Is unsweet iced tea Keto?

As the ketogenic diet has grown in popularity, more people are curious about whether common beverages like iced tea can be enjoyed while following a keto lifestyle. Iced tea is a refreshing summertime drink that comes in sweetened and unsweetened varieties. But is unsweet iced tea keto-friendly?

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What is the Ketogenic Diet?

The ketogenic or “keto” diet is a very low-carbohydrate, high-fat diet that forces the body to burn fats for fuel instead of carbohydrates. This state of elevated ketone levels in the body is known as nutritional ketosis. Ketosis has been shown to offer many health benefits such as weight loss, lower blood sugar levels, and reduced inflammation.

In order to achieve ketosis, carbohydrate intake must be restricted to only about 5% of total daily calories. This equates to limiting net carbs (total carbs minus fiber) to around 20-50 grams per day. Protein should be moderate, and fat makes up 70-80% of calories on keto.

Why Are Carbs Restricted on Keto?

Carbohydrates are the body’s preferred source of energy. When you eat a high-carb diet, the excess carbohydrates are broken down into glucose and stored as glycogen in the muscles and liver. Once glycogen stores are full, extra carbs are converted to and stored as fat.

On keto, however, carb intake is drastically reduced. This depletes glycogen stores, so the body must turn to an alternative fuel source for energy. Ketones are produced by the liver from fat and become the new primary fuel. Burning fat for fuel results in weight loss and other health benefits.

How Many Carbs Can You Eat on Keto?

The amount of carbs allowed on keto varies depending on the individual, but standard ketogenic diet guidelines recommend limiting net carbs to 20-50 grams per day.

Net carbs are calculated by subtracting fiber from total carbs, as fiber does not impact blood sugar levels. Most keto dieters aim to stay under 20-30 grams of net carbs daily for the first few weeks to guarantee ketosis is achieved. After this induction phase, carbs can be increased to around 50 grams as long as ketosis is maintained.

Does Unsweet Tea Contain Carbs?

Plain unsweetened iced tea contains no carbs, calories, fat, protein, or fiber. It is essentially flavored water. The ingredients are simple – black tea leaves steeped in hot water then chilled. No sugar or other sweeteners are added. The carb content comes solely from the tea leaves themselves.

A typical 8 ounce serving of unsweetened iced tea has about 1 gram of carbohydrates. Since the carb count is so minimal, unsweetened iced tea can easily be incorporated into a ketogenic diet.

Caffeine Content of Unsweetened Iced Tea

While unsweetened iced tea is very low in carbs, it does contain a moderate amount of caffeine. An 8 ounce serving provides around 25-48mg of caffeine, depending on the steeping time. So those sensitive to caffeine should enjoy unsweetened tea in moderation.

Variations of Unsweetened Iced Tea

There are many different types and flavors of unsweetened iced tea that can be enjoyed on the keto diet. Some popular options include:

Black tea – Made from black tea leaves. Provides the strongest tea flavor.

Green tea – Made from unoxidized green tea leaves. Provides a more mild flavor.
Herbal tea – Made from herbs, fruits, spices, and flowers instead of camellia sinensis tea leaves. Often naturally uncaffeinated.
Flavored tea – Black, green, or herbal tea infused with fruits, herbs, and spices such as peach, raspberry, mint, hibiscus, cinnamon, etc. Unsweetened varieties use naturally flavored extracts instead of syrups or sweeteners to provide flavor.

Iced tea powders – Powdered tea concentrates that are reconstituted with water. Available in many flavors. Opt for unsweetened varieties.

Adding Flavor to Unsweetened Iced Tea

While plain unsweetened iced tea is keto-approved, some people accustomed to sugary sweet tea find it too bitter. Luckily, there are several ways to flavor and enhance unsweetened iced tea while keeping it keto-friendly.

Lemon

Freshly squeezed lemon juice adds zesty flavor and natural sweetness to unsweetened iced tea. A squeeze of lemon contains only about 1 gram of carbs, so it won’t knock you out of ketosis. For an even lower carb option, use a sugar-free lemon juice like True Lemon.

