Is juicing good for keto diet?

The keto diet has become one of the most popular diets for weight loss and overall health. This low-carb, high-fat diet puts your body into a state of ketosis, which promotes fat burning. Some people incorporate juicing into their keto lifestyle, but is this recommended? Here’s a detailed look at whether juicing is keto-friendly.

What is the keto diet?

The ketogenic or “keto” diet is a very low-carbohydrate, high-fat, moderate protein diet. The typical breakdown of nutrients on keto is:

• 5-10% carbs
• 20-25% protein
• 70-75% fat

This macronutrient distribution helps transition your body into ketosis. Ketosis occurs when your liver begins producing ketone bodies from stored fat instead of glucose from carbs for energy. Ketosis promotes rapid weight loss by boosting fat burning.

To stay in ketosis, keto dieters must restrict their net carb intake to 20-50 grams per day. Net carbs are calculated by subtracting fiber grams from total carb grams, as fiber does not impact blood sugar or ketosis. Common keto foods include:

• Meat
• Poultry
• Fish and seafood
• Eggs
• Non-starchy vegetables like leafy greens, broccoli, peppers, etc.
• High fat dairy like butter, heavy cream and hard cheeses
• Nuts and seeds
• Avocados and berries in moderation

Foods that must be avoided or strictly limited on keto include:

• Grains
• Legumes
• Starchy vegetables like potatoes, corn, peas, etc.
• Sugary foods like fruit, juices, soda, candy, etc.
• Processed foods high in refined carbs or added sugars

What is juicing?

Juicing refers to extracting the nutritious juice from fresh fruits, vegetables, and greens. This is typically done using a juice extractor or juicer machine. The resulting juice contains most of the vitamins, minerals, and plant compounds from produce without the insoluble fiber content.

Some examples of common juicing ingredients include:

• Fruits: oranges, apples, pineapples, etc.
• Vegetables: carrots, celery, cucumbers, tomatoes, etc.
• Leafy greens: kale, spinach, chard, etc.
• Herbs and sprouts: mint, parsley, wheatgrass, etc.

People juice for benefits like:

• Increased nutrient intake
• Weight loss
• Detoxification
• Clearer skin
• Immune support
• Reduced inflammation

However, juicing also removes the valuable fiber content of whole fruits and vegetables. Juices are lower in protein compared to whole produce as well.

Is juicing allowed on the keto diet?

Strictly speaking, most fruit and vegetable juices are not keto-friendly. This is because juices are high in sugar and carbs, without the fiber of whole produce to slow digestion. For example:

Juice (1 cup)	Total carbs	Fiber	Net carbs
Orange juice	21.4g	0.5g	20.9g
Carrot juice	16.1g	2.3g	13.8g
Apple juice	28.1g	0.5g	27.6g

With around 14-28 grams of net carbs per cup, most juices far exceed the 50 grams net carbs or less that keto dieters aim for each day.

Some low sugar vegetable juices like tomato or cucumber juice may fit into keto diets in very small amounts. However, juicing advocates often recommend larger juice intakes to reap potential benefits.

Drinking 8-16 ounces of regular fruit or vegetable juices per day would make achieving ketosis challenging. Thus, most mainstream forms of juicing are not considered keto-friendly.

Potential benefits of juicing on keto

Despite their high carb content, some health and weight loss benefits could occur from adding small amounts of low sugar vegetable juices to a keto diet. Potential benefits include:

• Increased vegetable intake – Juicing leafy greens, celery, cucumbers and tomatoes can help increase nutrient-dense vegetable intake on keto.
• Weight loss – Replacing high calorie foods or drinks with a low-calorie vegetable juice may support weight loss.
• Fluid intake – Juices can provide hydration, especially if increased fluid intake is needed on keto to counter side effects like dehydration or constipation.
• Detoxification – The nutrients in green juices may help remove toxins and reduce oxidative stress.
• Blood sugar control – Green juices with fiber and antioxidants may help manage blood sugar levels.

However, these benefits would need to be carefully weighed against potential drawbacks.

