What is the Healthiest Low-Carb Drink?

November 6, 2025 •

4 min read

According to nutrition experts, unsweetened water is hands-down the healthiest option for any diet, but you don't have to stop there. Finding variety is key to sticking with a low-carb lifestyle, and knowing what is the healthiest low-carb drink beyond just water can help you stay hydrated and satisfied.

Quick Summary

An exploration of various beverages suitable for a low-carb diet, covering zero-carb choices like water, coffee, and tea, and including nut milks and bone broth. It also details healthier alternatives to sugary drinks and how to make smart choices to support weight management and gut health.

Key Points

Water is the #1 healthiest low-carb drink: It contains zero carbs, zero calories, and is essential for all bodily functions and optimal hydration.
Black coffee and unsweetened tea are excellent choices: These zero-carb beverages offer antioxidants and a metabolism boost without sugar.
Unsweetened nut milks are great dairy alternatives: Almond, coconut, and macadamia milks are low-carb options for adding creaminess to drinks or meals.
Bone broth provides electrolytes and gut support: Rich in collagen, this savory drink can aid gut health and replenish electrolytes during a low-carb diet.
Homemade drinks are the best option: Making your own infused water, flavored tea, or electrolyte mix gives you complete control over ingredients and carb content.
Avoid sugary fruit juices and regular soda: These drinks are high in carbs and can quickly derail a low-carb or keto diet.
Check labels carefully on diet drinks: While zero-carb, some diet sodas contain artificial sweeteners that may negatively impact gut health or increase cravings.

The Unrivaled Champion: Plain Water

Plain water, whether still or sparkling, is the undisputed healthiest low-carb drink. It contains zero calories, zero carbohydrates, and zero additives, making it the perfect choice for hydration. Proper hydration is vital for every bodily function, from regulating temperature to aiding digestion. For those following a ketogenic or low-carb diet, adequate water intake is especially important to prevent the 'keto flu' symptoms often caused by initial water and electrolyte loss. Infusing water with natural flavors from cucumber, lemon, or mint can add interest without adding carbs.

Coffee and Tea: Natural and Energizing Options

Unsweetened coffee and tea are excellent, carb-free beverages that offer more than just hydration. Both contain antioxidants, with green tea being particularly rich in beneficial compounds like EGCG.

Coffee: Black coffee provides a metabolism-boosting caffeine kick and is a zero-carb choice. For a creamier texture without the carbs, low-carb dieters can add a splash of unsweetened heavy cream or unsweetened almond milk. Bulletproof coffee, made with MCT oil and grass-fed butter, is a popular high-fat, low-carb option, but should be consumed in moderation due to its high-calorie content.
Tea: From black tea to green tea and a wide variety of herbal teas (peppermint, chamomile, hibiscus), unsweetened tea offers a flavorful and antioxidant-rich experience for nearly zero carbs. When choosing store-bought herbal teas, it's wise to check the label for any added sugars or high-carb ingredients from dried fruit pieces.

The Rise of Non-Dairy Milks and Broths

For those seeking alternatives to water, unsweetened nut milks and bone broth provide additional nutritional benefits.

Unsweetened Nut Milks: Almond, coconut, and macadamia nut milks are low-carb, dairy-free options perfect for adding to coffee, smoothies, or enjoying on their own. Always opt for the unsweetened versions, as sweetened varieties contain too much sugar for a low-carb diet.
Bone Broth: This savory drink is a comforting, low-carb beverage rich in collagen and amino acids that support gut health. It also provides electrolytes like sodium, which can be helpful in combating the 'keto flu'.

Navigating Store-Bought Alternatives

While many commercial drinks are packed with sugar, some low-carb alternatives are available. However, consumers must read labels carefully to avoid hidden carbs and artificial additives.

Diet Sodas and Sparkling Waters: Plain sparkling water is a fantastic, carb-free fizzy alternative to soda. Many diet sodas are also technically zero-carb but often contain artificial sweeteners that can negatively impact gut bacteria and increase sugar cravings for some individuals. Naturally sweetened alternatives using stevia or erythritol are a better choice. Brands like Zevia and Virgil's Zero Sugar are popular choices in this category.
Electrolyte Drinks: Standard sports drinks are full of sugar, but low-carb and sugar-free versions, often available as powders or drops, can help replenish electrolytes lost during exercise or on a keto diet. When shopping for these products, prioritize those with natural sweeteners over artificial ones.

