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If you're a foodie on a ketogenic journey, you've probably experienced the exhilarating highs of finding keto-friendly options at your favorite restaurants. But what about the frustrating lows of being met with a limited selection? Well, there's a shining beacon of hope amidst the culinary chaos – Applebee's!

This neighborhood eatery has etched into our hearts and palates, from unforgettable family gatherings to after-work hangouts. But what happens when you've committed to the low-carb, high-fat lifestyle? That once familiar menu now feels like an enigma, leaving you with questions like, “Can I still indulge in those sizzling ribs or savory steaks without derailing my ketosis?

Let's dive in and tell you everything there is to know about keto at Applebee's!

About Applebee's

Applebee's is a renowned and well-established restaurant chain that has earned its place as a favorite among diners across the United States. With a rich history dating back to its founding in 1980, it has grown to become a prominent name in the casual dining industry, offering a welcoming and family-friendly atmosphere that attracts patrons of all ages. Over the years, Applebee's has expanded its footprint, with numerous locations spanning various states across the US.

One of the key factors contributing to Applebee's popularity is its diverse and extensive menu. The restaurant offers an array of appetizers, entrees, salads, and desserts, ensuring something for everyone. Whether you're a fan of classic American dishes or crave international flavors, Applebee's has you covered. So, for those seeking healthier options, the menu includes a selection of nutritious salads and dishes prepared with wholesome ingredients.

Applebee's also provides a range of delectable dishes catering to diverse tastes, from juicy burgers and sizzling steaks to flavorful pasta and mouthwatering seafood. Overall, Applebee's has established itself as a beloved restaurant chain for its welcoming ambiance, exceptional service, and diverse menu options catering to a wide range of dietary preferences.

Eating Keto At Applebee's

The ketogenic diet, aka keto diet, is a high-fat, low-carbohydrate dietary approach in which the body uses fats as its primary fuel source. The keto diet's main goal is to induce a metabolic state known as ketosis. In ketosis, the body produces molecules called ketones from fats in the liver, which are then utilized as an alternative energy source by the brain and muscles.

So, the keto diet drastically reduces carbohydrate intake and replaces it with healthy fats, thereby reducing insulin levels. Typically, the macronutrient distribution in a standard keto diet is around 70-75% fats, 20-25% protein, and only 5-10% carbohydrates.

Now, let's take a look at the different food options you can eat at Applebee's when on a keto diet:

• Low-carbohydrate foods: Prefer non-starchy vegetables (e.g., leafy greens, broccoli, cauliflower), avocados, nuts, and seeds due to their lower carbohydrate content.
• High-fat foods: Healthy fats are a crucial component of the keto diet as they provide most of the daily caloric intake. Foods rich in monounsaturated and saturated fats, such as avocados, olive oil, coconut oil, butter, and fatty cuts of meat, can be consumed.
• Moderate-protein foods: Foods like meat, poultry, fish, and eggs are staple protein sources that can be consumed in moderate portions. Excessive protein consumption can potentially be converted into glucose through gluconeogenesis, hindering ketosis. So, keep protein moderate.

Therefore, when dining at Applebee's on a keto diet, stick to dishes naturally low in carbs and avoid items like bread, pasta, and sugary sauces. Go for grilled meats, such as steak, chicken, or salmon, and pair them with non-starchy vegetables or a side salad with a keto-friendly dressing.

Moreover, request no breading or substitutions when necessary. Plus, be mindful of hidden sugars and high-carb ingredients in dressings, condiments, and marinades. With proper choices, Applebee's can cater to keto followers with flavorful and satisfying meals, keeping their carb intake in check.

Applebee's Keto-Friendly Menu Options

Here's a complete list of what to order at Applebee's:

Appetizers

1. Grilled Chicken Wings (without sauce): Enjoy a delicious serving of grilled chicken wings, perfect for those following a keto diet. Make sure to request them without any sugary or carb-heavy sauces for a low-carb appetizer option.
2. Spinach and Artichoke Dip (without chips): Indulge in the creamy goodness of spinach and artichoke dip without the carb-laden chips. Pick fresh celery sticks or cucumber slices as a delightful and keto-friendly alternative for dipping.

Salads

• Caesar Salad (no croutons): 170 calories; 16g fat; 3g protein; 4g total carbs; 2g net carbs

Applebee's offers a keto-friendly version of the classic Caesar salad. Delight in the combination of fresh ro maine lettuce, grilled chicken, and Caesar dressing while skipping the croutons, which are high in carbs.

