The ketogenic (keto) diet focuses on keeping carbohydrates extremely low to encourage the body to burn fat for fuel.
While most people focus on what foods to eat, many overlook the impact of beverages on ketosis. Some drinks contain hidden sugars and carbs that can unknowingly kick you out of ketosis.
In this article, we’ll explore the best keto-friendly drinks and the ones you should avoid to stay in ketosis.
Keto-Friendly Drinks
1. Water (Still & Sparkling)
Why It’s Keto-Friendly:
- Contains zero carbs and calories.
- Helps maintain hydration, which is crucial on keto.
- Supports digestion and metabolism.
How to Enjoy It:
- Add a pinch of sea salt or electrolyte drops to maintain electrolyte balance.
- Infuse with lemon, cucumber, or mint for added flavor.
- Choose sparkling water (plain or flavored) as a refreshing alternative.
2. Black Coffee & Keto Coffee
Why It’s Keto-Friendly:
- Black coffee has zero carbs and calories.
- Contains caffeine, which can enhance fat burning and mental focus.
- Supports intermittent fasting without breaking ketosis.
Keto Coffee Options:
- Bulletproof Coffee: Add grass-fed butter and MCT oil for sustained energy.
- Heavy Cream Coffee: A splash of heavy cream enhances flavor and fat content.
- Sugar-Free Syrups: Use keto-friendly sweeteners like stevia or erythritol.
3. Tea (Black, Green, Herbal)
Why It’s Keto-Friendly:
- Almost all teas contain zero carbs.
- Green tea supports fat oxidation and metabolism.
- Herbal teas offer relaxation and digestive benefits.
How to Drink It:
- Avoid pre-sweetened bottled teas, which often contain added sugars.
- Enhance with lemon or a sugar-free sweetener.
- Add coconut or almond milk for a creamy texture.
4. Bone Broth
Why It’s Keto-Friendly:
- Contains electrolytes, collagen, and amino acids that support gut health and hydration.
- Has minimal carbs (depending on brand and ingredients).
How to Enjoy It:
- Drink plain or season with herbs and spices.
- Use as a base for soups or keto-friendly recipes.
5. Nut Milk (Unsweetened Almond, Coconut, Macadamia)
Why It’s Keto-Friendly:
- Very low in carbs compared to dairy milk.
- Good source of healthy fats and vitamins.
How to Drink It:
- Choose unsweetened versions to avoid added sugars.
- Use in coffee, smoothies, or keto baking.
- Add keto-friendly sweeteners if needed.
6. Diet Soda (Occasionally)
Why It’s Keto-Friendly:
- Contains zero carbs and sugar (artificial sweeteners used instead).
- Can be a good occasional treat if chosen carefully.
Cautions:
- Some artificial sweeteners may trigger cravings or digestive issues.
- Avoid sodas containing maltodextrin or aspartame, which can affect blood sugar.
7. Alcoholic Beverages (In Moderation)
Why Some Alcohol is Keto-Friendly:
- Pure spirits like vodka, whiskey, gin, rum, and tequila contain zero carbs.
- Dry wines and low-carb beers have minimal carbs.
Best Keto Alcohol Choices:
- Spirits: Mix with club soda or diet drinks instead of sugary mixers.
- Wine: Opt for dry red or white wines (typically 2-4g carbs per glass).
- Low-Carb Beers: Some brands offer keto-friendly options with 2-3g carbs per serving.
Drinks to Avoid on Keto
1. Regular Soda & Fruit Juices
Why to Avoid:
- High in sugar and carbs (often 30-50g per serving).
- Causes blood sugar spikes that kick you out of ketosis.
Better Alternative:
- Use sugar-free flavored water or homemade keto-friendly lemonade.
2. Sweetened Coffee Drinks
Why to Avoid:
- Specialty coffee drinks (lattes, mochas, frappuccinos) are loaded with sugar.
- Even “healthy” versions often contain hidden syrups and milk sugars.
Better Alternative:
- Order black coffee with heavy cream and sugar-free sweeteners.
3. Milk & Sweetened Nut Milks
Why to Avoid:
- Regular milk contains lactose (natural sugar), which adds up in carbs.
- Many flavored nut milks contain added sugars.
Better Alternative:
- Stick to unsweetened almond, coconut, or macadamia milk.
4. Beer & Sugary Cocktails
Why to Avoid:
- Regular beer contains too many carbs (12-20g per serving).
- Cocktails with mixers like juice, soda, and syrups add hidden sugars.
Better Alternative:
- Choose dry wines, pure spirits with keto-friendly mixers, or low-carb beers.
Final Thoughts
Staying hydrated on keto doesn’t have to be boring! By choosing the right drinks, you can maintain ketosis while enjoying a variety of flavorful beverages. Stick to water, black coffee, tea, bone broth, and keto-friendly nut milks as your go-to options. If consuming alcohol, opt for pure spirits or dry wines in moderation.
Avoid sugar-laden drinks like regular soda, fruit juice, and sweetened coffee drinks, as they can easily push you out of ketosis.
With the right choices, you can enjoy refreshing drinks without breaking ketosis and continue your keto journey successfully!
