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KETO DRINKS

Is Coconut Water Keto Friendly? [The Ultimate Sports Drink?]

I don’t know what it was, but I was introduced to coconut water through my CrossFit gym at the time. EVERYONE was on the coconut water bandwagon. In fact, it has more than ten times the amount of potassium than most sports drinks you’ll find on the shelves at the supermarket, but the question remains if coconut water is keto friendly or not?

Coconut isn't a recommended beverage while following a keto diet due to its high carbohydrate content. Depending on the brand, an 8 oz. cup of coconut water will have between 7 and 15 grams of net carbohydrates, making it not an ideal beverage choice while in ketosis.

And it makes sense; coconut water is basically like a natural sports drink that can help replenish lost electrolytes and provide hydration from a workout, especially potassium. 

In this article, I’ll go over when drinking coconut water may be acceptable, how many carbohydrates are in coconut water, the health benefits, and keto friendly alternatives worth considering.

IS COCONUT WATER KETO FRIENDLY PINTEREST

Can You Drink Coconut Water On A Keto Diet?

For most people, drinking coconut water on a ketogenic diet is a no go.

However, if you’re sticking to a minimal amount of less than 8 oz or so, it may be possible that you can fit in a small glass. 

Just remember, all of those carbohydrates will go towards your daily total and take from other, more filling and nutrient-rich sources of carbohydrates, such as green leafy vegetables.

For athletes or highly active individuals, there may be a time and place when coconut water is a viable option when following a targeted ketogenic diet (TKD) or cyclical ketogenic diet (CKD).

But that’s a whole other can of worms that doesn’t apply to most individuals. 

Though, if you’re interested, feel free to drop a comment below for a response.

How Many Carbs Are In Coconut Water?

On average, an 8 oz. serving of coconut water has ~7g of net carbohydrates (just depends on the brand) with some as high as 15 grams per 8 oz., which isn’t too bad when comparing it to 8 oz. of soda

… which sets you back 26 grams of carbohydrates.

  • Read: Can You Drink Diet Coke On Keto?

However, for most individuals, it’s simply not worth spending your carbohydrates on a small serving of coconut water, that is unless you want some for one reason or another.

Bear in mind, most cartons or cans of coconut water are between 24 and 32 oz. So drinking an entire can of coconut water isn’t advised. 

Drinking an entire can of coconut water would set you back upwards of 30 grams of carbohydrates.

Even the smaller coconut waters I’ve seen from brands like Vita Coco or Zico will still have ~15g of carbohydrates for an entire carton.

Some coconut water beverages also have added sugars, thus raising the carb count. Make sure you check the label if you decide to indulge in a sip.

The Benefits Of Coconut Water

That being said, people love coconut water due to it being as close to a natural sports beverage as you can get.

Coconut water may be the perfect beverage for athletes looking to restore hydration and replace lost electrolytes. 

A study found that coconut water restored hydration after exercise similar to that of an electrolyte-enhanced sports beverage, and better than plain water. 1https://www.ncbi.nlm.nih.gov/pubmed/12056182 2https://www.ncbi.nlm.nih.gov/pubmed/17883020

Coconut water is also delicious and not sickly sweet like many sports beverages.

While electrolytes are crucial, especially while following a ketogenic diet, coconut water is just too high in carbohydrates for most people to make it worth consuming. 

There are other lower carbohydrate alternatives for those looking to replenish lost electrolytes.

Alternatives To Coconut Water

While coconut water may not be the most ideal or ideal at all, for those following a ketogenic diet, what else can you drink?

Technically, most sugar-free sports drinks are relatively safe to drink while following a ketogenic diet. 

These include drinks such as Propel fitness water, Mio electrolyte water enhancer, and even your favorite sugar-free energy drinks like Bang, Rockstar, and Reign. 

To read up on any one of those, take a look at any one of the articles above.

However, most sports drinks you’ll find locally won’t have nearly as much potassium as coconut water. 

For drinks with a sufficient amount of electrolytes, including potassium, I would recommend:

  • Keto Vitals Electrolyte Powder
  • LMNT Recharge
  • Zip Fizz (You may be able to find this at Costo if you have access)

The Takeaway

Coconut water is a delicious beverage that’s not overly sweet and rich in electrolytes, especially potassium.

Unfortunately, though, coconut water has too many carbohydrates for me to recommend it as being keto friendly for most individuals.

However, if consuming 8 oz. or less, which has ~7g of carbohydrates, you may be able to fit in a small amount here and there if you wanted to.

