purchase kefir water or make it yourself.
6. Coconut Water
Coconut water is a refreshing and acceptable beverage on the Whole30 diet, along with coconut milk and coconut aminos. However, it's essential to ensure that the coconut water is sugar-free.
7. Vegetable Juice
Vegetable juice is more compliant than fruit juice, and it's acceptable to make and drink it at home. Ensure it doesn't contain additional flavorings or sweeteners.
Read also: Whole Foods Breakfast Options
8. Kombucha
Kombucha is allowed on the Whole30 program but requires careful label reading. Look for brands that don't contain added sugars or sweeteners.
- Approved Brands: Humm is a brand that offers Whole30-approved kombucha.
9. Bone Broth
Bone broth is a nutrient-rich option to sip on during Whole30. It contains minerals, collagen, gelatin, and amino acids, offering various health benefits. Be sure to read labels to avoid broths with non-compliant ingredients like MSG, soy protein, or calcium caseinate.
10. Water with Fruit Infusions
Plain water can become monotonous, so adding slices of lemons, limes, cucumbers, or strawberries can make it more appealing.
Drinks to Avoid on Whole30
1. Drinks with Added Sugar
Any drink with added sugar is strictly prohibited on Whole30. This includes sugar in all its forms, such as sucrose and glucose.
2. Hot Chocolate
Most hot chocolates are off-limits due to their composition of chocolate or cocoa powder, milk, and sugar. While 100% cocoa (cacao) is approved, it's very bitter without sweeteners.
Read also: Plant-Based Diet Guide
3. Soda
Soda is not Whole30-approved and should be avoided. Regular sodas contain added sugar, while diet sodas include artificial colors, flavorings, extracts, and sweeteners.
4. Soy Milk
All forms of soy, including soy milk, are banned from the Whole30 diet. Fortunately, soy milk can be easily replaced with almond milk or another nut-based dairy alternative.
5. Fruit Juice (in Excess)
While fruit juice is compliant when used in other recipes or to flavor drinks (e.g., adding a squeeze of fresh orange juice to sparkling water), drinking a whole glass of pure fruit juice is not recommended.
6. Smoothies
Smoothies can be problematic because they often contain a lot of sugar from fruit. They also bypass the satiety signal, as your brain perceives drinking differently than chewing and swallowing.
7. Alcohol
No alcohol is approved during the Whole30 program.
Navigating Starbucks on Whole30
Following the Whole30 diet while navigating the Starbucks menu can be challenging, but there are compliant options available:
- Coffee Options:
- Black Coffee: A simple and compliant choice.
- Cold Brew Coffee: Typically made without added sugar (confirm with your local store).
- Espresso Shots: Enjoy them on their own or over hot water for an Americano.
- Tea Options:
- Hot Teas: Teavana’s Peach Tranquility Tea or Passion Tango Tea are excellent unsweetened options.
- Iced Teas: Try the Iced Green Tea or Passion Tea without classic syrup.
- Milk Alternatives:
- Unsweetened Almond Milk: Some locations offer compliant almond milk.
- What to Avoid:
- Drinks with syrups, sweetened milk alternatives, and hidden sugars.
- Starbucks Egg Bites: Contain dairy and are not Whole30 compliant.
- Bistro Boxes: Often have off-limits items like rice flour or cottage cheese.
- Cake pops, muffins, bakery goodies: Not Whole30 compliant.
Tips for Ordering at Starbucks:
- Know What to Avoid: Many Starbucks drinks have sugar, natural flavors, or off-limits ingredients.
- Customize Your Order: Skip syrups and opt for clean almond milk or black coffee.
- Bring Your Own Extras: Bring compliant coconut cream or coconut oil for bulletproof coffee.
- Ask Questions: Inquire if your order includes any simple syrups.
CBD-Infused Mocktails on Whole30
For those exploring a sober lifestyle, CBD-infused mocktails can be a refreshing and compliant option. Brands like lost range.® offer CBD tinctures made with organic, natural ingredients that align with Whole30 guidelines. These tinctures are free from added sugars, alcohol, dairy, grains, legumes, and artificial additives.
- Benefits of CBD: CBD can help promote relaxation, reduce anxiety, and provide anti-inflammatory benefits.
Tips for Staying Hydrated and Satisfied
- Read Labels: Always check the labels of beverages to ensure they don't contain non-compliant ingredients like added sugars or artificial sweeteners.
- Experiment with Flavors: Try different flavors of sparkling water or herbal teas to keep things interesting.
- Make Your Own Nut Milk: It’s easy to make your own nut milk at home using almonds, cashews, or hazelnuts.
- Prep Your Coffee: Stock up on compliant milks and spices to make your morning coffee more enjoyable.
- Infuse Water: Add slices of fruits and vegetables to your water for a refreshing twist.
Potential Benefits and Considerations of Whole30
Many people report feeling better on the Whole30 diet due to the elimination of alcohol, added sugars, and processed foods, which can contribute to bloat and fatigue. The diet encourages eating more fruits and vegetables, which is a beneficial habit.
However, it's important to consider the potential risks and limitations of the Whole30 diet:
- Restriction of Nutrient-Dense Foods: The diet restricts nutrient-dense foods like legumes and oats, which have been shown to lower blood cholesterol and blood sugar levels.
- Low Calcium and Vitamin D Content: The lack of milk or yogurt can result in a low intake of calcium and vitamin D.
- Sugar Cravings: The complete restriction of sugar can lead to increased sugar cravings.
- Anxiety and Obsession: Restrictive diets can contribute to anxiety, shame, guilt, and obsession surrounding foods.