• House Salad (no croutons): 70 calories; 4g fat; 4g protein; 6g total carbs; 4g net carbs

For a lighter option, the house salad is an excellent choice. Ensure you order it without any dressing since some dressings may contain added sugars and carbs. Instead, you can ask for olive oil and vinegar or a keto-approved dressing on the side.

• Tuscan Garden Chicken Salad: 590 calories; 37g fats, 45g protein, 22g net carbs

Indulge in the Tuscan Garden Chicken Salad, a delightful combination of fresh ingredients and grilled chicken, providing a delicious and nutritious meal option.

Main Courses

• Grilled Salmon (without glaze or sauce): Treat yourself to a mouthwatering serving of grilled salmon, a fantastic source of healthy fats and protein. Avoid any glazes or sauces that might have hidden sugars and carbohydrates.

• Ribeye Steak (without marinade or toppings): Indulge in a juicy ribeye steak cooked to perfection. Request it without any marinades or high-carb toppings for a satisfying and keto-friendly main course.

• 6 oz. Top Sirloin with Steamed Broccoli (no mashed potatoes): Savor a lean and flavorful 6 oz. Top sirloin paired with nutritious steamed broccoli, a balanced and satisfying low-carb meal.

• Double-glazed Baby Back Ribs (no coleslaw, no fries): Delight in tender double-glazed baby back ribs, skipping the coleslaw and fries for a guilt-free and delicious dining experience.

• Blackened Cajun Salmon with Steamed Broccoli (no potatoes): Enjoy the zesty flavors of blackened Cajun salmon alongside a side of steamed broccoli, a wholesome and carb-conscious choice.

• Bourbon Street Steak (no mashed potatoes): Delight in a flavorful Bourbon Street Steak, omitting the mashed potatoes to keep your meal low in carbs and high in taste.

• Shrimp' N Parmesan Sirloin with Steamed Broccoli (no mashed potatoes): Relish the delightful combination of shrimp and Parmesan sirloin, complemented by a side of steamed broccoli, leaving out the mashed potatoes for a healthier option.

• Grilled Chicken Breast with Steamed Broccoli: Enjoy a protein-packed dish of grilled chicken breast alongside nutrient-rich steamed broccoli, a wholesome choice for a well-balanced meal.

• Bourbon Street Chicken and Shrimp: Indulge in the tantalizing flavors of Bourbon Street Chicken and Shrimp for a delectable dining experience full of Cajun-inspired taste.

• Fiesta Lime Chicken (no rice, no tortilla strips, no ranch): Dive into the zesty Fiesta Lime Chicken while skipping the rice, tortilla strips, and ranch, maintaining a low-carb profile with all the flavor intact.

• Build-Your-Own Burger: Order your burger with a juicy burger patty, cheddar cheese, bacon, and fried egg wrapped in lettuce. You'll have a filling meal with 765 calories, including less than 4g of net carbs!

Sides

• Steamed Broccoli: 100 calories; 8g fat; 3g protein; 6g total carbs; 3g net carbs

A classic low-carb side dish, steamed broccoli complements your main course and provides essential nutrients. Enjoy the natural flavors of this healthy vegetable without worrying about excess carbs.

• Homestyle Cheesy Broccoli: 210 calories; 17g fat; 9g protein; 8g total carbs; 5g net carbs

Homestyle Cheesy Broccoli is a delectable, low-carb side dish that combines the goodness of broccoli with a rich, cheesy flavor. With just 5g net carbs, it's a perfect choice for those following a low-carb or keto lifestyle.

• Garlicky Green Beans: 160 calories; 13g fat; 2g protein; 10g total carbs; 7g net carbs

Another delicious keto-friendly side option is garlic green beans. These flavorful and nutritious beans are cooked with garlic, enhancing their taste without adding unnecessary carbs.

Beverages

• Water: Stay hydrated with refreshing water, a zero-carb and essential choice for any diet, including keto. It pairs perfectly with your meal and helps you maintain good health.

• Unsweetened Iced Tea or Coffee: If you're craving something more flavorful than water, go for unsweetened iced tea or coffee. These options are free from added sugars and carbohydrates, making them ideal choices for a keto-friendly beverage.

