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Juicing & Keto
Juicing while on your keto diet can be a great way to get a TON of nutrients that can be difficult to get from just eating meals alone. But juicing can be extremely high in carbohydrates. And we are not talking about store bought, sat-on-a-shelf-for-six-months juice. We are talking about fresh, low carb juice.
So is it possible to obtain the benefits of juicing without kicking yourself out of ketosis? Sure!
The Case Against Fruit
The reason fruit does not spike your blood sugar is because of the fiber found in the skin and pulp. The fiber slows down the absorption of sugar. But when you juice fruit, the fiber is removed, and the sugar is the only thing left. It's also important to know that fruit is made of fructose, which is a type of sugar that can only be processed in the liver. That can be extremely taxing on the liver if you are drinking a lot of fruit juice. So if you want fruit in your diet, eat it in its whole form. Leave the juicing while on your keto diet to the vegetables.
Creating Your Keto Juice
The base of your keto juice should usually be a veggie that contains a fair amount of water because they are low in carbohydrates. Cucumbers, celery, and leafy greens are great for that. You can also add herbs into your low carb juice for flavor, such as cilantro.
The key is to load up your juicer with mostly vegetables low in sugar. Carrots and beets are very sweet, and high in carbohydrates for their size. A medium size beet contains about 13 grams of carbs. So if you juice a couple of beets, you may very well be knocked out of ketosis depending on what you eat the rest of the day. A red bell pepper only contains 7 grams of carbs. So if you need to add a little sweetness to your keto juice, that is a better route to go. Not to mention, red bell peppers are a great source of vitamins A and C. In fact, a red bell pepper contains more vitamin C than an orange!
Here are some great veggies and herbs to try juicing while on your keto diet!
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Kale
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Spinach
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Broccoli
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Cucumbers
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Bell Peppers
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Bok Choy
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Collard Greens
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Parsley
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Holy Basil
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Mint
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Rosemary
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Ginger
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Cilantro
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Dill
Keto Juice Recipes
Try some of these recipes to get your juice fix on and stay in ketosis with no stress.
WINTERGREEN JUICE
This recipe makes for something truly delicious and unique and is both comforting and good for you. It is especially enjoyable on cooler days. The juice features both herbs and vegetables.
Ingredients:
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1 medium bunch of celery
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1 C spinach
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1 C kale
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1 piece of ginger
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½ lime
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1 fuji apple
Instructions:
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Collect your fresh fruits and vegetables. This recipe is best when the vegetables are chilled
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Trim and wash the celery bunch
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Cut, core, and slice your apple into wedges
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Rinse your spinach and kale thoroughly. Chop into small pieces.
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Remove the skin of your ginger and dice into small pieces.
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Place your ingredients in your juicer
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Process your ingredients
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The celery and apple should help to push down your leafy lettuce just in case you are having issues getting things mixed... believe me, it happens
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You can either peel the lime and toss it in with your other ingredients inside the juicer or simply juice your lime by hand into the mix
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Finish your drink with a couple of ice cubes and enjoy!
COLLAGEN-BOOSTED GREEN JUICE
This intensely nourishing keto-friendly green juice is made from both herbs and vegetables. The reason this juice is so keto-friendly is that it does not have fruit, thus, no sugar either. This juice makes for not only an excellent refresher but also is effective for kidney detoxification.
Ingredients:
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Half a bunch of celery, chopped roughly
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1 C chopped mint leaves
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1 scoop of collagen powder
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2 cucumbers, medium, roughly chopped
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1 C roughly chopped parsley
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2-3 limes or lemons, peeled and chopped
Instructions:
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Gather your ingredients for preparation
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Start by adding your chopped parsley, cucumber, mint, celery, lemons/limes and place them all together in the juicer
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Next, take your juice product and add it to a blender with your scoop of collagen. Blend together for 30 – 45 seconds.
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Lastly, pour your juice into 2 cups and serve cold
ANTI-INFLAMMATORY GINGER PEAR JUICE
This juice selection is the one for you if you wish to strengthen your immune system. The ingredients in this mix will additionally assist you when you have inflammation and related pain. Many of the herbs in this juice promote healthy skin, reduce nausea, and promote healthy energy.
Ingredients:
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1 1-inch piece of fresh ginger
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1 pear
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2 sprigs of fresh rosemary
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6 leaves of romaine lettuce
Instructions:
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Wash your herbs and fresh produce thoroughly
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Place your rosemary into your juicer and run it, stems and al
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Combine the remainder of the ingredients into the juicer
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Enjoy chilled
LOVE YOUR GREENS JUICE
This healthy, keto-friendly juice is an excellent option for detox and for your overall health and diet. With a combination of greens and different herbs, this makes for a very flavorful juice.
Ingredients:
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4 C baby spinach
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Juice from ½ lemon
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½ bunch fresh cilantro
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1 English cucumber
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½ head collard greens
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½ bunch fresh parsley
Instructions:
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Place all of the ingredients into your juicer except for the lemon, and run it on the lowest setting possible.
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Once it is completely blended and smooth, pour the mixture into a glass, add your lemon juice, and enjoy!
Choosing to Juice While in Ketosis
Although many keto-dieters avoid juicing, these recipes are just a few recommendations. With recipes like these, you can enjoy the benefits of juicing and maintain ketosis with no stress. If you do find yourself bored with the keto diet and are looking to try something new – juicing might be your new favorite method of getting your daily nutrients. Just remember to limit the amount of fruit going into your juice, and choose water-dense vegetables!
Additional Collaborator: Samantha Stephenson, Primal Health Coach, ACE CPT
