Can You Drink Tea Or Coffee On Keto
Yeswith exceptions, of course.
Plain, unsweetened coffee and teaserved blackare keto-friendly.
If you like to lighten your drinks with milk, that’s probably okay. A tablespoon of whole milk and a tablespoon of heavy cream each contain less than one gram of carbs.
There are also flavored creamers on the market specifically designed for those nixing carbs.
Tea drinkers should avoid adding honey to their cup, because honey contains sugar. Try unsweetened sparking teas, that don’t compromise on flavor.
But beware of bottled coffee drinks, which are often loaded with sugar.
Diet Soda On A Keto Diet
Now, if you are a shameless, diet-obsessed person who is about to embark on his journey to a low carb and high-fat keto diet, then we have good news for you. You can actually consume diet sodas when you are in keto because technically a diet Coke comes with no sugar, no calories and no carbs, which is why it passes the keto test and yes its totally allowed.
There is absolutely no nutritional value for a diet Coke or any diet soda because its all just a mixture of carbonated water with some artificial sweeteners, some colors and some additives. In short, the nutritional value of diet soda is basically void, but still, it affects your health in several ways.
Diet Coke And Coke Zero In Your Diet
The first red flag that comes up when exploringthe challenges of Diet Coke and Coke Zero comes from comparing them to regularCoke, which is why discussing artificial sweeteners was a logical startingpoint. However, this avoids the question of how these products affect your dietoverall. A person choosing a low-carbdiet is presumably doing so for the health benefits of that choice, includingbut not limited to weight loss, diabetes, heart disease or even acne. Diet Cokeand Coke Zero have no carbs, but that may not matter if they have consequencesthat cancel out the benefits of a low carb diet.
One article at therenegadepharmicist.com wentinto great detail exploring the potential problems of diet coke, including ananalysis of what happens one hour after drinking a can of diet coke. Tosummarize, after drinking a can of diet coke, over one hour of time a personexperiences the following:
- Phosphoric acid attacks your teeth
- Artificial sweeteners may cause your body to think it had sugar, activating insulin and triggering fat storage, with possible negative effects on diabetes, blood pressure, and heart disease
- Caffeine and aspartame both may begin to cause addiction
- After some brief satisfaction, the drink may cause you to crave more soft drinks or other sweets, causing a vicious cycle
The author also relates that these effects canbe extended to other related sodas, including Coke Zero.
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Can You Drink Diet Soda On The Keto Diet
- Can You Drink Diet Soda on the Keto Diet?
minute read | Last update: Dec 28th, 2021
This article is backed by studies and reviewed by a certified dietician.
Youre one of those keto dieters who reduce calories as well as carbs, which is why you always avoid drinking regular soda. The past few days though, youve had a hankering for soft drinks. Are diet sodas a better option?
Although technically diet soda is low in calories, carbs, and sugar, its inadvisable to drink diet soda on keto. The low-cal sweeteners could lead to increased body fat, plus youre at a higher risk of kidney disease, high blood pressure, and even heart disease.
Ahead, well explain in full why diet soda on keto is not the best beverage choice and what other beverages to avoid. Make sure you keep reading, as you wont want to miss it.
Diet Soda On Keto Can Aggravate Your Gut
In your body is a gut microbiome, which is where all the healthy microorganisms and gut flora live. A healthy gut microbiome is integral for wellbeing, which is why diet soda is so detrimental.
According to a 2019 edition of Advances in Nutrition, artificial sweeteners such as Stevia, sucralose, and saccharin can alter your gut microbiome, introducing unhealthy microbes that run off the healthier microorganisms.
Your immune system reacts, causing fat storage and even weight gain in association with the increase in diet soda consumption.
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Best Hot Drinks On Keto
Ready for a steaming mug of something good? Try these:
- Coffee . If you take milk, consider almond milk for a lower-carb cup of Joe.
- Tea . This includes true teas and herbal teas.
- Bone broth . Bone broth is a good source of collagen protein for healthy skin, hair, and nails.
- Hot chocolate. Use unsweetened cocoa powder and almond milk to keep the carbs down.
Diet Coke Could Make You Fat
I know this is a controversial topic, so let me explain.
Yes, Diet Coke does not contain any calories and calories do play a part in weight-loss and weight-gain. So, technically, Diet Coke in the abstract doesnt make you gain weight.
But your weight isnt just determined by calories in and calories out
In particular, the artificial sweeteners in diet sodas could be to blame.
As the author of this mini-review explains:
hile people often choose diet or light products to lose weight, research studies suggest that artificial sweeteners may contribute to weight gain.
For example, the San Antonio Heart Study found that people who drank diet soda had higher BMIs.
And in another study where participants replaced regular sugary soda with diet soda, there wasnt a meaningful reduction in BMI over the length of the study except for the participants with the most weight to lose.
