Are there any low-carb juices?
Juicing fruits and vegetables is a popular way to get more nutrients into your diet. However, most juices contain a lot of natural sugars, so they may not be suitable for low-carb diets like keto. Fortunately, there are some low-carb juice options that can fit into a keto lifestyle.
What are low-carb juices?
Low-carb juices are juices made primarily from low-glycemic vegetables and fruits. These juices typically have 5-10 grams of net carbs per serving or less. Some examples of low-carb juice ingredients include:
- Cucumbers
- Celery
- Kale
- Spinach
- Collard greens
- Broccoli
- Cabbage
- Lemon
- Lime
- Strawberries
- Raspberries
- Blackberries
- Blueberries
Higher carb fruits like apples, oranges, pineapple, and grapes should be avoided or used sparingly in low-carb juices. Herbs like mint and ginger can also add flavor without adding many carbs.
Benefits of low-carb juices
Here are some of the top benefits of drinking low-carb juices:
- Increased vegetable intake – Juicing makes it easy to consume a variety of veggies.
- Vitamins and minerals – Juices provide important micronutrients.
- Phytonutrients – Juicing gives you high doses of beneficial plant compounds.
- Hydration – Juices can help you meet your fluid needs.
- Weight management – Replacing higher carb drinks with low-carb juice may promote weight loss.
- Blood sugar control – The fiber and nutrients in low-carb juices support healthy blood sugar levels.
Lowest carb vegetable and fruit juices
If you’re following a very low carb diet, these juices with 5 grams of net carbs or less per serving are good options:
| Juice | Serving Size | Total Carbs | Net Carbs |
|---|---|---|---|
| Cucumber juice | 1 cup | 3.5g | 2.5g |
| Celery juice | 1 cup | 2g | 1.5g |
| Spinach juice | 1 cup | 2.5g | 1.5g |
| Kale juice | 1 cup | 5g | 3g |
| Lemon juice | 1 cup | 11g | 1g |
| Lime juice | 1 cup | 10g | 0g |
Low-carb fruit and vegetable juice combinations
You can make delicious low-carb juices by mixing and matching the following ingredients:
| Juice 1 | 1 cucumber | 5 celery stalks | 1/2 lemon | Small handful of mint |
|---|---|---|---|---|
| Juice 2 | 1 cucumber | 1/2 head romaine lettuce | 1 cup spinach | 1 lime |
| Juice 3 | 4 celery stalks | 1/2 head cabbage | 1 cup kale | 1 lemon |
| Juice 4 | 1 cucumber | 1 cup strawberries | 1/2 lemon | Small handful of basil |
| Juice 5 | 1/2 head broccoli | 1 cup raspberries | 1/2 lemon | 1-inch knob ginger |
Are fruit-only juices low carb?
Most fruit juices are not inherently low in carbs, even if they don’t have added sugars. Here are the net carbs in 1 cup of pure fruit juice without added sweeteners:
| Fruit Juice | Net Carbs |
|---|---|
| Orange juice | 16g |
| Apple juice | 25g |
| Grape juice | 22g |
| Pineapple juice | 16g |
| Cranberry juice | 18g |
| Prune juice | 17g |
As you can see, most fruit juices have too many net carbs to fit into a keto diet. An exception is lemon/lime juice, which has minimal carbs. Berries like strawberries and raspberries can also be used sparingly.
Tips for making low-carb juices
Here are some tips to make delicious low-carb juices at home:
- Use a vegetable-to-fruit ratio of at least 2:1.
- Add healthy fats like coconut oil, avocado, or nut butters to make it more filling.
- Mix in collagen peptides or unflavored protein powder for a protein boost.
- Use lime or lemon juice to add flavor without carbs.
- Flavor with fresh herbs like mint, basil, cilantro, or parsley.
- Spice it up with fresh ginger, cinnamon, turmeric, or cayenne pepper.
- Dilute higher carb juices with sparkling water or club soda.
- Sweeten with non-nutritive sweeteners like liquid stevia if needed.
Are store-bought low-carb juices available?
As low-carb diets have grown in popularity, more companies have started offering pre-made low-carb juice options. Here are some widely available brands to look out for:
| Brand | Low-Carb Options |
|---|---|
| Evolution Fresh | Green Devotion, Sweet Greens and Lemon |
| Jamba Juice | Orange Carrot Karma, Green Fusion |
| Juice Press | Brussels Sprout, Spicy Greens |
| Suja | Green Supreme, Celery Tonic |
| Bolthouse Farms | B Greens, Green Goodness |
However, store-bought juices can be expensive compared to making your own. Check the label carefully and be aware that many low-calorie juices rely heavily on fruit juices which may be higher in carbs.
Possible downsides of juicing
While juicing has many benefits, there are some potential downsides as well:
- Juices lack the fiber found in whole fruits and vegetables which may be satiating.
- It’s easy to over-consume calories and carbs if you drink large amounts of juice.
- The phytonutrient content may be lower than eating blended produce.
- Juices made from high-oxalate foods like spinach may be high in oxalates.
- The sugar and acidity can damage tooth enamel when consumed frequently.
- Fresh juices don’t keep well and some nutrients may degrade over time.
For these reasons, it’s best to enjoy juices in moderation as part of an overall low-carb diet focused on whole, minimally processed foods.
Conclusion
It’s absolutely possible to enjoy delicious low-carb juices on a keto diet. Focus on juices made primarily from low-carb vegetables like cucumber, celery, leafy greens, cabbage, and herbs. Stay away from high-sugar fruit juices and keep overall juice intake moderate. With the right ingredients and recipes, you can make flavorful low-carb juices at home or find some store-bought options.