Low Carb Juice Recipes

10 Low-Carb Juice Recipes (+ Keto Juice Recipes)

If you are thinking juicing and a low-carb diet don’t work together, think again. Low-carb juice recipes do exist! Juicing is the perfect way to ensure you’re getting all the vitamins and minerals your body needs while limiting your carb intake.

Juicing combined with a low-carb lifestyle can work wonders for weight loss. If your body doesn’t have any carbohydrates to burn as energy, it’s going to burn that stubborn fat. And that’s what we are all after, aren’t we?

I’ll show you the best fruits and vegetables to juice on a low-carb diet and my favorite low-carb juice recipes. If you are on a ketogenic diet, hold on. I’ll have some keto juice recipes and useful tips for you, too.

Avoid Juicing Fruits When Trying to Lose Weight

Low Sugar JuicingYou don’t want to juice a lot of fruits when you are watching your carb intake and trying to lose weight. Fruits tend to be rich in simple sugars. They are still lower in carbs than pasta or bread, but much higher than most vegetables.

Fruit juices also deliver a high dose of calories relative to their volume. Juicing removes the fiber that is present in fruits. Without the fiber, the juices won’t satiate you like eating whole fruits does.

A better choice for your low-carb diet are juices made from vegetables. Most veggies tend to be low in calories, carbs, and sugar. They will provide your body with all the nutrients it needs while staying in your daily carb limit. To get the most juice out of your veggies, you’ll need a good juicer for leafy greens. Learn more: The Best Juicer for Leafy Greens.

Which Low-Carb Diet Are You Following?

It’s important to know that not all low-carb diets are the same. Low-carb diets vary widely in their restriction of carbs. A moderately low-carb diet might call for you to limit your carbs intake to 150 gram per day. In this case, you can add some more fruits to your juices without going over your limit.

A ketogenic diet requires you to restrict your carbs to below at least 50 grams per day. Some ketogenic diets want you to stay below 20 grams per day. A diet this extreme makes it impossible to juice any fruits whatsoever, and you will be limited to juice only low-carb vegetables.

No matter what kind of diet you are following, I’ll have some healthy low-carb juice recipes for you, that actually work. But let’s first have a look at the best juice ingredients, that won’t add much sugar to your juices:

The Best Low-Carb Fruits & Vegetables for Juicing

1. Celery

Celery Low Carb Juice Celery clears up skin problems, aids in digestion and purifies your bloodstream. It’s also on the list of major alkalizing foods. I love to drink pure celery juice on an empty stomach in the morning. It has a great effect on my body and mind.

I know some people don’t like the taste of celery. If you haven’t juiced celery yet, try it anyway. The taste of celery juice is quite different from eating celery.

If you have tried it and can’t stand the taste of celery juice, you can substitute with zucchini, cucumber, cabbage or Romaine lettuce.

100g: Carbohydrate 3g; Sugar 1.3g

2. Zucchini

Zucchini Low Carb Juice Zucchinis contain B vitamins, which are great for boosting energy levels. Thanks to its vitamin C, it helps us protect against cold and flu. Zucchinis are also anti-inflammatory and may help prevent and reduce arthritis.

Zucchinis can be used in any juice; their flavor is very mild – almost like cucumbers.

100g: Carbohydrate 3.1g; Sugar 2.5g

3. Romaine Lettuce

Lettuce Low Carb Juice Lettuce has a mild, pleasant taste and 96% water content. It contains many energizing B vitamins, which support our nervous system and help you maintain healthy skin. The vitamin A is excellent for vision health and protects our cells from free radical damage.

The stems contain a milky latex, which has long been used for its sedative properties. You can add lettuce to your favorite juices; it won’t change the taste much and further boosts the nutritional value.

100g: Carbohydrate 3.3g; Sugar 1.2g

4. Radishes

Radishes Low Carb Juice Radishes are used in Traditional Chinese Medicine (TCM) and Ayurveda to treat many conditions such as inflammation and kidney stones.

