MANY PEOPLE HAVE been all about embracing the keto diet as of late. And while keto beginners (or even long-time practitioners) may give plenty of thought to what they’re eating on the popular nutritional plan, they may overlook what they’re drinking.
"The ketogenic diet, or keto diet for short, is a low-carb, high-fat diet that aims to induce a state of ketosis in the body,” says Pallini Winnifred, R.D.N., of FitDominium. “While the primary focus of the keto diet is on macronutrient intake, beverages can also play a role in maintaining a healthy ketogenic state,” she says.
Understanding which drinks are acceptable on the keto diet and which should be avoided can help support the attainment of ketosis and aid in weight loss and other potential health benefits.
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Ahead, we break down exactly what you can and can’t drink on a keto diet, plus, take a deeper dive into some of the more nuanced arenas like certain kinds of juices and coffee and tea with added sweeteners.
What You Can Drink on Keto
There are a variety of drinks that get the green light on a keto diet. These include water, unsweetened coffee and tea, unsweetened plant-based milks, and low-carb protein shakes.
First, let’s start with the most basic drink of all. “Water is an essential part of any healthy diet, and is especially important on a keto diet to help flush out toxins and support hydration,” says Winnifred. Sparkling water is fair game, too. As Winnifred notes, it’s a refreshing alternative to plain water and it’s usually low in carbs, “making it a good choice for a keto diet.” Still, she says, be sure to choose a brand that is unsweetened and has no added flavors or sweeteners (whether natural or artificial) to keep the beverage keto-friendly.
Coffee and tea drinkers are also in luck. So long as it’s unsweetened, you can feel free to stick to your hot or iced cup whatever routine. “Both coffee and tea are low in carbs and can be enjoyed on a keto diet as long as they are unsweetened,” says Winnifred, noting that adding a bit of dairy milk or cream is fine as long as you stay within your daily carb limit.
For those following a keto diet, feel free to drink unsweetened plant-based milks, too. “Nut milks, such as almond or cashew milk, can be a good source of healthy fats on a keto diet,” says Winnifred. “Coconut milk is a good source of healthy fats on a keto diet, and can be used as a milk substitute in coffee or as a base for smoothies.”
With all of these types of plant-based milks, again, select a brand that is unsweetened and has no added sugars or carbs. Unsweetened soy milk is another great alternative to dairy milk and you won't have to cash in on your carbs. A cup of unsweetened soy milk contains just four grams of carbs. Like almond milk, stay away from flavored varieties.
You may also be wondering about protein shakes. Low-carb protein shakes are fine if you’re on a keto diet, and a convenient way to slip in extra protein to your daily routine. As with other beverages, Winnifred says to look for a brand that doesn’t use additional sugars for flavors. Ditto for brands that have added carbs.
Looking for a tasty, quick A.M. snack that’s keto friendly? Israetel says low-carb chocolate protein powders make a great addition to coffee instead of a traditional mocha.
But not all protein powders are low in carbohydrates, so you'll have to check the label.
Israetel recommends a powder that contains casein protein, which is digested slowly to help you stay full longer. Or, you could try a protein powder formulated to be nearly carb-free for keto dieters.
What You Can’t Drink on Keto
“There are several types of drinks that should be avoided on a ketogenic diet due to their high carbohydrate and sugar content,” says Winnifred, noting that these drinks can disrupt ketosis and make it more difficult to achieve the desired health benefits of the diet.
First, steer clear of sugary drinks. Winnifred shares that this category includes sodas, energy drinks, and other sweetened beverages that are high in added sugars and carbs. “These types of drinks can cause a rapid increase in blood sugar, which can disrupt ketosis and lead to weight gain,” she says.
Fruit juices ought to be avoided, too. “While fruits themselves can be a part of a healthy keto diet in moderation, fruit juices should be avoided due to their high sugar content,” says Winnifred. “Most fruit juices are made from concentrate and are high in added sugars, which can disrupt ketosis and increase the risk of health issues such as diabetes and heart disease.”
Most fruit juices are high in carbohydrates (usually and overwhelmingly sugar carbs), which makes them almost impossible to drink on the keto diet, echoes Mike Israetel, a sports nutrition consultant and former professor of exercise science at Temple University in Philadelphia.
Case in point: An 8-ounce ounce of cranberry juice has 30 grams of carbs. Apple juice? That's roughly 24 grams of carbs.
