Best Sparkling Waters For Keto: What's Approved?

If you're on the keto diet, you might be wondering what drinks are approved besides water. The good news is that there are plenty of keto-friendly drinks to choose from, including sparkling water.

Sparkling water is a refreshing alternative to soda and, unlike soda, it has no carbs or fats, making it a keto-approved drink. However, not all sparkling water brands are the same, and some may contain added sugars or artificial sweeteners, so it's important to read the nutrition label before purchasing.

Some keto-approved sparkling water brands include La Croix, Perrier, Aura Bora, and Hint. These can be found at local grocery stores or on Amazon.

So, if you're looking for a drink with a little fizz that won't kick you out of ketosis, sparkling water is a great option!

Sparkling water is keto-friendly, but read the labels

Sparkling water is a refreshing alternative to soda, and the good news is that it's keto-friendly. However, not all sparkling water brands are created equal, so it's important to read the nutrition labels carefully.

When examining the nutritional information of sparkling water, you'll typically find that it contains no carbs or fats, making it suitable for a keto diet. However, some brands may add sugars or artificial sweeteners, which can impact your ketosis. Therefore, always check the ingredients list and nutrition facts before purchasing.

Some popular keto-friendly sparkling water options include La Croix, Spindrift, Perrier, Aura Bora, and Hint. These brands offer flavored and unflavored varieties, providing a great way to add some variety to your beverage choices while staying within the keto guidelines.

In addition to sparkling water, there are other keto-friendly beverage options to consider. Tea, coffee, and herbal infusions are excellent choices, as they are naturally low in calories and carbs. Just be mindful of any added sweeteners or creamers, as these can increase the carb count.

For a more indulgent option, you can create keto-friendly lattes using unsweetened coconut milk or almond milk. Bone broth is another healthy choice, as it supports gut health and immune function. Kombucha, a fermented tea beverage, is also an option, but be cautious of the sugar content and choose low-carb varieties.

When it comes to alcohol, hard liquor is generally the best choice for keto dieters. Options like tequila, mezcal, scotch, whiskey, bourbon, and rum are recommended. Dry red wine can also be enjoyed in moderation, as it contains less than 4 grams of carbs per 5-ounce serving.

While on a keto diet, it's best to avoid sugary drinks like soda and fruit juice, as well as sports drinks and beer, as these are typically high in carbohydrates. Remember, water is always the healthiest choice and should be your primary source of hydration, but the options mentioned above can provide some variety and help satisfy your cravings without compromising your keto goals.

Avoid sodas, even diet ones

While it is technically possible to drink diet soda on a keto diet without breaking ketosis, it is not recommended. Regular soda is loaded with sugar and empty calories, which is why it is one of the worst things you can drink on keto. It is high in carbs and can quickly kick you out of ketosis.

Diet sodas are also not a good alternative. While they are sugar-free and have zero carbs, they contain artificial sweeteners such as aspartame, sucralose, acesulfame potassium, and saccharin, which can be detrimental to your health. These artificial sweeteners have been linked to various health issues, including cardiovascular disease, kidney problems, and an increased risk of stroke or heart attack. They can also trigger insulin resistance, harm your metabolism, and contribute to weight gain.

Instead of diet soda, opt for healthier alternatives such as sparkling water, keto-friendly sodas like Zevia and Virgil's Zero Sugar Cola, or homemade keto soda made with sparkling water, lemon juice, and a keto-friendly sweetener. These options will provide the fizzy, sweet taste you crave without the negative health effects of diet soda.

In addition to these keto-friendly drink options, increasing your water intake is crucial when following a keto diet. Reducing carb intake triggers water loss in the body, so drinking plenty of water helps prevent dehydration, muscle cramps, fatigue, and digestion issues.

Add vitamins and antioxidants to sparkling water

Keto-Approved Sparkling Waters

If you're following a keto diet, you may be wondering which sparkling waters are approved. The good news is that there are several options available that won't kick you out of ketosis. Here are some keto-approved sparkling waters to try:

• Spindrift: This sparkling water brand was praised for its taste and simple ingredients, with no artificial sweeteners. The Lemon flavour, in particular, was well-liked.
• LaCroix: LaCroix's Orange Sparkling Water was described as super refreshing and a close second to Spindrift.
• Virgil's Zero-Sugar Cola: This drink was recommended as a good diet coke replica without the aspartame. It uses a blend of erythritol and monk fruit extract as sweeteners.
• Zevia: While Zevia was mentioned as a good alternative to regular soda, some reviewers were a bit disappointed with the flavours not matching their expectations.
• Bubly: The grapefruit flavour of Bubly didn't seem to impress reviewers, who couldn't detect much grapefruit taste. However, it might work well when mixed with other ingredients.

