Baking Soda: Friend Or Foe On Keto?

Baking soda is a popular home baking ingredient, but is it suitable for those on the keto diet? The keto diet is a low-carbohydrate method of eating, and baking soda is often used in baking and cooking to add flavour without adding excess carbohydrates. It is also carb-free, which means it won't consume your daily net carb allowance. Baking soda is also used to neutralise acid in the body and add sodium, which is beneficial for those on the keto diet.

Baking soda is keto-friendly because it is carb-free

Baking soda is a keto-friendly ingredient because it contains no carbohydrates. This means it won't eat into your daily net carb allowance, which should be limited to 20-30g per day to stay in ketosis.

Baking soda is a versatile, carb-free ingredient that can be used in baking and cooking to add flavour without adding excess carbohydrates. It is also minimally processed and free of harmful ingredients like non-keto sweeteners, highly refined oils, and food additives.

In addition to being keto-friendly, baking soda has been shown to have numerous fitness performance benefits. It increases time to exhaustion, improves maximal running performance, and suppresses endorphin release during exercise. It also improves recovery by reducing post-exercise acidosis and increases ketone production.

It is important to note that baking soda is low in fats, so it should be supplemented with foods that are high in healthy fats, such as virgin olive oil, grass-fed butter, and MCT oil.

Baking soda is low in fats so it should be supplemented with foods that are high in healthy fats

Baking soda is allowed on a keto diet because it is carb-free. However, it is low in fats, so it should be supplemented with foods that are high in healthy fats.

When following a keto diet, it's important to remember that not all fats are created equal. While on keto, your body uses fat as energy, so it is crucial to include healthy fat sources in your diet. Aim to get plenty of plant-based fats and keep your intake of saturated fats moderate.

• Virgin olive oil
• Grass-fed butter
• MCT oil
• Avocados
• Nuts, such as almonds, pistachios, walnuts, or pecans
• Nut and seed butters, such as almond butter or sunflower butter
• Fatty fish, such as salmon, tuna, anchovies, or sardines
• Chia seeds
• Flax seeds
• Hemp hearts
• Full-fat Greek yogurt
• Eggs
• Peanut butter
• Olives
• Dark chocolate or cacao nibs
• Tahini
• Coconut oil

Baking soda can be used in many ways to add flavour without adding excess carbohydrates

Baking soda, also known as sodium bicarbonate, is a popular baking ingredient that is keto-friendly because it is carb-free. It is often used to give foods like bread, cakes, muffins, and cookies a light, fluffy texture.

• Leavening Agent: Baking soda has leavening properties, meaning it reacts with an acid such as vinegar or lemon juice, causing dough to rise by producing carbon dioxide. This is a great way to add volume and flavour to baked goods without the need for additional carbohydrates.
• Neutralise Acid: Baking soda can be used to neutralise acid in the body. For those on a ketogenic diet, it can help balance the acidifying effect of ketones, which can lead to rare cases of kidney stones. Adding a small amount of baking soda to a glass of warm water can help relieve acid stomach or gassiness.
• Sodium Source: The keto diet can be high in sodium, and baking soda is a great source of this mineral. It can be added to water or used in cooking to increase sodium intake, which is beneficial for those on the keto diet.
• Whitening Agent: Baking soda is an effective whitening agent for teeth and laundry. It has mild abrasive properties that can help break down molecules that stain teeth, and it can also be used to whiten and clean laundry by removing dirt and stains.
• Odour Neutraliser: Baking soda can neutralise foul odours in the fridge, garbage, shoes, and other areas. Instead of simply masking smells, it eliminates odour particles, providing a natural and safe alternative to commercial air fresheners.
• Cleaning Agent: Baking soda is a versatile cleaning agent, especially in the kitchen and bathroom. When mixed with an acid like lemon juice or vinegar, it can help control the growth of harmful microorganisms, including mould and bacteria. It can also be used to remove carpet stains, polish silverware, and clean scorched pots.

Baking soda is an ergogenic aid in physical performance

Baking soda, or sodium bicarbonate (NaHCO₃), is a familiar chemical compound used in baking and cleaning. It is also a popular workout supplement, and one of the leading ergogenic aids.

Ergogenic aids are substances that boost performance, stamina, or recovery. Baking soda helps delay muscle fatigue and improve performance. It is especially popular during short, high-intensity exercises, such as sprinting, swimming, and rowing. Research has also indicated that it may be beneficial during challenging workouts lasting 30 to 60 minutes.

During high-intensity workouts, the body releases chemicals into the muscle tissue, including metabolic byproducts like lactic acid and hydrogen, which form in the muscle cells. Baking soda supplementation may reduce lactic acid during interval training and improve short-term endurance performance.

Acidity is directly related to pH levels in the body. Increased acidity alters pH levels, causing muscle burn and fatigue. High-intensity endurance athletes who take baking soda as a pre-workout may experience less exhaustion, allowing them to train harder for longer.

Baking soda has an alkaline pH of 8.4 and can help buffer excess hydrogen during anaerobic exercise. The kidneys also produce bicarbonate to maintain the body's pH levels. During exercise, bicarbonate and other buffering agents work to pull hydrogen out of the muscles and into the bloodstream, allowing the muscles to return to a less acidic state.

Baking soda supplementation has been shown to improve muscular endurance and time to exhaustion, which can enhance athletic performance in interval training and high-intensity exercises. It is generally considered safe when taken in the recommended dose of 0.3 grams per kg, taken 60-180 minutes before exercise.

In summary, baking soda is an ergogenic aid that can improve physical performance by reducing muscle fatigue, enhancing endurance, and delaying exhaustion. It is a safe and effective supplement for athletes and fitness enthusiasts looking to power their workouts.

Baking soda can be used to treat acid reflux

Baking soda is allowed on keto as it is carb-free and minimally processed. It is also free of harmful ingredients like non-keto sweeteners, highly refined oils, and food additives.

Baking soda, or sodium bicarbonate, can be used to treat acid reflux. It is a common remedy for the relief of heartburn and acid reflux. Acid reflux occurs when stomach acid backs up into the food pipe, causing discomfort and a burning sensation in the chest. Baking soda has an alkaline pH, which helps to neutralise the excess stomach acid that causes these symptoms. It is available in tablet, solution, or granule form.

To use baking soda to treat acid reflux, mix half a teaspoon of baking soda with 125ml or half a cup of water. This solution can be drunk to relieve acid reflux. It should be noted that baking soda is a temporary solution to acid reflux and should only be used occasionally and in the short term. It is not suitable for long-term treatment. If acid reflux occurs several times a week, it is recommended to speak to a healthcare professional as it may be a sign of gastroesophageal reflux disease (GERD).

It is important to be aware of the potential side effects of using baking soda to treat acid reflux. It can cause muscle spasms, pain, or weakness, a bad taste in the mouth, and slow breathing rate (bradypnea). It can also cause a sudden decrease in stomach acid, leading to acid rebound and increased acid production. Additionally, it can interfere with how the body absorbs medications, so it is important to take it at least two hours apart from other medications.

Frequently asked questions