Tonic Water Keto-Friendly? Zero-Calorie Conundrum

Tonic water is a popular mixer for alcoholic drinks, but is it keto-friendly? Regular tonic water is high in sugar, with 32.2 carbs in a 12-fluid-ounce serving, so it's not suitable for a keto diet. However, there are diet tonic waters available that are sugar-free and contain zero carbs, making them keto-friendly. These are usually sweetened with artificial sweeteners like saccharin, aspartame, or stevia. Schweppes, for example, uses saccharin in its diet tonic water, while Zevia uses stevia. While these drinks are keto-friendly, they may be considered dirty keto due to the inclusion of unhealthy ingredients.

Tonic water and keto: the pros and cons

Tonic water is a popular mixer for alcoholic drinks, but is it keto-friendly? Well, it depends on the type of tonic water. Traditional tonic water is high in sugar and therefore not suitable for keto. However, there are now several keto-friendly options available, including diet tonic water and sugar-free tonic waters sweetened with natural alternatives such as stevia.

The Cons of Traditional Tonic Water

Regular tonic water contains around 32 grams of carbohydrates and 124 calories per 12 fluid ounces, which is comparable to most other sodas. This is because the sweetener used is usually high-fructose corn syrup, a highly concentrated sugar made from corn. As a result, traditional tonic water is full of empty calories and carbohydrates, which are best avoided on a keto diet.

The Pros of Diet Tonic Water

Diet tonic water, on the other hand, is sugar-free and has zero carbs, making it a keto-friendly option. However, it's important to note that it often contains artificial sweeteners such as aspartame or saccharin, which may have negative side effects on your gut health.

The Pros of Sugar-Free Tonic Waters

For a natural alternative, opt for sugar-free tonic waters sweetened with stevia, a natural herb from South America that is 50 to 400 times sweeter than sugar. Stevia is a zero-calorie sweetener with various health benefits, including antioxidant properties, weight loss support, and reduced inflammation and blood sugar. It also has a slightly bitter flavour that works well with the bitter taste of quinine, another ingredient in tonic water.

The Bottom Line

When it comes to tonic water and keto, the key is to choose a sugar-free option. While diet tonic water is an option, sugar-free tonic waters sweetened with natural alternatives like stevia are a healthier choice, providing the same great taste without the negative side effects of artificial sweeteners.

What's in zero-calorie tonic water?

Zero-calorie tonic water is a carbonated beverage that contains no sugar and has a distinct bitter taste. It is often used as a mixer for alcoholic drinks, such as gin and tonic, or can be consumed on its own as a refreshing, low-calorie beverage.

The main ingredients in zero-calorie tonic water are carbonated water, natural flavours, citric acid, and a non-calorific sweetener such as stevia leaf extract. It also contains quinine, which is derived from the bark of the cinchona tree and gives tonic water its unique bitterness. Quinine has historically been used to prevent malaria, but it is now more commonly found in soft drinks and other beverages. The amount of quinine in tonic water is regulated and safe for consumption.

Some brands of zero-calorie tonic water may also contain additional ingredients such as sodium benzoate as a preservative, natural flavours, or other artificial sweeteners like aspartame or saccharin. These ingredients add flavour and help to enhance the bitterness of the quinine.

Zero-calorie tonic water is a popular choice for those following a keto diet as it contains no sugar and has zero carbs. It is a good alternative to traditional tonic water, which is typically high in sugar and carbs, making it unsuitable for keto dieters.

When choosing a zero-calorie tonic water, it is important to read the ingredient list and nutrition labels to ensure it aligns with your dietary needs and preferences.

Is zero-calorie tonic water safe?

Zero-calorie tonic water is generally considered safe to consume, but there are a few things to keep in mind. While it doesn't contribute to calorie intake, the artificial sweeteners used in some brands may have negative side effects. These can include digestive issues and an increased risk of diabetes. However, natural sweeteners like stevia, which is used in the brand Zevia, are generally considered safer and can even have health benefits such as weight loss support and reduced inflammation.