There are several possible reasons for the link between diet sodas and weight-gain:
Even though Diet Coke has zero calories, it could still lead to unhealthy eating habits, overeating, and potential weight gain.
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Is Aspartame Safe The Jury Is Still Out
Aspartame is the sweetener in Diet Coke as well as coke zero, and its also known by the brand names NutraSweet, Equal, Sweet One. It has been used as an artificial sweetener for a long time, and countless hours of research have been dedicated to researching it.
Dr. Christiane Northrup, M.D., says that Diet Coke has an addictive quality. It is a combination of aspartame, which is an excitotoxin that actually kills brain cells, but before they die, theres this sort of heightened jolt to the brain, aspartame and caffeine. And caffeine, of course, is a neurotoxin, but its okay in small doses. But the combination of aspartame and caffeine is particularly addictive in certain kinds of brains.
Despite all the scrutiny, its still unclear whether aspartame is safe or not. In general, there seem to be 3 potential concerns about aspartame:
Has Side Effects On The Brain
There are a lot of scare stories around aspartame, and a widely discussed topic is its impact on brain health.
Researchers suspect that aspartame plays a role in some mental disorders because it changes the concentrations of brain chemicals like dopamine. Dopamine plays a role in your mood, memory, sleep, and attention.
A study on the neurobehavioral effects of aspartame showed that high doses caused irritability and depression among participants 11.
Another study that involved mice suggested that repeated aspartame consumption leads to poor memory 2.
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Can You Drink Alcohol On The Keto Diet
Hardcore keto followers may want to avoid happy hour altogether, as alcohol “stops fat loss dead in its tracks,” Israetel says. Drinking alcohol temporarily bumps you out of ketosis.
If you really want to celebrate that job promotion or toast your best friend’s wedding, opt for the hard stuff, like vodka and whiskey . Wine and beer tend to be higher in carbs.
You can also try your hand at making your own low-carb, keto-friendly cocktail.
Negative Side Effects Of Aspartame As Backed By Science
Is aspartame keto? It might sound counterintuitive that a sugar-free, low-carb soda would be worse for you than a sugar-loaded one, but its true.
In fact, one study showed the risk for depression increased for those drinking diet soda instead of regular soda..
Thats not the only surprising statistic.
People who consumed diet soda over a long period of time also showed a 30% decrease in proper kidney function. This was a study conducted at Harvard over the course of a 20-year period.
Want more evidence? Cardiovascular disease is one of the top killers in the United States today, and diet soda may be a silent contributor. In a 10-year study that involved 2,000 adults, researchers found that those consuming diet soda on a daily basis were more likely to experience a stroke or heart attack.
Artificial sweeteners also affect your metabolism. When you consume them, your body detects a sweet taste and expects a corresponding increase in blood glucose and insulin levels. But because its a low-carb sweetener, this doesnt happen. Over a long period of time, these mixed signals can trigger metabolic syndrome and type 2 diabetes.
This clearly shows diet soda is not only unhealthy for you, but its even worse than your regular sugar-filled soda.
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Coke Zero Nutrition & Ingredients
Like Diet Coke, which is sweetened with aspartame, Coke Zero is sweetened with aspartame and acesulfame potassium . Coke Zero Sugar, a different sugar-free alternative, also contains aspartame as a primary sweetening agent.
All three variations of zero calories Coca-Cola products contain 0 calories, 0g carbohydrates, and 0g of sugar.
Your Best Diet Drink Options
One of the most popular zero-calorie soft drinks is Zevia. This is a beverage sweetened with a mixture of stevia extract, monk fruit extract, and erythritol, a blend that the company calls SweetSmart. The number of flavours in their line gives every recovering soda addict something to enjoy.
Many soda drinkers find the feeling of the drink is just as important as the flavour. Sparkling water like Perrier, La Croix, and Bubly are all excellent alternatives, and they dont use artificial sweeteners.
We dont have to get too fancy, though! Conventional calorie-free drinks like Diet Coke, Coke Zero, and Diet Pepsi are all acceptable keto-friendly. All of them have zero calories, compared with their full-sugar options, which have upwards of 40 calories carbs. Of course, if you dont like the taste of artificial sweeteners, theres always one choice we havent mentioned
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Zevia Zero Calorie Sweetened Drinks
Zevia carbonated beverages are sweetened with stevia, an all-natural zero-calorie sweetener. With zero sugar and zero calories, their enjoyable sweetness wont kick you out of ketosis. Zevia has a large line of keto-friendly canned beverages, including:
- Zevia sodas
- Zevia energy drinks
- Zevia iced teas
- Zevia mixers
Water And Sparkling Water
Your ultimate keto diet drink choice!
Water is naturally one of the best sources of hydration on the planet – its calorie-free, carb-free, supports a healthy metabolism, and may even help curb hunger .
