Keto-Friendly Drinks to Enjoy on a Ketogenic Diet

Keto-Friendly Beverages to Enjoy While Following a Ketogenic Diet

The ketogenic or "keto" diet has become one of the most popular ways to lose weight and improve health. This very low-carb, high-fat diet helps the body shift into a metabolic state called ketosis, where it burns fat for fuel instead of glucose. However, succeeding with keto means paying close attention to the carbohydrate content of everything you eat and drink.

Fortunately, there are many delicious beverages that can fit into a well-formulated keto diet. Read on to discover 9 of the best keto-friendly drinks to enjoy while following a ketogenic diet.

1. Water

Plain water is by far the best and healthiest low-carb drink option. It provides hydration without calories or carbs and should be your primary beverage on a ketogenic diet.

Aim to drink at least half a gallon (64 ounces or 2 liters) of water per day to stay well hydrated on a keto diet.

2. Bone Broth

Bone broth is a nutritious, low-carb drink. It's made by simmering bones from chicken, beef, or fish in water with vegetables, herbs, and spices.

This long simmering process draws out the collagen, nutrients, and flavor from the bones into the broth. Some of the many health benefits of bone broth include:

• Contains collagen, gelatin, and amino acids like glycine and proline
• Excellent source of minerals like calcium, potassium, and magnesium
• Anti-inflammatory and hydrating properties

For a fun keto-friendly drink, mix your bone broth with spices in a mug and heat up in the microwave.

3. Unsweetened Tea and Coffee

Plain tea and coffee without sugar, milk, or cream are perfect zero-carb drinks for the ketogenic diet. Herbal, green, black, and matcha teas provide antioxidants and other beneficial plant compounds.

Meanwhile, coffee is America's favorite morning drink for a caffeine boost. Choose regular or decaf based on your personal preference.

To make tea and coffee keto-friendly, avoid adding milk, cream, or sweeteners that contain carbs. Stevia and monk fruit are great natural, zero-carb sweetener options.

4. Sparkling Water

Sparkling or carbonated water is simply water with added carbonation and bubbles. Popular brands like La Croix and Bubly have no sugars, calories, or carbs and come in endless flavors.

Flavored sparkling waters like pineapple or lemon can help satisfy soda cravings when you're first starting a keto diet. Opt for brands without artificial sweeteners or sodium.

5. Unsweetened Nut Milk

Nut milks like almond, coconut, cashew, and flax milk make tasty low-carb, dairy-free substitutes for regular milk.

They provide a creamy texture and rich flavor without the carbs found in milk. Make sure to choose unsweetened varieties to keep carb content as low as possible.

Nut milks work great in hot beverages like tea and coffee or enjoyed chilled on their own. Just one cup (240 ml) of unsweetened almond milk has only 1 gram of carbs.

6. Protein Shakes

Keto protein powders and shakes provide a convenient way to increase your daily protein intake on a ketogenic diet.

Whey, bone broth, egg white, and collagen proteins make excellent bases for low-carb, low-sugar keto shakes. Simply mix protein powder with nut milk, avocado, ice, cocoa powder, or berries for a delicious treat.

Homemade protein shakes keep carbs low and taste far better than pre-made high-protein beverages, which often contain artificial sweeteners.

7. Vegetable Juice

Fresh vegetable juices made from low-carb veggies are great for hydration and nutrition. Some excellent keto-friendly juice ingredients are:

• Celery
• Cucumber
• Kale
• Spinach
• Carrots (in moderation)

Avoid sweet veggies like beets or fruit juices which can spike blood sugar. Keep total carb content under 10 grams per serving.

8. Bone Broth Protein

Protein powders made from bone broth provide an easy way to get a protein boost from sipping on a tasty drink.

Look for bone broth protein powders sourced from pasture-raised, grass-fed cattle bones for maximum quality. With about 18 grams of protein and less than 1 gram of carbs per scoop, bone broth protein makes a fantastic keto protein shake.

9. Yerba Mate

Yerba mate is a tea made from the leaves of a South American plant called Ilex paraguariensis. It provides caffeine comparable to coffee along with polyphenols and other beneficial plant compounds.

Yerba mate has become a trendy keto drink option and energy-boosting alternative to coffee for those seeking lower caffeine. Each 8-ounce (240-ml) serving provides about 85 mg of caffeine along with vitamin C, manganese, and antioxidants.

The Bottom Line

There's no shortage of tasty, refreshing low-carb drink options to enjoy while following a ketogenic diet. Plain water should be your go-to beverage, along with unsweetened coffee and tea.

Bone broth, sparkling water, yerba mate, and nut milks can add flavor and variety without too many carbs. Avoid sugary sodas, juices, sweet tea, and other high-carb beverages.

Focus on keto-friendly drinks to properly hydrate, get nutrients, and stick with your low-carb, high-fat 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.