The Benefits of Zero-Calorie Tonic Water

Zero-calorie tonic water is a good alternative for those looking to reduce their sugar intake or are on a keto diet. Traditional tonic water is high in sugar, with an 8-ounce serving containing 24 grams of carbs, which is comparable to most other sodas. Zero-calorie tonic water allows you to enjoy the bitter flavor of quinine without the added sugar.

Potential Concerns with Artificial Sweeteners

Some zero-calorie tonic water brands use artificial sweeteners like aspartame and saccharin, which have been linked to potential health risks. These sweeteners have been associated with an increased craving for sweets and may even contribute to weight gain and an increased risk of chronic diseases. However, it's important to note that the long-term impact of these sweeteners is still not fully known, and some studies have found that diet beverage drinkers consume fewer desserts.

Natural Sweetener Options

If you're concerned about the potential negative effects of artificial sweeteners, look for zero-calorie tonic water brands that use natural sweeteners like stevia. Stevia is a natural herb that is significantly sweeter than sugar and has been shown to have health benefits such as weight loss support and reduced inflammation. However, it's worth noting that stevia has a slightly bitter aftertaste that may be undesirable for some.

Overall Safety

Zero-calorie tonic water is generally safe to consume, especially when consumed in moderation. The amount of quinine present in these beverages is regulated by the FDA and is well below the amount used for medical treatments. However, it's important to avoid excessive quinine intake, as it can cause gastrointestinal and cardiovascular problems if consumed in large quantities.

Zero-calorie tonic water mixers

Tonic water is a popular mixer for alcoholic drinks, but its high sugar content makes it unsuitable for those following a keto diet. However, there are now several zero-calorie tonic water options available that are keto-friendly. These use artificial or natural sweeteners instead of sugar, and some are also free from other unhealthy ingredients.

Artificial Sweeteners

Zero-calorie tonic waters that use artificial sweeteners include:

• Schweppes Diet Tonic Water – sweetened with saccharin
• Coca-Cola's Schweppes Slimline Tonic Water – sweetened with aspartame
• Canada Dry's Diet Tonic Water – sweetened with saccharin

Natural Sweeteners

Some zero-calorie tonic waters use natural sweeteners such as stevia, which is a zero-calorie sweetener with various health benefits. These include:

• Zevia Zero Calorie Mixer Tonic Water – sweetened with stevia
• Zevia Mixer Tonic Water – another stevia-sweetened product from the same brand

Other Options

If you're looking for a healthier alternative to tonic water mixers, you could try:

• Sparkling water
• Diet soda
• Low-carb juices (e.g. lemon or lime juice)
• Keto-friendly alcoholic drinks (e.g. low-carb beer, hard liquor, or hard seltzer)

Natural sweeteners in zero-calorie tonic water

Zero-calorie tonic waters are a great alternative to regular tonic water, which is often high in sugar. These sugar-free options are usually sweetened with natural sweeteners, such as stevia, or contain no additional sweeteners at all.

One of the most popular natural sweeteners used in zero-calorie tonic waters is stevia. A natural herb from South America, stevia has been used as a sweetener since the 1970s and is 50 to 400 times sweeter than sugar. It has zero calories and, unlike artificial sweeteners, it has various health benefits, such as helping with weight loss, supporting the immune system, and reducing inflammation and blood sugar. Zevia is a well-known brand that uses stevia to sweeten its zero-calorie tonic water.

Fructose is another natural sweetener used in some zero-calorie tonic waters. For example, Fever Tree's Refreshingly Light Cucumber Tonic Water is sweetened with fructose, which causes only a low rise in blood sugar.

Benefits of Zero-Calorie Tonic Water

Zero-calorie tonic water is a healthier alternative to regular tonic water, which is high in empty calories and carbohydrates from sugar. By choosing a zero-calorie option, you can still enjoy the crisp, bubbly taste of tonic water without the negative health effects of excess sugar consumption.

Additionally, zero-calorie tonic water can help you stay hydrated, which is always important for maintaining overall health.

Considerations

While zero-calorie tonic water is a healthier option, it's important to note that it doesn't provide many nutritional benefits. It's also important to consume zero-calorie tonic water in moderation, as excessive consumption of quinine, an ingredient in tonic water, may cause gastrointestinal and cardiovascular problems.

Frequently asked questions