Dressings And Condiments

Bleu Cheese Salad Dressing: 200 calories; 22g fat; 1g protein; 1g total carbs; 0g net carbs

Caesar Salad Dressing: 200 calories; 21g fat; 1g protein; 2g total carbs; 2g net carbs

Lemon Olive Oil Vinaigrette: 150 calories; 16g fat; 0g protein; 1g total carbs; 1g net carbs

Mexi-Ranch Salad Dressing: 140 calories; 14g fat; 1g protein; 3g total carbs; 3g net carbs

Ranch Salad Dressing: 150 calories; 15g fat; 1g protein; 3g total carbs; 3g net carbs

Customizing Meals for Keto-Friendly Options

Did you know that you can also customize your order to exclude any ingredients that might be high in carbs or sugars? Yup, you can savor your meal without any guilt! If you are following a keto diet and would like to make your meal keto-friendly, here are some steps you can take to request specific changes:

1. Start with the Protein: Inform your server that you would like to have a protein-rich meal as the foundation of your dish. Options like meat (beef, poultry, lamb), fish, or tofu are excellent choices. Request the protein to be prepared without any sugary marinades or coatings.
2. Choose Low-Carb Vegetables: Ask for a variety of non-starchy vegetables to accompany your protein. Leafy greens, broccoli, cauliflower, zucchini, asparagus, and bell peppers are great keto-friendly options. Avoid starchy vegetables like potatoes or corn.
3. Healthy Fats: Emphasize the importance of healthy fats in your meal. Request the use of olive oil, coconut oil, avocado oil, or butter for cooking and dressing your dishes.
4. Skip the Grains and Sugary Sauces: Politely ask your server to omit grains, bread, and sugary sauces from your meal. These can significantly impact your carb intake.
5. Be Mindful of Hidden Carbs: Sometimes, dishes may contain hidden carbs in the form of added sugars or thickeners. Politely inquire about the ingredients used in sauces or dressings and request those without any added sugars or high-carb ingredients.
6. Beware of Condiments: Some condiments can be high in carbohydrates. Opt for keto-friendly options such as mustard or guacamole, and avoid ketchup or sweet dressings.

By following these guidelines and openly communicating with the staff, you can enjoy a customized meal that aligns perfectly with your keto requirements. The team will ensure your dining experience is enjoyable, satisfying, and supportive of your health and dietary goals.

Tips for Dining Out on Keto at Applebee's

Here are some recommendations for eating out on the keto diet at Applebee's:

• Drink plenty of water while dining out to help control your appetite and stay on track with your keto plan.
• Ask your server about the ingredients in sauces and marinades, and if possible, request them on the side to control your intake.
• Pay attention to menu descriptions and ask questions about any potentially hidden sources of carbohydrates.
• When ordering meat or seafood, request it to be grilled or baked rather than breaded or fried.
• If a dish comes with bread or a tortilla wrap, ask if you can substitute it with lettuce wraps or just skip it altogether.
• Many dressings and condiments can be high in carbs. Choose options like olive oil, vinegar, or creamy dressings with low sugar content.

Wrapping Up

Embarking on the keto diet doesn't mean sacrificing your social life or giving up the pleasure of dining out. By selecting keto-friendly restaurants like Applebee's and making mindful choices, you can continue enjoying delicious meals without compromising your health and wellness goals.

At Applebee's, you can find an array of dishes that are low in carbohydrates and high in healthy fats and protein. From flavorful salads with grilled chicken or shrimp to succulent steaks served with steamed vegetables, the menu provides a range of delicious options to satisfy your taste buds while adhering to the principles of the keto diet.

Remember to focus on whole, unprocessed foods and avoid hidden sugars and refined carbohydrates. Additionally, be mindful of portion sizes and avoid overindulgence, as even keto-friendly dishes can be high in calories. Lastly, don't let dietary restrictions hold you back; savor the dining experience while nourishing your body with keto-friendly delights.

If you'd like to learn more about keto friendly foods, click on one of the links below:

How to eat keto at KFC?

Is Okra Keto?

Is Baking Powder Keto?

How to eat keto at Burger King?

Although some kinds of milk are not keto-friendly, several varieties are compatible with a keto diet. So, is oat milk keto? Yes and No. Let's find out more.

People have switched to alternative milk for a while now. Soy, almond, and skim milk have all had their time in the sun and our latte. Recently there has been a new alternative that's winning hearts: oat milk.

In a short span of time, oat milk has gone from being served at select coffee shops in the US to over 2000.

Oat milk's taste and health benefits are the reason behind its rise in demand and popularity. Unlike other plant-based milks, oat milk is much creamier and makes a better foam. So it's perfect for tea, coffee, etc.

But is oat milk keto friendly? No.

Oat milk contains a lot of carbs, so it is not suitable for keto. However, some low-carb varieties of oat milk are present in the market, which can be keto friendly.

Continue reading to learn more about whether oat milk is keto or not and how you can incorporate it into a keto diet.

What is Oat Milk?

Oat milk is milk prepared from oats. Making oat milk is super easy. All you have to do is soak oats in water overnight. Blend the mixture and then strain it. That's it!