They support a healthy digestive system and are a good source of vitamin C. They contain isothiocyanates, which may help protect against certain types of cancer.

100g: Carbohydrate 3.4; Sugar 1.9g

5. Spinach

Spinach Low Carb Juice When it comes to juicing spinach, you can call me Popeye. Spinach is the perfect low-carb juicing ingredient. 1 cup of raw spinach (30g) contains only 1 gram of carbs.

It’s pretty much flavorless in your juices but is incredibly good for you. One ounce of spinach juice provides more than 100% of your daily intake of vitamin K. It’s essential for your bones and helps blood clot.

Spinach juice is also rich in minerals like potassium, iron, and magnesium. It’s full of skin-improving nutrients and antioxidants that help you achieve that all-natural glow.

100g: Carbohydrate 3.6g; Sugar 0.4g

6. Cucumber

Cucumbers Low Carb Juice Cucumbers are my all time favorite for any juice. It’s what I call a base item. Base items are vegetables, that have high water content and a mild taste.

Cucumbers have some excellent health benefits, too. They boost your immune system, protect eyesight and promote digestion.

100g: Carbohydrate 3.6g; Sugar 1.7g

7. Swiss Chard

Swiss Chard Low Carb Juice Swiss chard does not come from Switzerland like the name would imply. It’s actually a Mediterranean plant.

Like all leafy greens, Swiss chard is high in the blood clotting vitamin K. It’s also loaded with minerals like potassium, iron, and magnesium, as well as vitamin A and C.

Swiss Chard blends well with lemons, green apples, and ginger.

100g: Carbohydrate 3.7g; Sugar 1.1g

8. Tomatoes

Tomato Low Carb Juice Although technically a fruit, tomatoes are often categorized as a vegetable. The bright red color comes from the antioxidant lycopene, which is one of the most potent antioxidants in the world. The darker the tomato, the more loaded it is.

Lycopene has anti-aging properties and there is a good chance your cosmetics contain this powerful antioxidant. It has shown to reduce age spots and skin darkening. It promotes the production of collagen, which makes your skin firmer, it also makes your skin less sensitive to UV rays.

The benefits of lycopene are not limited to your skin. It keeps your eyes healthy, your bones strong, is good for your brain and lowers blood pressure. Some studies even show that lycopene may slow the growth of certain types of cancer.

100g: Carbohydrate 3.8; Sugar 2.6g

9. Asparagus

Asparagus Low Carb Juice Asparagus is rich in the amino acid asparagine, making it a natural diuretic. It helps flush excess fluid and salt from your body and can be beneficial to your urinary tract health.

It’s also loaded with the antioxidant called anthocyanin, which helps to fight the effects of aging. Anthocyanins have anti-inflammatory properties that may help protect against heart disease and cancer, as well as boost the immune system.

100g: Carbohydrate 3.9g; Sugar 1.9g

10. Radicchio

Radicchio Low Carb Juice Straight from Italy, this bright vegetable is a form of leaf chicory and has a somewhat bitter and spicy taste.

Like lettuce, it has pain killing properties. Radicchio contains intybin, a mild sedative. It’s filled with potent anti-inflammatory and antioxidant properties, that boost your overall health.

It’s an excellent source of vitamin K, which is essential for healthy bones. Radicchio also contains inulin, a powerful compound with many health benefits. It may help you lose weight by controlling your blood sugar levels.

Radicchio is also rich in an entire spectrum of B vitamins that will make your skin, nails, and eyes shine.

100g: Carbohydrate 4.5g; Sugar 0.6g

11. Cauliflower

Cauliflower Low Carb Juice The sulfur compound sulforaphane in cauliflower is used for the prevention of certain types of cancer. It has shown to improve kidney function and blood pressure.

