Celery juice has become a popular health trend in recent years, with claims that drinking it can provide a range of benefits. But is it keto-friendly? Here’s a detailed look at whether celery juice fits into a ketogenic diet.
What is celery juice?
Celery juice is made by juicing celery stalks. It contains the juice extracted from celery, including the water and fiber. Some of the touted benefits of drinking celery juice include:
- Anti-inflammatory effects
- Antioxidant content
- Hydration
- Nutrients like vitamins A, K, and C, folate, potassium, and manganese
However, many of these proposed benefits are not well supported by scientific research yet. More studies are needed on celery juice specifically.
Nutrition facts of celery juice
The nutrition content of celery juice depends on the amount of celery used. In general, an 8 ounce (240 ml) serving of celery juice made from about 4-5 large celery stalks contains:
- 35 calories
- 8 g carbs
- 0 g fat
- 0 g protein
- 3 g fiber
- 230 mg sodium
- 20% DV vitamin K
- 5% DV folate
- 4% DV vitamin A
- 2% DV vitamin C
- 2% DV potassium
As you can see, celery juice is low in calories, fat, and protein. It contains some fiber, vitamins, and minerals, but is not a significant source of most nutrients.
Is celery keto-friendly?
Celery itself is considered keto-friendly, containing only 1-2 net carbs per stalk. However, when juicing celery you remove the fiber and are left mostly with the carbohydrate content.
An 8 ounce serving of celery juice contains about 8 grams total carbs and 3 grams fiber. So it has around 5 grams of net carbs.
For most people following a keto diet, it’s recommended to limit net carbs to 20-50 grams per day. Some people aim for as low as 5-10 grams for therapeutic keto diets.
This means celery juice would use up a substantial portion of your daily carb limit on keto. An 8 ounce glass would take up about 5-10% of your carbs for the day.
Effect on ketosis
Will celery juice knock you out of ketosis? It depends.
Consuming too many carbs can cause you to be kicked out of ketosis. The level of carbs that will affect ketosis varies between individuals.
For some people on keto, having 5 grams of carbs from celery juice may be fine. But for others who are sticking to under 20-30 grams daily, the celery juice carbs could inhibit ketone production.
Drinking a large amount of celery juice could easily consume 10+ grams of carbs. This is almost definitely too high to stay in ketosis while following a standard ketogenic diet.
Tips for drinking celery juice on keto
If you want to add celery juice to your keto diet, here are some tips:
- Keep portions small, 4-6 ounces max.
- Dilute with water to reduce carbs.
- Mix with non-starchy veggies like cucumber.
- Only have occasionally instead of daily.
- Test ketones after drinking to see personal tolerance.
- Pair with lower carb meals and snacks.
Monitoring your individual carb tolerance and ketone levels is important. You may be able to fit in small amounts without disrupting ketosis.
Other potential issues
In addition to the carb content, there are a few other potential issues with celery juice for keto dieters:
- Electrolyte imbalance – Celery juice is naturally high in sodium. Drinking a lot could throw off electrolyte levels, which are important on keto.
- Blood sugar spikes – Juicing separates the fiber from the celery’s natural sugar. This could lead to blood sugar spikes.
- Antioxidant reduction – Processing celery into juice reduces some antioxidant content compared to eating whole celery.
Benefits of celery juice on keto
Celery juice does provide some nutrients on keto, including:
- Vitamin K
- Vitamin C
- Folate
- Potassium
- Flavonoids like luteolin
The hydrating properties and electrolytes in celery juice may also be helpful on a very low carb keto diet.
Should you drink celery juice on keto?
Drinking celery juice regularly and in large amounts is probably not a great idea on the keto diet due to the high carb content. An occasional small glass with proper portion control and dilution may be okay if it fits your macros and does not disrupt ketosis.
Other low carb vegetables may be better choices for juicing on keto such as cucumbers, zucchini, spinach, kale, chard, collard greens, broccoli, cauliflower, bell peppers, tomatoes, etc.
If you want the proposed benefits of celery juice, eating whole celery sticks is likely the better option rather than juicing. This provides fiber, allows better portion control, and leads to slower absorption of the natural sugars.
The bottom line
Here is a summary of whether celery juice fits into the keto diet:
- Celery juice is relatively high in carbs with about 5 grams net carbs per 8 ounces.
- Drinking large amounts could potentially knock you out of ketosis.
- Have occasional small portions of 4-6 ounces at most.
- Dilute with water and mix with low carb veggies to lower carbs.
- Monitor ketones and adjust intake to your personal tolerance.
- May provide some nutrients but has less fiber than whole celery.
- Other low carb veggies are likely better options for juicing on keto.
While celery juice is a trendy health drink, it does not perfectly align with keto principles. Small diluted amounts may be incorporated if carbs are accounted for and ketosis remains intact.
Frequently asked questions
Can I drink celery juice on keto?
You can drink small amounts of celery juice on keto if it fits within your daily carb limit. Be mindful of portions as too much celery juice could affect ketosis.
Will celery juice kick me out of ketosis?
It depends on the amount you drink and your personal carb tolerance. Consuming large servings of celery juice that provide more than 10+ grams of carbs is likely to disrupt ketosis.
Is juicing celery keto-friendly?
Juicing celery is not as keto-friendly as eating whole celery. Juicing removes the fiber, leaving you with more net carbs. Plus juicing makes it easier to consume more celery and carbs than you would eat.
What can I mix with celery juice on keto?
For lower carb celery juice, mix with water, lime juice, cucumber juice, spinach juice, mint, stevia, avocado, coconut cream, nut milk, or collagen powder.
Should I drink celery juice daily on keto?
No, celery juice daily is not recommended on keto due to the carb content. Limit intake to 2-3 times per week max and keep portions small.
The takeaway
Celery juice has recently become popular for potential health benefits. But it does not perfectly align with a very low carb keto diet. Small diluted amounts can be incorporated sparingly if carbs are accounted for and ketosis is unaffected. Focus on low carb vegetables instead for juicing to reap benefits while staying in ketosis.
