Best and Worst Keto Drinks: What to Drink on the Ketogenic Diet

When embarking on a ketogenic diet, most discussions revolve around the types of foods to eat—healthy fats, low-carb vegetables, and high-fiber fruits. However, one crucial aspect often overlooked is what you drink. While foods are essential in maintaining ketosis, the beverages you choose can significantly impact your progress. In fact, some drinks can unintentionally raise your carb intake, pushing you out of ketosis.

What Are the Best Keto Drinks?

Choosing the right drinks is just as important as picking the right foods when following the ketogenic diet. Here’s a list of keto-friendly drinks to help keep you hydrated and ensure you stay in ketosis while maintaining optimal health.

1. Plain Water

Carb content: 0 grams per cup

Water is an absolute must for anyone on the keto diet. As a zero-carb, calorie-free drink, it’s ideal for hydration and is vital for maintaining good health, including kidney function, digestion, and metabolism. To ensure you stay hydrated, aim to drink about half an ounce to one ounce of water per pound of body weight each day.

2. Sparkling Water

Carb content: 0 grams per cup

Also known as carbonated water or soda water, sparkling water can be a great keto option. The fizz adds a refreshing quality that plain water often lacks, and it can help you feel full, which may prevent unnecessary snacking. Ensure you’re drinking a variety that doesn’t contain added sugars.

3. Lemon Water

Carb content: 2 grams per cup

If plain water seems too boring, lemon water is a great alternative. Simply squeeze the juice of half a lemon into your water for a refreshing citrus flavor. Lemon water can also support metabolism and detoxification, helping you achieve your weight-loss goals more effectively.

4. Bone Broth

Carb content: 0 grams per cup

Bone broth is a powerhouse of nutrients, particularly beneficial for those on the keto diet. It is rich in collagen, which supports joint health, and electrolytes that prevent dehydration. Bone broth also has detoxifying properties, supporting liver function and digestion. Make your own at home or opt for a low-sodium, no-carb store-bought variety.

5. Unsweetened Tea

Carb content: 0 grams per cup

Whether green, black, or herbal, unsweetened tea is a great keto drink option. Tea contains antioxidants known as polyphenols that can reduce inflammation, improve heart health, and support cognitive function. Avoid sweetened varieties or opt for natural sweeteners like stevia.

6. Coffee

Carb content: 0 grams per cup

Coffee is a keto favorite, particularly black coffee or bulletproof coffee, which includes healthy fats like butter or MCT oil. These healthy fats can support ketosis, while coffee itself can boost metabolism and fat burning. Avoid sugary creamers or sweetened syrups to keep your carb intake in check.

7. Nut Milks

Carb content: Almond milk: 2 grams per cup

Almond and coconut milk are both keto-friendly options. Almond milk is lower in calories, while coconut milk provides medium-chain triglycerides (MCTs) that can enhance fat burning and energy levels. Be sure to choose unsweetened varieties to avoid hidden sugars.

8. Kombucha

Carb content: 7 grams per cup

Kombucha is a fermented drink made from tea and rich in probiotics, which support gut health and immunity. When buying kombucha, be cautious of added sugars, which can spike your carb intake. Opt for low-sugar or homemade versions where you can control the ingredients.

9. Limited Alcohol

Carb content: Vodka: 0 grams per ounce

Yes, alcohol can be enjoyed in moderation on the keto diet. The key is to choose pure alcohols like vodka, gin, and whiskey, which contain zero carbs. Avoid sugary mixers and opt for seltzer water or sugar-free tonic. Light beer or wine can also be keto-friendly but should be consumed in moderation.

10. Limited Smoothies

Carb content: Smoothies: 6 grams per serving (keto-friendly version)

Most smoothies are off-limits on the keto diet due to their high fruit content. However, you can still enjoy keto smoothies made with healthy fats, low-carb veggies like spinach or avocado, and a small amount of berries.

Drinks to Avoid on the Keto Diet

While there are many keto-friendly beverages, there are just as many that you should avoid. These drinks are often loaded with sugars and empty calories, which can quickly derail your progress. Here are some drinks to limit or skip entirely:

1. Fruit Juice

Carb content: 15–30 grams per cup

While fruit juice might seem healthy, it’s packed with sugar, which makes it unsuitable for a low-carb diet. Stick to water or low-carb drinks instead.

2. Soft Drinks

Carb content: 22–26 grams per cup

Soda is another drink to avoid. Even diet sodas, which are free of sugar, often contain artificial sweeteners that can negatively affect metabolism and overall health. Opt for healthier alternatives like sparkling water or unsweetened tea.

3. Sweetened Coffee Beverages

Carb content: 17–46 grams per cup (Frappuccino)

Many coffeehouse beverages, like Frappuccinos or chai lattes, are packed with sugars and carbohydrates. Stick to black coffee or make your own keto coffee at home to avoid hidden sugars and carbs.

Final Tips for Keto-Friendly Drinks

What you drink on the ketogenic diet is just as important as what you eat. Here are a few final tips to keep in mind:

1. Stick to Low-Carb, Natural Drinks

Water, unsweetened tea, coffee, and bone broth are all excellent choices that keep your carb intake low while providing health benefits. Adding lemon to your water or opting for sparkling water can make hydration more enjoyable.

2. Be Cautious with Alcohol and Smoothies

While some alcohol and smoothies can be part of a keto diet, it’s important to keep your servings small and select low-carb ingredients. Remember, moderation is key.

3. Avoid Sugary Beverages

Sugary drinks, from fruit juices to sodas and energy drinks, can easily knock you out of ketosis. Always read the labels and avoid any drinks that contain added sugars or artificial sweeteners.

For more detailed information on the ketogenic diet and tips on how to maintain ketosis, check out this comprehensive guide.