Milly Gaines
When it comes to drinks, water is the healthiest choice as it contains no calories, carbs, or additives. However, there are many other drinks that are low in carbs, including tea, coffee, and herbal tea. Diet drinks, such as Coke Zero, Pepsi Zero, and Canada Dry Zero, are also marketed as having zero carbs and zero calories. While these drinks are likely less harmful than regular sugary sodas, they are not recommended by most healthcare professionals due to the potential negative effects of artificial sweeteners on gut health and sugar cravings. Additionally, studies have shown that people who consume diet drinks are still likely to gain weight.
Characteristics and values of carbs in diet drinks
| Characteristics | Values |
|---|---|
| Carb count | Most diet drinks have zero carbs |
| Calories | Zero-calorie drinks |
| Artificial sweeteners | Aspartame, sucralose, acesulfame K, stevia, sucrose, sugar alcohols, sugar substitutes, non-nutritive sweeteners |
| Health risks | Linked to diabetes, weight gain, increased sugar cravings |
| Health benefits | Reduced sugar intake, improved blood sugar control |
| Keto-friendly options | Zevia, Virgil’s Zero Sugar, sparkling water, low-carb juices, stevia-sweetened drinks, herbal tea, coffee, tea |
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What You'll Learn
Diet drinks have zero carbs
While most healthcare professionals do not recommend drinking diet sodas, they can be a better option than regular soft drinks, which are loaded with sugar. A 12-ounce can of regular soda contains 10 to 11 teaspoons of sugar, amounting to 40 to 50 grams of carbohydrates. On the other hand, diet drinks contain artificial sweeteners like aspartame, sucralose, acesulfame K, stevia, or sugar alcohols like erythritol, instead of sugar, and have zero carbs and zero calories.
Some examples of zero-carb diet drinks include Coke Zero, Pepsi Zero, and Canada Dry Zero. However, despite having no carbs or calories, these drinks are not considered a healthy choice. Studies have linked them to various health risks, including diabetes and weight gain. Additionally, the artificial sweeteners in these drinks can stimulate sugar cravings, leading to increased consumption of carbohydrates.
If you are looking for low-carb beverage options, there are several alternatives to consider. Water, tea, and coffee are healthy choices with zero carbs. For a boost of flavour, you can add lemon to your water, which also has zero carbs. If you are craving something fizzy, sparkling water is a good option, especially the flavoured varieties. Just be sure to choose unsweetened options to keep the carb count low.
For those following a keto diet, there are several keto-friendly drinks available. Keto-friendly options include herbal tea, low-carb juices, and low-carb sports drinks. Alcoholic beverages like spirits (vodka, whiskey, tequila), low-carb beer, and hard liquor are also suitable, as they have zero carbs. However, be cautious with mixed drinks as they often contain sugar from soda or fruit juice.
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They contain artificial sweeteners
While diet drinks contain no carbohydrates or calories, they do contain artificial sweeteners like aspartame, acesulfame potassium, sucralose, and stevia. These non-nutritive sugar substitutes offer little to no energy when consumed. However, they may negatively impact your health in other ways. For example, they may damage the healthy bacteria in your gut and strengthen sugar cravings, potentially leading to weight gain.
Artificial sweeteners in sugar-free drinks can also stimulate the brain's reward center, increasing your cravings for sugar. As a result, you may soon find yourself consuming real carbs, causing you to deviate from your low-carb diet. Additionally, while many people believe diet drinks are safe due to their lack of calories, they have been associated with various health risks, including diabetes.
Some healthcare practitioners advise against automatically recommending diet sodas. However, they acknowledge that switching from regular soda to diet soda can have some benefits. For example, it can help reduce your sugar intake and improve your blood sugar control. Nevertheless, it is important to be mindful of the potential drawbacks of consuming artificial sweeteners and to consider alternative options, such as naturally derived zero-calorie sweeteners like stevia or erythritol, which have fewer negative effects.
When it comes to choosing beverages, water is always the healthiest option as it is free of calories, carbs, and additives. If you are looking for variety or want to replace sugary drinks, there are keto-friendly options available, such as herbal tea, coffee, and low-carb juices. While diet drinks may seem like a convenient choice, it is important to consider their potential impact on your health and explore alternative options that can provide a healthier and more balanced approach to your diet.
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These sweeteners may have negative health effects
Diet drinks, like diet soda, are typically characterised by their lack of sugar and, therefore, their low carbohydrate content. However, they often contain artificial sweeteners like sucralose and aspartame, which have been associated with several negative health effects.
Firstly, artificial sweeteners may damage the healthy bacteria in the gut and strengthen sugar cravings, potentially leading to weight gain. This occurs because the body expects calories from sugar but receives none, prompting you to consume more food to compensate for the lost calories.
Secondly, the excessive consumption of artificial sweeteners may lead to a higher risk of metabolic syndrome and type 2 diabetes. A study found that daily consumption of diet drinks was associated with a 36% greater risk for metabolic syndrome and a 67% increased risk for type 2 diabetes.
