Keto Friendly Juice and Smoothies

Wondering if you can Juice on Keto? It’s Absolutely Possible. You can get all of the Vitamins, Minerals, Enzymes and Phytonutrients your Body needs from Raw Veggies without relying on supplements and stay in Ketosis. Here are my Top Tips and some Recipes for Keto Friendly Juice and Smoothies to get you started!

The Keto Diet is a High Fat, Low Carb Diet designed to put your body into a state of Ketosis which forces your body to burn fat. While the weight falls off, are you really getting all of the Nutrients that your Body needs to keep you feeling Healthy, Vibrant and Energized?

To feel your best you need to make sure that all of your Nutritional Bases are covered and that you are getting enough Vitamins, Minerals, Antioxidants and Phytonutrients from Raw Veggies to support the Body and Gut.

Rather than taking supplements you can get these nutrients from Keto Friendly Low Carb Raw Juices and Smoothies. Plan your Carbs well and it should be easy to add a juice or smoothie into your day and get almost half of your RDA (5 portions) in just one glass.

Here are some of my Top Tips and some Keto Friendly Juice and Smoothie Recipes that will help you get all of the Nutrients your body needs when you are on the Keto Diet.

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Low Carb Keto Juices and Smoothies don’t have the sweet taste that most Veggie Juices do. They need to be high enough in Fats and Protein and the Carbs need to be low to keep your body in Ketosis. If you have a sweet tooth, you can add a pinch of Keto Friendly Sweetener such as Monk Fruit Sweetener, Xylitol or Stevia to the recipes.

It’s important to include Healthy Fats and Proteins into your Juices and Smoothies. Some examples are:

Chia Seeds

Chia seeds are packed with Vitamins, Minerals, Fibre, Antioxidants and Amino Acids. They are very high in Omega 3 fatty acids which have many powerful health benefits for the body and brain.

MCT Oil

MCT (medium chain triglycerides) can be converted into Ketones and help you stay in Ketosis. It helps promote good gut bacteria and can support weight loss and make you feel full for longer.

Coconut Meat

Coconut meat is rich in Fibre, Manganese and Copper. It contains saturated fat which is mostly MCT (medium chain triglycerides). 

Coconut Oil

Coconut Oil is made up of around 50% MCT oil. It promotes Heart Health, is Antimicrobial and good for the Skin, Hair and Teeth.

Avocados

Avocados are one of the healthiest foods on the Planet! They contain healthy fats and are Nutrient Dense. Science shows that they help support Heart Health. Avocados are a good source of Vitamin B, E, C, Copper, Fibre and Potassium.

The Best Low Carb Veggies to include in your Keto Friendly Juice and Smoothies are:

Spinach

Spinach has only 0.4g of Net Carbs per cup. It’s Nutrient Rich and contains Rich Sources of Vitamin A, C, K, Folic Acid, Iron and Calcium. Spinach also contains Antioxidants which protect the cells against Free Radicals.

Cucumber

A Medium cucumber contains only 3g of Net Carbs. Cucumber is a great alternative base for Keto Friendly Juices. It has a high water content and will keep you hydrated, as well as being Rich in Vitamin K, a good source of Vitamin C, Magnesium, Potassium, Manganese, all which your body could be lacking on the Keto Diet. Cucumbers also contain Antioxidants which protect cells against Free Radicals.

Zucchini

Zucchini has 3g Net Carbs per cup and is rich in essential Vitamins and Minerals. It’s high in Vitamin A, Manganese, Vitamin C and Potassium. Zucchini is also high in Antioxidants and supports Digestive Health. 

Beets

Beets have 9.6 g Net Carbs per 1 small beet. They are higher in carbs but are an important addition to your juice recipes as the Health Benefits are Impressive.

Beets are a great source of Fibre, Folate, Manganese, Potassium, Iron and Vitamin C. They contain a High Content of Inorganic Nitrates which studies have shown to Lower Blood Pressure. Science shows that they are important in Heart Health and studies have shown they Enhance Physical Performance and Improve Stamina.

Beets are 88% Water and excellent for Hydration. They are rich in Fibre, Folate, Manganese, Iron and Vitamin C.

The Best Low Carb Fruits to add a little sweetness to your Juice and Smoothie Recipes are: 

Raspberries

Raspberries have 6.7 g Net Carbs per cup. They are packed with Nutrients and are High in Fibre, Vitamin C, Manganese and other important Vitamins and Minerals. They are also high in Antioxidants and contain Raspberry Ketones which help your body break down fat.

Blackberries

Blackberries have 6g of Net Carbs per cup. They are high in Vitamins and Minerals and are rich in Vitamin C and Manganese which are essential for maintaining a healthy Immune System. They are extremely high in Fibre which supports Digestive Health and Healthy Gut Bacteria.

Pineapple

Pineapple has 9.8 g of Net Carbs per 1 thick slice. You only need a small amount of Pineapple to give your Juice a Natural Sweet Taste.

It’s packed with Powerful Nutrients, Antioxidants and Enzymes and is extremely rich in Vitamin C and Manganese. Pineapple also contains other important Nutrients like Vitamin B, Copper, Thiamine, Folate, Potassium, Magnesium, Riboflavin.

Pineapple contains Bromelain which is an important Digestive Enzyme. Bromelain helps with digestion and also helps with the treatment of Bronchitis, Osteoarthritis, Diarrhea and promotes Cardiovascular Health. 

Lemons

Lemons have 1.4 net carbs per ⅓ lemon. 1 lemon contains 51% of the RDA of Vitamin C.

Vitamin C is important in supporting Hearth Health and helps protect the body against Infections. Studies have shown it shortens the Duration and Severity of Colds and could be an important Supplement in Cancer. Studies show that Citrus Juice lowers the risk of certain Cancers. 

Veggies and Fruit to avoid when you are on the Keto Diet are ones that are High in Natural Sugars and Carbs, for example: 

Apples, Oranges, Mangoes, Bananas, Carrots, Sweet Potatoes, Parsnip and Turnip.

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To help you get started Juicing when you are on the Keto Diet I’ve created some Keto Friendly Juice and Smoothie Recipes.

You can adjust the quantities of the ingredients to suit your Carb Intake and easily add extra sweetness with your favourite Keto Approved Sweetener. The Juices and Smoothies will give you all of the Nutrients that you might be lacking and will make you feel Energized and Healthy while staying in Ketosis.

Keto Approved Juice and Smoothies

I want to hear from you! Do you struggle to eat enough fresh veggies while on the Keto diet? Share your thoughts in the comments below.

If you found this post helpful please share it with your Family and Friends! Together we can transform our health, one Juice at a Time.

Have an amazing day,

Heather

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