Tonic Water And Keto: Approved Or Not?

Tonic water is a popular mixer for alcoholic drinks, but is it keto-approved? The answer is yes and no. Traditional tonic water is high in sugar and carbs, which are a no-go on the keto diet. However, there are now several options for diet tonic water, which is sugar-free and has zero carbs, making it keto-friendly. So, if you're on a keto diet and craving a gin and tonic, just make sure to opt for a diet tonic water to stay in ketosis.

Tonic water is high in sugar and carbs

Tonic water is a carbonated beverage, like soda, that contains quinine and a sweetener. It was originally invented as a prophylactic treatment for malaria. The bitter taste of quinine is offset by the addition of sweeteners, which are usually in the form of sugar.

Traditional tonic water is high in sugar and, therefore, carbs. An 8-ounce serving of traditional tonic water can contain up to 24 grams of carbs. This is a significant amount, especially for those on a keto diet, who typically aim to keep their daily carb intake under 25 net grams. As such, traditional tonic water is not considered keto-friendly.

The high sugar content of tonic water is due to the use of sweeteners such as high-fructose corn syrup, cane sugar, or fruit sugar. These sweeteners can add a significant amount of carbs to the drink, making it difficult for those on a keto diet to keep their carb intake within the desired range.

However, it is important to note that not all tonic waters are created equal. While traditional tonic water may be high in sugar and carbs, there are now several low-carb and sugar-free options available on the market. These include diet tonic waters, which use artificial or natural sweeteners instead of sugar. Some popular brands that offer low-carb tonic water options include Schweppes, Fever Tree, and Sainsbury's.

When choosing a tonic water, it is important to read the nutrition labels carefully to understand the carb and sugar content. Additionally, those on a keto diet may also want to consider other factors, such as the presence of artificial sweeteners and other ingredients that may affect their health and weight loss goals.

Diet tonic waters are keto-friendly

Tonic water is a common mixer for alcoholic beverages. 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 deciding which tonic water to drink or purchase, it's important to consider the ingredients. Tonic water is a carbonated beverage that contains quinine and a sweetener. Quinine is an alkaloid compound in the form of a salt that is dissolved in water, and it contributes zero carbs. The amount of quinine in tonic water is regulated by the FDA, and any non-prescription product can only contain 83 parts per million. This is much less than the therapeutic dose of 500-1000 mg. While quinine has been anecdotally linked to alleviating leg cramps, which some new keto dieters experience, it has not been approved by the FDA for this use and may even be hazardous to your health in overexposure.

The sweetener in tonic water is what determines whether it is keto-friendly or not. Traditional tonic waters are typically sweetened with high-fructose corn syrup, which has a very high concentration of sugar. An 8-ounce serving of traditional tonic water can contain up to 24 grams of carbs, which is already close to the daily carb limit for those on a keto diet. Premium tonic waters may be sweetened with natural or organic sweeteners such as cane sugar, beet sugar, pure fructose, glucose syrup, or agave nectar. While these options may have a lower carb count than traditional tonic waters, they still contain significant amounts of sugar, making it difficult to keep your daily carb intake within the keto diet limits.

Sugar-free tonic waters are keto-friendly and can be sweetened with artificial chemical sweeteners or naturally derived sweeteners. While all sugar-free tonic waters are technically keto-friendly due to being zero-carb, artificial sweeteners like saccharin may have negative side effects and are considered "dirty keto". Natural sweeteners like stevia are considered a healthier option.

Some keto-friendly diet tonic water brands include:

• Zevia Tonic Water Mixer
• Essential Waitrose Sugar-Free Indian Tonic Water
• Morrisons Diet Indian Tonic Water
• Schweppes Slimline Tonic Water
• Skinny Tonic Indian Tonic
• Tesco Low Calorie Indian Tonic Water

Artificial sweeteners in diet tonic water may have negative side effects

While diet tonic water is keto-friendly, the artificial sweeteners it contains may have negative side effects.

