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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.