If you are on a keto diet, you will be pleased to know that there are several delightful beverages to enjoy beyond just plain water. A variety of teas, sparkling water, and even certain fruit or vegetable juices can fit seamlessly into your low-carb lifestyle. For those adhering to the low-carb, high-fat principles of the keto diet, the question often arises: what can one sip besides water? While water remains the optimal choice due to its lack of calories, carbohydrates, and additives, sometimes you may crave a drink that offers a boost of energy, a dash of flavor, or serves as a substitute for some of your favorite sugary beverages. Additionally, you might be interested in discovering which alcoholic beverages are keto-friendly. The selections listed below contain between 0 to 5 grams of net carbs, which is calculated by subtracting fiber and sugar alcohols from the total carbohydrates. This figure provides a more accurate representation of the carbohydrates that your body will actually process.

Without further ado, here are 13 excellent keto-friendly drinks to consider — beyond just water.

1–3. Hot Drinks

There are numerous hot beverages that align perfectly with a keto lifestyle, yet it's essential to be cautious about what you incorporate into them. Acceptable ingredients include half-and-half, heavy whipping cream, unsweetened plant-based creamers, zero-calorie sweeteners, and sugar-free flavoring syrups. Avoid high-carb ingredients such as regular milk, sweetened creamers, sugar, honey, and typical flavoring syrups to maintain your dietary goals.

1. Black or Green Tea

Tea is a naturally low-carb choice, typically containing less than 1 gram of carbohydrates per cup (240 mL), making it enjoyable both iced and hot. Black tea, crafted from aged tea leaves, boasts a robust flavor, deep color, and higher caffeine content. In contrast, green tea, sourced from fresh leaves, offers a floral taste, lighter hue, and reduced caffeine levels.

Additionally, white tea, derived from young tea leaves, presents a very mild and delicate flavor compared to its black and green counterparts. Moreover, tea is virtually calorie-free and packed with polyphenol antioxidants. For instance, green tea is abundant in epigallocatechin gallate (EGCG), a potent antioxidant that may provide anticancer properties.

2. Coffee

Coffee stands out as another nearly calorie- and carb-free option that fits seamlessly into the keto diet. Like tea, it can be enjoyed either hot or iced. This beverage contains caffeine, which may offer a slight boost to your metabolism. Additionally, it provides chlorogenic acid, a polyphenol antioxidant that could also assist in weight management.

3. Herbal Teas

Herbal teas are delightful infusions made from dried flowers, fruits, leaves, or herbs. Varieties such as hibiscus, chamomile, yerba mate, peppermint, and rooibos tea are popular choices. Most herbal teas are low in carbohydrates, as minimal carbs from dried herbs infuse into the water. However, products containing dried or candied fruit pieces might have a slightly higher carbohydrate content. Therefore, it's wise to verify the carb count of packaged tea products prior to purchase. Overall, tea, coffee, and herbal infusions offer negligible calories and carbohydrates. Always opt for keto-friendly additions to maintain a low carb intake.

4–5. Soft Drinks

Soft drinks are often packed with high levels of sugar or potentially harmful artificial sweeteners. Fortunately, there are keto-friendly alternatives available that can satisfy your cravings without derailing your diet.

4. Alternative Diet Sodas

While beverages like Diet Coke and Diet Pepsi technically fall within the keto diet parameters, they may not be the optimal choice for health-conscious individuals. This is primarily due to the presence of artificial sweeteners such as sucralose and aspartame, which can disrupt the balance of healthy bacteria in your gut and may increase sugar cravings, ultimately leading to unwanted weight gain.

On the other hand, various diet sodas utilize naturally sourced zero-calorie sweeteners like stevia (stevia) or erythritol, a sugar alcohol derived from corn that tends to have fewer adverse effects than their artificial counterparts. These options are often better for those following a low-carb lifestyle. When shopping, look for keto-friendly sodas such as Zevia and Virgil's Zero Sugar, which can be conveniently found online.

