We have heard much about keto foods, so let’s talk about keto drinks this time. Sure plain water is the best for a keto diet but sometimes we want to have a different variety to enjoy, so here’s a list.
Plain Water – This is practically the best option. And the best action is to get into the habit of just drinking water throughout the day. Staying hydrated helps fight fatigue, reduces your cravings and keeps your digestion well.
You can try adding a squirt or two of lemon or lime juice to spice it up a bit or put sparkling water for a carbonated flavor.
Coffee – It is fine especially when you are new to keto. Just be careful what you add to it. Here are a few coffee ideas:
- For plain ole’ black, enjoy drip, espresso, cold brew, Aeropress, iced, etc. as black as coal for all the caffeine but don’t add anything.
- If you prefer milk in it, add a splash of unsweetened full-fat dairy, almond milk, or coconut milk or combine with espresso for a no-sugar, low-carb latte.
- “Bulletproof” coffee, created by Dave Asprey, includes some special ingredients, but you can easily make your own version by simply adding a good fat source from MCT oil or powder, coconut oil, or grass-fed butter to your coffee blend.
- For a healthy keto mocha, add some coconut oil and unsweetened cocoa powder for a creamy, chocolaty treat
- For other variations like those sugar-laden pumpkin spice lattes, just add some spices like cinnamon, nutmeg, and cloves to fancy it up.
Tea Drinks – Tea is a good option for keto drinks because most have virtually no carbs. Some different types include:
- Black teas are great taken hot or iced. They typically give you the most caffeine and a bolder flavor.
- Green teas provide some caffeine, some health benefits and have a nice earthy flavor.
- Herbal teas are free of calories and give you something warm to drink. Any grocery store can provide you with tons of different herbal tea flavors. Just be cautious of any teas containing dried fruit, they may be higher in carbs.
You can also add heavy cream & a keto-friendly sweetener, such as stevia, to your coffee or tea.
Sodas – Regular sodas are not keto-friendly. Most of them contain enough carbs in one can to meet or exceed your entire daily carb limit.
There are a lot of sugar-free sodas out there, but most contain artificial sweeteners. If you care about staying as natural as possible, try avoiding them. If you have a soda craving, stick with the alternatives:
- La Croix or other no-calorie flavored seltzer water
- Zevia sodas: several flavor options, sweetened only with stevia
- You can also make your own healthy soda with sparkling water, keto-friendly sweetener, & citrus or other desired flavors.
If you’re going to drink something with calories, it’s best to make sure it’ll provide some nutrition along the way. Here are some keto friendly nutritious ones.
Most nut milk, like coconut milk and almond milk, are okay on keto. Just make sure they are unsweetened and not any reduced-fat or low-fat varieties. If you can do dairy, make sure it’s full-fat & has no added sweeteners.
Smoothies – There are endless options here, and they can be great for a quick meal. Here are some ingredient ideas:
- Fats: egg yolks, avocado, nut or seed butter, greens, MCT oil powder, coconut oil
- Dairy: unsweetened full-fat yogurts or coconut yogurt, full-fat dairy milk or nut milk
- Produce: leafy greens like spinach or kale, berries like blueberries or raspberries
- Add-ins: MCT oil powder, Matcha powder, coffee, exogenous ketones, collagen peptides, protein powders, powdered or liquid stevia (or other keto sweeteners), vanilla or almond extract.
Try different combinations to find what you like best.
Alcoholic Drinks – should be consumed mindfully, but special caution must be taken drinking alcohol on keto. Alcohol is a toxin to the body, and any form can lower the production of ketones. So if you want to have an occasional drink, it’s good to know what’s best.
Your safest bet is sticking with the hard liquors, as their sugars are converted to ethyl alcohol when created. This means they won’t affect insulin and blood sugar like other alcohols.
The best keto alcoholic drinks include dark liquors like scotch and bourbon whiskey, Tequilas, Rums, Vodka, Gin, Brandy, and Cognac. (It is important to avoid mixers, flavored ones and those with sugar additives)
And if you want to remain in ketosis, avoid beer, sugary mixers, cocktails, flavored alcohols, and be careful with wines.
Compared to food which has a variety of options to choose from when you are on a keto diet, for drinks, plain old water is all you need. So when taking any other drinks, just be mindful and aware that what you take is in line with your keto goals.