Which juice is OK in keto?
Following a ketogenic diet involves restricting carbohydrate intake to achieve ketosis, a metabolic state where the body burns fat for fuel. While fruits and vegetables are limited on keto, some juices made from low-carb produce can fit into a well-formulated ketogenic diet.
Keto Diet Overview
The ketogenic diet is a very low-carb, high-fat, moderate protein diet. It typically limits carbs to 50 grams or less per day. The reduction in carb intake helps the body reach ketosis. When in ketosis, the liver converts fat into ketones, which become the main fuel source for the body and brain.
Keto has been shown to promote weight loss, reduce appetite, lower blood sugar and insulin levels, and improve markers of metabolic health. However, it restricts most fruits and starchy vegetables, which can make it challenging to consume enough nutrients and fiber.
That’s where low-carb juices can help. Let’s look at which juices may fit into a ketogenic diet and provide key vitamins, minerals, and antioxidants.
Low-Carb Vegetables for Juicing
Many vegetables are low in carbs and can be included in a keto diet. Choosing low-glycemic veggies with less than 5-10 grams of net carbs per serving is ideal for juicing on keto.
Here are some of the best keto-friendly vegetables to use for juicing:
- Cucumbers
- Celery
- Spinach
- Kale
- Collard greens
- Chard
- Broccoli
- Cabbage
- Asparagus
- Zucchini
- Bell peppers
- Tomatoes
- Radishes
- Jicama
- Green beans
Fruits to Use Sparingly
Most fruits are too high in natural sugars to include liberally on keto. However, small servings of certain fruits can fit into daily carb limits:
- Lemon
- Lime
- Strawberries
- Blackberries
- Raspberries
- Blueberries
When juicing fruits on keto, it’s best to stick to a half cup (4 oz) or less per day. Combining small amounts of low-glycemic fruits with non-starchy veggies can create flavorful low-carb juices.
Avoid High-Carb Juice Ingredients
Some produce should be avoided when juicing on keto due to their high carb content:
- Apples
- Pineapple
- Mangos
- Bananas
- Pears
- Grapes
- Carrots
- Beets
- Parsnips
- Sweet potatoes
Also, skip any added sugars like honey, maple syrup, or fruit juices. Check the labels of store-bought juices for added sugars.
Low-Carb Juice Recipe Ideas
Here are a few juicing recipe ideas that fall within keto-friendly carb ranges:
Green Keto Juice
- 1 cucumber
- 5 oz spinach
- 1 celery stalk
- 1⁄2 lemon
- 1-inch ginger
Red Keto Juice
- 1 tomato
- 4 radishes
- 1⁄2 beet
- 1 celery stalk
- 1⁄4 lime
Blue Green Keto Juice
- 1 cucumber
- 1 celery stalk
- 2 oz kale
- 1⁄4 cup blueberries
- 1⁄2 lemon
Tips for Juicing on Keto
Here are some tips to make juicing work for a ketogenic diet:
- Drink juice in moderation. Limit to 1 cup (8 oz) per day.
- Consume juice alongside a protein source like eggs.
- Choose low-sugar, non-starchy vegetables.
- Combine small amounts of berries and citrus.
- Avoid sweet fruits and starchy veggies.
- Skip added sugars in store-bought juices.
- Aim for juices under 10 grams net carbs.
- Include healthy fats like coconut oil or avocado.
Potential Benefits of Juicing on Keto
Incorporating some low-carb juices into a ketogenic diet can provide:
- Vitamins and minerals: Juicing vegetables like kale, spinach, and broccoli packs more nutrients into each cup.
- Fiber: Blending pulp back into the juice boosts fiber intake.
- Antioxidants: Many veggies and some fruits are rich in antioxidants that reduce inflammation.
- Hydration: Juice provides fluid, which prevents dehydration on keto.
- Phytochemicals: Compounds in juice may have anti-cancer and immune-boosting effects.
- Variety: Juices make it easier to reach veggie recommendations and add diversity.
Downsides of Juicing on Keto
There are a few potential downsides to keep in mind when juicing on the keto diet:
- It can be easy to over-consume carbs and calories from juice.
- Juices lack protein needed to balance blood sugar.
- Fiber content is reduced when pulp is discarded.
- Higher oxalate juices may be risky for those prone to kidney stones.
- Essential fat-soluble vitamins are minimal without whole produce.
- Phytochemicals may be altered during juicing processes.
Is Juice Considered Dirty or Clean Keto?
There’s debate over whether juicing fits a “clean” or “dirty” ketogenic diet. Here’s a comparison:
| Clean Keto | Dirty Keto |
|---|---|
| Emphasizes whole, unprocessed foods | Allows more processed foods and sweeteners |
| Strict carb sources like veggies, nuts, seeds | Includes carb sources like juice and some grains |
| Avoids alternative sweeteners | Uses non-nutritive sweeteners |
While juice is processed and concentrated in sugar, small amounts can fit into both approaches. Strict clean keto diets may avoid juice while flexible dirty keto diets could incorporate it.
Should You Juice on Keto? Considerations
There are pros and cons to juicing with keto. Here are some things to consider:
| Pros | Cons |
|---|---|
| Increases vegetable intake | Reduces whole food benefits |
| Boosts vitamin and mineral consumption | Lowers protein compared to whole foods |
| Provides phytochemical benefits | High oxalate greens may cause kidney stones |
| Adds diversity for better adherence | Potential to overdo sugars if portions are large |
| Can be low-carb if ingredients are chosen wisely | Could stall weight loss if over-consumed |
| Easy to make delicious flavors | Low satisfaction and satiety compared to whole foods |
Overall, juicing on keto can fit into a well-formulated diet but works best when limited to 1 small serving per day, balanced with healthy fats, protein, and fiber.
Conclusion
Juicing on a keto diet can be done by choosing low-carb vegetables as the main ingredients. Small amounts of select fruits like berries can also be incorporated. However, juicing should not replace whole vegetables and quality nutrition on keto.
Stick to 1 cup of keto-friendly juice per day with less than 10 grams of net carbs. Combine juice with whole food sources of fat and protein. Avoid high-sugar fruits and starchy vegetables and always check carb content. With the right ingredients and portions, juice can provide benefits without disrupting ketosis.