Can You Drink Slushies and Icees on the Keto Diet?

Examining Ice Drinks on the Ketogenic Diet

When following a ketogenic (keto) diet, choosing low carb beverages is important to stay in ketosis. Many popular ice drinks and frozen blends have additive like syrups and sugars that can impact this fat burning state.

Lets explore how different icees, frozen coffees and slushies fit into keto diets for low carb, refreshing hydration you can savor guilt-free.

Understanding Keto Macros

Ketogenic diets are very low in carbs, moderate in protein and high in healthy fats. The typical macros breakdown is:

• 75% calories from fat
• 20% calories from protein
• 5% calories from net carbs (around 20-50g daily)

Consuming under 50g net carbs fuels ketosis - where your body burns fat stores for energy instead of carbs. While frozen beverages seem refreshing, added sugars can make them too high carb for keto.

Popular Ice Drinks to Avoid on Keto Diets

It's easy to assume icy blended drinks without chunks of fruit would be low carb, but sweetened components still contain hidden sugars. Here are some common frozen beverages that dont fit ketogenic macros:

Sweet Tea Slushies

A 16 oz sweet tea slushie from popular chains like Sonic Drive-In contains around 76g total carbs. Thats more than an entire day's worth of carbs for keto.

Fountain Slushies

Slushies made from fountain drink flavors also have loads of added sugar. For example, a large blue raspberry Icee from the movies clocks in around 114g net carbs.

Frappuccinos

Blended Frappuccinos like the Caramel Ribbon Crunch from Starbucks provide 104g carbs in a venti serving. Too high carb for the ketogenic diet.

Milkshakes

Classic milkshakes are a frozen treat triple threat hitting carbs, sugar and dairy. Just one 16 oz cookies & cream shake from steak n shake serves up 123g total carbs.

Low Carb Icy Drinks for Keto Diets

Luckily, there are refreshing keto-approved options for icy blended beverages that wont ruin your macros:

Iced Coffee Protein Shakes

Make your own iced coffee protein shake blended with:

• Cold brew coffee
• Keto protein powder
• Nut milk like almond or coconut milk
• Ice

Boost with cinnamon, cocoa powder or sugar free coffee syrups. Nut pods makes great dairy free coffee creamers too.

Sparkling Water Slushies

Create slushies or ice pops mixing your favorite sparkling waters like:

• La Croix
• Bubly
• Sparkling Ice

With sugar free drink mixes like Stur water enhancer drops, True Lemon or MiO fit for flavor. Freeze overnight.

Homemade Lemonade Icees

Make tangy lemonade slushies in your blender with:

• Water
• Fresh lemon juice
• Sugar substitute like Stevia or monkfruit
• Ice

Customize flavors with lime juice, berries like strawberries or raspberries and fresh mint.

Diet Soda Slushies

While diet soda has questionable health impacts, an occasional slushie may be harmless. Enjoy treats like frozen diet coke or pina colada flavored diet 7Up.

Building Keto Friendly Ice Drinks

Constructing your own keto ice drinks gives complete control over ingredients for macro friendly beverages that curb cravings. Here are delicious combos:

Chocolate Peanut Butter Thick Shake

Blend together and freeze:

• 12 cup unsweetened almond milk
• 14 cup heavy cream
• 14 cup water
• 1 scoop keto protein powder like Isopure Zero Carb
• 1 tbsp powdered peanut butter like PB&Me
• 1 tbsp unsweetened cocoa powder
• 1 tsp sugar free coffee syrup like Torani
• 14 tsp xanthan gum
• Pinch of salt
• Ice cubes

Raspberry Lime Rickey Slushie

Mix together then freeze:

• 1 cup water
• 12 cup fresh raspberries
• 14 cup lime juice
• 2 tbsp erythritol sweetener
• 14 tsp stevia glycerite
• Pinch of salt
• Ice

Strawberry Margarita Icees

Blend the following ingredients then freeze:

• 1 cup water
• 12 cup sliced strawberries
• 14 cup lime juice
• 2 tbsp tequila (optional)
• 2 tbsp Swerve confectioners style sweetener
• Pinch of salt
• Few drops liquid stevia
• Ice

Tips for Keto Ice Drinks on the Go

Enjoying low carb ice drinks away from home is possible too with these handy tips:

Nut Milk Lattes

Order hot coffee drinks with nut milk instead of sugary creamers. Try iced options blended like coconut milk mochas.

Bring Your Own Sweetener

Carry your own monkfruit or stevia packets. Sweeten allowed beverages yourself instead of sugar filled mixes.

Sparkling Water

Keep canned or bottled sparkling water on hand to make custom spa water adding fruit like citrus wedges, cucumber and mint.

Powdered Mix Ins

Make single serve slushies, shakes or ice pops on the go mixing water and portable powdered elements like protein powders, nut butters, cocoa powder, collagen peptides and sugar free drink enhancers.

Keto Doesnt Mean No Icy Drinks

Sticking to low carb keto macros doesnt require complete ice drink avoidance. Learn carb counts, make better swaps and construct your own craveable frozen beverages. With so many refreshing options available, you can savor icy drinks without sacrificing your ketogenic diet.

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.