Low carb drink swaps

Drinks can be surprisingly high in carbs and if you drink a lot of these drinks, changing to low carb alternatives can make a big difference in achieving your health goals and reducing your sugar consumption. Here are our top low carb drink swaps:

Swap a store-bought smoothie (30g carbs/serving) for … homemade low carb smoothie (10g/serving)

Store bought smoothies are often packed with high carb fruits and a mixture of juices to get that super sweet flavour. Instead why not make your own with berries, seeds and coconut milk or other low carb ingredients. The options are endless and when you make it yourself you know exactly what is going into it!

Creamy Cacao & Raspberry Smoothie

Prep time 10 minutes

Serves 1


1 Handful of Ice

100ml Whole Milk

50g Frozen Raspberries

1 Medium Avocado

1 Handful of Kale

1 tsp Cacao

Preparation Method

  1. Combine all ingredients in a blender and blend until smooth.
  2. Pour the ingredients into a glass or flask to take on the go and enjoy.

Nutritional Information per serving

Calories 363 kcal |Carbohydrates 10g |Total Fat 32g |Protein 8g

Swap regular hot chocolate (24g carbs/serving) for … low carb hot chocolate (6g carbs/serving)

Hot chocolate from coffee shops and even those little innocent sachets of hot chocolate can rank your carb count up and send you into a sugar frenzy. Instead try our Low Carb Hot Chocolate, for a delicious treat using only 2 ingredients.

Low Carb Hot Chocolate

Prep time 5 minutes

Serves 1


200ml Single Cream

1 Square 85% Plain Dark Chocolate (10g)

1 tsp Truvia

Preparation method:

  1. Heat the cream in a pan over a low heat and bring to a gentle simmer.
  2. Add the truvia and dark chocolate and stir until melted.
  3. Remove from the hob and transfer into a mug and enjoy.

Nutritional value

Calories 419 kcal|Carbohydrates 6g|Total Fat 41g|Protein 8g|

Swap flavoured coffee (11g carbs/serving) for … regular coffee with cream (1g carbs/serving)

Vanilla, honeycomb, caramel, hazelnut … the list of available sugary syrups seems endless. It can be tempting with many coffee shops offering flavoured alternatives, but they can easily make an innocent low carb drink into a high sugar drink. It’s best to stick to a regular coffee with a splash or cream or whole milk when you need to satisfy those caffeine cravings!

Swap fizzy drinks (35g carbs/serving) for … soda infused with berries (0g carbs/serving)

For a 330ml can of coke 35g sugar is a ridiculous amount! If you’re a fizzy drink fan, simply swapping to no added sugar versions or even better moving towards soda infused with fruit or herbs, will save you from consuming a huge amount of sugar each day.

Swap sugary cocktails (14g carbs/200ml) for … low carb cocktails (6g carbs/serving)

Different cocktails will range in carb content, however with the mix of alcohol, fruit juices and syrups, a regular cocktail is likely to rack up the sugar fast. Try making your own cocktails using clear spirits or other low carb alcohol, low carb fruit and soda or slimline tonic, to make a delicious drink that doesn’t send your sugars rocketing.

Swap squash (5g carbs/serving) for … fruit infused water (0g carbs/serving)

Squash and fruit cordial is an easy drink many of us consume, however, it can be surprising how much sugar over the day it leads you to consume. Even though a serving may not contain that much, if you are drinking it all day it can easily add up. Why not try infusing water with berries or other fruit overnight, this will create a flavoursome low carb drink for the next day!

Ready to start your low carb journey? Then sign up to the Low Carb Program today!