5. Sparkling Water

Sparkling water is carbonated either naturally from mineral springs or artificially through the addition of carbon dioxide gas. Many varieties are available that come infused with flavors; however, most are unsweetened, making them an excellent low-carb choice for hydration. You can explore keto-friendly sparkling waters like Perrier, Aura Bora, and Hint, which are readily available online. Both diet sodas and sparkling water are typically devoid of net carbs. When making a selection, aim for soft drinks sweetened with stevia or other natural zero-calorie sweeteners instead of those containing artificial sweeteners.

6. Juices

Generally speaking, it’s advisable to steer clear of juices while following a keto diet; however, a few exceptions can be enjoyed safely.

Fruit Juice

Most fruit juices are typically high in sugar content, rendering them unsuitable for those adhering to a ketogenic lifestyle. Nonetheless, lemon (nimbu) and lime (kaimito) juices stand out as low-carb options bursting with flavor. These zesty juices can be added to plain water or incorporated into various beverages, such as hot or iced tea, to elevate their taste.

Vegetable Juice

Several juiced vegetables are low in carbohydrates and may fit into a keto-friendly diet. However, remember that juicing generally strips most of the essential fiber from the vegetables unless you opt to consume the pulp as well.

Among the keto-compatible vegetables that can be juiced are:

• celery (ajwain ka patta)
• cucumber (kheera)
• leafy greens like kale and spinach (palak)

If you lack a juicer, ready-made vegetable juices can sometimes be found in stores.

That said, it is crucial to scrutinize the labels on bottled vegetable juices, as they often contain added sugars or other carbohydrate sources. In fact, most pre-packaged options contain at least 10 grams of carbohydrates per serving, making them less than ideal for a keto diet. While most fruit juices are packed with sugar, lemon and lime juices are low in carbohydrates and can enhance the flavor of other drinks. Additionally, certain low-carb vegetables can be juiced to fit a keto lifestyle.

7. Flavored Waters

When it comes to keto-friendly beverages, flavored waters enriched with a hint of real fruit juice offer a delightful way to enjoy a refreshing drink while keeping carbohydrate intake minimal—generally ranging from 1 to 5 grams of net carbs per serving. These options provide a natural sweetness that can satisfy your taste buds without compromising your dietary goals. You can explore various brands such as Spindrift sparkling water and Lemon Perfect flavored water online to find the right fit for your palate.

Moreover, you can enhance the taste of ordinary tap or bottled water by adding zero-carb liquid or powdered water enhancers. Available in an array of flavors, these enhancers often utilize artificial flavors and sweeteners, though you can also find unsweetened varieties or those sweetened with stevia, making them a versatile choice. Look for stevia-sweetened options like Stur or explore unsweetened products such as True Lemon to elevate your hydration experience. In essence, keto-friendly beverages can easily be enjoyed by incorporating flavored waters or using water enhancers in either liquid or powder forms.

8. Alternatives to Milk

While traditional cow’s milk is generally not suitable for a keto diet due to its inherent sugar content, there are numerous plant-based alternatives that align well with keto principles.

Some of the most popular keto-compatible plant-based milks include:

• almond milk (badam ka doodh)
• coconut milk (nariyal ka doodh)
• macadamia nut milk
• flaxseed milk (alsi ka doodh)

These delightful beverages serve various purposes, from drinking straight to pouring over keto-friendly cereals and incorporating into diverse recipes. It’s essential to note that only unsweetened versions of these plant-based milks are considered keto-friendly. Many options on the market are infused with flavors and sweeteners, which can make them unsuitable for maintaining ketosis. Unsweetened varieties like almond and coconut milk are excellent choices for those adhering to a keto diet. In contrast, the sweetened and flavored versions typically contain elevated sugar levels, rendering them inappropriate for this specific dietary approach.

9. Energy Drinks

While some energy drinks are suitable for a ketogenic diet, it’s important to note that many popular brands incorporate artificial sweeteners. Therefore, you might prefer selecting from a smaller range of options that utilize natural sweeteners like stevia (stevia). It’s crucial to understand that energy drinks can potentially have adverse effects on the brain, heart, and liver, particularly among adolescents and teenagers. In rare cases, their consumption has been associated with heart failure.