Cauliflower is a good source of choline. It’s used to treat depression and dementia. It may boost cognitive function and improve memory and learning. Athletes also like to use choline as a supplement to enhance their performance.

100g: Carbohydrate 5g; Sugar 1.9g

12. Parsley

Parsley Low Carb Juice Parsley is the perfect ingredient for our low-carb juices. It’s rich in health-boosting chlorophyll, and the iron helps our bodies to build red blood cells, which provide us with the energy we need while maintaining a low-carb diet.

100g: Carbohydrate 6.3g; Sugar 0.9g

13. Red Bell Peppers

Red Bell Pepper Low Carb Juice If you are juicing bell peppers, choose red bell peppers.

Green Peppers are just unripe red peppers and only contain a fraction of the vitamins compared to their red siblings. Red peppers give your juices a good taste, as they tend to be sweeter than the green variety.

Red bell peppers are packed with vitamin B6 and folate, both of which can help prevent anemia.

Studies show that red peppers may even increase your metabolic rate and help you lose weight. When it comes to juicing bell peppers, seeing red is a good thing.

100g: Carbohydrate 6.7g; Sugar 4.4g

14. Fennel

Fennel Low Carb Juice I love fennel’s licorice flavor; its juice combines very well with juices of other vegetables. The anethole, which gives fennel its exotic fragrance and subtle spice is known to reduce inflammation.

Fennel is rich in iron and histidine, which are helpful in the treatment of anemia. The high potassium content helps to keep your blood pressure in check. Fennel contains even slightly more potassium than bananas.

On top of that, fennel also possesses antibacterial and immune-boosting properties.

100g: Carbohydrate 7.3g; Sugar 3.9g

15. Kale

Kale Low Carb Juice Kale is relatively low in carbs and gives your body the nutrients it needs every day. It’s overflowing with vitamin K and iron. Per calorie, it has even more iron than beef!

It’s an excellent skin cleanser and detoxifies your skin from the inside. The high vitamin C content helps your skin produce collagen, which makes your skin firmer. The juice of just four kale leaves contains more than 100% of the recommended daily intake of vitamin C.

It’s also loaded with the carotenoids lutein and zeaxanthin; both are essential for good vision health. They protect our eyes from harmful UV rays and lower the risk for macular degeneration and cataracts.

The potassium, vitamin C and B6 support a healthy heart. They reduce the risk of high blood pressure, stroke and heart diseases.

Kale also contains the antioxidant alpha-lipoic acid (ALA). Research shows it may increase insulin sensitivity and help with type 2 diabetes.

Even if you don’t like the taste of this anti-inflammatory power food, I encourage you to get used to it. Start slow and work yourself up. It’s one of the healthiest vegetables you can put into your juicer. Learn more: How to Juice Kale: The Complete Guide

100g: Carbohydrate 8.8g; Sugar 2.3g

16. Lemons and Limes

Lemon Low Carb JuiceLemons are low in sugar, but one of the most alkaline-forming foods out there. By juicing alkalizing foods, you are more likely to lose weight, and it can provide you with long-lasting mental clarity. Our bodies work at its best when in an alkaline state.

They are also a good source of vitamin C and powerful antioxidants that can help fight skin damage due to the sun or polluted air.

Lemons give an excellent flavor to almost every juice. If your low-carb juices don’t taste good, add half a lemon and see if you like it better. It’s my favorite way to fix a juice recipe.

100g: Carbohydrate: 9.3g; Sugar 2.5g 

17. Beetroot

Beets Low Carb Juice The nitrates in beet juice reduce blood pressure and can improve athletic performance. One study found that drinking beetroot juice before exercise could help you to endure up to 16% longer and make your workouts more intense.

The betalains in beets are unique phytonutrients that have anti-inflammatory and detoxification benefits. It is these betalains that give the beet their beautiful red color.

You can also juice the beet greens, the greens are even higher in nutrients than the actual beets.

