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Diet sodas have been a popular choice for dieters all around the world because of our interest in losing weight without giving up a favorite drink.
Most of these carbonated diet drinks are sugar-free and have zero calories. But does that mean they are a good choice for those on a keto diet?
Does Diet Coke kick you out of ketosis?
If you follow the low-carb, high-fat keto diet, you may be asking if this drink can be a part of your diet, or if you can indulge in a bit from time to time.
Find out the nutritional information on Diet Coke and if Diet Coke is keto-friendly.
We also share a tasty Diet Coke alternative for those on keto!
What is Diet Coke?
Diet Coke is one of the most popular diet sodas around the world, especially for those who want to reduce their sugar or calorie intake.
Diet Coke is the “light” or “diet” version of the original Coca-Cola.
Also known as Coca-Cola Light or Light Taste Coca-Cola, Diet Coke contains artificial sweeteners instead of sugar.
First launched in 1982, Diet Coke does not use a modified form of the Coca-Cola recipe, unlike Coke Zero which aims to mimic the taste of the original Coca-Cola Classic without calories.
Instead, it has a unique formulation and a distinct taste while also being sugar-free.
In 1985, a caffeine-free variant of Diet Coke was introduced. It offers the original taste of Diet Coke without the downsides that come with caffeine.
It continues to be marketed as a great choice for an afternoon or evening beverage.
The original Diet Coke is still available now, with additional flavors and new variants, such as one that uses Splenda.
In 2005, the company released a new formulation of Diet Coke caused by Walmart’s pressure.
Walmart was impressed with the popularity of Splenda that it convinced Coca-Cola and Splenda to collaborate. The end result was “Diet Coke sweetened with Splenda.”
Diet Coke sweetened with Splenda is still available. It has the original taste of Diet Coke with the added flavor of Splenda sweetener.
In 2018, Diet Coke has a taller and more slender appearance with some new flavors, like Feisty Cherry, Ginger Lime, Twisted Mango, Zesty Blood Orange, and Ginger Lemon.
More flavors were introduced in 2019, such as Strawberry Guava, Blueberry Acai, and Twisted Strawberry.
Diet Coke Feisty Cherry replaced Diet Coke Cherry, while Diet Coke Ginger Lime replaced Diet Coke Lime in an attempt to give bolder taste experiences to consumers.
Diet Coke Twisted Mango, Zesty Blood Orange, Strawberry Guava, and Blueberry Acai were also phased out, although some online stores still sell them.
Currently, the Diet Coke flavors include:
- Original Diet Coke
- Ginger Lime
- Feisty Cherry
- Sweetened with Splenda.
Diet Coke Nutrition Facts
Diet sodas are usually a combination of carbonated water, artificial sweetener, colors, flavors, and other food additives.
The ingredients of Diet Coke include:
- carbonated water
- caramel color
- phosphoric acid
- potassium benzoate
- natural flavors
- citric acid
In general, diet sodas have very few to zero calories. While this sounds ideal for weight loss enthusiasts, it also provides no significant nutrition to your diet.
A 12-ounce can of Diet Coke has no calories, carbs, fat, or protein, and 40mg of sodium.
However, some believe that it still contains somewhere between 1-4 calories. This is because a company is not obliged to note its nutritional information if it has fewer than 5 calories.
The artificial sweetener in Diet Coke is called Aspartame. Over 200 studies confirm that it is safe to consume.
However, according to a book by Dr. Steven Gundry, aspartame can also kill “good” microbes in your gut, causing an immunological reaction in the body resulting in fat storage and weight gain with your diet soda intake.
Is Diet Coke Keto-Friendly?
Maybe – yes – technically.
First of all, Diet Coke has no carbs, so it’s safe to say that it is keto-friendly in that sense.
But if it has no carbs, fat, etc., why are there studies suggesting that it is associated with an increased risk of obesity?
Research states that diet soda in general can stimulate hunger hormones, altering sweet taste receptors, and triggering an individual’s dopamine response.
Hence, it may not be ideal for a keto diet, despite being no-carb.
It can lead to a higher intake of sweet or calorie-dense foods since you know that it has no calories. Although there is not enough evidence to support this theory.
So, although Diet Coke won’t directly knock you out of ketosis, its appetite-enhancing artificial sweetener can cause you to crave sugar and high-carb foods that will kick you out of ketosis.
Is Diet Coke Healthy?
No, it is not.
Any diet you are on should still be a healthy diet. And Diet Coke is not a healthy option and should not be a part of a regular diet plan.
A number of the ingredients in Diet Coke are not the best to consume if you are trying to be healthy and lose weight.
Watch this video for more:
Did it surprise you that it’s that caramel color that you have to watch out for?