This can also include sparkling water and some unsweetened flavored water. This is really just water with air bubbles added, or fruit extracts.
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Diet Soda On Keto Might Lead To Cravings
If you start drinking diet soda on keto, you might find yourself craving more, and then even more. When you drink a can or two of diet soda, the cravings dont go away. If anything, sometimes it seems like they get worse.
This is no coincidence. A Yale Journal of Biology and Medicine study from 2010 explains what happens. When drinking diet soda, your body expects that the sweet flavor will be delivered by glucose.
That release of glucose into your system produces a rush of dopamine, a feel-good hormone. Yet youre not drinking regular soda, youre having a can of diet soda on keto. Thus, there is no glucose coming.
Your body is confused, so it ramps up the cravings for sweet foods, thinking that if you comply, the glucose will be provided. You might try to put up with the cravings for as long as you can, but if you cave, you could take yourself out of ketosis and undo all the hard work youve put into your diet.
Q: Is Coke Zero Or Diet Coke Relevant To Aketo Diet
A: Theshort answer is that, yes, these options are a much better choice than regularsodas while on a keto diet. However, the fact that they do not disrupt ketosisand are a much better choice than regular sodas still doesnt mean they are a good choice.
In discussing a low-carb diet, this articlestarted by pointing out that Coke Zero and Diet Coke do not contain anycarbohydrates or calories, and so on the surface would appear as good fits fora low-carb diet. It was as more information was revealed that it becameapparent that simply not having carbs or calories was not enough to make CokeZero and Diet Coke the best match for a low-carb diet.
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The Downside Of Diet Sodas
Theres no doubt that diet soda is allowed in the keto diet, but lets not forget that it isnt healthy for our bodies. Like, you can have a glass of it once a week to curb your cravings for sweets, but if you are planning to have it every day when you are in keto then there are two things you need to know about it. First, it has artificial sweeteners inside that might kick you out of ketosis because everyone has a different body tendency. The second and most important thing is that diet sodas come with several downsides like mood alterations, joint pain and it sometimes even causes weight gain. Now if you look at the side effects of diet sodas youll know that they arent healthy for you in any case. These sodas might help you a bit in your keto diet because theyve got artificial sweeteners in them, but if you are someone with weak joints or heart problems then no, we wont recommend it to you in any case.
What You Need To Know About The Keto Diet
The ketogenic diet is all about quick weight loss. How does it do that? “By depleting carbohydrate stores and forcing the body to use ketones for energy, so you burn additional fat,” says Edwina Clark, R.D. Proof: One study found that the keto diet could actually burn 10 times more fat than other plans.
But the keto diet doesn’t come without sacrificespecifically in the carb category. When on it, 75 percent of your daily calories should come from fat, 20 percent from protein, and just 5 percent from carbohydrates , says Clark. For comparison’s sake, the Dietary Guidelines for Americans recommend that 45 to 65 percent of your daily calories come from carbsso you’re looking it a pretty significant carb depletion.
With such a strict macronutrient breakdown, what you eat mattersand so does what you drink. Why? A lot of drinks contain carbs and sugars, and it’s not just the obvious culprits. “Carbs are stored with water, so when they’re depleted from your diet, there’s a loss of total body water,” says Clark. “Plus, ketosis increases nitrogen production and urine output, which can lead to dehydration if not carefully managed.”
Obviously, hydration is always crucial, but trying to figure out what drinks qualify as keto-friendly drinks can be tough. Here’s your go-to guide for keto drinks that are more interesting than glass after glass of water.
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How Often Can I Drink Diet Soda On Keto
How often you can drink diet soda depends on the type of beverage youre consuming. If youre drinking Coke Zero that uses several harmful ingredients, you want to limit it to once every few weeks. This allows your body to recover from the inflammation.
But if youre drinking something cleaner like Zevia, you can afford to drink it once a day or once every second day.
Vodka And Other Clear Alcohols
You dont have to say goodbye to alcohol forever when youre on a keto diet. Fortunately, some alcoholic beverages are still a safe choice when consumed in moderation. This includes vodka and other clear alcohols. You can always use a zero-calorie mixer to make a yummy mixed drink, such as the Zevia mixers mentioned above. Do keep in mind that hangovers are often worse when you follow a keto diet, and drinking too much can still negatively impact your health and weight loss success.
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Is Diet Soda Good To Drink On The Keto Diet
For you, it seems like diet soda checks all the right boxes. Its low-cal, has no carbs, and contains no sugar either. Youre ready to crack open a can today to treat yourself after a long day at work or an especially strenuous workout at the gym.
Not so fast.
While its true that Diet Coke, Diet Barqs, or Diet Sprite wont increase your carb load for the day, diet drinks can wreak a lot of other havoc on your health. Here are some of the effects of drinking diet soda that make it not so keto-friendly.