Have you always wanted to follow the keto diet? For you to feel your best, you must always be hydrated. What are the most suitable keto drinks? What are those drinks that you should stay away from completely? This article will answer all your never ending questions about keto drinks.
Simple Tip: Water is fantastic. Whether sparkling or flat, it does not contain any carbs and is a great drink to relieve thirst. If you have a headache or keto flu, add a pinch of salt to the water.
Another great drink to go for is coffee or tea without any added sugar. Taking a glass of wine occasionally does not also cause any harm. In this visual guide, you will know which options are the best and those you should stay away from. The numbers indicated in green represent the recommended keto options, drinks containing an asterisk contain some restrictions, while those containing the green numbers are the preferable keto options.
Photo Credit: dietdoctor.com
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It is not advisable to drink soft drinks containing lots of sugar whenever you are on a keto diet. However, size also matters a lot. A large bottle of soft drink which is about 33 ounces or a litre and above, contains more carbs than a keto allowance for a whole week. Did you know that a can of soda can prevent the occurrence of ketosis for just a day? However, taking a larger bottle will prevent ketosis for many days and even a week.
If you are suffering from insulin intolerance or diabetes, you should avoid taking any soft drink containing sugar. This is important to keep the glucose levels in the blood stable and, in turn, improve your health.
Diet Sodas — yay or nay?
For the past 40 years, diet sodas, whether they contain carbs or calories, have been on sale worldwide. This has made people think that it is okay to drink a beverage containing sugar because it will not have adverse effects on the body as that of natural sugar. This is a myth! Taking these drinks puts your health and weight at risk because they contain artificial sweeteners like refined stevia, acesulfame K, sucralose, and aspartame.
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Some of the adverse effects of these drinks include increasing your craving for sweet tastes. This will impede your progress with the keto diet and make your sugar addictions go higher. These artificial sweeteners act on the same taste bud sensors as natural sugar. For this reason, they will reduce your ability to taste natural flavours and sweetness contained in natural food.
Some artificial sweeteners like sucralose will increase the blood insulin and glucose response, contributing to increased fat storage. Research shows that when you drink diet soft drinks, there will be an increase in BMI and a substantial increase in the attack by cardiovascular diseases.
Other studies show that the long-term impact of these drinks remains a mystery. Still, they change most of the body processes such as the microbiome, regulation of appetite, brain reward systems and metabolism. The diet drink industry usually does research that supports taking diet soft drinks to aid in weight loss. In 2017, a study reported that the industries had funded most of the research done on artificial sweeteners. They display bias in research, they have features of conflict interest and positive results that cannot be propagated.
When you drink a diet soda, chances are it may or may not be better than drinking sugary soda. However, the truth is, if you cease taking these drinks and remove them from your diet, your health will improve by a considerable measure.
Alcohol on Keto: yea or nay?
Unlike most diets, which usually caution on alcohol intake, the keto diet allows consumption of alcohol but moderately. However, this is also specific to certain alcoholic beverages.
Some of the drinks you should take in moderation are dry red and white wine. You should not consume beer! Why? It is liquid bread. However, there are also some beers low in carbs that you can consume occasionally. Other drinks that do not contain carbs at all are whiskey, gin and vodka. Read more: What Alcohol Can you Drink on a Keto Diet?
Recipes for Keto Drinks – Top 5
There are many keto drinks you can choose from and popular recipes for keto drinks, such as keto hot chocolate, bulletproof coffee and iced tea. Here are 5 keto drinks from Lilia Voronina. She is a food photographer and keto evangelist. The preparation method for all drinks is very similar. Heat everything together and whisk with a blender!
1. Pumpkin Coffee
- 1 tablespoon pumpkin puree
- 1 teaspoon pumpkin spice (allspice, cinnamon, nutmeg, clove, ginger)
- 1 tablespoon cream
- 1 tablespoon coconut oil
- 1 tablespoon butter
- 1 mug of hot coffee
2. Hazelnut Hot Chocolate
- 150 ml hot water, almond milk or coffee
- 1 tablespoon cocoa powder
- 0.5 teaspoon chia seeds
- 2-3 almonds
- 0.5 teaspoon xanthan gum
- 1 tablespoon mst oil or coconut
- 0.5 tablespoon butter
- erythritol to taste
- whipped cream – optional
3. Armored Broth
- 1 cup bone broth
- a pinch of salt
- 1 tablespoon butter or ghee
- 1 teaspoon of good matcha tea
- a glass of boiling water
- 1 tablespoon mst oil
- 1 teaspoon butter
- 2 tablespoons of coconut manna (urbecha)
- 1 teaspoon vanilla extract
- stevia or erythritol to taste
5. Turmeric Latte
- 1 cup almond or coconut milk
- 0.5-1 teaspoon turmeric
- 1 teaspoon butter (ghee, butter, coconut, cocoa) to taste
- sweetener to taste
- spices to taste
Detailed Carb-Count list for Common Drinks
Another thing to remember is that a strict keto diet will ensure you take little to no carbs. When having your drinks, ensure they do not contain carbs or the carb content is as low as possible. Ensure that you use your carb allotment for foods like fresh vegetables. You will find the number of grams of carbs contained in the typical serving sizes of various drinks in the list below:
- Water – 0 (The clear winner)
- Water with lemon – 0
- Tea – 0 (one sugar cube adds 4 grams)
- Keto iced tea – 0 (recipe)
- Coffee – 0 (milk adds roughly 1-3 grams of carbs)
- Diet soft drink – 0 (artificial sweeteners may cause other health problems)
- Wine – 2 (5 oz – 14 cl)
- Almond milk, unsweetened – 2 (8 oz – 25 cl)
- Coconut water – 9 (1 cup – 24 cl)
- Vegetable juice – 11 (1 cup – 24 cl). The number of carbs may vary but taking fruit juices increases the number of carbs.
- Milk – 11 (1 cup – 24 cl). The sugar in milk, lactose, may be a problem to some people.
- Soy milk – 12 (1 cup – 24 cl)
- Beer – 13 (12 oz – 35 cl). The amount varies.
- Caffè latte – 15 (12 oz – 35 cl)
- Kombucha tea – 10 (12 oz – 35 cl). This is the average amount for commercial teas. Homemade Kombucha tea may have variations depending on the time of fermentation and in some cases it may contain less carbs.
- Orange juice – 26 (1 cup – 24 cl)
- Energy drink – 28 (8.4 oz – 25 cl)
- Vitamin water – 32 (12 oz – 35 cl)
- Sweetened iced tea – 32 (12 oz – 35 cl). This is the average of most commercial iced tea products, but there may be variations in terms of sweetness.
- Soft drink – 39 (12 oz – 35 cl)
- Smoothie – 36 (12 oz – 35 cl). It varies depending on the content but may be low in carb, but not typically keto ratios.
- Frappuccino – 50 (12 oz – 35 cl). All sweet coffee drinks have high amounts of carbs.
- Milkshake – 60 (10 oz – 30 cl). Not part of a ketogenic diet.