Artificial sweeteners are chemicals added to some foods and beverages to make them taste sweet. They are often much sweeter than sugar but provide few, if any, calories. This is because artificial sweeteners are not metabolized by the body and pass straight through without being broken down and providing energy.

The artificial sweetener saccharin, which is commonly found in diet tonic waters, has been linked to negative side effects. These include disrupting the gut microbiome, increasing the risk of diabetes, and causing digestive upset. In addition, artificial sweeteners as a whole have been linked to overeating, with some research suggesting they increase appetite and promote weight gain. This is because artificial sweeteners may be unable to activate the food reward pathway needed to make you feel satisfied after eating. As a result, you may still feel hungry after consuming artificially sweetened foods and drinks, leading to increased calorie intake.

Furthermore, there is ongoing debate about the link between artificial sweeteners and cancer risk. While some studies have found no link, others have suggested a potential association. Similarly, while artificial sweeteners do not affect blood sugar or insulin levels in most people, there is some evidence that they may have negative effects in certain individuals. For example, one study found that women who drank an artificially sweetened drink before consuming a sugary drink had higher blood sugar and insulin levels than those who drank water.

In conclusion, while diet tonic water is a keto-friendly option, it is important to be aware of the potential negative side effects of the artificial sweeteners it contains. These may include disrupting gut health, increasing the risk of diabetes, and promoting weight gain. More research is needed to fully understand the effects of artificial sweeteners on the body.

Tonic water was originally invented as a prophylactic treatment for malaria

In the early 19th century, the British mixed quinine with soda and sugar to mask its bitter taste, creating tonic water. Tonic water was first patented in 1858 by Erasmus Bond, the owner of Pitt & Co. The drink was originally used as a prophylactic against malaria and was called "bitters". The amount of quinine in tonic water has since been lowered due to its side effects, and it is now often more sweetened than the original medicinal form.

The British mixed their medicinal quinine tonic with gin and other ingredients to make the bitter medicine more palatable, thus creating the gin and tonic. The first known record of a gin and tonic was in the Oriental Sporting Magazine in 1868, where it was described as a refreshing cocktail for spectators of horse racing, not as a medicine.

While tonic water is no longer primarily used as a treatment for malaria, it is still consumed for its distinctive bitter flavour.

Gin and tonic is a keto-friendly drink if you use a keto-friendly tonic water

The gin and tonic is a well-loved classic cocktail. It is made by mixing gin and tonic water, usually in a 1:1 or 1:3 ratio, and adding ice and a citrus garnish.

Gin is a pure distilled spirit and, as such, is keto-friendly. Unflavoured and infused gin contain zero carbohydrates and no sugar. However, gin liqueurs are sweetened and therefore have a high sugar content and added carbohydrates, making them unsuitable for a keto diet.

Tonic water, on the other hand, is typically high in sugar and not keto-friendly. Standard tonic water is sweetened with high-fructose corn syrup, and a few ounces can cover your whole daily carb allowance. However, there are keto-friendly alternatives.

Diet tonic waters are keto-friendly and sugar-free. They can be artificially sweetened, for example, with saccharin, or naturally sweetened, for example, with stevia. While both options are zero-carb, artificial sweeteners may have adverse side effects, so naturally-sweetened tonic water is the healthier choice.

To make a keto-friendly gin and tonic, simply replace the standard tonic water with a keto-friendly alternative. You can also add some club soda for extra flavour. If you don't like diet tonic water, you can replace it entirely with club soda.

• Prepare a highball glass filled with ice, or chill the liquids if you plan to skip the ice.
• Pour 2 ounces of gin, then top it off with 4-6 ounces of diet tonic water, depending on your preference.
• If you want to add club soda, pour in about 1-1.5 ounces.
• Gently stir the mixture.
• Add your chosen garnish and serve.

So, if you're on a keto diet and fancy a gin and tonic, just make sure to use a keto-friendly tonic water!

Frequently asked questions