Health & Food

Is Diet Soda Keto-Friendly: Can We Drink Soda in Keto Diet?


Are you feeling thirsty on the keto diet? Staying well-hydrated is very essential to feel your best. You have to know what kind of drinks you can drink and what should you avoid. The simple tip is that water is a wonderful thing to drink. While flat and sparkling water is also good.

As these drinks have no carbs and can be a great thirst-quencher. Add some sprinkle of salt if you are suffering from keto flu or a headache. Other good choices are tea or coffee but without sugar. You can also drink an occasional glass of wine. That’s OK to drink in keto.

In this article, you will know that soda is good or bad in the keto diet. So let’s get started.

Is Diet Coke Keto?

Diet coke is very tasty, energizing, and low in carbs, and zero in sugar. It’s a perfect keto drink. Diet coke is one of the famous low-caloric sodas in the market. But the question is, can you drink it on keto?

And the answer is: Diet coke is not healthy, but the occasional diet coke will not disturb your keto diet. However, you need to understand that diet sodas can not be justified from a nutritional point of view because these are not healthy and can not be a part of any healthy diet.

When people on initial stage in keto they think that it is OK to eat and drink unhealthy foods as long as it’s low carb and keep the ketone level high. You might get some results but that in the short term, in the long-term, your health may be affected.

Manage Ketosis in Keto Diet

The purpose of the keto diet is to switch your metabolism into ketosis. Ketosis is a metabolic state in which your body burns stored fat instead of carbohydrates for energy. And you can achieve this by maintaining your low-carb diet comprising 20-50 grams of carbs in a day. Also, try to take high intakes of fat.

But for context, 12 ounces can of sugar-sweetened Coca-Cola Classic has 39 grams of carbohydrates. Eating too many carbs kick you out from ketosis and put you back into breaking down of carbs for energy.

Can You Drink Soda in Keto Diet?

No, soda is not allowed on the keto diet, but diet soda is OK in keto for moderation. Eliminate the regular soft drinks and use a 12-ounce can of Pepsi that contains 41 grams of carbs. If you want to satisfy your cravings for soda, then choose a diet that uses artificial sweeteners.

But the same serving of diet Pepsi contains zero carbs. Those people who choose natural sweetener, they might be want to check the Zevia. That uses Stevia to made the calorie-free version of cream soda, root beer, and cola pack.

Many diet sodas and beverages sweetened with the substitute of sugar have zero carbs. Some keto purists claim that sugar subs are not actually keto-friendly. But researchers did not found any evidence that using carb-free substitute will disturb your weight loss effort.

Many packed keto-friendly snacks are made with carb-free sweetener. These foods help to stick with the keto lifestyle for longer. So you can easily lose your weight and keep it off.

Fake sugar does not knock you out from ketosis. But the artificial sweeteners, additionally, raising several health concerns, may trigger your cravings. This is the reason that people eat more. Many studies linked overeating to the consumption of synthetic sugars, maybe because the substance triggers the cravings for more sweetener.

Coke Zero Soda and Carbs

Coke zero contains zero calories and zero carbs. The goal of the keto diet is to keep your body’s carb count low and allows only 20-50 gram carbs throughout the day. Keep on track of the intake of carbs is essential to staying in the state of ketosis. Coke zero gets its flavor from the combination of flavoring and artificial sweetener.

Artificial sweeteners are using as a substitute for table sugar, and their goal is to deliver sweetness to a food product. One thing keeps in mind that Coke Zero provides 34 grams of caffeine on a 12-ounce serving about 36% of caffeine founds in the regular 8-ounce cup of coffee.

Coke zero uses acesulfame potassium and aspartame. These do not provide carbs and calories. Therefore they are associated with negative health results. Those negative results are such as the increased risk of diabetes and weight gain. Caffeine provides an energy boost. But if you get the excess amount of caffeine it may dehydrate you. Because it is a diuretic, means it can stimulate your need for urinating.

However, to see the dehydrating effect, you have to consume 500mg per day. That is near to fifteen 12-ounce cans of Coke Zero. But keep in mind one thing that many people are sensitive and can’t tolerate the effect of caffeine. Caffeine may trigger some unpleasant effects like anxiety, a racing heartbeat, and cause of difficulties while sleeping among those who are sensitive.

Diet Coke Could Make you Fat

Diet coke does not contain calories and carbs and plays a role in weight loss and weight gain. So in the abstract, the diet of coke doesn’t make you gain weight. But your weight is not just determined by the calories in and out. The artificial sweeteners in diet sodas like aspartame and sucralose could be to blame.

A research study suggests that artificial sweetener contributes to weight gain. Another study founds that people who drink the diet sodas have higher BMIs in another study, where people replaced regular sugar soda with a diet soda. But there wasn’t any significant reduction in BMIs over the length of the survey. Except for those people with the most weight to lose.

Artificial sweeteners exchange our cravings and the reward centers in the brain and gut, in its result our sugary cravings want more sugary foods and simple carbohydrates.  When your drink diet sodas to overcompensate for zero calories, you may likely to eat more calories.