Additionally, artificial sweeteners have been linked to increased abdominal circumference and cardiovascular events. However, these findings are controversial, as some authors have not found the same metabolic associations. Nonetheless, the consensus is that excessive consumption of these sweeteners should be avoided due to their unknown health impacts beyond metabolic aspects.
Furthermore, artificial sweeteners may negatively impact other organs and systems beyond those typically associated with metabolic risks. The specific health consequences of artificial sweetener consumption on different organs are currently being explored. While the exact mechanisms are complex and not yet fully understood, the potential negative health effects of artificial sweeteners are significant enough to warrant further investigation and public policy considerations.
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They can increase sugar cravings
Diet drinks are generally considered to be low-carb or zero-carb beverages. For example, drinks like Diet Coke and Diet Pepsi are technically keto-friendly, containing 0 grams of carbohydrates. However, it is important to note that these drinks often contain artificial sweeteners like sucralose and aspartame, which may have negative effects.
While diet drinks are marketed as a healthier alternative to regular soft drinks, they may not be as beneficial as claimed, and there are concerns about their potential impact on sugar cravings. Here are some reasons why diet drinks may increase sugar cravings:
Artificial Sweeteners and Gut Health: Artificial sweeteners found in many diet drinks, such as aspartame and sucralose, can have potential negative effects on the healthy bacteria in your gut. This disruption in gut health could lead to increased sugar cravings.
Intensified Sugar Cravings: The sweet taste of diet drinks, even without sugar, can still trigger and reinforce your preference for sweetness. Over time, this can intensify your sugar cravings, making you crave sugary treats even more.
Lack of Satiety: While diet drinks provide the sweet taste, they do not offer the same level of satisfaction as regular sugar. This can lead to increased cravings for sugary foods to compensate for the lack of satiety.
Hormonal Imbalance: Consuming diet drinks may impact your hormonal balance. They can affect the levels of hormones that regulate hunger and fullness, such as ghrelin and leptin. This disruption in hormone levels can lead to increased sugar cravings as your body seeks quick energy.
Habit Formation: Regularly consuming diet drinks can form a habit of reaching for something sweet. This habit can strengthen sugar cravings, making it challenging to break free from the cycle of craving and consuming sugary or sweet products.
It's important to note that the impact of diet drinks on sugar cravings may vary from person to person, and individual responses can differ. While some people may find that diet drinks help manage their sugar intake, others may experience intensified cravings. Managing sugar cravings involves a combination of strategies, including maintaining a consistent eating schedule, staying hydrated, managing stress, and ensuring adequate sleep.
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There are healthier low-carb drink options
While diet drinks are likely to have fewer carbs than their sugary counterparts, they often contain artificial sweeteners, which may have negative health effects. These sweeteners have been linked to potential damage to the healthy bacteria in the gut and may strengthen sugar cravings, possibly leading to weight gain.
So, what are some healthier low-carb drink options? Firstly, water is always a great choice as it contains no calories, carbs, or additives. If you want to add some flavour to your water, you can include slices of lemon or lime, which are low in carbs. Tea, black coffee, and herbal infusions are also excellent options with negligible calories and carbs. Be mindful of what you add to your tea or coffee, as sugar, milk, and creamers can add carbs.
If you're looking for something fizzy, sparkling water is a great low-carb choice, and some brands offer flavoured options that are typically unsweetened. For those who enjoy the occasional alcoholic beverage, spirits like vodka, whiskey, gin, rum, and tequila have no carbs or sugar when enjoyed neat. Low-carb beer options are also available, such as Michelob Ultra, which has less than 3 grams of carbs per serving.
For those on a keto diet, there are several drink options to consider. Keto-friendly vegetables like cucumber, celery, and spinach can be juiced, providing a low-carb beverage. Just be aware that juicing removes most of the fibre, so you may want to blend the vegetables instead. Some fruit juices, like lemon and lime juice, are also low in carbs and can be added to water or tea for extra flavour. Keto-friendly sodas sweetened with natural zero-calorie sweeteners like stevia are available, although these may contain artificial sweeteners, so always check the label. Finally, for a hot drink, keto hot chocolate can be a tasty option, and butter coffee can provide a boost of energy and help you feel full.
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Frequently asked questions
Diet drinks typically contain zero carbs and zero calories. However, they are usually loaded with artificial sweeteners, which can be harmful.
Coke Zero, Pepsi Zero, and Canada Dry Zero are some examples of diet sodas with zero carbs and zero calories.
While diet drinks are probably less bad than regular sugary soft drinks, most healthcare providers would not recommend drinking them. This is because they contain artificial sweeteners, which can have negative health effects such as damaging the healthy bacteria in your gut and increasing sugar cravings.
Yes, there are several low-carb drink options besides diet drinks. These include water, tea, coffee, herbal tea, low-carb juices, and keto-friendly alcoholic drinks such as spirits, low-carb beer, and hard seltzers.