100g: Carbohydrate: 9.6g; Sugar 6.8g

18. Berries

Berries Low Carb Juice Berries are loaded with antioxidants, which fight free radicals.

Whether or not we like it, we are all exposed to free radicals. They are molecules that are produced by environmental exposure like polluted urban air, pesticides and hundreds of other synthetic products in every aspect of our environment.

Free radicals cause many of the physical signs of aging, such as age spots, wrinkles, and dry skin. When antioxidants levels in our body are lower than those of free radicals, we age more rapidly.

Free radicals are not only associated with faster aging but can also cause many diseases, including cancer.

Let’s fight back with berries. The high antioxidant levels in berries neutralize harmful free radicals and protect our cellular structures in our bodies from their damaging effects.

Compared to other fruits, berries are low in carbs.

100g: Carbohydrate 12g; Sugar 5g

19. Green Apples

Green Apples Low Carb JuiceGreen apples tend to have slightly fewer carbs and sugar than red apples. They also contain fewer carbs than other fruits. That’s why I prefer them in my low-carb juice recipes.

Green apples give our juices a great flavor. However, we still have to use them sparingly, as they are still a lot higher in carbs than the other ingredients we use.

100g: Carbohydrate 14g; Sugar 9.6g

Low-Carb Juice Recipes

You can further limit your carb intake by reducing the serving size. To get the highest juice yield and the best juice quality possible, you’ll need a masticating juicer. Here’s a complete guide: Best Juicer for Greens.

Low-Carb Juice #1

Prep Time 3 minutes
Servings 1 serving
Calories 38 kcal

Ingredients

  • 3 stalks Celery
  • 2 leaves Kale
  • ½ inch Ginger Root
  • 1 Lime
  • 1 handful Spinach

Instructions

  1. Peel the Ginger. Peel lime, if it's not organic. Enjoy!

Recipe Notes

  • Total Juice Yield: 4 oz (3.05g carbs/1 oz)
  • Total Carbohydrates: 12.22g
  • Sugars: 2.77g
  • Fat: 0.74g
  • Protein: 3.35g

Low-Carb Juice #2

Prep Time 3 minutes
Servings 1 serving
Calories 35 kcal

Ingredients

  • 2 stalks Celery
  • 1 handful Parsley
  • 1 Lime
  • 3 leaves Swiss Chard
  • ½ inch Turmeric

Instructions

  1. Peel the lime, if it's not organic. Enjoy!

Recipe Notes

  • Total Juice Yield: 4 oz (2.95g carbs/1 oz)
  • Total Carbohydrates: 11.81g
  • Sugars: 2.5g
  • Fat: 0.63g
  • Protein: 3.17g
  • Calories: 35

 

Low-Carb Juice #3

Prep Time 4 minutes
Servings 1 serving
Calories 74 kcal

Ingredients

  • 3 stalks Celery
  • 1 Cucumber
  • 2 handful Spinach
  • ½ Apple green
  • ½ Lemon

Instructions

  1. Peel cucumber & lemon, if they're not organic. Core the apple. Enjoy!

Recipe Notes

  • Total Juice Yield: 10 oz (2.26g carbs/1 oz)
  • Total Carbohydrates: 22.62g
  • Sugars 11.97g
  • Fat: 0.7g
  • Protein 3.39g

Low-Carb Juice #4

Prep Time 3 minutes
Servings 1 serving
Calories 64 kcal

Ingredients

  • 1 Bell Pepper red
  • ¼ head Romaine Lettuce
  • 1 Cucumber
  • 1 handful Parsley

Instructions

  1. Peel cucumber, if it's not organic. Enjoy!

Recipe Notes

  • Total Juice Yield: 8 oz (2.22g carbs/1 oz)
  • Total Carbohydrates: 17.79g
  • Sugars: 8.44g
  • Fat: 1.02g
  • Protein: 4.31g

