Tonic Water And Keto: Is It Allowed?

Tonic water is usually carbonated water with quinine and a sweetener. The sweetener is often high-fructose corn syrup, which is high in sugar and carbs, making traditional tonic water unsuitable for a keto diet. However, there are diet tonic waters available that are keto-friendly, which use artificial or natural sweeteners.

Tonic water is high in sugar and carbs

Tonic water is high in sugar and carbohydrates. A 12-ounce serving of standard tonic water can have 32 grams of carbs, which is more than the daily carb allowance for most people on a keto diet. An 8-ounce serving of traditional tonic water contains 24 grams of carbs. To put that into perspective, a can of Coca-Cola contains 39 grams of carbs.

The high sugar content of tonic water is due to the addition of sweeteners to combat the bitter flavour of quinine, an ingredient originally added to tonic water to help prevent malaria. The sweeteners used in tonic water include high-fructose corn syrup, cane sugar, beet sugar, pure fructose, glucose syrup, and agave nectar.

Because of its high sugar and carb content, tonic water is not considered keto-friendly in its traditional form. However, there are diet tonic waters available that are keto-friendly. These are sweetened with artificial or natural sweeteners and have zero carbs.

Diet tonic waters are keto-friendly

If you're on a keto diet, you'll be pleased to know that diet tonic waters are available and are keto-friendly. Traditional tonic water is high in sugar and carbs, so it's not suitable for a keto diet. However, there are diet tonic waters that are sugar-free and zero-carb, making them a better choice for those following a ketogenic diet.

Tonic water is a carbonated beverage similar to soda that contains quinine and a sweetener. It was originally developed by a British officer in the early 1800s as a way to combat malaria. Quinine can help prevent malaria, but it has a bitter flavour, so a sweetener is added to make it more palatable.

Keto-Friendly Sweeteners

When it comes to choosing a keto-friendly tonic water, it's important to consider the type of sweetener used. Some diet tonic waters use artificial chemical sweeteners like saccharin, while others use natural sweeteners like stevia or monk fruit. Artificial sweeteners have been linked to potential negative side effects, so it's generally recommended to choose a diet tonic water that uses a natural sweetener.

How to Make a Keto-Friendly Gin and Tonic

To make a keto-friendly gin and tonic, simply replace the standard tonic water with a diet tonic water or a naturally sweetened tonic water. You can also add club soda to the mix for more flavour. If you're not a fan of diet tonic water, you can replace it with club soda altogether. Chilling the tonic water and gin beforehand is recommended if you choose to skip the ice, as ice can water down the drink.

Other Keto-Friendly Drinks

In addition to diet tonic water, there are other keto-friendly drinks to choose from. Tea, coffee, herbal tea, and sparkling water are all good options. When it comes to alcoholic beverages, hard liquors like vodka, whiskey, rum, and tequila are naturally carb-free and suitable for a keto diet. However, it's important to avoid mixed drinks with fruit juices or soda, as these can be high in sugar and carbs.

Artificial sweeteners vs natural sweeteners

Tonic water is a common mixer for alcoholic drinks. Traditional tonic water is high in sugar and therefore not keto-friendly. However, there are now multiple options available on the market, including diet tonic water, which is sugar-free, has zero carbs, and is keto-friendly.

When it comes to sweeteners, it is important to understand the difference between artificial and natural sweeteners. Artificial sweeteners are chemically modified in a lab and provide sweetness without calories. They do not contain fibre, vitamins, or minerals and do not offer the same positive health effects as natural sugars. Natural sugars, on the other hand, are found naturally in whole foods such as fruits and vegetables.

Artificial sweeteners can be many times sweeter than real sugar, which can change your tolerance for sweet things. They may also have negative side effects, such as disrupting your gut microbiome and increasing your risk of diabetes. Some studies with laboratory animals have found links between artificial sweeteners and cancer. While there is no proof that artificial sweeteners cause cancer, it is generally recommended to consume them in moderation or avoid them altogether.

Natural sweeteners, such as raw sugar and honey, are also considered empty calories and can impact your waistline and your cancer risk. However, small traces of antioxidants, vitamins, and minerals may be present in natural sweeteners. Overall, there is no health benefit to consuming any type of added sugar, and it is important to watch your intake and read nutrition labels.

Tonic water and leg cramps

Tonic water contains quinine, a compound that has been used to treat malaria and muscle cramps. However, it is important to note that the amount of quinine in tonic water is very small—about 83 mg per liter or 20 mg in an 8 oz glass—and it has not been approved by the FDA for treating leg cramps. In fact, the FDA has specifically warned against using quinine for this purpose due to associated health risks, including an increased risk of bleeding and heart rhythm disturbances.

Despite the lack of FDA approval, some people still believe that tonic water may help prevent leg cramps due to the presence of quinine. This belief is supported by some small studies, which suggest that quinine can be effective in reducing the frequency of leg cramps, but not their severity or duration. However, it is important to note that consuming quinine in commercial beverages like tonic water has been linked to potentially fatal immunologically mediated hypersensitivity reactions.

While drinking a few ounces of tonic water is unlikely to be harmful, it is not a guaranteed solution for leg cramps. Instead, staying hydrated (but avoiding caffeinated and alcoholic beverages), stretching, and massaging the affected muscle are recommended ways to prevent and relieve leg cramps.

If you are following a keto diet, it is also worth noting that traditional tonic water is high in sugar and carbs and is therefore not considered keto-friendly. However, there are diet and sugar-free options available that use alternative sweeteners like stevia, which can be better suited for a keto diet.

Tonic water alternatives

Tonic water is a carbonated drink that contains quinine and a sweetener. The distinctive bitter flavour comes from quinine, which was originally used as an anti-malarial drug. However, the high sugar content in traditional tonic water means it is not keto-friendly.

There are several alternatives to tonic water that can be used in cocktails or as mixers. Here are some suggestions:

• Diet tonic water – this is a sugar-free, zero-carb option that is keto-friendly. However, some artificial sweeteners used in these drinks may be unhealthy.
• Premium tonic waters – these may have lower carb counts than traditional tonic waters, but they often still contain large amounts of sugar and are not recommended for a keto diet.
• Sugar-free tonic waters – these are sweetened with natural alternatives such as stevia, monk fruit, or erythritol. These are all zero-carb options and suitable for keto.
• Club soda – originally a health supplement, club soda has added minerals and carbonation for a crisp, fresh flavour. It can be used as a cocktail mixer or paired with fruit infusions or flavoured syrups and juices.
• Soda water – this can be paired with cordials, fresh citrus or other fruit to make it your own.
• Ginger beer – a lightly carbonated, warming, and spicy mixer that can complement many botanicals and add a smooth, warming layer to sweeter gins.
• Bitter lemon – a popular alternative to tonic water, particularly with citrus-led gins.
• Tomato juice – a tart, dry mixer for gin, which can be combined with a twist of lemon or lime.
• Vermouth – the original mixer for gin, used in a martini.
• Lime cordial – a yummy and acceptable mixer for gin.
• Grapefruit juice – a refreshing and pretty mixer for gin, especially with a sprig of rosemary to garnish.

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