Oat milk has a very different protein, fat, and vitamin content than traditional milk. Just because it is considered milk, people should not assume that it holds the same nutritional value as dairy milk. But it is a great alternative for those with a dairy or milk allergy. So, if you have celiac disease or are lactose intolerant, oat milk is 100% safe for you.

Oat milk is one of the best milk alternatives compared to other milk alternatives. Oat milk has more protein than other plant-based milks like hemp, flax, coconut, almond, cashew, rice, etc.

Moreover, in comparison to whole milk or cow's milk, oat milk has more fiber. Oat milk contains beta-glucan, a super dietary fiber found in oats. Beta-glucan is celebrated for its cholesterol-lowering properties.

Is Oat Milk Keto?

Studies illustrate that people on low-carb and keto diets lose more weight faster than those on fat diets. The Keto diet is a diet high in fats and low in carbs with moderate protein. So, people who want to follow a ketogenic lifestyle should eat high-fat and low-carb foods.

There is very little room to incorporate carbs into a keto diet. As a general rule of thumb, carbs should be limited to 5-10% of your total daily calories. This is 20 to 50 grams of carbohydrates in a day.

Therefore, keto dieters should avoid all kinds of milk that contain moderate or excessive amounts of carbs. For instance, all sweetened milks, including sweetened versions of keto-friendly milks, should be avoided because they are high in carbs from added sugar.

Keto-friendly milks include soy milk, flax milk, and nut milks like almond milk, coconut milk, and cashew milk. So, does oat milk fit into keto? Is oat milk keto-friendly?

The answer: No.

Oat milk is overall low in calories, but it is high-carb milk. Oat milk is suitable for people who want to follow a plant-based, vegan, gluten-free, dairy-free, and lactose-free diet. However, it is not recommended for keto.

There are 16 grams of carbohydrates in one cup of homemade oat milk [Source: USDA]. Pairing this with other essential carb sources is enough to kick you out of ketosis.

Note that carb count will vary significantly between different brands due to varying ingredients and formulations. So, some low-carb oat milk can be used on keto. Be sure to carefully read the nutrition facts on the label to assess whether the oat milk is truly keto friendly.

Oat Milk: Nutritional Profile

Let's take a close look at the nutritional profile of oat milk to learn more about it.

As stated earlier, the nutritional profile of oat milk varies by brand. However, here is the general nutritional information provided by the USDA about 1 cup of oat milk (240 ml):

Total Calories: 120 calories

• Protein: 3 grams
• Carbs: 16 grams
• Fat: 5 grams
• Fiber: 2 grams
• Sugar: 7 grams

Clearly, one cup of oat milk has a significant amount of carbs. People who are following a strict keto diet and whose goal is to stay in ketosis 24/7 should not consume oat milk.

If you are more flexible with your carb intake and do not want to be strictly in ketosis 24/7, then you can get away with half a cup of oat milk in your beverages.

Keto and Oat Milk

Keto and oat milk is not an ideal combination. If you want to add keto-friendly milk to your diet, go for oat milk alternatives. Here are a few reasons why it is best to avoid oat milk on a ketogenic diet:

1. High Carbs: Wondering why oat milk seems creamier than other non-dairy milks? That's the higher carb count working its magic. Oat milk is generally higher in carbohydrates than other milk alternatives. The carbs come from the oats themselves. Even though these are healthy, slow-digesting carbs, they can still kick you out of ketosis.
2. Added Sugar: Oat milk is not considered a significant source of protein compared to traditional animal milk. Some brands fortify their oat milk with calcium and Vit D to support bone health. Just like all food products, read the label before it's on the table. Some varieties sneak in unnecessary added sugars and oils during the manufacturing process to maintain structure and viscosity. Note that it is just a small quantity and should not deter you from using oat milk at all.
3. Contains Anti-Nutrient: Oat milk also contains a small amount of an anti-nutrient called phytic acid. Phytic acid is an active storage form of phosphorus typically found in plant seeds such as nuts, legumes, and oats. As a whole, the more phytic acid in the diet, the harder it is for the body to absorb healthy nutrients. If you eat a balanced diet, phytic acid should not be a problem for you. Plus, a small amount of phytic acid actually has protective effects on the heart.

Keto Friendly Oat Milks

If you enjoy the taste of oat milk in your coffee or tea, here are a few keto-friendly low-carb oat milks you can try:

1. Dream Oat Milk Beverage: It is unsweetened and only contains 8 grams of carbohydrates per serving of 1 cup.
2. Organic Oat Milk Powder: This clean formula oat milk powder contains only 10g of carbohydrates per two tablespoons.
3. Minor Figures Barista Oat Milk (Light): This is carbon-free oat milk with zero added sugars and only 12 grams of carbohydrates per 200 grams of serving.

