Zero Carb Sodas: Keto-Friendly Or Not?

Zero-carb sodas are technically keto-friendly, but they may not be the best choice for a keto diet. While they don't contain carbs, they often contain artificial sweeteners like aspartame, acesulfame potassium, sucralose, and maltitol, which have been linked to various health issues. Aspartame, for example, has been associated with an increased risk of cancer, kidney issues, metabolic syndrome, and type 2 diabetes. Acesulfame potassium is unpopular in the keto community despite being supported by FDA-reviewed studies. As such, it's recommended to limit zero-carb sodas to special occasions and opt for healthier alternatives like sparkling water, or sodas sweetened with natural sweeteners like monk fruit or stevia.

Coke Zero is keto-friendly

Aspartame is an artificial sweetener created from the amino acids phenylalanine and aspartic acid. It is much sweeter than sugar, hence its use in diet products like diet soda as a zero-calorie, zero-sugar alternative. While aspartame has been linked to cancer in rats, these results have been questioned as animal studies do not always correspond with effects in humans. The European Food Safety Authority (EFSA) found no link between cancer and normal aspartame consumption. The acceptable daily intake of aspartame is 50 mg/kg body weight per day, or 40 mg/kg per day according to the European Union.

Acesulfame potassium (Ace-K) is another artificial sweetener used in Coke Zero. It is unpopular in the keto community, but more than 100 FDA-reviewed studies support its safety.

While Coke Zero is keto-friendly in terms of its carb and calorie content, the artificial sweeteners it contains may have negative health effects. Therefore, it is important to consume it in moderation and be aware of the potential risks associated with its ingredients.

Aspartame is controversial

Aspartame is an artificial sweetener that has been the subject of controversy since its initial approval by the U.S. Food and Drug Administration (FDA) in 1974. The controversy surrounding aspartame centres on its potential health risks and the irregularities in the approval process.

One of the main concerns with aspartame is its possible link to various health issues. Aspartame has been associated with conditions such as multiple sclerosis, systemic lupus, methanol toxicity, blindness, seizures, headaches, depression, anxiety, memory loss, birth defects, and even death. However, these claims are largely unsupported by scientific evidence, and aspartame is considered safe for consumption by governments and health organisations worldwide.

The controversy was fuelled by suspicions of a conflict of interest during the approval process. There were allegations that the initial research supporting its safety was inadequate and flawed, and that the producer of aspartame, G.D. Searle, had withheld and falsified safety data. These irregularities led to a conspiracy theory, which was circulated through a "Nancy Markle" email hoax, claiming that aspartame was responsible for numerous health issues.

Despite the controversy, aspartame remains one of the most popular non-nutritive sweeteners on the market. It is widely used in packaged products, particularly those labelled as no, low, or zero sugar. It is approximately 200 times sweeter than sugar, so only a small amount is needed to sweeten foods and beverages.

While aspartame is generally considered safe, there are certain populations who should avoid it. People with phenylketonuria (PKU), a rare genetic disease, should not consume aspartame as they cannot properly process phenylalanine, one of its ingredients. Additionally, those taking medications for schizophrenia should also avoid aspartame as it may interact with their medication.

In conclusion, aspartame remains a controversial sweetener due to concerns about its potential health risks and the irregularities in its approval process. While it is widely used and considered safe by regulatory agencies, there is ongoing research to fully understand its potential side effects and long-term impacts on health.

Artificial sweeteners may be unhealthy

While zero-carb sodas are technically keto-friendly, they contain artificial sweeteners, which have been associated with negative health outcomes. Artificial sweeteners are generally sweeter than table sugar, which means less is needed to achieve the same level of sweetness. However, they provide no nutritional value and have been linked to various health issues.

