1. Black or green tea, 2. Coffee, 3. Herbal teas, 4. Alternative diet sodas, 5. Sparkling water, 6. Juices, 7. Flavored waters, 8. Milk alternatives, 9. Energy drinks, 10. Sports drinks. You might be wondering what else you can drink if you're on the low-carb, high-fat ketogenic diet. The healthiest option is water because it has no calories, carbs, or additives, but sometimes you need a drink to give you more energy, add flavor or variety, or take the place of some of your favorite sugary drinks. Below are some of the Best Drinks for a Keto Diet!
- Black or green tea
- Herbal teas
- Alternative diet sodas
- Sparkling water
- Flavored waters
- Milk alternatives
- Energy drinks
- Sports drinks
Black or green tea
Tea is a healthy alternative with a negligible amount of carbs less than 1 gram per cup (240 mL). It can be either hot or cooled. Both green and black tea are made from the leaves of the Camellia sinensis plant.
Black tea has a stronger flavor, a darker color, and more caffeine since it is produced from aged tea leaves. The fresh tea leaves used to make green tea give it a more floral flavor, a lighter color, and less caffeine. White tea, which is made from young tea leaves, is another option. Compared to both black and green tea, it has a very mild, delicate flavor. Tea is also almost calorie-free and packed with polyphenol antioxidants. For example, green tea contains a lot of EGCG, a powerful antioxidant that may have anticancer properties.
Black or green tea
Another almost calorie- and carb favorite that is suitable for the ketogenic diet is coffee. Coffee is a well-liked beverage that is recognized for sharpening attention and boosting energy. In order to start their day off well, many people rely on their daily cup of coffee when they awake.
Coffee may be drunk hot or cold, much like tea. You have even more reason to get brewing coffee because it has been linked to a large list of potential health benefits in addition to its energizing effects Caffeine, which is found in coffee, may somewhat speed up your metabolism. Additionally, it contains chlorogenic acid, an antioxidant polyphenol that may also help with weight loss.
Infusions made from dried flowers, fruit, leaves, or herbs are used to make herbal teas. Examples include rooibos tea, chamomile, hibiscus, yerba mate, peppermint, and chamomile.
Alternative diet sodas
Even while keto-friendly diet sodas like Diet Coke and Diet Pepsi are available, they might not be the greatest option. This is due to the fact that they include artificial sweeteners like sucralose and aspartame, which may harm the good bacteria in your gut and increase your cravings for sugar, potentially resulting in weight gain.
But by drinking diet sodas could provide a way for some people to limit their intake of sweetened beverages. People can drastically lower their sugar consumption by swapping to diet sodas. After that, they can swap to healthier beverages, including sparkling water. Furthermore, certain diet sodas are made with natural sources, calorie-free sweeteners like stevia or erythritol, a sugar alcohol made from corn that is less harmful than artificial sweeteners.
Alternative diet sodas
Sparkling water can be naturally carbonated from a mineral spring or artificially carbonated using carbon dioxide gas. The carbonation makes it similar to soft drinks, but with far fewer calories. Many flavors of sparkling water are available, but they are usually unsweetened, making them a great low-carb alternative.
Sparkling water is just as hydrating as still water. It can help deter dehydration. Dehydration can cause dry mouth, fatigue, headache, and decreased performance. Heart, kidney and digestive problems may all be brought on by chronic dehydration. But not all sparkling waters are made equal. Before buying a sparkling water product, it’s important to read the nutrition label as some may include additional sugars or artificial sweeteners.
Juice is generally best avoided when on the ketogenic diet, but there are a few safe options:
- Fruit juice: Fruit juice shouldn’t be taken on the keto diet because it usually contains a lot of sugar. However, there are some exceptions, such as the flavorful but low-carb lemon and lime juices. You may add them with plain water or other drinks like hot or iced tea.
- Vegetable juice: On the keto diet, some juiced vegetables can be consumed because they are low in carbs. However, bear in mind that unless you decide to drink the pulp, juicing removes most of the veggies’ healthy fiber. Juicing some vegetables that are suitable for the keto diet includes celery, cucumber, and leafy greens like kale and spinach.
Juices from the shop are available if you don’t own a juicer. Check the label on packaged vegetable juices though, because they could include sugar or other carbs. In fact, most of them are not suitable for keto because they have at least 10 grams of carbs per serving.
Some keto-friendly beverages have small amounts of real fruit juice added to them as flavorings, which enhances the natural flavor and sweetness while keeping the overall carbohydrate content low (1–5 grams of net carbohydrates per serving)/ Flavored waters may be a healthy addition to your cooler or fridge. They are often substituted for soft drinks and other sweetened beverages that have excessive calories and little to no nutritional value to many people.
Depending on the flavor, flavored waters can be hydrating and energizing without causing unintentional weight gain. Some varieties even contain fruit juices and plant extracts that are rich in healthy antioxidants. There are many great flavored water brands on the market. Some are low-calorie or calorie-free and include neither artificial substances nor added sugars. Choose these beverages over a soda the next time you’re craving some sweetness or fizz.
These products are excellent for drinking, pouring on keto-friendly cereals, and using in a variety of culinary uses.It should be noted that only the unsweetened varieties of these milk, are suitable for keto. Additionally, because different brands use different ingredients and formulations, the carb counts will change dramatically among them. To determine whether milk is actually keto-friendly, take sure to check the nutrition facts on the label carefully.
Because most of energy drinks include sugar and high-fructose corn syrup, they lead you to break ketosis. However, companies like Red Bull and Monster are making a number of sugar-free, keto-friendly beverages.. As a result, you might want to choose from a few that make use of stevia or other natural sweeteners.
You should be aware that energy drinks can have negative effects on the liver, heart, and brain, especially in young people. They sometimes have a link to heart failure. Be mindful of the caffeine content if you choose to drink these products. Let’s take a look at the average energy drink’s 150–200 mg of caffeine per 16-ounce (475 mL) can to the 400 mg safe daily caffeine intake level for most people.
Electrolytes like sodium and potassium are found in sports drinks to help replace those lost through sweat. Electrolyte supplements and fluid rehydration are essential for people who exercise strenuously or work out outside in hot weather.
Electrolyte loss from sweat can exacerbate dehydration, and cause headaches and cramping in the muscles. Electrolyte drinks may also help deter the keto flu, a number of symptoms that might appear when you first begin the diet and include fatigue, headaches, and cramps in the muscles. However, the majority of sports beverages are highly sugary. So looking for keto-friendly versions, some of them are simply low-calorie or zero sugar, which will help other types of diets, too. In addition, they contain a whole range of electrolytes and vitamins to ensure your body has what it needs during physical activity.