Can I drink cranberry juice on keto?

The keto diet has become one of the most popular diets for weight loss. By dramatically reducing carbohydrate intake and replacing it with fat, the keto diet puts the body into a metabolic state called ketosis. In ketosis, the body becomes incredibly efficient at burning fat for energy. But with carb intake restricted to as little as 5% of total calories on keto, many people wonder about the status of fruit juices, which are naturally high in sugar. This article examines whether cranberry juice can be part of a ketogenic lifestyle.

What is Cranberry Juice?

Cranberry juice is made from the berry and juice of cranberry plants. Cranberries are extremely tart, so most cranberry juice you find in stores has added sweeteners to improve the flavor – often corn syrup, cane sugar, or other natural sweeteners.

Pure, unsweetened cranberry juice is very sour and generally unpalatable as a drink. The most commonly found supermarket cranberry juice has about 30-35 grams of net carbs per 8 ounce serving. Without the added sugars, the same amount of unsweetened cranberry juice would have around 10 grams of carbohydrate.

Carb Counts in Different Types of Cranberry Juice

Type of Cranberry Juice	Net Carbs per 8 oz Serving
Pure Unsweetened	10 grams
Sweetened with Sugar	35 grams
Sweetened with Stevia	15 grams
Sweetened with Aspartame	10 grams

As you can see, unsweetened cranberry juice or juice sweetened with sugar substitutes like stevia or aspartame will have fewer carbs and may potentially fit into a keto diet.

Potential Benefits of Cranberry Juice

Cranberry juice has some potential health benefits that make it appealing even on a low carb keto diet:

• Antioxidants – Cranberries contain polyphenol antioxidants that can help reduce inflammation and oxidative stress.
• Vitamin C – Provides immune supporting vitamin C. An 8 oz glass has about 25% of your daily needs.
• Urinary tract health – Cranberry juice has substances that may prevent bacteria from adhering to the bladder walls, promoting urinary tract health.

Research also suggests cranberry juice may reduce the risk of heart disease, improve blood pressure, and have anticancer effects. The fiber and overall nutrients in the juice are also beneficial.

Downsides of Cranberry Juice on Keto

However, there are some potential downsides to drinking cranberry juice on a ketogenic diet:

• Carb content – The carbs can quickly add up, taking up a large portion of the day’s carb allotment.
• Calories – Cranberry juice is fairly high in calories, so drinking a lot can hinder weight loss.
• Sugar – The added sugar in most traditional cranberry juice counteracts the health benefits.
• Dilution of ketones – Some report that cranberry juice seems to dilute urinary ketones as measured on ketone test strips.

How Much Cranberry Juice Can You Drink on Keto?

Given the carb content, cranberry juice should be limited on keto. Here are some general guidelines for fitting it into your diet:

• Limit intake to 4-6 oz (1/2 to 3/4 cup) per day
• Dilute with water, club soda, or seltzer to minimize carbs
• Opt for unsweetened or low carb sweetened varieties
• Drink only occasionally, not daily
• Account for carbs as part of your 20-50 net grams of carbs per day

Drinking more than one 8 oz glass would likely max out your carbohydrate allotment for the day. But a smaller 4-6 oz diluted serving can squeeze into a keto diet in moderation.

Can You Make a Keto-Friendly Cranberry Juice?

You can create a keto-friendly cranberry juice using the following simple recipe:

Ingredients

• 2 cups water
• 1 cup unsweetened cranberry juice
• 1 tbsp powdered erythritol or monk fruit sweetener (optional)
• Squeeze of lemon juice (optional)

Instructions

1. Combine all ingredients in a pitcher.
2. Add sweetener if desired for less tart flavor.
3. Stir or shake until fully mixed.
4. Serve over ice.
5. Store leftover juice in the refrigerator for up to 5 days.

This diluted, lightly sweetened version has only about 5 grams of net carbs per 8 oz serving. It makes a flavorful, keto-friendly cranberry juice option.

Other Low Carb Cranberry Juice Alternatives

Here are a few other ideas for getting the flavor and benefits of cranberries without the carbs:

• Cranberry extract capsules – Concentrated cranberry antioxidants and phytonutrients in convenient pill form.
• Pure cranberry concentrate – Add a few drops to water or seltzer for a hint of flavor.
• Sugar-free cranberry seltzer – Fizzy and lightly flavored without calories or carbs.
• Unsweetened iced tea with cranberry – Provide sweetness from non-caloric sweeteners instead.

FAQs

Does cranberry juice kick you out of ketosis?

It’s unlikely that a small 4-6 oz serving of cranberry juice would kick you out of ketosis. But drinking larger amounts can potentially reduce ketone levels or temporarily pause ketosis due to the carb content. Moderation is key.

Is cranberry juice allowed on the keto diet?

Small servings of low-sugar cranberry juice can fit into a keto diet. But it should be accounted for in your daily carb limit and drunk only occasionally. Unsweetened varieties are best.

What can I mix with cranberry juice on keto?

On keto, cranberry juice can be mixed with water, unsweetened almond milk, heavy cream, seltzer water, vodka, or sugar-free tonic for a lower carb cranberry juice spritzer. Adding lime, mint, or cucumber can complement the tart flavor.

The Bottom Line

Cranberry juice can be incorporated into a keto diet in moderation. Opt for unsweetened varieties or dilute regular cranberry juice with water. Limit intake to a few ounces per day and account for the carbs in your daily tally. While cranberry juice has some health benefits, you can also get cranberry phytonutrients from low-sugar extracts, concentrates, and capsules.