Now, let's talk about adding vitamins and antioxidants to your sparkling water. While it's always best to get your nutrients from whole foods, adding some vitamins and antioxidants to your water can be a nice bonus. Here are some ideas:

• Sparkling Ice: This brand offers a range of flavoured sparkling waters that contain vitamins and antioxidants. For example, their Classic Lemonade flavour includes vitamins B6, B12, and E. However, it's important to note that these drinks also contain sucralose, an artificial sweetener.
• True Lemon Crystallized Lemon Packets: These packets contain crystallized lemon juice and oils, providing a convenient way to add lemon flavour to your water. They are affordable, easy to use, and made from a single ingredient—lemons!
• Ultima Replenisher Electrolyte Hydration Powder: This product not only adds flavour to your water but also provides an antioxidant boost with vitamin C. It comes in single-serve packets, making it perfect for on-the-go hydration.
• Cure Hydrating Electrolyte Mix: This electrolyte mix includes sodium and potassium for enhanced hydration, along with a small amount of sugar from fruit powders. It comes in four flavour varieties, including watermelon and berry pomegranate.
• Vital Proteins Hydration with Collagen: This powder not only adds flavour but also provides collagen, vitamins, and minerals. It's a good option for those looking for a small boost of protein and electrolytes in their water.

Remember, while these additions can enhance your water, they shouldn't replace a balanced diet with whole foods.

Sparkling water is hydrating

Sparkling water is a great way to stay hydrated while following a keto diet. Carbonated water is just as hydrating as regular water, and it's a perfect alternative to sugary sodas.

Sparkling water is simply water infused with carbon dioxide gas, which gives it a similar taste to soft drinks but without the calories. It's an excellent option if you're looking for a drink with a bit more fizz than regular water.

Most sparkling water options are flavoured but unsweetened, making them a great low-carb choice. You can also add your own fresh fruit or herbs, such as lemon, strawberry, mint, or kiwi, for extra flavour.

When choosing a sparkling water brand, be sure to read the nutrition label and check for added sugars or artificial sweeteners. Some good keto-friendly options include La Croix, Spindrift, Perrier, Aura Bora, and Hint.

Not only is sparkling water hydrating, but it can also be a more exciting way to stay properly hydrated while following a keto diet. So, if you're looking for a refreshing drink with a bit of fizz, sparkling water is a great choice!

Make your own flavoured sparkling water

If you're looking for keto-approved sparkling water, you can choose from a variety of options available in the market, such as LaCroix, Spindrift, and Zevia. However, if you want to make your own flavoured sparkling water at home, it's quite simple! Here's a step-by-step guide:

Ingredients:

• Carbonated water
• Fresh citrus fruits (such as lime, lemon, orange, or grapefruit)
• Optional: Essential oils, candy flavouring oils, ice cubes

Instructions:

• Start with cold, refrigerated water. Carbonate the water using a SodaStream or similar device.
• Prepare your chosen citrus fruit by squeezing out about a tablespoon of juice. You can use a combination of fruits or just one type. Straining the juice with a fine-mesh strainer will help remove pulp and seeds.
• Slowly add the juice to your carbonated water. Pour the juice slowly to avoid excessive fizzing.
• Put on the cap and invert the bottle once to mix the ingredients.
• If desired, add a few drops of essential oil or candy flavouring oil for extra flavour. You can also add ice cubes.
• Your flavoured sparkling water is now ready to be enjoyed!

Flavour Variations:

You can experiment with different flavours by using various combinations of citrus fruits. Here are some ideas:

• Grapefruit
• Lime
• Lemon
• Orange
• Strawberry-Lemon
• Pineapple-Mint
• Blood Orange-Rosemary
• Orange Cream
• Lavender
• Pineapple-Lime-Chili
• Citrus Coconut
• Peppery Pomegranate Cinnamon
• Raspberry
• Strawberry Mojito
• Mango

Tips:

• Only carbonate cold water for best results.
• Measure your citrus juice to ensure a balanced flavour.
• Don't over-fizz the water; 2-3 lights on the SodaStream should be sufficient.
• You can also add herbs like rosemary or mint for a unique twist.

Making your own flavoured sparkling water allows you to control the ingredients and create unique, delicious, and healthy beverages. Enjoy experimenting with flavours and staying hydrated!

Frequently asked questions