Staying Energized on a Low Carb Diet With Smart Energy Drink Choices

Enjoying Energy Drinks on a Low Carb Diet

When following a low carb diet like keto, you need to be mindful of the carbs and sugars in the beverages you choose. Many popular energy drinks are high in carbs and sugars and should be limited on low carb diets. However, there are some delicious low carb energy drink options you can enjoy in moderation.

Examining the Carb and Sugar Content of Popular Energy Drinks

Here is the carb and sugar content for some top selling energy drinks:

• Red Bull - 27g carbs, 27g sugar per 8.4oz can
• Monster - 54g carbs, 54g sugar per 16oz can
• Rockstar - 62g carbs, 62g sugar per 16oz can
• AMP Energy - 31g carbs, 29g sugar per 16oz bottle
• Mountain Dew Kickstart - 16g carbs, 16g sugar per 12oz can
• 5-Hour Energy - 4g carbs, 0g sugar per 1.93oz bottle

As you can see, most mainstream energy drinks are very high in sugar and do not fit within a low carb diet. But some drinks, like 5-Hour Energy, provide an energy boost with minimal carbs and sugar.

Problems With High Sugar Energy Drinks on a Low Carb Diet

There are a few issues with consuming full sugar energy drinks on a low carb diet:

• They can quickly max out your carb macro count for the day.
• Large amounts of added sugars can trigger cravings and hunger.
• Sugar crashes defeat the purpose of sustained energy.
• Excess blood sugar triggers insulin, which pauses ketosis.

Drinking high carb energy drinks can make it difficult to maintain a state of ketosis on a low carb diet. Look for low sugar or sugar-free options to avoid disrupting ketosis.

Ideal Low Carb Energy Drink Options

Here are some keto-friendly energy drinks you can enjoy in moderation:

Sugar-Free Energy Drinks

Many popular brands like Red Bull, Monster, and Rockstar come in sugar-free or zero calorie options. While they still provide an energy boost from caffeine, they contain minimal carbs and sugars. Just watch your intake, as too much artificial sweetener can cause digestive issues.

Unsweetened Iced Tea

Brewed tea contains antioxidant phytonutrients as well as around 25mg caffeine per 8oz. Opt for unsweetened iced tea and add fresh lemon for flavor. Watch out for bottled teas which may contain added sugars or carbohydrates.

Coffee

Coffee can provide energy from its caffeine content. Choose black coffee or coffee with small amounts of added cream or nut milk. Avoid sugary coffee drinks like lattes, frappes, and mochas.

Unsweetened Sparkling Water

Fizzy bubbles can give you a pick-me-up, and brands like LaCroix have fun natural flavors without carbs or sugar. Add a squeeze of lemon or lime if you want more flavor.

Bone Broth

Sipping on bone broth is a savory way to get electrolytes like sodium and potassium that can boost energy levels. Look for brands without added sugars.

MCT Oil

Adding a spoonful of MCT oil or MCT powder to coffee or tea can provide ketones, a great brain fuel. MCT stands for medium chain triglycerides - a fast-digesting type of fatty acid.

Exogenous Ketones

Supplements like ketone salts and esters directly provide ketones to the body through digestion. This can improve mental clarity, focus, and sustained energy.

Making Your Own Keto-Friendly Energy Drinks

You can also mix up energy boosting drinks at home. Try these recipes:

Iced Green Tea Latte

Brew green tea and let chill. Mix with ice cubes and a splash of unsweetened nut milk. Top with a sprinkle of matcha powder for extra antioxidants.

DIY Electrolyte Drink

Stir together water, lime juice and sea salt for sodium. Add lite salt for potassium or drink bone broth for electrolytes.

Blender Iced Coffee

Mix black coffee, ice cubes, heavy cream or nut milk, and sugar-free flavor like vanilla, cocoa powder, or cinnamon in a blender for a frothy pick-me-up.

MCT “Bulletproof” Coffee

Blend together coffee, MCT oil, and optionally collagen peptides and cinnamon for an energy and brain-boosting hot drink.

Keto Limeade

For something fruity, mix sparkling water, lime juice, stevia drops, and optional mint. Let chill before drinking.

Tips for Enjoying Energy Drinks on Keto

Here are some tips to pick energy boosting drinks that won’t kick you out of ketosis:

Read Nutrition Labels

Flip cans and bottles over and read the carb and sugar content per serving. This lets you identify hidden sugars.

Watch Out for “Diet” Drinks With Carbs

Some drinks labeled as “diet” or “zero” still contain carbs like maltodextrin and sucralose, so check the carb count.

Steer Clear of Juice and Smoothies

Even if labeled as “no sugar added,” juice and smoothies spike blood sugar due to their high fruit content.

Limit Artificial Sweeteners

While sugar-free energy drinks are low carb, too much artificial sweetener can cause digestive issues. Enjoy in moderation.

Don’t Fear Fat

Healthy fats like MCT oil and heavy cream provide energy without disrupting ketosis. Don’t fear the fat!

Supplement With Exogenous Ketones

Considering adding ketone supplements to provide sustained energy, cognition, and other benefits.

Make Your Own Drinks

Whip up keto-friendly drinks like electrolyte water, iced tea, or coffee drinks so you control the ingredients.

Drink When You Need Energy

While an occasional energy drink is fine, rely more on healthy fats for sustained energy rather than stimulants and caffeine.

The Bottom Line

With some adjustments, it's definitely possible to enjoy energy drinks while following a low carb diet. Stick to drinks low in sugar and carbs, read labels carefully, and make some of your own keto-friendly beverages. Stay hydrated and get energy from healthy fats like MCT oil as well. Moderation and smart choices are key for successfully combining energy drinks and low carb diets.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.