The ketogenic diet has become one of the most popular diets for weight loss in recent years. This low-carb, high-fat diet puts your body into a metabolic state called ketosis, which promotes fat burning.
On keto, you significantly reduce your carb intake, often limiting it to less than 50 grams per day. This means saying goodbye to many high-carb foods like bread, pasta, rice, and sweets. However, the keto diet doesn’t necessarily mean you have to give up all forms of fizzy, carbonated beverages. Many people wonder whether soda water can fit into a keto lifestyle. This article examines whether soda water is keto-friendly or not.
What is Soda Water?
Soda water, also known as carbonated water, sparkling water, seltzer water, or fizzy water, is a type of carbonated water that contains dissolved carbon dioxide gas. It has small bubbles and a sharp taste, giving it a tingling sensation on your tongue.
Soda water gets its carbonation from the carbon dioxide that’s injected into plain water under pressure. This process is called carbonation. The result is water that’s highly carbonated like soda, but without any added flavors, sweeteners, or other ingredients.
Nutrition Facts of Soda Water
Here is the basic nutrition information for an 8-ounce (240-ml) serving of unflavored soda water (1):
| Calories | 0 |
|---|---|
| Total fat | 0 g |
| Sodium | 0 mg |
| Total carbs | 0 g |
| Sugars | 0 g |
| Protein | 0 g |
As you can see, plain soda water contains no calories, carbs, sugar, fat, or protein. It consists of only two ingredients — carbonated water and carbon dioxide.
Some soda waters may contain small amounts of minerals like potassium, magnesium, and sodium. However, the amounts are negligible, ranging from 1–10 mg per serving (2).
Does Soda Water Kick You Out of Ketosis?
One of the main goals of the keto diet is to get your body into a metabolic state called ketosis.
When carb intake is drastically reduced to under 50 grams per day, your body starts burning primarily fat for fuel instead of carbs through a process called ketogenesis (3).
Ketones, which are produced in the liver from fat breakdown, become your body’s main energy source when carbs are restricted.
If you consume too many carbs while following a keto diet, your body will be kicked out of ketosis and start burning carbs for fuel again.
So does drinking soda water affect your ketosis state?
Because soda water has zero carbs and sugar, it should not interfere with ketosis or kick you out of ketosis. You can enjoy an unlimited amount without impacting your macros or carb counts.
In fact, soda water is one of the most keto-friendly beverage options. Most other drinks like fruit juices, soda, and sweetened teas contain carbs and sugar that could easily put your body over the carb limit and disrupt ketosis.
Water and other zero-carb beverages like unsweetened tea and black coffee can be enjoyed liberally on keto as well.
Potential Benefits of Soda Water on Keto
Here are some of the main benefits of enjoying soda water on a ketogenic diet:
Helps Keep You Hydrated
Staying hydrated is critical when following a keto diet, especially during the first few weeks as your body adjusts.
When carb intake is low, your body excretes excess water. Drinking plenty of water and hydrating beverages can help prevent side effects like headaches, fatigue, constipation, and brain fog (4).
Soda water counts toward your daily fluid needs and can help you meet your hydration goals, especially if plain water gets boring. An 8-ounce (240-ml) glass provides about 1 cup (240 ml) of hydration.
Satisfies Carbonation Cravings
One thing many people miss when starting a keto diet is the bubbly sensation of carbonated beverages. Soda water can help fill this void with its crisp, fizzy texture.
If you’re used to drinking sugary soda, tonic water, or other carbonated drinks, soda water is an excellent alternative to help satisfy your cravings for that carbonation sensation.
Adds Flavor Variety
While plain water is healthy and hydrating, it can also get old quickly. Soda water adds sensory variety to your beverage options.
The subtle carbonation gives it a different mouthfeel than flat water, and you can add keto-friendly flavors like lemon, lime, orange, or berries. Herbal teas, citrus slices, and mint leaves also complement soda water’s crisp texture.
May Ease Indigestion
Some evidence shows that drinking carbonated water may help relieve symptoms of dyspepsia, a term for indigestion or upset stomach.
