Keto And Zero-Calorie Soda: Friend Or Foe?

Zero-calorie soda is a carbonated drink with its sugar replaced by artificial sweeteners. While it has zero calories and carbs, it contains additives and artificial sweeteners that can be detrimental to health and negatively impact ketosis. The keto diet is a metabolic transformation that promotes fat-burning and has various health benefits. Therefore, zero-calorie soda is not considered keto-friendly due to its potential health risks, including weight gain, metabolic issues, and an increased risk of cardiovascular disease and type 2 diabetes.

Zero-calorie soda and keto: the health impact

Zero-calorie soda is a popular drink option for those following a keto diet, but what is the real impact on health? This article will explore the health effects of consuming zero-calorie soda while on a keto diet.

Maintaining Ketosis

The keto diet is a very low-carb, high-fat diet that aims to flip the body's metabolism into a state of ketosis, where fat is burned for energy instead of carbohydrates. To maintain ketosis, it is crucial to keep track of carb intake, typically limiting it to 20-50 grams per day. Zero-calorie sodas, such as Coke Zero, contain no carbs or calories, making them technically keto-compliant. However, it is important to consider the impact of artificial sweeteners on health.

Health Considerations

While zero-calorie sodas may not knock you out of ketosis, frequent consumption of diet soda has been linked to adverse health effects. Artificial sweeteners such as aspartame, acesulfame potassium, and sucralose have been associated with an increased risk of diabetes, weight gain, and metabolic syndrome. These sweeteners can also disrupt the gut microbiome, leading to an increase in harmful bacteria and promoting fat storage. Additionally, zero-calorie sodas can trigger cravings for sweets and affect metabolism, hindering weight loss efforts. Continuous consumption of these drinks has been linked to an increased risk of metabolic and cardiovascular disease.

Alternatives

Instead of reaching for a zero-calorie soda, there are healthier alternatives that can provide variety to a keto diet. These include mineral water, herbal tea, unsweetened tea, and, of course, water. While it may be challenging to eliminate soda completely, reducing consumption and opting for safer alternatives is recommended.

Can zero-calorie soda kick you out of ketosis?

The short answer is no, zero-calorie soda will not kick you out of ketosis. However, there are several reasons why you may want to avoid it while on a keto diet.

The keto diet is a very low-carb, high-fat diet that aims to flip your metabolism into a metabolic state called ketosis. In ketosis, your body burns fat for energy instead of carbohydrates. To maintain ketosis, you need to keep your daily carb intake very low, typically between 20-50 grams of carbs per day.

Zero-calorie soda, such as Diet Coke or Coke Zero, contains no carbohydrates or sugars and, thus, will not directly kick you out of ketosis. However, it's essential to read the labels and ingredients lists of these drinks, as some may contain small amounts of carbohydrates or sugars.

Artificial sweeteners in zero-calorie soda

Zero-calorie soda typically contains artificial sweeteners such as aspartame, acesulfame potassium (Ace-K), sucralose, or stevia. These sweeteners have been linked to various negative health effects, including an increased risk of weight gain, metabolic disorders, cardiovascular disease, and an altered gut microbiome. Some artificial sweeteners may also affect insulin levels and contribute to fat storage.

Cravings and addiction

Consuming zero-calorie soda may also lead to increased cravings for sweet-tasting foods and drinks. The artificial sweeteners in these drinks activate the same taste bud sensors as real sugar, making it harder to appreciate the natural flavours and sweetness of food. This can undermine your keto progress and maintain sugar addictions.

Healthier alternatives

While zero-calorie soda may not directly kick you out of ketosis, it is not a healthy option and may hinder your overall health and weight loss goals. Healthier alternatives to zero-calorie soda include water (plain or sparkling), tea (herbal or green), coffee (black or with a small amount of heavy cream), bone broth, and nut milks (almond or coconut).

Recommended alternatives to zero-calorie soda

While zero-calorie soda is technically keto-compliant, it may lead to cravings for more carbs. A review suggested that artificially sweetened drinks may trick the body into craving the calories and carbs it believes it is getting.

• Water is the best option, hands down.
• Plain, low-carb, calorie-free tea is also keto-friendly.
• Seltzer or sparkling water is another carb-free option.
• Plain coffee or coffee with unsweetened heavy cream is also keto-friendly.
• Bone broth is a comforting, keto-friendly drink with no carbs and very few calories.
• Nut milks such as almond and light coconut milk are good choices, with 1 gram (or less) of carbs per cup.
• Kombucha can be an acceptable alternative to soda, but only in moderation.
• Alcohol is not off-limits on keto, but certain types are preferable to others. Spirits such as gin, rum, vodka, and whiskey have zero grams of carbs per serving. Wine also has a low carb count, with around 4 carbs per 5-ounce serving.

