Tonic Water And Keto: Friend Or Foe?

Tonic water is a favourite in summer cocktails but is it keto-friendly? The short answer is yes and no. While standard tonic water is loaded with sugar and carbs, there are several low-calorie and sugar-free options available that won't kick you out of ketosis. So, if you're craving a G&T on a hot summer's day, fear not—simply opt for a sugar-free or low-calorie tonic water to mix with your favourite gin.

Tonic water is high in calories

Tonic water is a popular mixer, especially in summer cocktails. However, it is high in calories, which can be detrimental to those on a keto diet.

A standard vodka tonic, for example, has 15 grams of total and net carbs, all from the added sugar in the tonic water. This is comparable to a can of Coca-Cola, which contains 39 grams of carbs.

To put this into perspective, a person on a keto diet is typically allowed 20 to 50 grams of carbs per day, including food and drink. Therefore, a single vodka tonic could provide almost the entire daily allotment of carbs, leaving little room for other food and drink.

As a result, those on a keto diet are generally advised to avoid tonic water or choose a low-calorie or sugar-free option instead. These alternatives have zero grams of carbs and are sweetened with artificial sweeteners, allowing people to enjoy their favourite cocktails without disrupting their ketosis.

However, it is important to note that artificial sweeteners may have their own drawbacks. Some people believe that artificial sweeteners are worse for health than sugar, and they can still contribute to weight gain and cravings. Therefore, it is advisable to consume these low-calorie options in moderation, just as one would with any other drink or food.

Diet tonic water is keto-friendly

Tonic water is a favourite in summer cocktails but is high in calories. Regular tonic water is loaded with sugar and carbs, which can be a problem for those on a keto diet. A 12-ounce can of tonic water contains about 32-40 grams of sugar, which is very close to the amount in a can of Coke.

However, if you're on a keto diet and craving a G&T, there is a solution: diet tonic water. Diet or slimline tonic water is sweetened with artificial sweeteners instead of sugar, so it contains zero carbs and zero calories. It's a keto-friendly mixer that can be combined with gin or vodka for a delicious, low-carb cocktail.

• Essential Waitrose Sugar Free Indian Tonic Water
• Morrisons Diet Indian Tonic Water
• Schweppes Slimline Tonic Water
• Tesco Low Calorie Indian Tonic Water
• Sainsbury's Diet Indian Tonic Water

So, if you're on a keto diet and fancy a tipple, you can rest assured that diet tonic water is a keto-friendly option. Just remember to drink in moderation, as alcohol can slow down weight loss, even if it's a low-carb drink.

Tonic water has a lot of carbs

Tonic water is a popular mixer, often used in cocktails and with spirits. However, it is well known that it contains a lot of carbohydrates, which are not suitable for those following a keto diet.

The keto diet is a low-carbohydrate method of eating, where the body enters a state of ketosis and burns fat for energy instead of carbohydrates. The diet recommends a daily intake of 20-50g of carbohydrates, including food and drink. Carbohydrates are the body's primary energy source, so when a person goes on a low-carb diet, their body breaks down reserve fat stored in the body into energy.

Tonic water is often confused with soda water, which is just carbonated water and has no carbs or calories. Tonic water, on the other hand, is carbonated water with quinine, which has a very bitter taste. To make the tonic water more palatable, it is often flavoured with citrus and filled with sugars. A 12-ounce can of tonic water can contain up to 40g of carbohydrates, which is similar to the amount of sugar in a can of Coke.

For this reason, tonic water is not recommended for those following a keto diet. However, there are alternatives available, such as diet tonic water or slimline tonic water, which are sweetened with artificial sweeteners instead of sugar. These alternatives have zero grams of carbohydrates and are therefore suitable for a keto diet.

It is important to note that while alcohol is permitted in a keto diet, it can slow down weight loss. Alcohol is considered empty calories and can increase the risk of nutritional deficiencies and weight gain over time. Therefore, it is recommended to consume alcohol in moderation, which is defined as one drink per day for women and two drinks per day for men.

Tonic water has a lot of sugar

So, why does tonic water have so much sugar? Well, tonic water gets its distinctive bitter taste from quinine, which is a natural substance extracted from the bark of the cinchona tree. Quinine is extremely bitter, so much so that it's been described as "sour as all hell". To make the quinine more palatable, tonic water manufacturers add a lot of sugar.

The high sugar content of tonic water has several health implications. Firstly, it can contribute to weight gain, as liquid calories from sugar don't satisfy hunger as effectively as calories from solid foods. Secondly, frequent spikes in blood sugar and insulin levels due to sugar consumption may increase the risk of developing type 2 diabetes. Thirdly, high sugar intake is associated with an increased risk of heart disease. Finally, sugar is a leading cause of cavities as it feeds the bacteria in the mouth, which produce acids that can erode tooth enamel.

For those who enjoy the taste of tonic water but want to avoid the sugar, there are zero-sugar alternatives available. These typically use artificial sweeteners to replicate the sweetness of regular tonic water. However, it's important to note that artificial sweeteners have their own potential health risks, as some studies suggest that long-term consumption may negatively affect gut health and metabolism.

Sugar-free tonic water is a keto-friendly mixer

Tonic water is a popular drink mixer, but standard varieties are loaded with sugar and carbs, making them unsuitable for a keto diet. However, sugar-free tonic water is a great keto-friendly alternative.

The keto diet is a low-carbohydrate, high-fat diet. The aim is to keep within a daily carb allotment so that your body stays in ketosis, a state where it burns fat for energy instead of carbohydrates. This typically means limiting your carbohydrate intake to 20-50g per day, including food and drink.

Standard tonic water is often confused with soda water, which is just carbonated water with no carbs or calories. Tonic water, on the other hand, contains a significant amount of sugar. A 12-ounce can of tonic water typically contains around 32-40g of sugar, which is similar to the amount of sugar in a can of Coke. As a result, a vodka tonic can have up to 15g of carbs, all from the added sugar in the tonic water. This can quickly use up your daily carb allotment on the keto diet.

Sugar-free tonic water has no carbs or calories, making it a perfect mixer for keto-friendly drinks. It can be combined with pure forms of alcohol like whiskey, gin, tequila, rum, and vodka, which are all completely free of carbs. This allows you to enjoy a delicious, refreshing drink without kicking your body out of ketosis.

• Gin and slimline tonic – a low-sugar version of this classic combination.
• Vodka, tonic, and a splash of fresh lime for a fruity cocktail without the cordial.
• Vodka or rum with diet coke – an easy and delicious drink.
• Rum and bulletproof coffee – similar to a white Russian, but keto-friendly.

Things to keep in mind

Even though sugar-free tonic water is keto-friendly, it's important to remember that alcohol can slow down weight loss, even if it is a low-carb drink. This is because alcohol can be used by the body for energy instead of fat. Therefore, it's crucial to drink in moderation and always be mindful of your overall carb intake.

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