Healthy Sugar Free Lemonade

I’ve always been a big fan of ice cold lemonade. It’s the perfect spring and summer drink that everyone likes and is so fresh and yummy. But your typical lemonade is loaded with sugar and the healthy properties of the lemons really aren’t doing anything for you. The sugar takes all that away. So I have the perfect, delicious, keto friendly solution in my healthy sugar free lemonade. It is super easy to put together and is a zero guilt option for those of you that would rather not drink lemon flavored sugar water. I’ll even give you a quick healthy option for making dye-free pink lemonade!

What is added sugar?

Before diving it, let’s talk about sugar for a minute. When I say sugar, I mean added sugar (not the sugar in fruits and vegetables). This can be in the form of cane sugar, sugar, corn syrup, high fructose corn syrup, brown sugar, fructose, and others. You’ll want to be aware of these names when reading a food label.

Sugar is found in so many items on the grocery store shelves. It is of course in juices (even frozen juice concentrates) and soft drinks, but you’ll also find it in ketchup, peanut butter, lunch meat, and most processed foods. If you shop without reading the label, it is so easy to end up with added sugar in your diet that you didn’t know was there.

Why is it important to cut back on added sugar?

Sugar is highly inflammatory. This means that it causes swelling in your body, making it harder for your body to recover, and increasing your risk of so many health problems. Heart conditions are at the top of this list. According to Harvard Medical School, “Consuming too much added sugar can raise blood pressure and increase chronic inflammation, both of which are pathological pathways to heart disease.”

And heart disease is not the only concern either. High intake of sugar is also associated with asthma, depression, strokes, diabetes, and other conditions. Dr. Eric Berg talks about these negative affects here. He also discusses the money that is involved in the sugar industry. So although it is dangerous to our health, the government will never get involved with managing it–there is too much money to be made.

What are the best sugar alternatives?

The good news is that even if you cut out sugar completely, there are so many healthy alternatives. Some of my favorite healthy sugar alternatives include monk fruit (in an erythritol blend), stevia, dates, fruit, coconut sugar, maple syrup, and honey. Removing sugar doesn’t mean your indulgent foods have to go out the window. In fact, I find that I enjoy sweet treats more because healthy sweeteners don’t give me the same sluggish, swollen effect that sugar does.

How to make Healthy Sugar Free Lemonade

Helpful Kitchen Equipment

Lemon juicer or handheld lemon squeezer

Mason jars

Leak proof pitchers– these are so great for a picnic or for storing leftovers in the fridge! They hold two quarts, so double the recipe if wanting to fill them to the top.

Ingredients

Fresh lemons-two or three depending on your own taste preference.

Erythritol and monk fruit blend– I love this specific sweetener because erythritol has an interesting cooling effect which works so well in a cold drink.

Beet Root Powder (Optional)- for PINK lemonade!

Filtered water

Ice

Instructions

Step 1: Fill a quart size mason jar or similar sized pitcher with filtered water. Cut the lemons in half and squeeze the juice from the lemons directly into the jar. A handheld lemon squeezer like this or this works well for squeezing the lemons. Or juice your lemons with this juicer and pour into the mason jar.

Step 2: Pour in the erythritol and monk fruit blend. If making pink lemonade, add the beet root powder. Stir to combine. Make sure the monk fruit sweetener is completely dissolved and incorporated.

Step 3: Add ice and serve immediately!

If you like using monk fruit in your recipes, you may like to try my EASY VEGAN SOURDOUGH ENGLISH MUFFINS or VEGAN SOURDOUGH PANCAKES WITH SPELT.

Yield: 1 quart

Healthy Sugar Free Lemonade in 5 minutes

Print

This quick and healthy fresh lemonade is sure to be a hit! It is keto-friendly, sweetened with a blend of monk fruit and erythritol, with a dye-free pink lemonade option!

Prep Time 5 minutes

Total Time 5 minutes

Ingredients

• Juice of 2-3 lemons
• 1/3 cup monk fruit/erythritol blend
• 1 cup ice
• 4 cups filtered water
• 1/4 tsp beet root powder (optional, see notes)

Instructions

1. Fill a quart size mason jar or similar sized pitcher with filtered water. Cut the lemons in half and squeeze the juice from the lemons directly into the jar. A handheld lemon squeezer like this or this works well for squeezing the lemons. Or juice your lemons with this juicer and pour into the mason jar.
2. Pour in the erythritol and monk fruit blend. If making pink lemonade, add the beet root powder. Stir to combine. Make sure the monk fruit sweetener is completely dissolved and incorporated.
3. Add ice and serve immediately!

Notes

*Beetroot powder is an easy and healthy way to add a pinkish flair to your lemonade.

Nutrition Information:

Yield:

4

Serving Size:

1
Amount Per Serving: Calories: 6Sugar: 0g