While these alternatives are keto-friendly, it is important to remember that the keto diet aims to keep your carb count low, typically between 20-50 grams per day. Therefore, tracking your carb intake is crucial to staying in ketosis.

The best keto-friendly drinks

The keto diet requires that you derive less than 10% of your daily calories from carbs, which works out to be about 20 to 50 grams of carbs per day. Therefore, keto-friendly drinks are those that are low in carbs and calories, and do not contain artificial sweeteners or additives.

• Water: Whether still or sparkling, water is the ultimate keto-friendly drink. It has no carbs and is a great thirst quencher.
• Tea: Tea, whether black, green, or white, is a keto-friendly drink. It contains less than 1 gram of carbs per cup and is essentially calorie-free. Tea is also full of polyphenol antioxidants, which provide health benefits.
• Coffee: Coffee is another keto-friendly option, whether hot or iced. It contains caffeine, which may give your metabolism a slight boost, and chlorogenic acid, an antioxidant that may aid weight loss.
• Herbal teas: Most herbal teas are keto-friendly, as they are infusions derived from dried flowers, fruit, leaves, or herbs and contain few carbs. However, check the carb count on teas made with dried or candied fruit pieces.
• Alternative diet sodas: While diet sodas like Diet Coke and Diet Pepsi are technically keto-friendly, they may not be the best choice due to their use of artificial sweeteners. Instead, opt for diet sodas made with naturally derived zero-calorie sweeteners like stevia or erythritol, such as Zevia and Virgil’s Zero Sugar.
• Sparkling water: Many sparkling water options are flavored but unsweetened, making them an excellent low-carb choice. Try Perrier, Aura Bora, or Hint.
• Low-carb juices: While fruit juice is typically high in sugar, lemon and lime juices are low in carbs and can be added to water or tea. Some vegetables, such as leafy greens like kale and spinach, can also be juiced for a keto-friendly drink.
• Milk alternatives: Plant-based milk alternatives like almond, coconut, soy, and oat milk are keto-friendly, as long as they are unsweetened.
• Energy drinks: Some energy drinks are keto-friendly, but be aware that they may be harmful to the brain, heart, and liver, especially in adolescents. Choose energy drinks sweetened with natural sweeteners like stevia, such as EBOOST and Kill Cliff, and limit your caffeine intake.
• Sports drinks: Electrolyte drinks like Gatorade Zero and Powerade Zero can help replenish electrolytes after exercise and combat the keto flu. Try electrolyte powders sweetened with stevia, such as Ultima Replenisher and LMNT.
• Alcoholic beverages: While alcohol may hamper weight loss efforts, there are keto-friendly options. Low-carb beers include Budweiser Select 55, Michelob Ultra, and Miller 64. Hard liquors like vodka, whiskey, rum, and tequila are also naturally carb-free. Avoid mixed drinks with fruit juices or soda, and check flavored liquors for added sugars. Low-carb hard seltzers are another option, but be aware that many contain gluten.

How to make your own keto-friendly soda

If you're craving a sweet drink while on the keto diet, you can make your own keto-friendly soda at home. Here's a simple recipe for a refreshing, sugar-free Italian cream soda:

Ingredients:

• Fresh berries (raspberries, blueberries, or strawberries)
• Water
• Keto-friendly sweetener (such as Swerve Sweetener, allulose, or BochaSweet)
• Heavy cream or coconut cream (optional)
• Club soda or sparkling water
• Ice cubes

Instructions:

• Make the sugar-free simple syrup by combining the berries, water, and sweetener in a saucepan. Bring to a simmer and cook until the berries can be easily mashed.
• Strain the mixture through a fine mesh sieve to remove the seeds and solids.
• Fill a glass with ice and pour in the club soda or sparkling water, leaving about 2 inches of space at the top.
• Add 1/4 cup of the raspberry syrup and stir in a tablespoon of heavy cream (if desired).
• Garnish with a dollop of lightly sweetened whipped cream and a fresh berry.

This homemade keto soda is a great way to satisfy your sweet tooth while sticking to your keto diet. It's important to note that while diet sodas are technically keto-compliant, they may lead to increased sugar cravings and have negative health effects. So, it's always best to opt for healthier alternatives like this Italian cream soda, or other drinks such as herbal tea, sparkling water, or plain coffee.

Frequently asked questions