That said, there are diet or reduced sugar juices that contain minimal carbohydrates, making them good keto-friendly drinks.
These products are packaged similarly to the full-calorie versions, so Israetel says you'll need to read the nutrition label to ensure your juices are really low-carb.
Milk is another drink that doesn’t get the keto stamp of approval. “While small amounts of milk may be acceptable on a keto diet, it is generally high in carbs and should be consumed in moderation,” says Winnifred, adding that if milk is included in a keto diet, choose one of the low-carb varieties discussed in the previous section, such as almond milk or coconut milk.
One note if you do decide to drink dairy milk while following a keto diet: Whole milk is your best bet thanks to its fat content—eight grams of fat per cup. While plain milk (so, not chocolate) doesn't contain added sugars, lactose is a sugar naturally found in dairy milk. That means a one-cup serving contains 12 grams of carbs.
As for sports drinks, these should be nixed from a keto diet as well. “Sports drinks are high in carbs and are designed to replenish glycogen stores after intense exercise,” says Winnifred. “They are not necessary for most people on a keto diet and should be avoided.”
What about alcohol? Hardcore keto followers may want to avoid happy hour altogether, as alcohol "stops fat loss dead in its tracks," Israetel says. Drinking alcohol temporarily bumps you out of ketosis.
If you really want to celebrate that job promotion or toast your best friend's wedding, opt for the hard stuff, like vodka and whiskey (on the rocks or with club soda). Wine and beer tend to be higher in carbs.
You can also try your hand at making your own low-carb, keto-friendly cocktail.
If you do choose to drink, limit consumption to occasional use, says Winnifred.
What’s Complicated
In general, Winnifred stresses the importance of being mindful of the carb and sugar content of any drink that you consume on a ketogenic diet. “Choosing drinks that are low in carbs and have no added sugars can help support ketosis and the potential health benefits of the diet,” she says.
Still, some drinks defy strict categorization and require a bit more of a nuanced examination. As Winnifred puts it, there are some drinks that are ‘more complicated’ when it comes to whether or not they are acceptable on a ketogenic diet. “These drinks may be okay in moderation, or may be acceptable as long as certain criteria are met.”
Certain kinds of juices fall into this arena. “While most juices are high in carbs and should be avoided on a keto diet, some juices made from low-carb vegetables, such as spinach or cucumber, may be acceptable in moderation,” says Winnifred. “It is important to check the label and choose a juice that is low in carbs and has no added sugars.”
As do coffee and tea with added sweeteners. “While unsweetened coffee and tea are generally acceptable on a keto diet, adding sweeteners such as sugar or honey can increase the carb content and disrupt ketosis,” offers Winnifred. If you do choose to add sweeteners to your coffee or tea, choose a low-carb option, such as stevia, and limit your intake of these sweetened beverages, says Winnifred.
Avoid sugar and artificial sweeteners in your beverages as much as possible, but if you must add something sweet to your coffee or tea, opt for plant extracts such as stevia or xylitol, which may have fewer unhealthy side effects than sugar. (Read more about sugar vs. sweeteners here.)
Instead of going this route, consider matcha. It’s great for people who miss their favorite sugary coffee shop drinks. Double-check the label to avoid added sugars, but many brands offer low-carb matcha mixes.
Lastly, let’s take a moment to look at smoothies. These beverages often have a health halo around them, but the truth is, many are laden with sugar and excess carbs. Smoothies from your favorite mall are most definitely not keto-friendly—they're loaded with sugar.
Our rule of thumb: If you make them at home or order them at a health food store or smoothie chain with nutrient-dense ingredients, beverages on our “what you can have” list, and no added sweeteners, they’re likely ok. To make a keto-friendly smoothie at home, choose a low-carb base like unsweetened almond milk, and mix in match or protein powder, lots of ice, and a small amount of fruit (a half-cup of blueberries, for example, contains 10 grams of carbs).
Perri is a New York City-born and -based writer; she holds a bachelor’s in psychology from Columbia University and is also a culinary school graduate of the plant-based Natural Gourmet Institute, which is now the Natural Gourmet Center at the Institute of Culinary Education. Her work has appeared in the New York Post, Men's Journal, Rolling Stone, Oprah Daily, Insider.com, Architectural Digest, Southern Living, and more. She's probably seen Dave Matthews Band in your hometown, and she'll never turn down a bloody mary. Learn more at VeganWhenSober.com.