Mint

Fresh mint adds a refreshing flavor to iced tea. Gently bruise mint leaves and add to your tea or use mint herbal tea bags. Peppermint extract can also infuse minty flavor. Be sure to use unsweetened varieties.

Fruit Infusions

Adding fruity flavor to unsweetened tea is easy with a few options:

Fruit herbal tea bags – Opt for naturally flavored, uncaffeinated herbal teas made with fruit pieces, extracts, and essential oils. Raspberry, peach, and passionfruit are popular choices.

Sugar-free flavored syrups – A few drops of sugar-free syrups like Torani and Monin provide fruit flavor without carbs or calories. Use sparingly.
Fresh fruit – Fruit like berries, peaches, citrus, apple slices, or cucumber can be muddled and added to iced tea. The fruit infuses flavor as it steeps.

Stevia

The natural, zero-calorie sweetener stevia adds light sweetness to iced tea without carbs. Look for pure stevia extracts rather than sweetener blends. A little goes a long way – use just a few drops.

Sugar-Free Sweeteners

While plain iced tea is best, you can use small amounts of sugar-free sweeteners if needed. Good options include erythritol, allulose, monk fruit, and sucralose (Splenda). Avoid maltitol as it may cause a glycemic response. Moderation is key – use only enough to lightly sweeten the tea.

Making Unsweetened Iced Tea Keto-Friendly

When preparing fresh unsweetened iced tea at home, here are some tips for keeping it keto-approved:

Use plain black, green, herbal, or hibiscus tea bags. Avoid pre-flavored/sweetened varieties.

Steep the tea longer for a stronger flavor so additional sweeteners are not needed.
Add whole fruits, herbs, spices, and sugar-free flavorings to infuse natural flavor.
Opt for stevia, erythritol, monk fruit, allulose, or sucralose to lightly sweeten if desired.

Avoid sugar, honey, syrups, and juice, which all contain carbs and sugar.
Refrigerate or pour over ice to serve chilled. Add lemon slices, mint sprigs, or fruit garnish.

You can also find unsweetened bottled iced tea in most grocery stores. Check the label to confirm no sugar or sweeteners have been added.

Potential Benefits of Drinking Unsweetened Iced Tea

In addition to being low in carbs, unsweetened iced tea provides some potential health benefits:

Antioxidants – Tea contains polyphenols and catechins, which act as antioxidants that may help prevent cell damage, lower inflammation, and reduce disease risk.
Caffeine – The moderate caffeine content of tea boosts energy, improves mental focus and alertness, and enhances exercise performance.

Hydration – Like water, unsweetened tea is hydrating and helps meet daily fluid needs.
Healthy alternative – Plain iced tea satisfies cravings for sweet drinks without calories, carbs, or sugar.

Potential Downsides of Drinking Too Much Unsweetened Iced Tea

Unsweetened iced tea is generally healthy in moderation, but there are a few potential downsides to be aware of if consuming large amounts:

Caffeine – Excess intake can cause jitters, insomnia, anxiety, headaches, and poor hydration.
Tannins – Tea contains tannins, which may decrease absorption of some nutrients like iron. But for most people this is not a major concern.
Acidic beverage – The acids in tea may cause digestive issues for some people, especially when consumed in large quantities.

Fluid overload – Drinking more than a gallon of tea (or any beverage) per day can lead to potentially dangerous fluid and electrolyte imbalances.

Moderating intake to 1-2 servings daily prevents any potential issues. Those with anxiety, insomnia, or acid reflux may need to limit intake even more.

Is Sweet Tea Keto-Friendly?

Sweet tea is made by adding sugar or other sweeteners to black tea while it steeps to produce a Southern-style sweet drink. The amount of sugar in sweet tea is significant, ranging from 60-120+ grams of carbs in just one 16-20 ounce serving.

This makes sweet tea very high in sugar and too high in carbs to fit into a keto diet. Even diet sweet teas made with artificial sweeteners like aspartame and sucralose will likely contain too many carbs to maintain ketosis.