The carbon dioxide gas bubbles in soda water can help neutralize gastric acid while also helping food pass quicker through your digestive tract (5, 6).
If you experience GI issues after starting keto, sipping on some soda water before or during meals may help provide relief.
Promotes Fullness
Carbonated water may also help minimize hunger and promote satiety.
One study gave participants either plain water or carbonated water in between meals. Those who drank the carbonated water had significantly higher fullness ratings compared to the plain water group (7).
If you’re battling hunger or cravings on the keto diet, sparkling water can help keep appetite under control. The combination of carbonation, fluid volume, and the mechanical act of drinking appears most effective for reducing hunger pangs (8).
Easy Substitute for Sugary Drinks
One of the challenges of starting a keto diet is finding suitable replacements for unhealthy high-carb beverages.
With its crisp, bubbly taste, soda water can satisfy the urge for a fizzy drink. Using it as a substitute for sugar-laden soda, fruit juice, sweet tea, and other high-carb drinks can help limit carbs to stay in ketosis.
It’s also easy to take soda water on-the-go with portable options like canned seltzer and Sodastream. Having keto-friendly alternatives handy helps reduce temptations when cravings strike.
Potential Downsides of Soda Water on Keto
Despite its stellar nutrition profile, there are a couple potential downsides associated with drinking soda water that those on the keto diet should consider:
May Contain Hidden Carbs
While plain soda water is always carb- and calorie-free, some flavored seltzers may contain hidden sugars.
Read nutrition labels carefully and look at the ingredients list. Many flavored sparkling waters are sweetened with fruit juice concentrates, natural sweeteners, or sugar substitutes, which can add carbs.
To be safe, stick with unflavored soda water or check labels for varieties sweetened with keto-friendly zero-calorie sweeteners.
Acidity May Worsen Dental Erosion
Carbonated beverages tend to have a low pH and acidic profile. Regular intake may promote tooth erosion and decay over time, especially if consumed between meals (9).
One study found that sparkling mineral water damaged tooth enamel more than still water after 21 days of consumption (10).
To minimize the risk of dental problems, avoid sipping acidic drinks like soda water all throughout the day. Instead, enjoy it alongside meals or as a refreshing occasional treat. Using a straw may also help reduce contact with your teeth.
Not the Best Source of Minerals
While some soda waters contain trace minerals like magnesium, potassium, and sodium, amounts are negligible and not adequate to significantly impact your nutrient intake.
For instance, one mainstream brand provides just 2% of the Daily Value for magnesium and potassium per 1-cup (240-ml) serving (11).
If you want to increase mineral intake on keto, opt for mineral water or add a pinch of pink Himalayan sea salt to your water instead of relying on soda water.
May Cause Bloating or GI Issues
Some people report bloating or gastrointestinal distress after drinking carbonated beverages. Issues like gas, bloating, and belching affect around 20% of the population and may be exacerbated by carbon dioxide bubbles (12).
If soda water gives you digestive problems, listen to your body and avoid or limit intake. Consider switching to still water instead.
How Much Soda Water Can You Drink on Keto?
One of the great things about soda water is that it won’t disrupt ketosis, no matter how much you drink.
There are no recommended limits for soda water intake on a keto diet. You can safely drink as much as you want without worrying about it affecting your carb count or ketosis state.
However, moderation is still advisable for a few reasons:
– Drinking soda water instead of plain water can make it harder to meet your regular water needs. Aim for at least eight 8-ounce (240-ml) glasses of water per day in addition to soda water.
– Excessive consumption may promote dental erosion over time due to the acidity.
– Carbonation may worsen GI issues in some people. Pay attention to your digestive symptoms.
– Getting your calories primarily from beverages instead of whole foods can make it challenging to meet your nutrition needs.
For most people, limiting soda water to 2–3 servings per day alongside regular water intake is a healthy approach. This provides variety and carbonation with minimal risks.
Tips for Enjoying Soda Water on Keto
Here are some tips to help you enjoy soda water as part of a keto-friendly eating pattern:
– Read labels and choose plain, unflavored varieties or check carb counts on flavored seltzers. Avoid added fruit juices, sugars, and artificial sweeteners.
