A lot of people around the world have a habit of drinking soda or an aerated drink after their meal because they believe it helps in food digestion. Diet soda is probably the most popular drink among all options available. But, if you are on a Keto diet, it becomes natural to become aware of having it. This article goes into great detail in answering the question – Can you have Diet Soda on Keto or not?
There are two schools of thought that people have about Diet Soda on keto
1.) Diet soda, as the name suggests, is extremely low on Calories, Natural Sugar and carbs which makes it Keto friendly.
2.) Diet soda contains a large amount of artificial sugar, which is not good for health. It is sometimes dangerous and harmful to the human body. (The manufacturers themselves can not deny that no drink is without artificial sugar and calories)
What exactly is Diet Soda? The Composition
Before we jump to a conclusion of having it or not, it’s important to have a deep understanding of what it actually contains and what that can do to your body on a keto diet.
Diet Soda is the favorite drink of people around the world who are looking for or working towards weight-loss. These beverages use artificial sweet, which is definitely not a good thing for health.
Companies manufacturing Diet Soda, claim that all soda products or beverages that are market as “DIET” have no sugar and carbs. That’s the reason for its popularity among people who want to consume least amount of calories while following a diet.
“Diet Soda is the mixture of carbonated water, chemical sweetness, the color of caramel, flavors, caffeine, phosphoric acid, and preservatives.”
Here are the list of Diet Soda ingredients:
The water blended with carbon dioxide. It is also known as fizzy water and sparkling water. This process is going through high pressure.
Sparkling water is fresh, and becomes an obvious choice for people to have it.
Aspartame, sucralose, and saccharin are the most common chemical sugars used in diet soda, but they have a larger amount of sweet than regular sugar.
Color of caramel
Caramel color is mostly used in soda to give a good color to it. The color is commonly brown in diet soda. Caramel color is not harmful to the human body as such.
Fruits, vegetables, herbs, berries, cola, and eggs, etc. are used to derive natural flavor for the Diet Soda.
The bubbles in diet soda implies the presence of phosphoric acid. It directly impacts the bone in the body. If the amount of acid is high in the soda, it rapidly drains the calcium from the bones.
Caffeine is found in both Diet Soda and regular beverages.
Potassium benzoate and potassium sorbate are found as preservatives in diet soda. These preservatives help to reduce the fungi and other spoilages; thus it increases the soda life.
Is Diet Soda Keto-Friendly?
It is known to all that Keto diet is a low carb and high-fat diet. Take a look at the below mentioned Nutrition facts as mentioned on a can of Diet Coke/Diet pepsi and others.
|1 Serving Per Container|
|Serving Size – 355 mL||1 Can|
|Amount Per Serving|
|% Daily Value|
|Total Fat 0g||0%|
|Total Carbohydrate 0g||0%|
|Total Sugars 0g|
(Diet pepsi and Diet Coke are brands owned by their respective parent companies)
Therefore, it is clear from the above info that that Diet soda is not a significant source of saturated fat, trans fat, cholesterol, dietary fiber, total sugars, added sugars, vitamin D, calcium, iron and potassium.
Hence, it easily qualifies for consumption on a Keto Diet. But…quantity and regularity of consumption needs to be considered. Intake of Diet Soda on Keto is a double sworded walk. You have to be cautious.
If you absolutely love sweet drinks, you can take one glass on special occasions and events. Diet soda, as you know, has artificial nutrients instead of real nutrients, this can also cause many health issues, in general. So, one should be mindful of how much to consume.
Advantages of Diet Soda on Keto compared to regular beverages
There are some benefits of Diet Soda on keto when compared to other regular beverages available in the market.
- No carbs
- Sweet taste
- No calories
For keto diet, the consumption of carbohydrates can be between 20 to 50g per day. If you take low carb drinks, it helps you keep in Ketosis and lets you reduce weight.
If you love sweet taste but you are on a diet of weight loss. Don’t worry, a Diet Soda has an artificial taste of sweet which satisfies you.
All diet types that are focussing weight loss aims to burn fat from your body. You need a low carb diet to lose the weight from the body. Therefore not having calories is always a great relief to consume it without any fear.
Disadvantages of Diet Soda on keto
There are few disadvantages of diet Soda that needs to be kept in mind before you start consuming it.
- Destroys the tooth enamel
- Weight gain
- Damages the brain
Destroys the tooth enamel
A large amount of phosphoric acid is used in diet soda. It damages the enamel tooth, making it sensitive. Coca-Cola and other beverages are the main cause of damaging the teeth.
If you are drinking diet soda on a daily basis because of zero calories and zero sugar, you are making a mistake.
Artificial sugar is dangerous like natural sugar. It negatively works on your body by decreasing your energy levels. In this situation, you want more food to eat in order to feel energetic. With this, you gain more weight instead of losing it.
But, if you exercise daily, it should compensate for the weight gain.
Damages the brain
This looks scary. One would think how intake of Diet soda on keto affect brain? The thing is that it,s not the fault of Keto diet, but Artificial sweet is the culprit that badly impacts mental health over a long period of time. It damages dopamine which is an important brain hormone.