Should You Drink Diet Coke on the Keto Diet?
You can – but you shouldn’t drink Diet Coke on keto.
Your goal on the keto diet should not just be to stay in ketosis by eating low-carb and high-fat foods, but also to keep healthy and be mindful of your food choices.
You should aim to cut out or at least minimize your intake of Diet Coke and other diet sodas to stay healthy on the keto diet.
If you can’t resist the temptation, remember to keep your intake low and drink it very occasionally to avoid increasing your sugar cravings.
If you are coming from a diet that included a lot of regular sodas full of sugar, you can use diet soda to transition to the keto diet. But make sure this is just a temporary fix.
Aim to reduce your intake over time or find a healthier alternative to switch to.
If you have diabetes or insulin resistance, avoid Diet Coke at all costs to keep your blood glucose stable and to improve your health.
Diet Coke Alternative for Keto
Old habits die hard, but you can make it more bearable by switching to alternative keto sodas and other keto-friendly drinks.
Zevia may not specifically be marketed for the keto diet, but its zero-calorie and naturally sweetened features make it great for keto dieters who love Diet Coke!
This cola offers the same crisp taste of a traditional cola but without the sugar, calories, and artificial ingredients!
It uses stevia leaf extract and natural flavors without compromising the bubbly, refreshing taste of cola.
Carbonated Water and SweetLeaf
You can also purchase flavored sweeteners like SweetLeaf to add to your carbonated water or seltzer water instead of buying ready-made keto-friendly colas.
SweetLeaf Sweet Drops Liquid Stevia Sweetener comes in cola flavor without the calories and carbs of regular flavors.
To give sweetness to your drink, stevia is used. You can enjoy a Diet Coke-like experience without worrying about your keto diet!
It comes in 15 other flavors like cinnamon, vanilla, pumpkin spice, and coconut for you to spice up your drinks!
Carbonated Water and Stur
Another enhancer you can add to your carbonated water is Stur, which has zero calories and zero sugar!
Stur is a common keto sparkling soda replacement to the usual soda. It uses stevia as a sweetener and is available in five fruity flavors.
Although it is not available in cola flavor, Stur can satisfy your soda cravings because it has a variety of flavors like Strawberry Watermelon, Fruit Punch, Skinny Black Cherry, Grape Acai, and more.
Create Your Own Soda
If you want to step up your game, you can satisfy your soda cravings by making this low-carb, creamy soda recipe by Simply so Healthy.
It’s a keto-friendly strawberry Italian cream soda recipe that requires the following ingredients:
- 1 cup of water
- 4 ounces of strawberries
- 24 ounces of sparkling water
- 8 ounces of heavy whipping cream
- ½ cup granulated stevia
What is Ketosis?
We have a comprehensive guide on ketosis, but in short, ketosis is a natural metabolic state of the body where stored fats are converted into ketones for energy instead of glucose from carbs.
To reach ketosis, one may try the keto diet. It’s a high-fat and low-carb diet that promotes the production of ketones to burn fats for energy.
What About Coke Zero Sugar and Pepsi Zero Sugar?
Like Diet Coke, neither of these are keto-friendly for the same reasons.
Similar ingredients in Coke Zero Sugar and Pepsi Zero Sugar may increase your cravings and offer no nutritional benefits.
Besides, Coke Zero contains Ace-K, a controversial sweetener that is 200 times sweeter than sugar.
Ace-K can disrupt the metabolic processes and your appetite regulation. It can also interfere with your body weight and blood sugar control.
Another study shows that this sweetener can be harmful during pregnancy.
What Beverages Can I Drink on Keto?
Keto smoothies, coffee, tea, and bone broth are all acceptable drinks on the keto diet.
Find out more about other beverages you can drink on keto now!
How Do I Tell if I’ve Been Kicked Out of Ketosis?
The best way to know if you’ve been knocked out of ketosis is by testing your ketone levels through your urine, breath, or blood.
Other signs that indicate you’re out of ketosis include bloating, inflammation, and high blood sugar levels.
How Do I Get Back in Ketosis After Being Kicked Out?
So, Does Diet Coke Kick You Out of Ketosis?
No. Diet Coke won’t directly kick you out of ketosis.
But it is still not recommended for those on the keto diet and trying to lose weight and eat a healthy diet.
This diet soda can increase your hunger or cravings for sweets, causing you to eat sugary and high carb foods that will kick you out of ketosis.
Remember that the keto diet should also be a healthy diet.
Therefore, you should eliminate or at least minimize your consumption of unhealthy foods and drinks like Diet Coke and other commercial diet sodas.
If you’re craving soda but don’t want to compromise your ketosis, stick to low-carb beverages or add zero-sugar flavors to some sparkling water or seltzer.