Potential drawbacks of juicing on keto

There are some notable downsides that come with incorporating juicing into a keto diet. These include:

• Kicked out of ketosis – Too much sugar and carbs from juices can prevent ketosis or knock you out of ketosis.
• Blood sugar spikes – The natural sugars in juices can spike blood sugar when consumed in excess.
• Hunger and cravings – Juices may not satisfy hunger or keto cravings for fatty foods.
• Nutrient deficiencies – Not getting enough protein, fiber or beneficial fats from whole foods.
• Dental issues – Sugar in juices can harm tooth enamel.
• Lacking gut benefits – The fiber from whole fruits and vegetables feeds the good bacteria in your gut.

Consuming too many vegetable or fruit juices may also lead to diarrhea, nutrient deficiencies, and failure to meet keto macronutrient goals.

Best low carb vegetables to juice

To make a juice keto-friendly, it’s best to select low sugar vegetables. Some of the best low carb vegetables for juicing include:

• Cucumbers – 3g net carbs per cup
• Celery – 3g net carbs per cup
• Spinach – 0.4g net carbs per cup
• Kale – 0.5g net carbs per cup
• Romaine lettuce – 0.2g net carbs per cup
• Bell peppers – 5g net carbs per cup
• Broccoli – 4g net carbs per cup
• Asparagus – 2g net carbs per cup
• Zucchini – 3g net carbs per cup
• Cabbage – 3g net carbs per cup

Avoid using high carb vegetables like beets, parsnips, squash and carrots as the main ingredients in keto juices. Small amounts may be incorporated for flavor and variety.

Can you add fruits to keto juices?

Most fruits are too high in natural sugars to include in keto juices. Examples include apples, oranges, pineapples, mangos, bananas and grapes.

A few berries like raspberries and blackberries can be incorporated in very small amounts. Limit total berries to 1/4 cup or less per juice.

Lemons and limes can be added to keto juices for flavor. They contain 1-2g net carbs per fruit.

Other keto-friendly additions

To make tasty keto juices, consider adding:

• Fresh mint, basil, cilantro or parsley
• Lemon or lime juice
• Small amounts of berries
• Sugar-free flavor extracts like vanilla, almond or mint
• Minced ginger or turmeric root
• Coconut water
• Full fat coconut milk
• Unsweetened nut milk or seed milk
• Collagen peptides or whey protein powder
• Avocado
• Celery juice
• Bone broth

Avoid sugary additions like fruit juice, honey, dates, pineapple juice, agave or maple syrup.

Sample keto juice recipes

Here are some sample keto juice recipes to try:

Green Detox Juice

• 1 cucumber
• 5 stalks celery
• 1 cup spinach
• 1 tbsp lemon juice
• 1⁄2 inch ginger
• Small handful parsley

Keto Green Smoothie

• 1 cup almond milk
• 1/2 avocado
• 1 cup spinach
• 1/4 cup coconut water
• 1 tbsp collagen peptides
• 1 tbsp lime juice

Spicy Vegetable Juice

• 1 cucumber
• 3 stalks celery
• 1 cup cauliflower
• 1/2 jalapeno pepper
• 2 tbsp cilantro
• Dash hot sauce

Should you juice on keto?

Juicing can fit into a keto diet in moderation, but there are some caveats to consider:

• Stick to low carb vegetables like greens, cucumbers, celery and peppers.
• Avoid high sugar fruits and vegetables.
• Limit total juice to 4-8 oz per day maximum.
• Test your blood sugar and ketones to assess impact.
• Make sure to eat plenty of protein, fiber and healthy fats from whole foods as well.

While juicing has some benefits, it may be best suited for transitioning onto or taking a temporary break from the keto diet. Drinking vegetable juices can provide antioxidants, minerals, and hydration without significantly impacting ketosis.

However, juicing frequently or long-term on keto is not recommended. The lack of protein and fiber compared to whole foods may lead to blood sugar spikes, hunger, cravings, and reduced energy. For most people following a keto diet, emphasizing whole, low carb foods is ideal.

The bottom line

Most fruit and vegetable juices are too high in carbs to drink routinely on a ketogenic diet. However, incorporating small amounts of low sugar vegetable juices made from greens, celery, cucumbers, and peppers can provide nutrients and variety.

Pay attention to your body’s response to different juicing ingredients and portion sizes. While juicing can complement a keto diet, emphasize whole foods rich in fat and protein to optimize your results.