Comparison of Healthy Low-Carb Drink Options


Drink Category	Carb Content	Key Benefits	Things to Watch Out For
Plain Water	0g	Ultimate hydration, no calories/additives	Can be boring for some
Unsweetened Tea	<1g	Antioxidants, natural energy (if caffeinated)	Watch for added sugars in pre-bottled versions
Black Coffee	<1g	Metabolism boost, mental focus	Added sugars, milk, or sweetened creamers
Bone Broth	0g	Rich in collagen and electrolytes, gut health support	Higher in sodium; check labels for additives
Unsweetened Nut Milk	1-2g	Good source of calcium and vitamins D/E	Always choose "unsweetened"; avoid oat milk
Low-Carb Electrolytes	0g	Replenishes vital minerals during a low-carb diet	Many contain artificial sweeteners; read labels
Low-Sugar Kombucha	Varies	Probiotics for gut health	Needs careful label-reading; sugar is required for fermentation

Creating Your Own Healthy Low-Carb Drinks

For ultimate control over ingredients and carb counts, making your own low-carb drinks is the best approach. Creating flavorful infused waters, homemade electrolyte drinks, or keto-friendly smoothies ensures you avoid hidden sugars and unnecessary additives.

Homemade Keto-Friendly Smoothie: Blend a liquid base like unsweetened almond milk with healthy fats such as half an avocado, some chia seeds, and a handful of spinach. Add a small portion of low-carb berries like raspberries or blackberries and a scoop of unflavored keto protein powder for a filling, nutrient-dense meal replacement.

DIY Electrolyte Drink ('Keto-ade'): Mix water with a pinch of high-quality salt (like Himalayan pink salt), a salt substitute containing potassium, and a squeeze of fresh lemon or lime juice. For sweetness, add a few drops of liquid stevia or monk fruit extract.

The Final Verdict on the Healthiest Low-Carb Drink

Ultimately, the healthiest low-carb drink depends on your specific health goals, but plain water remains the gold standard. For those seeking variety or added benefits, unsweetened teas, black coffee, and bone broth are all excellent, nutrient-rich choices that won't disrupt your low-carb efforts. If reaching for a pre-packaged option, meticulous label-reading is essential to avoid hidden sugars and artificial additives. Choosing whole, unprocessed ingredients is always the best path to healthy hydration.

How to Transition to Healthier Low-Carb Drinks

Making the switch from sugary beverages can be challenging, but a gradual approach works best. Start by replacing one sugary drink per day with a zero-carb alternative. For instance, swap your morning orange juice for black coffee or green tea. Gradually reduce dependence on diet sodas by weaning off artificial sweeteners and opting for naturally flavored sparkling waters instead. As your palate adapts, your appreciation for the cleaner, more natural flavors of water and tea will grow. Remember, consistency is key, and the benefits for your metabolism and overall health are well worth the effort. For more information on staying hydrated on a low-carb diet, check out this guide on keto and low-carb hydration.

Frequently Asked Questions

On a low-carb diet, you can drink unsweetened plant-based milks like almond milk, coconut milk, or macadamia nut milk. Unsweetened versions contain very few carbs, whereas regular dairy milk contains high amounts of sugar from lactose.

While diet sodas are zero-carb, many contain artificial sweeteners that some studies link to negative effects on gut bacteria and increased cravings. Healthier alternatives are beverages sweetened with natural, zero-calorie sweeteners like stevia or erythritol.

Most fruit juices are very high in carbohydrates and should be avoided on a low-carb diet. The high sugar content can easily exceed your daily carb limit. For a similar taste, you can use a small squeeze of lemon or lime in water.

During the initial stages of a low-carb or keto diet, you can lose electrolytes. Good options include bone broth, sugar-free electrolyte powders, or a homemade 'keto-ade' made with water, salt, and potassium.

Kombucha is a fermented tea with probiotics that can be low-carb, but you must check the label carefully. Some brands are very high in sugar, which is required for fermentation. Choose low-sugar or keto-specific kombucha varieties.

To add flavor to water without carbs, you can infuse it with natural ingredients like slices of cucumber, lemon or lime wedges, fresh mint leaves, or a few berries. Flavor enhancers sweetened with stevia are also a zero-carb option.

Some alcohol can be consumed in moderation on a low-carb diet, such as zero-carb hard liquors (vodka, gin, whiskey) or dry wines, which typically have 2-4g of carbs per glass. Avoid sugary mixers and beers, and remember that excessive alcohol can slow weight loss.