Coke Zero And Keto: Friend Or Foe?

Coke Zero is a popular soft drink that has been the subject of much debate in the health and fitness community, especially among those following a keto diet. With zero sugar and calories, it is often seen as a healthier alternative to regular Coca-Cola. However, the presence of artificial sweeteners like aspartame and acesulfame potassium has raised concerns about its suitability for keto. While Coke Zero won't kick you out of ketosis, artificial sweeteners are linked to adverse health effects, including kidney issues and an increased risk of diabetes.

Coke Zero's nutritional value

Coke Zero is a diet cola product by The Coca-Cola Company. It is marketed as a healthier version of the original Coca-Cola drink, with no sugar or calories. It is also said to be indistinguishable in taste from the original drink.

A 355g can of Coke Zero contains 7.1 calories, 0.1g of total fat, 28mg of sodium, and 0.4g of protein. Coke Zero also contains 1g of total carbohydrates and 34mg of caffeine per 355g serving.

Coke Zero is sweetened with aspartame and acesulfame potassium (Ace-K). Aspartame is an artificial sweetener made from the amino acids phenylalanine and aspartic acid. It is significantly sweeter than sugar and is often used in diet products as a zero-calorie, zero-sugar alternative. Acesulfame potassium is another calorie-free sweetener that passes through the body without raising blood sugar levels.

Coke Zero is not considered keto-friendly due to the presence of artificial sweeteners. However, it is important to note that it does not contain any carbohydrates or sugars, so it will not knock you out of ketosis.

Aspartame controversy

Aspartame is an artificial sweetener that is significantly sweeter than sugar. It is often used in diet products, like diet soda, as a zero-calorie, zero-sugar alternative. The use of aspartame is controversial and has been the subject of several controversies since its initial approval by the U.S. Food and Drug Administration (FDA) in 1974.

One of the main controversies surrounding aspartame is its alleged link to cancer. This idea stems from a published paper that indicated a correlation between aspartame consumption and cancer in rats. However, this study has been called into question, as animal studies do not always correspond with effects in humans, and the rats in the study were fed doses of aspartame considered unsafe for human consumption.

Another issue with aspartame is the allegation that it can cause an increased risk of diabetes and weight gain. Some research has also identified a potential link between aspartame consumption and sweet cravings, as well as alterations in the gut microbiome.

Despite these concerns, aspartame is considered safe for consumption by governments and health organisations worldwide. The FDA has described aspartame as "one of the most thoroughly tested and studied food additives the agency has ever approved" and its safety as "clear-cut". The European Food Safety Authority (EFSA) has also reviewed the safety of aspartame and found no reason for concern.

The acceptable daily intake of aspartame is 40 mg/kg of body weight in Europe and 50 mg/kg of body weight in the United States. This means that a person would need to consume a large amount of aspartame to reach an unsafe level. For example, an adult weighing 60 kg would need to drink between 12 and 36 cans of diet soda per day to be at risk.

While aspartame is generally recognised as safe, there are some individuals who should avoid it. Those with the genetic condition phenylketonuria (PKU) should not consume aspartame, as it contains phenylalanine, which can build up in the body and lead to serious health complications. Additionally, people who take medications for schizophrenia should also avoid aspartame, as it can interact with their medication.

Artificial sweeteners and ketosis

Artificial sweeteners are low-calorie or non-calorific sugar substitutes used in diet products. They are significantly sweeter than sugar, so only tiny amounts are required to achieve the same level of sweetness.

Examples of Artificial Sweeteners

Some common artificial sweeteners include:

• Acesulfame potassium (Ace-K)
• Aspartame
• Sucralose
• Xylitol
• Erythritol
• Maltitol

Artificial Sweeteners and the Keto Diet

The keto diet is a very low-carb, high-fat diet that induces a metabolic state called ketosis, where the body burns fat for energy instead of carbohydrates. To maintain ketosis, people on the keto diet must keep their daily carb intake between 20-50 grams.

Artificial sweeteners can be used on the keto diet because they are low-carb alternatives to sugar. However, they are controversial due to their association with adverse health effects, including kidney issues, metabolic syndrome, and an increased risk of diabetes and weight gain.

Therefore, while artificial sweeteners can be consumed occasionally on the keto diet, water is always the optimal choice for hydration.

Healthier alternatives to Coke Zero

Coke Zero is a popular choice for those following a keto diet, as it contains zero sugar and carbohydrates. However, it is important to note that Coke Zero contains artificial sweeteners, namely aspartame and acesulfame potassium (Ace-K), which have been linked to negative health outcomes such as an increased risk of diabetes and weight gain. Therefore, it is always recommended to choose water as your primary drink.

• Zevia: Zevia offers a range of products that are low in fat and carbohydrates. Their Cherry Cola flavour is a fun take on traditional soda flavours, sweetened with stevia leaf extract.
• Virgil's Zero Sugar Cola: Virgil's is another excellent keto-friendly option, as it is also low in fat and carbohydrates.
• Green Cola: This soft drink is perfect for keto, with only 1g of net carbs per 355ml serving. It is also free from unhealthy ingredients.
• OLIPOP: This healthy soda has a classic cola flavour and is sweetened with a combination of cassava root syrup and stevia leaf extract. It also contains 9 grams of fibre per can, which is rare in soda.
• Nixie Zero Sugar Soda: Nixie offers one of the first certified organic zero-sugar sodas, free from artificial sweeteners, colours, and flavours. It is available in Classic Cola, Ginger Ale, and Root Beer flavours.
• Sparkling Water: If you're looking for a simple and refreshing alternative, sparkling water is a great option. You can even add a splash of juice, such as orange, cranberry, or mango, for a hint of flavour.
• Kombucha: Kombucha has become a popular alternative to soda, offering a bold flavour and probiotic benefits that promote gut health. It is widely available in various flavours and low-sugar options.
• Tea: Tea is a versatile alternative, offering a broad variety of flavour profiles, caffeine levels, and temperature options. It can be enjoyed hot or iced, and you can sweeten it with honey instead of sugar.
• Freshly-squeezed Lemonade: On a hot summer day, a glass of fresh lemonade with a dash of cane sugar or agave nectar can be a delicious and healthy treat. Lemons are also a great source of vitamin C, offering potential health benefits.

Coke Zero's impact on health

Coke Zero is a popular drink for those on the keto diet, as it contains zero carbs and calories. However, it has been labelled as 'Dirty Keto' due to its use of artificial sweeteners, namely aspartame, acesulfame potassium (or Ace-K), and sucralose. These sweeteners are controversial, as they have been linked to negative health outcomes such as an increased risk of diabetes and weight gain, and gut health problems. Aspartame, in particular, has attracted a lot of backlash due to its association with cancer in a 2006 animal study, although subsequent studies on humans have failed to find a link.

Caffeine is another ingredient in Coke Zero that can have both positive and negative effects on health. In large quantities, caffeine can act as a diuretic, leading to dehydration. It can also trigger unwanted effects such as anxiety, a racing heartbeat, and sleep disturbances in sensitive individuals.

On the other hand, Coke Zero is free from sugar and calories, which are usually detrimental when trying to lose weight or improve health. It can also help curb sweet cravings and prevent consumption of regular Coke, which is high in sugar.

Overall, while Coke Zero may be a better alternative to regular Coke, it is not the healthiest option, especially for those on the keto diet. The optimal choice for hydration is water, and there are other keto-friendly drink options available, such as Zevia, Virgil's Zero Sugar Cola, and Green Cola.

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