Keto Friendly Oat Milk Coffee Recipe

Starbucks is the go-to coffee place for most of us now. Thanks to Instagram and Tik Tok, every day, a new Starbucks drink is going viral and taking over the internet. One of the most popular ones in recent times is the Starbucks Iced Brown Sugar Oat Milk Shaken Espresso.

Well, now you can make it at home. Here is a keto-friendly recipe for Starbucks' Iced Brown Sugar Oat Milk Shaken Espresso at Home:

List of Keto-Friendly Milks

The carb content in each type of milk is different for every brand. So, whenever you buy keto-friendly milk, always check the label for total calories.

Here are a few keto-friendly milks you can use on keto:

• Heavy cream: Heavy cream is not really milk, but it is a great alternative for whole milk on keto as it is high in fats.
• Coconut milk: Coconut milk is one of the best options for keto followers. Just make sure you opt for a low-carb, sugar-free one.
• Almond milk: Almond milk is another keto-friendly option used by keto followers.
• Cashew Milk: Cashew milk is made of cashew nuts and is a good option for keto.
• Flax milk: Flax milk is a lesser-known alternative for milk on keto. It is super healthy and works great for keto followers.

Wrapping Up

Undoubtedly nutritionally, the best milk is cow's milk. However, cow's milk is very high in carbs, so it's not suitable for keto. Fortunately, there are many keto-friendly milk alternatives you can try.

Many assume oat milk to be keto-friendly, but it is not. In fact, when it comes to milk alternatives, oat milk is the least recommended for a keto diet. This is because oat milk is high in carbs.

The high carb content makes oat milk a dangerous choice for keto. Instead, use other milk alternatives with a low-carb profile.

Some low-carb keto-friendly milk alternatives for oat milk are coconut milk, almond milk, macadamia nut milk, and flax milk.

Is Rambutan Keto Friendly?

Is Kombucha Keto Friendly?

Is Coffee Keto Friendly?

I salute those who choose to cut alcohol from their lives completely. This is because I know I don’t have that kind of restraint! Whether it be enjoying happy hours, toasting a friend’s achievement, or just changing a crappy day to a good one, for me, alcohol is a part of it all.

This is why when pondering over whether to begin my keto diet, I first researched if I could enjoy a sip or two of my favorite drinks every now and then. Especially gin.

Is Gin Keto? Yes, it is! Phew. As gin is a distilled spirit that is naturally unsweetened, it doesn’t have any carbs in it, meeting the keto-friendly drink's criteria. However, it is important to note that certain gins in the market are infused with flavors and sugar – these may not be keto-friendly.

Keep reading to learn more about how gin fits into a keto diet.

What is Gin?

Maybe you are new to the world of alcohol (happy 21!) or are not a gin enthusiast. If so, then you might not know what gin is. Before we dive deeper into whether or not is gin keto, let’s start with a crash course on gin, shall we?

Gin is a type of distilled spirit drink created by the Dutch that is concocted from grain and later flavored through different botanicals. Those who drink it like it for its distinct pine flavor, which is derived from juniper berries – its key ingredient.

Various types of gins are available in the market, including dry and modern gins. The latter is known for not having that strong pine flavor. While it was initially a Dutch and English drink, now it is quite popular across the world and is considered a staple ingredient for martinis. And who can forget the classic combination of gin and tonic?

Overall, gin isn’t full of nutrients (not a surprise). While it may not contain any fat or protein, the pure gin also doesn’t contain any carbs, making it neither a beneficial nor a harmful addition to your diet.

The Making Process

Before we delve into how gin is made, here is a fun fact for you. The intention behind making gin initially was to create a drink that would help in cleansing the blood of those suffering from kidney ailments. Interesting, right?

In terms of the making process, gin is made out of mashing cereal grains, like barley, corn, rye, or wheat. During the distillation process, botanicals are used to give flavor to the drink. And gin cannot be called a gin if it doesn’t have juniper berries in it.

The exact recipe of the alcohol may vary from distiller to distiller as people tend to mix it up in terms of the spices, flowers, fruits, and herbs they include in the drink. For starters, some of the most common additions are cassia, almonds, coriander, and citrus peels.

Is Gin Keto Friendly?

Now that you know a little bit more about gin, let’s go back to our initial question – is gin keto? And if so, what makes it keto? You can answer this for yourself. All you need to know is what a keto diet truly is.