Low-Carb Juice #5

Prep Time 3 minutes
Servings 1 serving
Calories 26 kcal

Ingredients

  • 4 stalks Celery
  • ½ Beet
  • ½ Lemon

Instructions

  1. Peel lemon, if it's not organic. Peel the beetroot. Enjoy!

Recipe Notes

  • Total Juice Yield: 4 oz (2.17g/1 oz)
  • Total Carbohydrates: 8.68g
  • Sugars: 4.12g
  • Fat: 0.32g
  • Protein: 1.54g

 

Low-Carb Juice #6

Prep Time 3 minutes
Servings 1 serving
Calories 31 kcal

Ingredients

  • 3 leaves Swiss Chard
  • ½ Cucumber
  • ½ inch Ginger
  • ½ Lemon

Instructions

  1. Peel the ginger. Peel lemon & cucumber, if they're not organic. Enjoy!

Recipe Notes

  • Total Juice Yield: 4 oz (2.14g carbs / 1 oz)
  • Total Carbohydrates: 8.57g
  • Sugars: 2.97g
  • Fat: 0.36g
  • Protein: 2.97g

 

Low-Carb Juice #7

Prep Time 3 minutes
Servings 1 serving
Calories 70 kcal

Ingredients

  • 3 leaves Kale
  • 4 stalks Celery
  • 1 Cucumber
  • 3 handful Spinach

Instructions

  1. Peel cucumber, if it's not organic. Enjoy!

Recipe Notes

  • Total Juice Yield: 9 oz (2.02g carbs/1 oz)
  • Total Carbohydrates: 18.22g 
  • Sugars: 6.43g
  • Fat: 1.24g
  • Protein: 6.5g

Low-Carb Juice #8

Prep Time 4 minutes
Servings 1 serving
Calories 39 kcal

Ingredients

  • 4 stalks Celery
  • ½ Cucumber
  • 1 handful Parsley
  • 1 handful Mint
  • ½ Lemon

Instructions

  1. Peel lemon & cucumber if they're not organic. Enjoy!

Recipe Notes

  • Total Juice Yield: 6 oz (2.02g carbs/1 oz)
  • Total Carbohydrates: 12.15g
  • Sugars: 4.17g
  • Fat: 0.65g
  • Protein: 2.74g

Keto Juice Recipes

If you are on the ketogenic diet, I would suggest you limit your daily serving size to 4 ounces. This way your juice should contain less than 8g carbs per serving.

Keto Juice #1

Prep Time 5 minutes
Servings 1 serving
Calories 55 kcal

Ingredients

  • 3 stalks Celery
  • ½ Cucumber
  • ½ Fennel
  • 3 leaves Swiss Chard
  • 1 handful Spinach
  • ½ Lemon

Instructions

  1. Peel lemon & cucumber if they're not organic. Enjoy!

Recipe Notes

  • Total Juice Yield: 9 oz (1.97g carbs/1 oz)
  • Total Carbohydrates: 17.75g
  • Sugars: 7.27g
  • Fat: 0.69g
  • Protein: 4.52g

Keto Juice Recipe #2

Prep Time 2 minutes
Servings 1 serving
Calories 43 kcal

Ingredients

  • 3 Tomatoes
  • 3 stalks Celery

Instructions

  1. Wash tomatoes & celery. Enjoy!

Recipe Notes

  • Total Juice Yield: 10 oz (1.24g carbs/1oz)
  • Total Carbohydrates: 12.36g
  • Sugars: 7.81g
  • Fat: 0.65g
  • Protein: 2.81g

Vegetable Juicing and Ketogenic Diet

The keto diet sends your body into a state of ketosis. Ketosis is a metabolic process your body goes into when it doesn’t have enough carbs from food to burn for energy. Instead of carbs, it burns fat, and as a part of this process, it makes ketones.

The ketogenic diet is a very low-carb, high fat diet. It contains a lot of meat, fish, eggs, nuts, cheese and natural fats. Keto diets limit the carb intake to 50 grams per day, ideally below 20 grams.