The dopamine is a key component of your behavior, your mood, your attitude, your memory, your sleeping habits and time, your energy, and your interest.
It also causes depression and anxiety. Therefore, excessive use of artificial sweet can lead to bad results.
It can also lead to other problems such as:
- Kidney damage
- Heart disease
- Mental illness
Different Kinds of beverage that you can choose from to drink on a Keto Diet
A list of beverages is given below with their nutritional info to help you choose your favourite Diet Soda on Keto. It is always advised that before drinking, you should research online about beverages and their nutritional values.
Here are some name of beverages and their nutrient information:
|Dew||335 ml||0 g||Nil||0 g|
|Tab||335 ml||0 g||Nil||0 g|
|Fresca||335 ml||1 g||Nil||0|
|Coca-Cola Life||335 ml||23 g||90||24g|
|Pepsi True||22l ml||17 g||60||15g|
|Zero Coke Sugar||335 ml||0 g||Nil||0 g|
|Diet Coke||335 ml||0 g||Nil||0 g|
|Diet Pepsi||335 ml||0g||Nil||0 g|
|Diet Rite||335 ml||0 g||Nil||0 g|
|Diet 7up||335 ml||0g||Nil||0 g|
|Sprite Zero||33g ml||1 g||Nil||0g|
|Zevia Beer||33g ml||0 g||Nil||0g|
|Hint Kick||473 ml||0 g||Nil||0 g|
|Bai Bubble||340 ml||10 g||5||1 g|
|Dr. Pepper||335 ml||0g||Nil||0|
|Dr. Brown Diet||335 ml||0 g||Nil||0 g|
|Diet Barq’s||335 ml||0 g||Nil||0 g|
|Diet Sunkist||335 ml||0 g||Nil||0 g|
|Mello Yello Zero||591 ml||0 g||Nil||0 g|
The BIG Question: What can I Drink on Keto?
Keto Friendly Diet Soda Recipes
Artificial sweets are always a big risk for your health. The market is full of drinks that have no calories, no carbs, and no sugar, but in reality, these drinks contain “artificial sweet”.
Water is, without a doubt, the best drink on earth. It satisfies your appetite, reduces headaches, and particularly when you are on a keto diet, prevents de-hydration. No doubt, most of us love beverages. They seem irresistible.
Here are some keto-friendly diet soda recipes to keep you on the keto diet.
Keto friendly Drink Recipes
- Red grapefruit soda
- Ginger juice
- Fizzy berry juice
Red grapefruit soda
Here are the ingredients
- Juice of red grapefruit half cup
- Lemon juice ½
- Salt according to taste
- Fizzy water half cup
- Drops of stevia 10
- Take the glass, add grapefruit juice, lemon juice, stevia, and salt
- Add the cubes of ice in the glass
- Now fill the glass with fizzy water
- Enjoy it
Here are the ingredients
- Lemon juice half
- Fizzy water 1 cup
- Ginger small 1
- Take a glass, add ginger juice, lemon juice, and fizzy water
- Add ice cubes
- Add mint on the top
- Enjoy it
Fizzy Berry juice
Here are the ingredients
- Fizzy water ½ cup
- Berry juice ½ cup
- Stevia drop 10
- Ice cubes
- Take a glass, add berry juice, fizzy water.
- Now add the drops of stevia
- Add the ice cubes in a glass
- Add mint leaves at the top
- Enjoy it.
Diet Soda on Keto: What my own experience says
Well, we know that diet soda does not contain any calories or sugar, therefore, it can’t kick your body out ketosis completely. But, it also doesn’t mean that it is risk free, every time you are sipping a diet soda recipe, you are pushing the limits. Just like in case of alcohol on keto diet, you are slowing down your weight loss process to a certain extent. So, the bottomline is – If you want to lose a lot of weight, diet soda works against your targets.
Drinking diet soda will keep your food cravings strong, which can make it more difficult for you to connect to your low-carbs diet and remain in ketosis for a long term. The chemical sweet in beverages and food items increases the weight in the body instead of weight loss.
This chemical sweet in Soda leads to following health problems over time:
- Increase the insulin level
- High blood pressure
- Metabolic syndrome
- Heart disease
- Sleep disorder
- Memory disorder
Diet soda is a mixture of carbonated water, aspartame, colors, as well as other ingredients. It has no carbs, no calories, and no sugar.
Many diet soda products are associated with obesity, dental problems, emotional and behavioral problems. It is okay to have Diet Soda on Keto once in a while. However, please remember that when you drink it regularly, its optimum chemical sugar levels go against the principles of keto and makes it difficult for you to stay on route to weight loss.
Dietary soda seems to be good to reduce calories for weight loss and satisfy the need for drinking beverages. But, it must be avoided to the extent possible.
The long term effect of diet soda on health is not at all good for the body. Only use the keto-friendly ingredients like lime, grapefruit, herbs, and other low-carb fruits and berries with fizzy water to make it better in terms of nutrition. You will definitely feel the freshness and will stay in Keto state too.
Diet Soda on Keto, therefore, is not a complete NO, but regulating the intake is the key. Cheers to whatever decision you take.