Is Diet Coke or Coke Zero Keto-Friendly?—Soda on Keto

Is Diet Coke or Coke Zero keto-friendly?

While diet sodas don’t contain carbs, certain ingredients in Diet Coke and Coke Zero are bad for your health and may spike insulin levels. 

Let’s compare these two popular diet sodas to see how they differ and whether Coke Zero or Diet Coke truly fits within a keto-friendly lifestyle.

Is diet soda keto-friendly? 

Diet soda can fit into a keto lifestyle, but its compatibility largely depends on the ingredients used. 

Both Diet Coke and Coke Zero contain carbonated water, caffeine, caramel color, phosphoric acid, aspartame, potassium benzoate, and citric acid. Coke Zero also includes potassium citrate, acesulfame potassium, and natural flavors.

While these sodas have zero net carbohydrates, certain artificial sweeteners, such as aspartame, may influence the body’s insulin response in certain individuals. This can interfere with ketosis and hinder fat-burning. 

For those following a stricter low-carb approach, choosing diet sodas made without artificial sweeteners or potentially concerning additives may be a more suitable option.

Watch the video below to discover why Diet Coke isn’t a good option for a keto-friendly lifestyle.

Should you drink Diet Coke or Coke Zero on Healthy Keto®?

Diet Coke and Coke Zero contain several ingredients that may not align well with the principles of a nutritious low-carb diet, such as Healthy Keto®.

One concern is caramel coloring, which is typically produced by heating sugar, often derived from genetically modified (GMO) corn, with ammonia compounds. 

This process can result in the formation of advanced glycation end-products (AGEs), which are sticky proteins that may accumulate in organs such as the brain, liver, kidneys, and pancreas. 

AGEs have been linked to inflammation and oxidative stress, and may potentially increase the risk of chronic conditions like heart disease, diabetes, and neurodegenerative disorders.

While both Diet Coke and Coke Zero are free of sugar and carbohydrates, they include the artificial sweetener aspartame, which may impact insulin sensitivity in certain individuals and potentially interfere with metabolic health goals.

Furthermore, a report published by the World Health Organization (WHO) highlights that aspartame may be linked to various potential health issues, especially if consumed in large amounts.¹

For those following Healthy Keto, it may be best to avoid Diet Coke and Coke Zero and instead opt for beverages made with cleaner, more natural ingredients.

Best and worst sweeteners on keto 

Artificial sweeteners such as aspartame can negatively impact the gut microbiome and contribute to insulin resistance. 

Despite being calorie-free, aspartame has been shown to raise blood sugar levels, potentially as much as regular sugar, making it unsuitable for a keto diet.

Furthermore, evidence published in Environmental Health classified aspartame as a chemical carcinogen in animal studies, noting its potential to increase cancer risk.²

The study concluded: “These new findings confirm that aspartame is a chemical carcinogen in rodents and highlight the concerning effect that prenatal exposure to aspartame increases cancer risk in rodent offspring.”

Other artificial sweeteners, such as saccharin and sucralose, share similar risks, including fluid retention, insulin resistance, and damage to the gut microbiome.

Additionally, avoid sodas containing the sugar alcohol maltitol, which has a glycemic index of 52, indicating its potential to raise blood sugar levels almost as much as table sugar.

“For keto-friendly alternatives, consider natural sweeteners such as monk fruit and stevia,” explains Dr. Berg. “Both are derived from plants and have a glycemic index of 0, meaning they won’t spike insulin levels.” 

Keto-friendly sugar alcohols such as erythritol and xylitol are also good options when choosing organic and non-GMO versions. 

Erythritol offers a cold sweetness and a glycemic index of zero, while xylitol, with a glycemic index of 13, closely resembles the taste of table sugar.

However, it’s important to note that sugar alcohols, especially when consumed in large quantities, can cause digestive discomfort.

Healthy Keto soda alternatives

If you’re following a keto diet and want to enjoy a diet drink, opt for a carb-free beverage that avoids artificial ingredients like caramel color, caramel flavoring, and phosphoric acid. 

It’s equally important to choose drinks free from artificial sweeteners such as aspartame, which can affect insulin levels and gut health.

Carbonated or sparkling water is a great choice for those on a low-carb diet. For added flavor, try infusing it with fresh lemon or a touch of stevia to create a refreshing, keto-friendly drink without the extra carbs or artificial additives.

Key takeaways

Coke Zero and Diet Coke contain several ingredients that may not align with a Healthy Keto diet and are best avoided. 

Instead, opt for beverages like sparkling mineral water or sodas sweetened with keto-friendly sweeteners, which don’t rely on potentially harmful artificial additives.

FAQ

Sources

1. https://www.who.int/news/item/14-07-2023-aspartame-hazard-and-risk-assessment-results-released ↩︎
2. https://link.springer.com/article/10.1186/s12940-021-00725-y ↩︎

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