Diet Soda on Keto? Here is the BEST Option
Diet soda can be a lifesaver for getting rid of sugar cravings without consuming high-fructose corn syrup. Plus, it’s a handy mixer when enjoying a few drinks with friends. But is diet soda keto-friendly?
In this post, we’ll cover everything you need to know about drinking diet soda on keto. We’ll discuss the best diet sodas, what to avoid, and some healthier alternatives.
Can You Drink Diet Soda On Keto?
KetoConnect Verdict: Diet soda earns a keto-friendly rating of ⭐⭐⭐⭐⭐ (out of 5).
Yes, you can drink diet soda on keto. While it’s not the healthiest option as it can trigger inflammation, it won’t knock you out of ketosis. However, moderation is key. Many brands add questionable ingredients to their sugar-free diet sodas, such as:
- Aspartame
- Potassium benzoate
- Artificial flavors
- Phosphoric acid
- Acesulfame potassium
These compounds might not interfere with ketosis, but they can promote insulin resistance, heart disease, tooth decay, weight gain, and certain types of cancer. It’s tough to eliminate soda from your diet completely, so use diet soda as a tool to gradually cut down. If you’re used to drinking two cans of soda per day, start by swapping one out for diet soda, and then slowly reduce your intake.
Zevia: The Best Diet Soda For Keto Dieters
Zevia is my go-to keto drink for battling sugar cravings. Zevia aims to help millions of people reduce sugar consumption by using natural ingredients while delivering the same great taste. All Zevia products contain zero calories and carbs with no added sugar or preservatives. Plus, they avoid dangerous ingredients like aspartame and phosphoric acid.
Zevia Mixers: When you’re out with friends, most mixers are loaded with sugar. Zevia offers sugar-free mixers with no calories, artificial sweeteners, or preservatives. The ingredients are also plant-based, making them perfect for a vegan keto diet. My favorite flavors are lemon-lime, tonic water, and ginger beer.
Zevia Energy: These energy drinks contain 120 mg of caffeine and come in flavors like mango ginger, pineapple paradise, and raspberry lime. They provide a clean energy boost without sugar or harmful additives.
Zevia Kidz Fruity: For keto parents, Zevia offers kid-friendly sodas in flavors like cran-raspberry and fruit punch. These are free from sugar, GMOs, artificial sweeteners, and colorings, making them a healthier choice for children.
What To Avoid When Buying Diet Soda
If you can’t find Zevia, consider these factors when buying keto diet soda:
Sugar or High-Fructose Corn Syrup: Avoid any beverage with sugar or carbs. High-fructose corn syrup is especially problematic, as it can kick you out of ketosis, trigger inflammation, and lead to fatty liver disease.
Artificial Sweeteners: Some studies suggest that artificial sweeteners, while not containing carbs, can still lead to insulin resistance and other health issues. Avoid aspartame, sucralose, and acesulfame potassium.
Weird Colorings: Ingredients like caramel coloring in sodas like diet coke can cause long-term health effects. Look for sodas with minimal ingredients and no colorants.
How Often Can I Drink Diet Soda On Keto?
How often you can drink diet soda depends on the type. If you’re drinking something like Coke Zero, limit it to once every few weeks to allow your body to recover from inflammation. Cleaner options like Zevia can be enjoyed more frequently, such as once a day or every other day.
Healthier Alternatives To Diet Soda On Keto
Here are some healthier alternatives to diet soda on keto:
Homemade Keto Soda: Make a refreshing keto soda with two cups of water, two cups of sparkling water, ½ cup of lemon juice, ¼ cup of your preferred sweetener, and ice cubes. Simply mix and enjoy!
Iced Coffee: For a caffeine boost, iced coffee is an affordable and tasty option. Brew a shot of espresso, pour it into a cup with ice, add cold water, and sweeten with sugar-free syrup or natural sweeteners. Add unsweetened almond milk for extra flavor.
Keto Milkshakes and Smoothies: Blend spinach, berries, peanut butter, or strawberries for a quick and delicious keto drink. For a caffeine kick, add espresso, instant coffee, or matcha.
Final Thoughts On Diet Soda On A Ketogenic Diet
While many diet soda brands use harmful ingredients, they won’t interfere with your keto lifestyle. However, it’s best to avoid diet sodas with aspartame, potassium benzoate, and artificial flavors. Instead, opt for healthier alternatives like Zevia, homemade keto soda, iced coffee, and smoothies.
Looking for more keto-friendly drink guides? Check out our articles on sparkling water, kombucha, and more.
