Diet soda on keto is popular among people who want to reduce their weight by reducing calorie intake.

What is diet soda?

Diet soda was first introduced in 1950s for people with diabetes. It is made with carbonated water, artificial sweeteners, acids, artificial colors, caffeine, flavors, and preservatives.

It contains no sugar and nutrients which is why the consumption of diet soda on keto is a controversial topic.

For example, some people assume that diet soda helps in weight loss. However, no significant research proves this claim.

Nutrients in diet soda:

Carbonated Water: Carbon dioxide is infused in water to make a diet soda. It makes the water bubbly making it refreshing.

Artificial Sweeteners: Instead of using sugar, artificial sweeteners like sucralose or aspartame are responsible for bringing sweetness to the beverage which are 100 times sweeter than sugar.

Natural Sugars: Sodas contain various kinds of flavors derived from plants, fruits herbs etc.

Caffeine: It is a psychoactive substance in beverages that is only present in small amounts.

Caramel color: Food colorings in diet sodas are responsible for making them brown in color. They do not cause cancer.

Preservatives: Preservatives give diet sodas a long expiry diet and prevent from contracting fungi to avoid rotting. Common preservatives used in diet soda include potassium benzoate and potassium sorbate

Cons of diet soda on keto:

Higher BMI:

Artificial sweeteners found in diet soda can lead to weight gain. For example, a research study conducted in the US directly correlated with obesity and consumption of diet soda (1).

It was found that people who drank diet soda regularly had higher BMIs. This is mainly because artificial sweeteners may trigger cravings for more sugar snacks.

There is also some evidence that the artificial sweeteners in the drinks can intervene with the process of ketosis.

This happens because artificial sweeteners trigger the appetite of a person on ketogenic, inducing to eat more. Hence, preventing ketosis and production of ketones.

Researcher Greg Neely exposits that “When sweetness versus energy is out of balance for a period of time, the brain recalibrates and increases total calories consumed”(4).

Higher risk of diabetes:

Even though diet sodas have no sugars, research indicates that they may increase the risk of type 2 diseases.

A person drinking an artificially sweetened beverage per day has an 8-13% higher chance of getting diabetes(2).

Higher risk of heart diseases of drinking diet coke on keto:

While the keto diet helps to prevent heart diseases, diet coke keto does the opposite. In addition, some studies prove that drinking diet coke can increase the risk of high blood pressure by 9%(3).

Another observational research indicates that consumption of diet soda every day can increase the risk of heart stroke. 

Can you drink diet soda on keto?

Drinking diet soda on keto to replace regular sugar-rich beverages is definitely a good start to your ketogenic diet.

It can significantly cut down the calorie intake as diet sodas do not have any sugars. Therefore, is helpful for those people are who are habitual of drinking alcohol.

In addition, it is good in the initial stage to kick start your ketogenic diet. However, drinking diet soda every day is not healthy.

If you are under the impression that diet sodas are harmless because they have zero sugars, then you are not following the keto diet the right way.

Daily consumption of diet sodas can annul the positive effects that you are trying to achieve through your ketogenic diet. Hence, drinking diet soda on keto occasionally is better than having it on a daily basis with every meal.