Instead, stick to sugar-free sports drinks like Propel fitness water, G-Zero, Powerade Zero, or purchase an electrolyte beverage formulated with keto dieters in mind such as Keto Vitals Electrolyte Powder or LMNT Recharge.

Is Sparkling Ice Keto Friendly? [Everything You Should Know]

After browsing my local Costco, I ran into this new drink called sparkling ice, so I wanted to see if this was something I could indulge in from time to time on a keto diet. Basically, is sparkling ice keto friendly?

Sparkling ice is perfectly acceptable to consume for people following a keto diet. Sparkling ice contains no calories or carbohydrates, meaning it will not affect ketosis. It can be great as a stand-alone beverage or to make keto treats such as sugar-free popsicles.

I get it, drinking plain water can be boring sometimes. I’ll admit that I indulge in a sugar-free beverage here and there, especially something like a Diet Coke or sugar-free energy drink. 

  • Purchase sparkling ice variety pack here

In this article, I’ll go over why you may or may not want to indulge in sparkling ice, the ingredients in sparkling ice, whether it’s healthy or not, and even some exciting recipes incorporating sparkling ice.

IS SPARKLING ICE KETO FRIENDLY PINTEREST

Is Sparkling Ice Keto?

First, keto is neither a food or a drink.

 Keto is a metabolic state that describes the increased production of ketones in the liver after following a very low-carbohydrate diet. 

Some items may be more “keto-friendly,” which is usually based upon how many carbohydrates it has relative to the portion size.

Sparkling ice fits the bill of being keto friendly, so you should be able to enjoy it while following a ketogenic diet. 

Does Sparkling Ice Have Carbs?

Sparkling ice keto nutrition label

Sparkling ice, regardless of the flavor, has no calories, which means no carbohydrates.

Sparkling ice gets its sweet flavor from Sucralose, more popularly known as Splenda, which is a non-nutritive sweetener.

Non-nutritive sweeteners are either zero or low-calories alternatives approved by the Food and Drug Administration (FDA). They are referred to as non-nutritive because they do not offer a significant source of any nutrition.

What’s In Sparkling Ice?

SPARKLING ICE KETO FRIENDLY INGREDIENTS

The main ingredients in sparkling ice are:

  • Carbonated water
  • Malic acid
  • Fruit and vegetable juice (for color)
  • Natural flavors
  • Potassium Benzoate
  • Citric acid
  • Sucralose
  • Green tea extract

To expand on some of the less commonly known ingredients a little further:

Malic acid

Malic acid is naturally found in fruits such as blueberries and cherries. 

In food or drinks, magic acid is used to acidify and flavor to prevent discoloration and also adds a sour taste to food and beverages, which is why I’m guessing sparkling ice includes it.

Fruit and vegetable juice

You may be thinking wait a minute… if there are fruit and vegetable juice, how is it keto friendly?

The use of the juice in sparkling ice is only to give it a natural color, without those pesky food colorings. The amount in each bottle is so minuscule it doesn’t offer any substantial amount of carbohydrate.

Potassium Benzoate

Potassium benzoate is another ingredient commonly used by food manufacturers as a preservative, but may also contribute slightly to its flavor.

Citric acid

Citric acid is another naturally found acid in citrus fruits, especially in fruits like lemons.

However, the citric acid found in food and drink products is more than likely to be artificially manufactured. The use of citric acid in drinks like sparkling ice is to boost the acidity, enhance flavor, and act as a preservative. 3https://www.accessdata.fda.gov/scripts/cdrh/cfdocs/cfcfr/CFRSearch.cfm?fr=184.1033 

Green tea extract

Green tea extract is a concentrated form of green tea, which is a great source of antioxidants, which may also promote a range of health benefits. 2https://www.tandfonline.com/doi/full/10.1080/07315724.2006.10719518 

Green tea is also one of the only effective supplements that may slightly aid in weight loss. For more information, check out my following articles.

  • Read: Can you take fat burners on keto
  • Read: The best supplements for a ketogenic diet

What Are The Different Flavors Of Sparkling Ice?

Different flavors of sparkling ice keto friendly drink

As of writing this, sparkling ice currently has 17 different flavors, which are all keto friendly.

  1. Grape raspberry
  2. Black cherry
  3. Black raspberry
  4. Pomegranate blueberry
  5. Cherry limeade
  6. Strawberry watermelon
  7. Strawberry lemonade
  8. Kiwi strawberry
  9. Pink grapefruit
  10. Peach nectarine
  11. Orange mango
  12. Crisp apple
  13. Coconut pineapple
  14. Classic lemonade
  15. Ginger lime
  16. Coconut limeade
  17. Lemon-lime

Is Sparkling Ice Healthy?

