Does juice take you out of ketosis?

Ketosis is a metabolic state where the body uses fat for energy instead of carbs. This happens when carb intake is very low, causing the body to produce ketones from fat breakdown. Ketosis can promote weight loss and has been linked to other health benefits as well.

Many people following a ketogenic diet aim to stay in ketosis. This requires keeping carb intake under 50 grams per day or so. However, even keto-friendly foods can affect ketosis, including certain types of juices.

This article reviews how different juices may impact ketosis and whether they take you out of this fat burning metabolic state.

What is ketosis?

Ketosis occurs when carb intake is extremely low. This stimulates the release of ketone bodies, which are molecules produced by the liver from fatty acid breakdown.

Glucose from carbs is the preferred energy source for your cells. However, when glucose is limited, your body adapts by producing ketones as an alternative fuel source.

Ketone levels can be measured in the blood, breath, or urine. Higher levels indicate greater ketone production and that your body is in ketosis.

Ketosis promotes rapid weight loss and other health benefits, such as lower blood sugar levels. It may also improve brain health and function.

Ways to get into ketosis

Here are some tips to get into ketosis:

• Restrict net carbs to 20–50 grams per day
• Limit protein intake to moderate levels
• Increase fat intake
• Exercise regularly
• Consider intermittent fasting
• Test ketones to confirm you’re in ketosis

Moderate protein intake and higher fat intake helps maximize ketone levels. Exercising and fasting also help get you into ketosis more quickly.

Foods to eat on a keto diet

Here are some keto-friendly foods:

• Meat
• Fish and seafood
• Eggs
• Vegetables low in carbs
• High fat dairy
• Nuts and seeds
• Healthy oils
• Avocados
• Berries

When transitioning to a ketogenic diet, it’s important to avoid sugary foods, grains, legumes, starchy vegetables, and fruits. Limiting carb-heavy beverages like juice is also recommended.

Keto-friendly juices

Some juices can fit into a keto diet. Options include:

• Vegetable juice: Made from low carb vegetables like spinach, kale, cucumber, celery, and cauliflower.
• Tomato juice: Fresh tomato juice with limited added sugars.
• Herbal tea: Unsweetened herbal teas. Green tea provides antioxidants.
• Bone broth: Homemade broth from animal bones provides minerals.
• Cocoa powder: Provides antioxidants and satisfies chocolate cravings.
• Nut milks: Milk made from nuts like almonds, coconut, or cashews.

Dilute these juices with water or club soda to further reduce carbs. Also, watch your portion sizes, as even low carb juices can add up.

Juices to avoid on keto

It’s best to avoid the following high carb juices:

• Fruit juice: Orange, apple, grape, pineapple juice. Too much natural sugar.
• Vegetable juice: Carrot, beet, sweet potato juice. Higher in carbs.
• Smoothies: Often packed with fruits and sweeteners.
• Juice blends: Pre-made blends tend to have added sugars.
• Sports drinks: Designed to rapidly increase blood sugar.

It’s difficult to fit these into a keto diet due to their high carb contents. Even small amounts could disrupt ketosis.

Does juice take you out of ketosis?

In general, sugary drinks like fruit juices, smoothies, and soda can quickly take you out of ketosis. This is because of their high carb and sugar loads.

For example, one cup (240 ml) of orange juice has 25 grams of carbs, all from sugar. That’s half your daily carb allotment on keto.

While vegetable juices are lower in sugar, they can also contain significant carbs. One cup (240 ml) of carrot juice has 22 grams of carbs.

Even if you dilute juice with water or only have a small glass, juice carbs can accumulate and interrupt ketosis.

Ketosis is a delicate state that requires keeping net carbs under 50 grams per day for most people. Drinking high carb juices makes this difficult.

Other potential effects of juice on keto

Aside from carbs, some other components of juice may affect ketosis:

Blood sugar

Juice spikes blood sugar and insulin rapidly due to its high glycemic index. This promotes fat storage over fat burning.

Fiber

Juicing removes fiber from whole fruits and vegetables. Fiber helps control blood sugar response.

Fructose

Juice contains simple sugars like fructose without fiber. Large amounts from juice may refill liver glycogen and stall ketosis.

Antioxidants

Some juices are high in antioxidants, which may help counter oxidative stress from ketone production.

Electrolytes

Certain juices like tomato and veggie juice provide electrolytes needed on a keto diet.

Overall, juice’s high carb and sugar content appears most problematic for ketosis. However, some types provide beneficial antioxidants and electrolytes.

Tips for adding juice to a keto diet

Here are some ways to incorporate juice into a ketogenic diet:

• Choose low sugar vegetable juices like celery, spinach, or cucumber juice.
• Limit portion sizes to 4–6 ounces (120–180 ml) max per day.
• Dilute juices with water, club soda, or nut milk.
• Avoid fruit juices and pre-made blends with added sugars.
• Consume juices alongside keto-friendly foods or snacks.
• Test ketones after drinking juice to see personal tolerance.
• Consider intermittent juice fasting instead of daily juice intake.

Drinking small amounts of low carb juices may not affect ketosis for some people. However, it’s important to pay attention to your individual response.

Other drinks on a keto diet

Here are some keto-friendly alternative drinks:

• Water: Add lemon, lime, cucumber, or mint.
• Coffee and tea: Avoid sugar. Use nut milk and zero-carb sweeteners if needed.
• Nut milk: Unsweetened almond, coconut, cashew, or flax milk.
• Protein shakes: Made with unsweetened nut milk and low carb protein powder.
• Bone broth: Sip on homemade broth for electrolytes.
• Diet soda: In moderation. Choose zero-calorie varieties.
• Sparkling water: Flavored zero-carb bubbly waters.

Focus on hydration from water, tea, or sugar-free beverages instead of juice.

Should you avoid all juice on keto?

It may be best to avoid juice completely on a strict keto diet, especially in the beginning. Even small amounts of fruit or vegetable juices can provide significant carbs.

However, those following a more moderate low carb diet may tolerate small juice portions. Vegetable juices or tomato juice with limited added sugars are best options.

Diluting juice and watching your intake may allow you to have it occasionally without disrupting ketosis. But refrain if your goal is maintaining very low carb intake.

The bottom line

Juice contains natural sugars that can rapidly take you out of ketosis. Fruit juices are biggest offenders, while low sugar vegetable juices can potentially be included in moderation.

If choosing to drink juice, stick to small portions and monitor carb intake and ketones. For best results, focus on low carb, sugar-free beverages instead.

While juice may not be suitable for a strict keto diet, some people following a more moderate low carb diet may drink small amounts without issue.

Summary Table of Whether Various Juices Impact Ketosis

Type of Juice	Impact on Ketosis
Fruit juice	Takes you out of ketosis due to natural sugars
Vegetable juice	Can potentially kick you out depending on carb content
Smoothies	Often very high in carbs from fruits and sweeteners
Juice blends	Pre-made blends tend to have added sugars
Tomato juice	Lower carb, especially with limited added sugars
Green tea	Zero carbs and provides antioxidants
Nut milk	Very low carb milk substitute from nuts

In general, fruit juices, pre-made blends with added sweeteners, and smoothies are too high in sugar and carbs for ketosis. Lower sugar vegetable juices may be an option in small amounts, but can add up quickly.

Focus on low or zero carb beverages like herbal tea, nut milk, seltzer, water, bone broth, and coffee to stay hydrated on keto without disrupting ketosis.