One of the most common artificial sweeteners, aspartame, has been associated with multiple health concerns, including an increased risk of Alzheimer's and Parkinson's disease. When consumed, aspartame breaks down into three chemical compounds: phenylalanine, aspartic acid, and methanol. While phenylalanine is generally recognised as safe by the FDA, it can be toxic in large doses, which is often the case with diet soda. Furthermore, methanol can be converted into formaldehyde, a carcinogen that can cross the blood-brain barrier.

Another common artificial sweetener, acesulfame potassium, has been linked to an increased risk of diabetes and weight gain. Artificial sweeteners, in general, have been associated with weight gain, obesity, high blood pressure, and metabolic syndrome. A review of 37 studies found that artificial sweeteners are associated with a number of health issues, including weight gain, obesity, and a higher incidence of high blood pressure and metabolic syndrome.

Additionally, artificial sweeteners may affect taste preferences, making less intensely sweet foods, such as fruit, less appealing, and causing people to crave more intensely sweet foods. They may also prevent us from associating sweetness with caloric intake, leading to increased cravings for sweets and a higher likelihood of choosing sweet foods over nutritious ones. This can result in weight gain and a higher risk of developing chronic illnesses.

While the FDA has approved several artificial sweeteners, including aspartame, the studies leading to their approval were conducted using smaller amounts of these chemicals than what is typically consumed daily. Therefore, the long-term effects of consuming large amounts of artificial sweeteners are still unknown.

Zero-carb drinks may not be healthy

Zero-carb drinks are often associated with artificial sweeteners, which can have adverse health effects. For example, aspartame, a common sugar substitute, has been linked to an increased risk of diabetes, weight gain, Alzheimer's disease, and Parkinson's disease. Additionally, artificial sweeteners can maintain sugar cravings and make it harder to appreciate the natural sweetness of real food.

Another concern with zero-carb drinks is their potential impact on insulin levels. Some artificial sweeteners can spike insulin, which can be counterproductive to the goals of a keto diet. Insulin spikes can also lead to increased fat storage and weight gain.

Furthermore, while zero-carb drinks may not contain calories, they often lack nutritional value. They are typically filled with artificial ingredients, colors, and other additives that can affect your health negatively. For instance, the "caramel coloring" in some sodas is made by heating up corn or cane sugar, which can create sticky proteins that can travel to your brain, pancreas, liver, and kidneys.

While zero-carb drinks can be tempting for those on a keto diet, it is important to consider their potential health risks. Water, coffee, tea, and sparkling water are healthier alternatives that can help you stay hydrated and on track with your keto goals.

Soda alternatives for keto diets

If you're craving a soda but want to stick to your keto diet, there are alternatives that can satisfy your taste buds without compromising your diet. Here are some options to consider:

Sparkling Water

Sparkling water is an excellent soda alternative for those on a keto diet. It has the same fizz as soda but without the sugar and carbs. You can even add some flavour by squeezing some lemon or lime into your drink.

Tea

Tea is another great option, as long as you drink it plain without adding any sugar or sweetener. Black tea, green tea, and herbal teas like chamomile or hibiscus tea are all keto-friendly. Tea is not only carb- and calorie-free but also rich in antioxidants, which provide health benefits.

Coffee

Like tea, coffee is also a keto-friendly drink when consumed without added sugar or creamers. If you want to add some flavour and fat to your coffee, consider using unsweetened heavy cream, which is also keto-friendly.

Alternative Diet Sodas

While regular diet sodas like Diet Coke are not recommended due to their artificial sweeteners, there are alternative diet sodas sweetened with natural zero-calorie sweeteners like stevia or erythritol. These are considered better options as they have fewer negative health effects.

Plant-Based Milk Alternatives

Unsweetened plant-based milk alternatives, such as almond milk or coconut milk, are also keto-friendly. Just be sure to check the labels and choose the unsweetened versions, as the sweetened and flavoured varieties often contain too much sugar for a keto diet.

Bone Broth

Bone broth is another comforting and keto-friendly drink option. It has minimal calories and provides protein, making it a nutritious addition to your keto diet.

Frequently asked questions