The vast majority of consumer produced beverages contain high amounts of sugar. To avoid unwanted sugar and maintain ketosis, be sure to check the nutrition label on some of your favorite drinks Here are a few easy ones to keep an eye out for.
All types of soda should be avoided on a ketogenic diet whether it be regular, diet, or zero-calorie. Studies show a positive correlation between soda intake and a higher BMI.
Furthermore, these drinks have been associated with an increased risk of type 2 diabetes. While genetics obviously play in a role in the development of these diseases, there is no doubt lifestyle choices are also important.
Diet and zero calorie sodas are high in artificial sweeteners such as aspartame and sucralose. Diet soda has been said to produce an insulin response similar to regular sodas, thereby having some of the same deleterious side effects.13 People following a ketogenic diet should strive to eliminate these drinks from their diets.
In past generations, juice was thought of as a healthy drink providing valuable micronutrients such as Vitamin C and Calcium to children and adults alike.
In recent years, we’ve come to realize that traditional juice beverages are actually filled with sugar.
Fruit juice drinks such as apple and orange juice are naturally rich in sugar, making them extremely detrimental to a standard keto diet.14 Some manufacturers even add extra sugar to make them more palatable. Due to their high sugar content, juice drinks should not be consumed on a typical ketogenic diet.
Beer and Wine
Generally, alcohol isn’t a keto-friendly beverage. But as we discussed, there are certain alcoholic drinks that are more preferable to a keto diet—still, there are definitely some that should be avoided.
Beer is high in carbs and provides no nutritional value to dietary standards. All types of wine, including red wine and white wine, also contain high sugar as well. However, there are certain manufacturers that produce keto friendly wine. A drink or two is fine with careful selection and appropriate moderation.
Energy drinks have never been thought of as a healthy option since their introduction to the marketplace in the 1990s. In addition to the “caffeine crash” that many people experience while consuming these drinks, they also tend to contain harmful ingredients such as guarana and taurine.15
While there are zero-calorie options available, the large amounts of caffeine and other ingredients may be linked to incidences of heart rhythm disturbances and increased blood pressure.16
What Should You Drink?
Sugary drinks are ingrained in society; people will often have a sugary coffee drink in the morning, a soda with lunch, or a beer with dinner. All of these options are difficult to consume while on the keto diet because of their carbohydrate content. Especially as you start off on the keto diet, you should pay special attention to the nutrition facts for your beverages, as so many people guzzle carb-heavy drinks perfectly innocently, without even realizing they’re full of sugar.
Good news, though: in today’s modern day and age, there are plenty of keto options available, with more brands and flavors coming out all the time.
What is your best bet ? Stick to water and black coffee. If you need to spice things up a bit, try carbonated water with a fresh squeeze of citrus. It’s worth being diligent. You’ll feel so much more energized when you can train your body to run on ketones all day, rather than reaching for a mid afternoon sugary drink-pick-me-up.
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