Keto 101: The science behind the diet

Unless you love thoroughly researching diets before embarking on them, the chances are you just adopted the keto way because you heard about its effectiveness. But what makes a keto diet effective?

Well, it is the science behind it! A keto diet works by altering the way your body produces energy. While naturally, it does so by breaking carbohydrates, a keto diet encourages people to cut down on their carb intake and instead replace it with a high-fat diet.

When you do so, your body is unable to find enough carbs to burn for energy and has to resort to breaking down what is available – fat! This breakdown of fat helps with weight loss.

All keto experts recommend that your daily calorie intake should include 70 percent fat, 20 percent protein, and 10 percent net carbs during the diet.

Why is gin keto?

Now, while gin definitely doesn’t classify as a high-fat diet, it also adds nothing to your daily carb intake! Hence, when you drink the alcohol, you can rest assured that you won’t be adding any quantity to your already very limited allowed carb consumption.

You can think of it as having empty calories – that are neither giving you what you need (fat) nor what you don’t (carbs). This is what makes gin an appropriate drink to have during keto. All you need to ensure is that you don’t surpass your recommended daily calorie intake with it.

Gin: Nutritional Profile

If you are an avid reader of my guides, you might be expecting this section to be long. Sadly, this won’t be the case here, as gin barely has any nutrients! Nevertheless, 28 grams of alcohol has (and don’t have) the following:

• 65 calories
• 0 grams of fat, carbohydrates, protein, iron, calcium, or Vitamin D.
• 0.3 milligrams of sodium
• 0.001 milligrams of Vitamin B2
• 0.002 milligrams of Vitamin B1
• 0.6 milligrams of potassium
• 1.12 milligrams of phosphorous

Additionally, many say that because gin is made of juniper berries, it contains the antioxidants found in the fruit. These antioxidants can potentially help improve digestive health and arthritis. However, more research is required to prove these associations.

How to incorporate gin into your keto diet?

One thing is for certain – the answer to “is gin keto?” is a resounding yes. But you need to be careful about what you mix with the drink or what form of gin you are purchasing. As long as you end up with a drink that doesn’t add much to your net carbs, you are good to go.

Here are some mixers incorporating gin that are keto friendly. Beware: tonic is not among these, as tonic water is known to have a lot of added sugar!

Gin with lime juice

Lime is an excellent keto-friendly citrus fruit that is known for having low carbs. You can add a squeeze of lime juice to your gin to create the perfect cocktail. Usually, when added to gin, you only require a quarter of a lime, which would add approximately 1 gram of carb into your diet.

Dry Vermouth

I know what you are thinking – does this classify as a mixer? To be honest, I am not sure since it is borderline wine.

But what I do know is that it is a low-carb drink! Dry vermouth is traditionally added to gin martinis, and while the exact carb count may differ depending on what brand of dry vermouth you add to the gin, usually, one ounce of the liquid is 1 gram of carb. And you are likely to only need half an ounce of it.

Olives and Olive Juice

If you haven’t tried the combination of gin and green olives, you are missing out! Olive juice – which is basically an infusion of sorts – adds no carbs to your diet.

 Green olives, on the other hand, will add a few. For example, for every ten olives you eat, you will add 1 gram of carbs to your diet. But, because olives are also rich in fiber (0.9 grams per 10 olives), the true net carb added is only 0.1 per 10 olives.

Hence, adding olive juice and a few olives to your gin will merely enrich its flavor without boosting your carb intake.

Bonus: The Keto-Friendly Gin and Tonic

Is Tonic the only companion you want for your gin? Sadly, tonic water is full of added sugar. Hence, the traditional drink can never be keto-friendly. But you can replace the classic tonic water with a diet version to make the drink keto-friendly.

To make this keto-friendly drink, begin by either chilling your gin or adding ice to your class. Room-temperature gin just doesn’t cut it!

Then, add four ounces of diet tonic water to two ounces of pure gin. You can also choose to add diet club soda for further flavor, but keep its quantity to a maximum of one ounce. Stir it all to blend the liquids together. Add a slice of lime to it as a garnish, and serve!

Wrapping Up

To sum it up – is gin keto? It is, in its pure form. Can you add it to different mixers? Only if the items you add to it also don’t add to your net carb intake.

There might be a lot of debate about which type of alcohol is the best. And your answer may vary as per your preference. But, when you are on a keto diet, your alcohol choices might be limited, and gin would be your savior.

I am sure once you embrace it, you will love it just as much as I do! If you don’t think this drink is your cup of tea, I have researched and presented my findings about other potential keto-friendly beverages as well. Go check them out. Cheers!