There’s nothing in sparkling ice that hasn’t been approved by the Food and Drug Administration (FDA) to be safe for human consumption.

However, everyone’s different, and indeed some ingredients in products may affect one person and not another.

In terms of ketosis, there’s nothing in sparkling ice that would cause it to prevent or kick you out of ketosis. 

Sucralose, popularly known as Splenda, has zero carbohydrates and has a glycemic index (GI) of zero, which means it does not affect blood glucose or insulin levels.

Why You Shouldn’t Drink Sparkling Ice

While sparkling ice and other sugar-free beverages may be ok to drink on a ketogenic diet, it doesn’t mean that you should drink them.

For some individuals, having a sweet taste in their mouth may open the “flood gates” to additional cravings.

If this is you, it may be best to avoid drinking sparkling ice and other sugar-free beverages. 

But you’re an adult, so you do you.

Sparkling Ice Keto Recipes And Ideas

So now that you know sparkling ice may be enjoyed while following a ketogenic diet, I bet you never thought of using it to make unique drinks and cocktails. 

Here are a few keto friendly sparkling ice recipes that you may enjoy on a ketogenic diet.

Keto sparkling ice and heavy whipping cream

Yes, a simple, but delicious treat to be enjoyed in moderation is taking a tablespoon or two of heavy whipping cream (HWC) and pouring your favorite flavor of sparkling ice or crystal light on top.

  • Read: Want to learn more bout HWC on keto?

Sparkling cocktail

For the adults out there, a little vodka and sparkling ice is a refreshing way to enjoy a beverage in the summer while sitting on the patio.

Try sprucing up your cocktail with flavored vodkas and your favorite sparkling ice beverage. 

  • Read: Can you have alcohol on a ketogenic diet?

Popsicles 

Bust out that popsicle mold or ice tray and make some popsicles or ice cubes with your favorite sparkling ice flavors. 

You could also try adding in a few berries to spruce it up a bit.

The Takeaway

If you need a little change-up from drinking water all the time, something like sparkling ice or propel fitness water can make the perfect keto friendly alternative to have a little sweetness in your day.

However, it’s probably best not to replace ALL of your water intake with sparkling ice and other sugar-free beverages. 

  • Purchase sparkling ice variety pack here

Everything in moderation.

Here are a few other related topics you may be interested in if you like sparkling ice.

  • Read: Is mio keto friendly
  • Read: Can you drink Coke Zero on keto?

The Ultimate Keto Friendly Alcohol Guide [EXACT ONES]

Keto and alcohol, can the two go together?

Even I love a drink or two now and then. A nice bottle of wine or a glass of pappy van winkle and you have my attention, but can you drink alcohol on keto and still see results?

One question I get most is can you drink alcohol on the keto diet? You can drink alcohol on keto. In fact, you may even see an increase in your ketone readings after a drink or two. However, some options are better than others and it’s probably best you stay away from most mixed drinks and non-light beers if staying in ketosis is a priority.

Another question pertaining to keto and alcohol I seem to get… the dreaded question of Is alcohol keto? 

And just like food, there Is really no such thing as “keto drinks” or “keto foods.” There may be options that are more keto friendly, but no food or drink is inherently keto or not keto.

Remember,  keto is a metabolic state  not a specific group of foods or drinks. Meaning, you can literally eat or drink anything and be in ketosis.3 Some foods are not ideal since they contain too many carbohydrates to make it worth eating, but if you can fit it within your carbohydrate allotment and really want it, then go for it.

Keto and alcohol pinterest cover

Keto and alcohol

Many people don’t associate alcohol as containing calories, but as with anything… those calories can add up and sabotage your weight loss efforts.

Alcohol, the fourth macronutrient

Most people are familiar with the three macronutrients (protein, carbohydrates, and fat). What you may not know (or do) is that alcohol is actually the fourth macronutrient.

Broken down by calories per gram:

  • Carbohydrates have 4 calories per gram
  • Protein has 4 calories per gram
  • Fat is 9 calories per gram
  • Alcohol contains 7 calories per gram

What happens when you drink alcohol on keto?

When alcohol is consumed on a ketogenic diet, less fat loss may be occurring, but only temporarily. Since we process alcohol through the liver, and ketone production occurs in the liver, my educated guess is we will convert less free fatty acids to ketones while the alcohol is being cleared from the body.

Here’s a brief rundown of “keto approved” alcohol you can include on your keto diet.

Within moderation.

