Keto Drinks: 10 Best Low-Carb Beverages You Can Drink on Keto

Keto drinks are those that are low in carbs and, ideally, provide other keto benefits. Below is a list of some of the best drinks to enjoy while on the low-carb lifestyle.

You already know what you should and should not eat on a keto diet, but what you drink is just as important.

You’re probably familiar with the fact that carbs and calories come in liquid form too. An 8-oz glass of whole milk, for example, has a whopping 11 g of sugar and even flavored water brands can have enough carbs to kick you out of ketosis. And did you know that certain alcoholic drinks have hidden carbs as well? But luckily, there are more than enough keto drinks for you to stay hydrated on (or enjoy).

Below are 10 examples of low-carb beverages you can safely enjoy on your keto diet. Many are zero-carb and others are very low in this nutrient.

1. Water

This one is pretty self-explanatory. When you’re not sure what to drink, be it at a restaurant, outing, or any other situation, just go for plain water. It’s zero-carb, zero-calorie, and no doubt that you can’t survive without it.

But if you don’t like plain water, two other keto-friendly options include sparkling water (natural and carbonated) and some brands of flavored water. Natural sparkling water is generally richer in minerals like calcium, magnesium, and potassium than plain bottled water, so it might be a better choice if you’re dealing with keto flu 12. When buying flavored water, always choose brands labeled zero-calorie.

2. Coffee

A cup of plain brewed coffee has only 2.4 calories and 0 g carbs 3, so it’s definitely keto. It is also a source of minerals, B vitamins, choline, a little bit of fatty acids, and – of course – caffeine! All of this makes coffee one of the best energy drinks on the keto diet.

To make coffee even more keto, dieters will add cream or even MCT oil and butter – ever heard of Bulletproof coffee? Some will also add low-carb sweeteners like stevia or monk fruit. For more keto coffee inspiration, check out this bulletproof coffee egg latte or this high-protein decaf mocha.

3. Diet Soda

Diet soda isn’t exactly the best or healthiest drink for keto. The reason it’s on our list is that it can help you stay in ketosis when you find yourself at a fast food place or gas station and need something to drink. It has zero-calories and zero-carbs, so there’s no risk of getting knocked out of ketosis with this beverage.

Unfortunately, diet soda is often made with artificial sweeteners like aspartame and acesulfame K and other not-so-healthy ingredients 4. Studies also found that regular intake of diet soda is associated with weight gain, likely because it stimulates dopamine receptors in your brain just like sugar 5, 6. So do drink diet soda only occasionally.

4. Tea

Another natural source of caffeine that gets a thumbs up on keto is plain tea. It’s low in calories and has no carbs 7. It also comes with health benefits thanks to its polyphenols and flavonoids, which are antioxidant and health-boosting compounds 8.

Some potential health benefits of regular tea drinking include a reduced risk of cancer, cardiovascular diseases, but also diabetes management and weight loss 8.

You can drink tea plain, sweetened with keto-friendly sweeteners, mixed with cream, iced, as matcha tea, and more.

5. Protein Shakes

Shakes made with keto-friendly protein powders and low-carb ingredients can help you get the protein you need and stay in ketosis. Many keto protein powders are made with collagen peptides, which are highly bioavailable and non-inflammatory 9.

On the downside, peptides don’t provide all essential amino acids, so you’ll need to combine them with complete sources of protein. Other than that, they’re great for boosting satiety, skin elasticity, joint health, and many come in a wide range of flavors.

Of course, there are other types of keto-friendly protein powders you can choose, including those made with whey, soy, or pea protein.

6. Some Non-Dairy Milk

As already said, milk is high in sugar. A cup of whole milk has a bit over 11 g of milk sugar called lactose 10. Other dairy products don’t have as much sugar because they have either been fermented (which reduces their lactose content) or have a greater fat to sugar ratio.

Almond-Milk-Carbs-value

But non-dairy milk like almond milk, coconut milk, pea milk, and hemp milk are examples you can use in keto recipes. Others like rice milk, soy milk, and oat milk are also not keto-friendly because they’re high in carbohydrates. Stick to the aforementioned examples to stay in ketosis.

7. Low-Carb Alcohol Drinks

Some alcoholic beverages are low in carbs, others not so much. There’s no general rule to follow when it comes to alcoholic beverages on keto – you’ll find low-carb beers and high-carb ones, low-carb wines and those brimming with carbs.

That’s why it’s best to follow guidelines about the best and worst alcohol on keto. You’ll need to memorize this well before heading out for a drink. Or you may also find low-carb cocktail recipes in case you’re having a cocktail night at your place.

8. Low-Carb Wines

Wines can be very healthy on keto (in moderation, of course), so we decided to give it a special place on our list.

A glass of red low-carb wine a day can slightly reduce your risk of cardiovascular diseases according to some studies 11.That’s thanks to powerful antioxidants like resveratrol most abundantly found in red wine. It’s also said to make you live longer and disease-free 12. We say, cheers to that!”

If you’d like to know which wines are best to stack on your wine holder, here is a short but sweet list.

9. Low-Carb Starbucks Options

If you’re new to the keto diet, this might come as a surprise to you. But yes, you can have your Starbucks and drink it too on keto.

Some drinks at Starbucks are already low-carb, while others can be made low-carb with a bit of customizing. This usually means asking for low-carb toppings, a bit of steamed almond milk, zero-calorie sweeteners. Learning how to order keto at Starbucks takes a bit of time, but you’ll become a pro once you’ve covered the essentials. These 12 best keto Starbucks drinks and snacks can be a good starting point.

10. Low-Carb Energy Drinks

There’s nothing wrong with an occasional energy drink on keto, as long as it’s low-carb, of course.

Energy drinks usually have a combination of stimulants like caffeine, certain amino acids, and taurine. Brands like RedBull already have zero calories, but others like Monster will sell special zero-calorie and sugar-free versions.

However, there are also keto-specific energy drinks containing BHB salts and MCTs, which provide the energy-boosting effects of ketones rather than caffeine or taurine. IGNITE KETO Drink is a popular example. But whichever you choose, make sure it’s sugar-free, low-carb, and only drink it occasionally when you need a quick energy boost.

Summary

This short but comprehensive list includes drinks you can definitely enjoy on your keto diet. Some are great for hydration, others added to keto meals, and some for energy or to toast to.

As a general rule, if a drink has little to no carbs, it’s great on keto. But the best keto drinks will also be nutritious and provide added health benefits like cardiovascular disease prevention, cancer risk reduction, and better satiety. Others can help you on occasions when you need to sip on something quick. But all in all, there are plenty of keto drinks for you out there to choose from.

REFERENCES:

  1. United States Department of Agriculture (USDA) Agricultural Research Service. FoodData. Water, bottled, unsweetened. 2020 April 1 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/789693/nutrients

  2. United States Department of Agriculture (USDA) Agricultural Research Service. FoodData. Mineral Water. 2019 April 1 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/496247/nutrients

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Mark Bordeaux
Mark Bordeaux
1 year ago

I signed up but to date didnt recieve a response. Would love to receive a pdf of 50 Keto drink recipes!

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