If you choose to indulge in these beverages occasionally, be mindful of their caffeine levels. Typically, most energy drinks contain about 150–200 mg of caffeine in a 16-ounce (475-mL) can, which should be compared to the general recommendation of a maximum daily caffeine intake of 400 mg for most adults.

When shopping for keto-friendly energy drinks, consider those that are naturally derived, such as EBOOST and Kill Cliff, which can easily be found online. The most suitable keto-friendly energy drinks are those sweetened with stevia or other natural zero-calorie sweeteners. Remember to keep your caffeine consumption below 400 mg per day to maintain optimal health.

10. Sports Drinks

Sports beverages, such as Gatorade and Powerade, are formulated with essential electrolytes like sodium and potassium, which play a crucial role in replenishing those lost during sweating. For individuals participating in high-intensity workouts or exercising outdoors in warm conditions, it becomes imperative to focus on electrolyte replenishment and hydration. The depletion of these vital electrolytes can heighten the risk of dehydration, leading to symptoms such as muscle cramps and headaches. Additionally, electrolyte-infused drinks can provide relief from the keto flu, a set of symptoms—including fatigue, headaches, and muscle cramps—that can arise when beginning a ketogenic diet. However, it’s important to note that many sports drinks are often high in sugar content. While Gatorade Zero and Powerade Zero present themselves as suitable options for those following a keto lifestyle, they contain artificial sweeteners.

As a healthier alternative, consider using electrolyte powders that are naturally sweetened with stevia, which can easily be mixed with water. You can find electrolyte powders such as Ultima Replenisher and LMNT available for purchase online. Sports drinks serve to restore electrolytes post-exercise and may also alleviate symptoms associated with keto flu. It’s advisable to select electrolyte powders sweetened with stevia instead of opting for low-carb sports drinks that utilize artificial sweeteners.

11–13. Alcoholic Beverages

While indulging in alcohol might hinder your weight loss journey on a keto diet, you may find yourself curious about which beverages can still keep you in ketosis. It's important to remember that these drinks come with calories derived from both fats and alcohol.

11. Low Carb Beer

Beer generally tends to be high in carbohydrates due to the unfermented sugars from wheat. However, low-carb beer is specifically crafted by utilizing either a reduced amount of wheat or by undergoing an extended fermentation process, which allows for a more thorough conversion of sugars into alcohol. Some of the best low-carb beers, containing around 2–3 grams of net carbs per 12-ounce (355-mL) serving, include Budweiser Select 55, Michelob Ultra, and Miller 64.

12. Hard Liquor

Hard liquors such as vodka, whiskey, rum, and tequila are naturally free from carbohydrates, making them suitable choices for a keto diet. That said, you must exercise caution with mixed drinks, as they often come laden with sugars from fruit juices or soda. It's wise to scrutinize the labels on flavored liquors for any hidden sugars as well. To maintain low-carb consumption, consider enjoying hard liquor neat or opting for zero-carb mixers like diet soda or sparkling water. Be cautious with tonic water, as it typically contains added sugars.

13. Low Carb Hard Seltzer

Another option is low-carb hard seltzers, which combine flavored seltzer or sparkling water with added liquor. If you're gluten-sensitive, it’s essential to read the labels thoroughly, as many may contain malt liquor. Overall, low-carb beer, hard seltzers, and hard liquor are all compatible with the keto lifestyle. Just remember to watch out for mixed drinks, as they can be high in sugars from sodas or fruit juices.

The Final Thoughts

There is a wide variety of keto-friendly beverages available beyond just plain water, many of which you might already have stocked in your kitchen. Options like tea, coffee, and herbal infusions can be delightful choices. Additionally, you can indulge in low-carb sodas, sparkling waters, and even low-sugar fruit juices, sports drinks, and energy beverages. It’s essential to select no-carb or low-sugar versions and to choose products sweetened with stevia (stevia) rather than artificial sweeteners to maintain your keto goals. Moreover, if you’re looking to enjoy a drink with friends, numerous keto-friendly alcoholic beverages are at your disposal, including low-carb beers, seltzers, and various hard liquors. As illustrated, the range of flavorful drinks available while adhering to the keto diet is abundant and enjoyable.