Keto-Friendly Sweet Tea Alternatives

Giving up sugary sweet tea may be tough for keto dieters who are accustomed to the sweet drink. Here are some tips for curbing sweet tea cravings on keto:

Transition to unsweetened slowly by cutting sugar a little at a time

Add keto-friendly sweeteners like stevia, erythritol, or monk fruit
Flavor with lemon, mint, fruit, and spice blends
Replace 1/2 sweet tea with unsweetened and gradually increase ratio

Substitute herbal hibiscus or raspberry tea for a fruity flavor
Drink icy cold to mask bitterness or dilute with water
Mix in a splash of heavy cream or coconut milk for a sweet, creamy tea

Is Bottled Iced Tea Keto-Friendly?

Bottled iced tea can be hit-or-miss when it comes to keto. Some bottled teas contain sugar or fruit juices, which add too many carbs for keto. Others are sweetened with sucralose or aspartame, which may also contain hidden carbs.

Be sure to read ingredient labels closely and check the carb count. Good options will only contain tea leaves, water, and natural flavors. Steer clear of sweetened, flavored, juice-added, and diet teas. Pure Leaf Unsweetened Tea, Gold Peak Unsweet Tea, and Honest Tea are some keto-safe bets.

Low Carb Iced Tea Recipe

This delicious raspberry lemon iced tea recipe is easy to make and fits perfectly into a ketogenic diet:

Ingredients:

4 cups water
4 black tea bags
1 cup raspberries

1 lemon, juiced
Stevia to taste (optional)

Instructions:

Heat 4 cups water until just before boiling. Remove from heat.

Add tea bags and steep 5 minutes. Remove tea bags.
Add raspberries and muddle gently. Allow to steep 10 minutes.
Stir in lemon juice. Add stevia if a sweeter tea is desired. Refrigerate 4 hours.

Serve over ice and garnish with lemon and raspberries if desired.

The tea bags provide the bold tea flavor, while the raspberries and lemon infuse it with sweet citrus flavor. Adding some stevia enhances the sweetness, but the recipe is delicious even without it. You can try different fruit combinations as well.

Tips for Drinking Iced Tea on Keto

Here are some helpful tips for drinking unsweetened iced tea on a ketogenic diet:

Always check labels for added sugars or sweeteners
Watch out for juice-added teas, which contain hidden carbs
Flavor your own tea at home with fruit and spices

Dilute strong tea with water or club soda
Moderate caffeine by alternating caffeinated and herbal teas
If using sweeteners, less is more – start with just a pinch

Brew dense, robust teas at double strength
Add citrus fruits, berries, herbs, and cucumbers for flavor
Try different tea combinations like peach-raspberry or mint-lime

Common Questions about Iced Tea on Keto

Will unsweetened iced tea kick me out of ketosis?

No, unsweetened iced tea will not disrupt ketosis. Plain iced tea contains minimal carbs from the tea leaves so it can be enjoyed freely on a keto diet.

Are artificially sweetened teas ok for keto?

Teas sweetened with sucralose, aspartame, saccharin, or acesulfame potassium may be okay for keto if consumed in moderation, but avoid drinking them excessively. Check labels for carb counts.

What about matcha green tea?

Unsweetened matcha contains around 3 grams net carbs per serving, so a cup or two fits into daily carb limits. Opt for hot matcha lattes made with unsweetened nut milk and low carb sweeteners.

Can I drink chai tea on keto?

Chai often contains milk, sugar, and sweet spices like cinnamon, cardamom, and vanilla, so carb counts can add up fast. Opt for unsweetened varieties made with unsweetened almond milk and sugar-free flavorings.

Is sweet tea allowed on keto?

No, traditional sweet tea is much too high in sugar and carbs to be included in a ketogenic diet. An occasional small glass may be allowed, but it’s best limited or avoided.

The Bottom Line

Unsweetened iced tea containing no sugars, sweeteners, juices or other hidden carbs is keto-friendly. The minimal carbs from plain tea leaves make unsweetened iced tea a delicious low carb beverage option for ketogenic dieters. There are many ways to give unsweetened tea delicious flavor with keto-approved ingredients. Just avoid the sweet tea and juice-added bottled teas which are too high in carbs for keto.