I know from personal experience that a keto diet is very effective. I followed an extreme keto diet many years ago, limiting my carbs below 20g, many days even below 10g. I could literally see my fat melting away before my eyes, without ever feeling hungry.

But reflecting now, I realize I wasn’t healthy back then. The only thing I cared about was my looks. I would do anything to look better, without listening to my body and give it what it needed. The diet I followed back then consisted of meat, oil, diet soda, eggs and nothing else.

Keto diets are effective, but should only be used under clinical supervision and for short periods. Don’t make the same mistakes I did back then and incorporate some healthy greens in your keto diet. You will feel and look better.

I might have looked lean, but I felt miserable at that time. I could have had the same weight loss effects, but feeling great and being more healthy, if I just would have known about juicing back then.

It’s possible to juice low-carb vegetables that won’t send you out of ketosis. Don’t expect keto juices to taste like a dessert, as they are mostly green vegetable juices, but they are totally worth it. They will give your body all the vitamins, minerals and phytonutrients it needs.

You can sweeten your keto juices with monk fruit. It’s a 1:1 sugar replacement that has been used for hundreds of years as a natural sweetener. Monk fruit has no calories, no net carbs and no effect on your blood sugar. It’s 300-400 times sweeter than sugar and has potent antioxidant properties.

For me the taste is much more like sugar, I really don’t like the aftertaste of other sweeteners like stevia. You can use monk fruit to sweeten almost anything; it’s not limited to your healthy green juices.

Is Juicing Safe for People With Diabetes?

Many people who have diabetes fear that juice is “too high in sugar” or “too high in carbs” and avoid it altogether. Making your own juice is different than buying juice from the grocery store. You can control precisely what’s going in there and how much sugar is added.

As a diabetic, it’s best to avoid pure fruit juices. They contain large amounts of sugar which send your blood sugar soaring. It’s healthier for you to eat whole fruits than drinking juices made from fruits.

People with diabetes should focus on vegetables and diabetes-friendly fruits. I would recommend you consider consuming your fresh juices with a meal and follow the 80/20 rule.

The 80/20 guideline is simple. Drink juices that are made of at least 80% vegetables and only 20% fruits. One piece of fruit for every cup of chopped vegetables.

Please remember that vegetables can be sweet too. Limit the number of root vegetables and starchy vegetables you put into your juices, as these tend to contain higher levels of sugar.

As a diabetic, I would suggest you add spices and herbs to your juices that offer additional blood sugar benefits.

Herbs & Spices to Lower Blood Sugar

Cinnamon

Cinnamon doesn’t contain a lot of vitamins or minerals, but it’s a potent antioxidant. It may help lower blood sugar by increasing insulin sensitivity. Your body then requires less insulin to lower your blood sugar levels.

Advice: Please don’t overdo cinnamon. It would be wise not to exceed 1 gram per day, as large amounts can potentially cause liver damage.

Ginger

Ginger is a herb that has been used for thousands of years to treat digestive and inflammatory issues. More recent research suggests it helps with diabetes as well. Juicing up to 4 grams a day may help regulate insulin production and lower your blood sugar levels.

Turmeric

Turmeric is used in Asian cuisine and is the main ingredient of curry. It has long been used in Eastern medicine for diabetes. Turmeric has antioxidant and anti-inflammatory properties that can help you maintain stable blood sugar levels. Tumeric’s active component, curcumin, also may decrease the level of glucose in the blood.

If you are trying to limit your carb intake, stick mostly with lower-carb veggies. 100% pure fruit juices are not a good choice if you’re looking for a juice that is low in sugar. Limit the serving size of your low-carb juices to 4 ounces, if you are following a ketogenic diet. Even 4 ounces will provide you with enough of the nutritional benefits of real vegetable juices. 

Vibrant Happy Healthy

 

 

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