Ketogenic diets have been surging in popularity over the last few years. This diet involves eating foods that are high-fat and low-carb, giving you a balance that pushes your metabolism into a state that makes it perfect for burning excess fat. Of course, though, it can be difficult to tell what you can and can’t eat when you take on a diet like this, and drinks will always be even more confusing.
Unsweetened black tea is most certainly keto-friendly, but this doesn’t mean that all types of tea follow the same trend. Iced tea is made using a variety of different methods and ingredients, often making it tricky to figure out whether or not the one you order is safe for your diet. Let’s take a look at iced tea and how you can make it work on a keto diet.
Can you have iced tea on keto?
Can you have iced tea on a keto diet? The simple answer to this question is a resounding “yes!”, with loads of people enjoying iced tea when they are on a ketogenic diet. Of course, though, not all types of iced tea are cut from the same cloth.
Store-bought iced tea options tend to include flavorings that are very high in sugars, many of which will be carbohydrates. Alongside this, many cafes and coffee shops also add syrups to their iced teas, making them unsuitable for someone who is trying to cut out carbs.
This makes it absolutely crucial that you request unsweetened iced tea when you are ordering at the bar or restaurant, while also looking for unflavored iced teas when you go to the store. This can make it hard to enjoy an iced tea on a keto diet, though many food places and stores have started to offer unsweetened versions for this very reason.
What teas are Keto-friendly?
What can I sweeten my tea with on keto?
Sweet foods and drinks are always some of the first to go when you start a keto diet. This isn’t because carbohydrates have to be present for sweetness, though; it’s because most of the world’s sweet foods are made using sugar.
Stevia is a plant-based sweetener that has become very popular for those on keto diets, providing a white powder that is very similar to sugar in taste and consistency. There are loads of brands on the market making sweeteners like this, with Splenda offering a popular choice thanks to the 0g of carbs found inside each pack.
Some people prefer to add different types of flavors to their iced tea. Lemon is a great example of this, and this fruit is keto-friendly when you have it in low doses. Squeezing some lemon juice into your tea can be a great way to add some additional flavor without breaking the rules of your strict diet. Fruits like blueberries, peaches, and grapefruit can also be good in your tea, while herbs like lavender and Chamomile are popular choices for those looking for more complex flavors.
Are there carbs in flavored iced tea?
While iced tea can be perfectly fine for those on keto diets, it’s always worth reading the label on the bottles you buy. The average store-bought 500ml bottle of flavored iced tea, for example, contains more than 20g of carbohydrates, all thanks to the sugars that make the flavor. This isn’t to say that you can’t buy carb-free flavored iced tea, though; you just need to make sure that the products you choose contain nutritional values you feel happy with. Of course, you could also consider the idea of sweetening your own iced tea.
Are there carbs in flavored tea bags?
You can find tea bags that come in a wide variety of different flavors, giving you the chance to make your tea experience a little more unique. While flavored iced tea from a store or restaurant can be packed with carbs, tea bags will usually have less than 1g of carbohydrates, and you are unlikely to consume most of this, anyway. This can be a great way to enjoy something sweet on a diet like this.
Keto sweet iced tea recipe
- Boil 2 quarts of water in a kettle
- Add 2 family-sized black tea bags to a jug along with your boiling water
(Southern Breeze offers an unsweetened iced tea that will make any tea-lover happy.)
- Let the tea bags steep for 3 to 5 minutes (to taste)
- Add your sweetener and lemon/lime juice while mixing the tea
- Cool the tea in your fridge and serve over ice
As you can see, you can easily make your own keto-friendly iced tea at home. In fact, this is one of the best drinks for those on diets like this, giving anyone who doesn’t like water the chance to enjoy something cool and refreshing. Of course, though, it’s always worth being careful when you don’t make the drink yourself, and this is something you should always keep in mind.