Is Orange Juice Compatible with a Keto Diet?

Imagine starting your day with a refreshing glass of orange juice, but then finding out it’s not keto-friendly. Don’t worry, it’s better to hear the bad news first. Only then can you truly appreciate the good news that follows.

Let’s dive into the realm of keto and beverages. Brace yourself, because you might have to bid farewell to some of your favorite drinks. Here’s a breakdown of the beverages you should avoid:

Soft Drinks: Not Just Coke

It’s no surprise that Coke is not the only culprit in the soda aisle. In fact, Coke, Pepsi, Dr. Pepper, and RC Cola all contain around 40 net grams of carbs per can. Even Sprite, ginger ale, and 7-Up aren’t far behind in terms of carb content. As we move up the ladder, root beer and orange sodas average around 45-50 grams of carbs, while Mountain Dew Code Red takes the crown with a staggering 77 grams of net carbs.

Fruit Juice: Not as Innocent as it Seems

Sure, fruit juice might seem like a healthier alternative to soda, but it’s not ideal for a keto diet. Fruit, just like its juice, is rich in fructose, a form of sugar. While grapefruit juice is slightly lower in carbs compared to orange juice, apple, pineapple, cranberry, and grape juices contain even more carbs. Sadly, fruit smoothies are generally off-limits as well, unless they incorporate a small amount of berries, which tend to be lower in carbs compared to most fruits.

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Energy Drinks and Sports Drinks: A No-Go

Unfortunately, energy drinks and sports drinks are not keto-friendly either. They often contain excessive amounts of added sugars or unhealthy high-fructose corn syrup. From Red Bull’s 26 grams of net carbs to Rockstar’s 61 grams, these drinks can quickly kick you out of ketosis. Even Gatorade, with its seemingly healthy image, has 16 grams of carbs per serving, nearly reaching your daily carb limit. To replenish your energy levels, consider adding protein powder and electrolytes to keto-friendly drinks instead.

Milk: Not Your Best Friend on Keto

Dairy milk, although not packed with fructose like fruit juice, contains lactose, which is also known as milk sugar. Even a small glass of milk, with its “only” 12 net carbs, can consume a significant portion of your daily carb allowance on a strict keto diet. Sadly, 2% and skim milk have just as many carbs as full-fat milk, so there’s little room for much else.

Beer: A Grainy Dilemma

Yes, beer made it onto the naughty list too. Its grainy composition spells trouble for keto dieters, as grains are rich in carbs. Guinness contains 14 grams of carbs, while Bud and Heineken both have 11 grams. But don’t worry, there’s a flicker of good news about beer coming up.

Diet Drinks: The Debate Continues

The keto world has mixed opinions on diet sodas and drinks with sugar substitutes claiming to have minimal or zero carbs and calories. Logically, they should be fine for low-carb diets. However, research suggests these beverages aren’t just unhealthy (increasing the risk of diabetes and weight gain), but their artificial sweeteners may also trigger cravings for real sugar, which could sabotage a keto diet. Most experts recommend avoiding zero-calorie, sugar-free, and zero-carb sodas on keto. If you absolutely can’t resist, you might find some keto-friendly sodas sweetened with pure stevia or monk fruit sweetener.

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To make matters worse, almost all of the coffee and mixed drinks available at Starbucks fall victim to high sugar and carb content, making them unsuitable for keto dieters.

But fret not, for the bright side awaits us. There are keto-friendly substitutes for these off-limits beverages that are not only compatible with your diet but also tantalize your taste buds.