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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 youself 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 contain more vitamin C than an orange! You can even add our ketogenic drink mix to further promote ketosis!

Here are some great veggies and herbs to try juicing while on your keto diet! 

  • Kale 
  • Spinich 
  • Broccoli 
  • Cucumbers 
  • Bell Peppers 
  • Bok Choy 
  • Collard Greens 
  • Parsley 
  • Holy Basil 
  • Mint 
  • Rosemary 
  • Ginger 
  • Cilantro  
  • Dill 

Try out this vitamin-packed keto juice recipe that is low carb, anti-inflammatory, and great for your digestion.  

  •  3 kale leaves, stemmed
  • 1 cup spinach leaves 
  • 1/4 cucumber
  • 2 celery stalks 
  • 1-inch piece fresh ginger

 Chase with an orange wedge

 

Enjoy juicing while on your keto diet!

 

-Samantha Stephenson, Primal Health Coach, ACE CPT

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