– Opt for soda water in cans and bottles rather than soda fountains, which may use syrups.
– Use soda water to make keto mocktails. Add fresh lime, lemon, berries, mint, or basil.
– Consider buying a Sodastream or soda maker device to carbonate water at home.
– Add a splash of bitters, vodka, or gin to make keto-friendly cocktails.
– Pair your soda water with food or drink it alongside meals, rather than sipping all day long.
– Drink through a straw to reduce exposure to your teeth and minimize tooth erosion risk.
– Rinse your mouth after drinking acidic soda water, especially if you have sensitive teeth.
– Choose sodium-free varieties if you’re limiting sodium. Check labels for mineral contents.
– Drink a glass of plain water before opting for soda water to ensure adequate hydration.
Flavored Sparkling Water Options
While unflavored soda water is always carb- and calorie-free, many people enjoy the taste of flavored sparkling waters as well.
Here are some of the top keto-friendly flavored carbonated water options:
– La Croix. All flavors are carb-free and contain only natural flavorings.
– Bubly. Sweetened only with aspartame, Bubly flavors have zero net carbs.
– Spindrift. Flavored with pressed fruit juices but only 1–2g net carbs per serving.
– Unflavored Soda Stream carbonated water flavors. Add your own fresh lemon, lime, mint, etc.
– AHA. Coca-cola’s line has no carbs or calories. Sweetened with aspartame.
– Dasani Sparkling. Zero-calorie flavor options sweetened with sucralose.
– Zevia. Flavored with stevia and erythritol, Zevia has 0g net carbs.
When trying flavored carbonated waters, inspect labels closely and account for any trace carbs in your daily counts. Stay away from full-sugar varieties.
Soda Water Alternatives for Variety
While soda water offers a nice change from still water, you may get bored of its simplicity. Consider rotating in these other zero-carb or very low-carb drink options:
– Mineral water. Offers more naturally occurring electrolytes like magnesium and potassium than soda water.
– Herbal tea, either hot or chilled (without added sweeteners). Provides antioxidants.
– Black coffee or coffee with heavy cream or MCT oil. Gives an energy boost.
– Bone broth. Savory option to increase hydration and minerals.
– Sparkling water with added lemon, lime, mint, or cucumber. Infuses flavor without carbs.
– Diet tonic water. Pairs perfectly with vodka or gin for keto cocktails.
– Pure cranberry juice diluted with water. Adds flavor with minimal carbs.
– Hint Water. Lightly flavored with fruit essences but zero sugar.
Varying your beverage choices can help you stick to keto while also preventing taste fatigue and electrolyte imbalance.
Should You Drink Soda Water on Keto?
Soda water can definitely fit into a well-formulated ketogenic diet. With zero carbs, it won’t adversely affect your macronutrients or ketosis state.
Plus, it provides variety alongside plain water while satisfying cravings for carbonation. The benefits of soda water for hydration, satiety, and ease of use also make it an optimal keto-friendly choice.
Aim to drink soda water in moderation along with plenty of regular water. Opt for plain, unflavored seltzer whenever possible and be diligent about label reading with flavored varieties.
While occasional flavors and sweeteners likely won’t harm your keto diet, sticking to simple sparkling water provides the most flexibility with your macros.
Ultimately, soda water is a delicious option for enhancing your beverage rotation on a ketogenic eating plan. Its versatility allows you to adapt it in many ways while supporting your keto goals.
The Bottom Line
Soda water is an ideal thirst-quenching drink for the ketogenic diet. It provides bubbly carbonation without carbs or calories that could impact your macronutrients or ketosis.
While keeping nutrition optimal with plain, unflavored soda water is best, the occasional low-carb flavored seltzer can add variety. Soda water is highly hydrating and may help control appetite and cravings.
Plus, it offers a satisfying substitute for unhealthy sugary beverages. Drinking soda water on keto can make sticking to your low-carb, high-fat diet more sustainable and enjoyable long-term.
As with any dietary change, it’s important to listen to your body and tailor your choices to your individual needs. But for most people, sparkling water is a safe keto option with many potential benefits.