Low carb beer: While I love me a good craft beer, more than you can imagine… most of them are not as “keto friendly” as other alcoholic options. When consuming beer, it‘s best to stick to light beers such as budweiser select 55, miller 64, michelob ultra, miller lite, etc.

Unfortunately, you can say goodbye to IPAs and stouts if your goal is to stay in ketosis.

Wine: Dry red and dry white wines will carry on average 4-5 net carbs per 5 oz. glass. It’s best you‘re careful with choosing which wine as sometimes they are packed with some added sugars.

I recommend a company by the name of Dry Farm Wines who lab tests different wines to make sure they are all natural, additive-free, and with no added sugars.

In short, a glass of wine can easily fit into your daily routine.

Liquor: Most hard liquors are 40% alcohol (80 proof) and contain zero carbs or added sugars. The problem arises when you want to mix your hard liquor with something sugary.

Hard liquor is your best bet if carbs are a concern, and it’s best to stick to it straight.

Hard Seltzer: Hard seltzers are all the rage as of 2019. The two most notable and keto friendly options are White Claw Hard Seltzer and Truly Hard Seltzer which have, on average, 2 grams of net carbs per 12 oz. can.

Below, you’ll find a more complete breakdown of alcoholic drinks on keto to opt for versus sugar filled mixed drinks that can set you back.

Keto Friendly Liquor

keto and alcohol pappy

We‘ll start off with hard liquor since it‘s the easiest. Almost ALL hard liquor is carb free, meaning 0 grams of carbs, so it’s almost pointless to give you a list and breakdown of keto friendly hard liquor along with their net carb count.

…. because they all are.

Whether you‘re a keto and whiskey fanatic like me or enjoy yourself some tequila, basically all liquors are carb free so long as you are not putting in any sugary mixers or liqueurs.

Most hard liquors are about ~100 calories and 0 net carbs per 1.5 oz shot.

If you really want to mix it with something I would recommend seltzer water or a sugar-free mixer like zevia mixers.

 It’s important to note that seltzer water AKA tonic water and club soda are different things. Club soda is full of sugar, so make sure your bartender isn’t pouring that in when you ask for seltzer, sparkling, or water con gas. 

Want to learn more about some liquor options from Asia? In particular, sake and soju, the two most popular liquors in Asia.

  • Read: Is Sake Keto Friendly?
  • Read: Is Soju Keto Friendly?

Keto friendly beer options

If you‘re a craft beer guy like myself, you’ll be sad to know most craft beers ARE NOT keto friendly. If you‘re one of those that like a michelob ultra or a bud light, you may be in luck.

Which in that case, I‘d probably just opt for water.

I kid… kind of.

Unfortunately, with beer, they are all usually packed with carbs making them less than ideal if staying in ketosis is a priority.

However, there are plenty of lower carb options if you want a beer from time to time. Below is a list of some popular “keto-friendly” beers you may indulge in occasionally.

KETO FRIENDLY LOW CARB BEERS KETO ALCOHOL

Low carb beer

BeerCalsCarbsABV
Bud Light1106.6g4.2%
Bud Select 55551.8g2.4%
Miller 64642.4g2.8%
Busch Light953.2g4.1%
Natural Light953.2g4.2%
Michelob Ultra952.6g4.2%
Miller Lite963.2g4.2%
Coors Light1025g4.2%
Corona Light995g4.5%
Greens Trailblazer119.54.7%
Amstel Light955g3.5%
Keystone Light1045g4.1%
Heineken Light996.8g3.3%
Yuengling Light998.5g3.6%

Keto friendly wine options

Can you drink wine on keto? Except for dessert wines, such as ports and sherries, most red and white wines will set you back ~120 calories and 3-5 net carbs per 5 oz pour making them ok to drink occasionally

Also, the sweeter the wine like a Riesling or Moscato will be higher in net carbs… which makes sense.

Just a fair warning, there may be certain wines (usually cheaper wines) that put in additives or even added sugars so be cautious.

Below is a list of red and white wines along with their calorie and net carb content per 5 oz pour.

Best wine for keto

Red WineCalsCarbs
Pinot Noir1203.4g
Cabernet1203.8g
Syrah1203.8g
Merlot1203.7g
Zinfandel1304.2g
Malbec1254g
Tempranillo1254g
Grenache1204g
White WineCalsCarbs
Pinot Blanc1203g
Pinot Grigio1203g
Chardonnay1253g
Riesling1306g
Champagne1503g
Muscato1308g
Sauvignon Blanc1254g
Gewürztraminer1307g

Why Drinking Alcohol On Keto May Not Be Ideal

If your goal is fat loss, there may be reasons why you may want to avoid alcohol on keto. For starters, your calories can be better spent on solid food rather than liquid…

But I get it, you want to indulge once in a while.