Is Vodka Keto Friendly?

Is Tequila Keto Friendly?

Is Fireball Keto Friendly?

When you think of starting a diet, you automatically assume that you will have to bid goodbye to your old ways and favorite foods. However, this may or may not be true when it comes to a keto diet! Various things are surprisingly allowed during keto, and other innocuous things are not.

But what about beverages, you may wonder? Surely Kombucha – the drink that is known to improve gastrointestinal health is safe to drink during your keto diet, right? Well, depends on whether the adult beverage is keto or not.

Is Kombucha keto friendly? It depends on the method via which it is brewed and what it contains! Considering it is a form of sweet tea, it is bound to have some sugar in it – which puts it in a grey territory with keto anyway. But, just how much sugar it has governs whether or not it is keto-friendly.

Let’s explore this a bit more, shall we?

But First, What is Kombucha?

Whether or not is kombucha keto is a question that should ideally come after understanding what the beverage is, to begin with. If you are already an avid kombucha drinker, I would advise you to skip this section. For the rest of you, here is an overview of the drink that has slowly been increasing in popularity.

Crash Couse on Kombucha

Simply put, Kombucha is a fermented drink that is made from sugar, tea, yeast, and bacteria. The mixture of these ingredients creates a liquid rich in vitamin B and vinegar. It is available in various flavors, which makes it a favorite of many.

Compared to a carbonated drink, it is considered to be a fairly low-calorie beverage which is why the question of whether or not is kombucha keto even a question worth pondering over!

And there is a history behind it too! In fact, the drink can be traced back to as early as 220 B.C. Initially, it was thought to have marvelous health benefits like managing cancer or blood pressure. But these benefits aren’t yet backed by evidence. However, it has various probiotic benefits, like improving gastrointestinal health.

How is it made?

Do you wish to learn more about the Kombucha-making process? Well, it begins by adding tea leaves, sugar, and water. Different brands use varying tea leaves, and this is why many kombuchas taste different.

After brewing the tea, yeast and bacteria are added to it to begin the symbiotic process whereby the sugar from the concoction feeds the bacteria to allow for its growth. Excessive fermentation also allows for carbonation to occur, creating fizziness in the beverage that we are accustomed to.

This occurs because most of the added sugar is consumed by the yeast during the fermentation process, creating alcohol and carbon dioxide. The alcohol production is what gives Kombucha its classic tart taste, while the remaining sugar makes it slightly sweet.

This is where things start to vary. While some manufacturers add additional sweeteners to the drink to make it sweeter, others don’t.

Snapshot of Nutritional Profile

Is Kombucha keto friendly? I’d say it is first important to see if the beverage has any beneficial nutrients, to begin with. And if its nutrients have any red flags in terms of keto requirements. For this, you need to know its nutritional profile.

Overall, Kombucha is devoid of any fats, protein, or fiber. However, it does contain carbs and added sugar (depending on the manufacturer).

Is Kombucha Keto Friendly?

This brings us back to the question I posed in the beginning – is kombucha keto friendly? I have mentioned that the answer to this question isn’t a resounding no or yes. Instead, it depends on the Kombucha in question.

But then, how would you know whether the Kombucha you want to drink is keto or not? Simple. You just need to understand the keto process beyond being just another diet.

The Keto Process

The keto diet relies on your body undergoing the ketosis process – breaking down fat instead of carbohydrates for energy.

To do this, this diet encourages people to cut back on their net carb intake and increase their fat and protein consumption. This way, the body is unable to find enough carbs to break down for energy, thereby switching to breaking down fat.

According to keto experts, ideal keto constitutes a daily diet made up of 70 percent fat, 20 percent protein, and 10 percent carbs. Hence, you need to be very careful about the number of carbs in the food you eat – what may seem less to you can end up causing you to exceed the low amount of carbs allowed.

The Kombucha Keto Dilemma

For a diet to be keto, the net carbs need to be very low and the fat consumption high. Sadly, Kombucha doesn’t have any fats in them. While it doesn’t tick that box, it does have low carbs (depending on which Kombucha you drink).

This brings us to my conclusion mentioned above. Is kombucha keto friendly? Only if it doesn’t have added sugars in it.

When buying the drink, make sure to see if added sugar and sweeteners have been introduced to it. While the initially added sugar isn’t of much harm as it is used up by the yeast and bacteria, any sugar added after the fermentation process can be harmful to your keto journey.

Check the labels to see the number of carbs and sugar in the given Kombucha. Depending on how many net carbs are in the rest of your diet, you can decide whether the given amount of sugar in the drink is something you can live with.

