What drink is low in sugar and carbs? Your Complete Nutrition Diet Guide

November 1, 2025 •

3 min read

Research indicates that liquids contribute almost one-quarter of the calories in the average American diet, often from sugary sources. For those aiming to manage weight or improve blood sugar, knowing what drink is low in sugar and carbs? is a crucial step toward healthier hydration and nutrition.

Quick Summary

Several beverages are low in sugar and carbs, including water, unsweetened coffee, and black or herbal teas. Infused waters, unsweetened plant-based milks, and flavored sparkling waters offer additional low-carb options for flavorful hydration.

Key Points

Water is Supreme: Contains zero sugar, carbs, and calories, and is the healthiest option for hydration.
Unsweetened is Key: Coffee and tea are excellent choices but must be consumed without added sugar or high-carb creamers.
Natural Flavoring: Infuse plain water with fruits, vegetables, and herbs for flavor without adding carbs.
Read Labels for Alternatives: When choosing sparkling waters or plant-based milks, opt for unsweetened versions and check the nutrition labels carefully.
Mindful of Alcohol: Pure liquors like vodka and whiskey are carb-free, but sugary mixers must be avoided.
Homemade is Best: Making your own low-carb beverages at home allows you to control the ingredients and avoid hidden sugars.
Beyond Hydration: Drinks like bone broth offer added nutrients and help control hunger on a low-carb diet.

The Importance of Low-Sugar, Low-Carb Beverages

Many popular beverages, including sodas, fruit juices, and sweetened coffees, are loaded with sugar and refined carbohydrates. These drinks can contribute to weight gain, blood sugar spikes, and an increased risk of type 2 diabetes and heart disease. By switching to low-sugar and low-carb alternatives, you can significantly reduce your calorie intake and improve your overall health. Replacing just one sugary drink with a healthier alternative can substantially impact your long-term wellness.

The Best Low-Sugar, Low-Carb Drink Options

Water: The Ultimate Zero-Carb Choice

Water is the purest and most effective beverage for hydration, containing zero calories, carbs, or sugar. Staying properly hydrated supports essential bodily functions, boosts metabolism, and can help control hunger. If plain water is too bland, consider these variations:

Infused Water: Add flavor naturally by infusing water with fresh fruits, vegetables, and herbs. Popular combinations include lemon and cucumber slices, mint leaves, or frozen berries.
Sparkling Water: For those who enjoy carbonation, unsweetened sparkling water is a perfect substitute for soda. Be sure to check the label for added sugars, juices, or sweeteners.
Flavoring Drops: Products with natural sweeteners like stevia can add concentrated flavor to plain or sparkling water without carbs.

Coffee and Tea: Satisfying and Naturally Carb-Free

Coffee and tea are excellent choices for a low-carb diet, provided they are consumed without added sugar or high-carb additions. Both contain beneficial plant compounds that can boost metabolism and reduce inflammation.

Black Coffee: Naturally free of carbs and sugar, black coffee can improve focus and alertness. For a richer flavor, consider adding a dash of cinnamon or nutmeg.
Herbal Tea: From green and black tea to chamomile and hibiscus, unsweetened herbal teas are carb-free and rich in antioxidants. Green tea, in particular, may offer fat-burning benefits.
Low-Carb Coffee Add-ins: If you prefer creaminess, use a small amount of heavy cream or unsweetened almond milk instead of milk or sugary syrups.

Unsweetened Plant-Based Milks

For those who enjoy creamy beverages, unsweetened nut milks like almond or coconut milk are low-carb and versatile. They are great for adding to coffee, tea, or making smoothies. Avoid flavored or sweetened versions, which often contain added sugars.

Mindful Alcoholic Options

While moderation is always key, certain alcoholic beverages can fit within a low-carb lifestyle.

Pure Spirits: Distilled liquors like vodka, gin, tequila, and whiskey are carb-free. The danger lies in sugary mixers like juices or sodas.
Low-Carb Mixers: Pair pure spirits with diet soda, plain sparkling water, or diet tonic water.
Dry Wines: Red and white dry wines are relatively low in carbs compared to sweeter varieties.

Comparing Low-Carb Beverages


Beverage	Sugar (g)	Net Carbs (g)	Notes
Water	0	0	Can be infused with natural flavors
Black Coffee	0	0	Additives increase carb count
Unsweetened Herbal Tea	0	0	Antioxidant-rich, many varieties
Unsweetened Almond Milk	~0.3	~0.4	Check labels, varies by brand
Sparkling Water	0	0	Use unsweetened with no juice added
Bone Broth	<1	<1	Offers electrolytes and nutrients

Delicious Homemade Low-Carb Recipes

Making your own low-carb drinks at home gives you full control over the ingredients and nutritional content.

Electrolyte Drink: Mix 16 oz water with 1/2 tsp salt and 1/4 tsp of a reduced-sodium salt substitute. Add 1 tbsp lemon juice and a dash of stevia for a refreshing, hydrating beverage.
Keto Hot Chocolate: Warm up unsweetened almond milk and stir in cocoa powder and a keto-friendly sweetener like stevia. Top with a dash of cinnamon for a satisfying treat.
Strawberry Coconut Smoothie: Blend unsweetened coconut milk with frozen strawberries, a spoonful of almond butter, and chia seeds for a delicious and filling snack.

Conclusion: Your Path to Healthier Hydration

Choosing low-sugar and low-carb drinks is a simple yet powerful way to support your overall health and wellness. By opting for water, unsweetened coffee, tea, and other smart alternatives, you can cut out empty calories and manage your blood sugar levels more effectively. The best approach is to keep it simple, checking labels for hidden sugars and focusing on natural, whole ingredients when possible. Making mindful choices about your beverages ensures you stay refreshed and on track with your nutritional goals without compromising on taste.

For more in-depth information on the benefits and types of low-carb diets, consult the resources from reputable health organizations like the Mayo Clinic.

Frequently Asked Questions

While diet sodas are typically carb-free, they contain artificial sweeteners, which some studies suggest may have negative health effects. They are generally acceptable in moderation, but water or naturally flavored options are a healthier choice.

Many brands offer zero-carb, flavored sparkling water with natural essences. However, some flavored waters might contain added juice or sweeteners, so it's essential to check the nutrition label for carbs.

You can naturally flavor water by infusing it with fresh ingredients. Try adding slices of lemon, cucumber, or lime, or including sprigs of mint or basil.

The carb and sugar content of kombucha can vary widely, particularly with commercial brands. Some varieties are low-carb, but it's crucial to check the nutrition label, as some can be quite high in sugar.

Unsweetened plant-based milks like almond and coconut milk are low in carbs and can be used in moderation. Dairy milk contains natural sugars and is higher in carbs, so it should be consumed sparingly.

A good low-carb smoothie uses unsweetened plant-based milk as a base. Incorporate low-carb berries like strawberries, healthy fats from almond butter or coconut oil, and a scoop of unflavored protein powder.

When unsweetened, herbal teas are naturally sugar-free and carb-free. They are typically infused with herbs, fruits, or spices during brewing, making them a great option.