Will impair fat loss… TEMPORARILY

One of the biggest reasons why you should pass up on that glass of wine is that when you consume alcohol, it will almost completely impair the body’s use of fat for fuel. In short, you will  temporarily  stop burning fat while the alcohol is being cleared from your body.

Can be dangerous… IN EXCESS

Excessive alcohol intake while in ketosis can cause runaway acidosis to develop which is potentially very dangerous. Just like type 1 diabetics risk diabetic ketoacidosis (DKA) 2Since diabetics regulation of blood sugar is impaired, they run the risk of building up dangerous levels of ketones in their blood. Alcoholics also risk building up high levels of ketones in their blood whether or not on a ketogenic diet.

Moral of the story… drink in moderation.

You get drunk… QUICKER

This may be a good thing or a bad thing depending on how you want to look at it.

Stored carbohydrates and carbohydrate-rich food slow down the metabolization of alcohol. Being in ketosis is a surefire way to feel the effects of alcohol much quicker since there‘s less glycogen stored to offset the alcohol.

You may not make the best decisions

Whether keto or not, being alcohol-impaired may lead us to make decisions we might not have otherwise made while sober. This is the part where you find yourself waiting for a slice of pizza or a greasy burrito at 2 am.

You know it‘s true!

Best Tips For Drinking Alcohol On Keto

If you are going to have that occasional drink, try to utilize the principles below. It goes without saying, but I'll say it anyway… always drink in moderation!

Stick to hard liquor

When in doubt, hard liquor is your best bet. Not only does hard liquor contain virtually no carbohydrates, but you also get more bang for your buck.

Just watch out for sugary mixers if you are mixing your alcohol.

Stay hydrated

Alcohol causes you to excrete water. On a ketogenic diet, we need to increase our water and electrolyte intake to offset the lack of carbohydrates. 3For every gram of glucose our body holds on to ~3g of water.

Combine the increased water excretion of alcohol along with a ketogenic diet and you may find yourself dehydrated or with an electrolyte imbalance. Try to drink a glass of water in between alcoholic beverages if having more than one.

Going back to hard liquor and mixers… a sugar-free electrolyte drink like Powerade zero might make a good substitution to mix with things like vodka.

Meal prep

Going back to making bad decisions when slightly intoxicated… Sometimes having a game plan for after a night of drinking can save you from “accidentally” bingeing. Having keto friendly options ready to grab might save you from blowing your whole diet.

Keto Alcohol Mixed Drinks

Alcohols and mixers to generally avoid on keto

Dessert wines

Dessert wines such as port and sherries are relatively high in carbohydrates with ~10-15g per 3 oz. serving. Not the worst, so if you have a glass be mindful of your portion size.

Sweet wines

Sorry ladies, Stella Rosa, Moscato, and Riesling are not your friends when it comes to being low in carbs. Again, if you‘re gonna have a small glass you might still be ok.

But we all know one glass turns into the bottle.

Sangria / Margarita mix

These mixes are usually pure sugar, avoid if possible.

Wine coolers

Do people still drink these?

Liqueurs

Liqueurs, different from liquor, is usually a combination of syrup and liquor. Some more popular liqueurs include triple sec, baileys, Jagermeister, Grand Marnier, an amaretto.

While most people don’t really drink these straight, they can be mixed with a lot of other drinks to make certain cocktails. A 1.5 oz serving may knock you back a good ~10-20 carbs.

LiqueurCalsCarbs
Grand Marnier11510g
Curacao11011g
Chambord15017g
Midori12017g
Triple Sec19017g
Jagermeister15517g
Kahlua14022g
Amaretto16526g
Baileys15011g
Cointreau14011g
Soco1004g

Keto and alcohol… Putting it together

There’s no reason you can’t enjoy a drink or two while on a ketogenic diet, just realize that fat burning will slow down temporarily.

Also, alcohol contains calories and ultimately, you will need a caloric deficit if fat loss is your primary focus.

That said, depending on if you look at it as a good or a bad thing, people report that alcohol affects them more and quicker on a ketogenic diet. People also report some of the worst hangovers after they consume alcohol on keto.

I don’t know about you, but I’m all for being a cheap date.

Just remember, there are no long term studies on the effects of alcohol consumption so be responsible.

Do you occasionally have a drink or two while living a keto lifestyle? Let me know your thoughts and comments down below.

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