Calories of Kombucha: How Many and What?

According to WebMD, a cup of Kombucha (which amounts to eight ounces of liquid) has:

30 calories

No protein, fat, or fiber

7 grams of carbohydrates

B vitamins, including niacin, B6, B12, Folate, Riboflavin and Thiamin

Additionally, it is also equipped with a healthy antioxidant called EGCG because of the tea leaves it has. Overall it is a low-fat and low-calorie drink.

Homemade Keto Friendly Kombucha Recipe

Here's a simple and keto-friendly recipe for making kombucha:

Ingredients:

• 8 black tea bags
• 8 cups of water
• 1 cup of granulated erythritol or other keto-friendly sweetener
• 1 cup of pure kombucha from a previous batch (or store-bought, unflavored)
• 1 scoby (symbiotic culture of bacteria and yeast)

Instructions:

1. Brew the tea by steeping the tea bags in boiling water for 10-15 minutes.
2. Remove the tea bags and add the sweetener to the tea, stirring until it dissolves.
3. Allow the sweet tea to cool to room temperature.
4. Once cooled, pour the sweet tea into a large glass jar (at least 1-gallon size).
5. Add the kombucha to the jar and gently stir.
6. Add the scoby to the jar, making sure it is completely covered by the liquid.
7. Cover the jar with a clean cloth and secure with a rubber band.
8. Place the jar in a warm, dark place for 7-14 days, depending on the desired level of carbonation and tartness.
9. After 7-14 days, taste the kombucha. If it is to your liking, remove the scoby and reserve 1 cup of the kombucha to use as a starter for the next batch.
10. Pour the kombucha into bottles, leaving about 1 inch of headspace.
11. Store the bottled kombucha in the refrigerator for 1-2 days to allow the carbonation to build up.
12. Enjoy your keto-friendly kombucha!

Note: It's important to always keep the jar, scoby, and utensils clean to avoid contamination.

The Kombucha Benefits

Unless you are already a fan of the drink, you might wonder if introducing Kombucha into your keto diet is worth it, given the amount of effort it takes to decipher whether it is keto or not. I will let you make that judgment for yourself.

But, as an avid subscribed to kombucha culture, I can tell you why I love this drink. It is because it helps me realize various health benefits, which I wanted to continue enjoying during my ketogenic diet as well. Here are some of the major ones.

1. It is full of probiotics

During the fermentation process of Kombucha, a lot of bacteria grow in it. These lactic-acid bacteria are known to provide the drink with probiotics that can help improve gut health, reduce inflammation, and aid digestion.

2. Has similar effects to green tea

Mostly, the tea leaves used in Kombucha are green tea. And if you have ever had or heard about green and herbal tea, you may know that it is known to boost the burning of calories, promote belly fat loss, manage blood sugar levels and improve cholesterol.

Considering that Kombucha is made from it as well, it is safe to conclude that the drink would also sport similar benefits.

3. It is full of antioxidants

Although these claims have to be substantiated by scientific evidence, many claim that Kombucha seems to have positive effects on your liver by reducing liver toxicity because it contains antioxidants. Antioxidants help the body in fighting free radicals that have the potential to damage cells.

4. Kills harmful bacteria

During the fermentation process, acetic acid is produced in Kombucha. This is a known product of vinegar as well. Acetic acid is known for killing harmful bacteria and microorganisms. Hence, Kombucha, by extension, has strong antibacterial properties that can help in fighting off infections.

5. May help in managing Type 2 Diabetes

This is another benefit that needs further research on humans. But, in rats, a study discovered that Kombucha could help in slowing down the digestion of carbs, thereby helping in managing blood sugar levels.

Since green tea itself is known for improving blood sugar levels, Kombucha, which is made specifically out of green tea leaves, is likely to further have this benefit.

Wrapping Up

I am sure by now you understand why the answer to “is kombucha keto friendly?” not straightforward.

Whether or not something is keto-friendly depends on the number of carbs it has. And since this can vary from one Kombucha to another, depending on whether its manufacturers have added additional sugar to it, there can’t be a single answer to this question.

So, if you want to continue drinking Kombucha during your diet or are swayed by its potential benefits and wish to give it a try, always look at the labels to identify whether you can safely drink it without hurting your ketosis.

And if you are wondering what to accompany the beverage with (hint: food with high-fat content), head over to my other guides to find good keto-friendly options.

Till then, enjoy your Kombucha!

If you'd like to learn more about keto friendly foods, please click on one of the links below:

Is Coffee Keto Friendly?

Is Bang Keto Friendly?

Is Vodka Keto Friendly?