For many people, the keto diet involves a drastic shift in eating — and drinking — habits. If you are a soda drinker, in particular, you’ll want to avoid it while you’re on the keto diet, or potentially switch to a diet version, says Herrmann. It may be tough to do at first, but soda contains a lot of sugar, and ingesting less of the sweet stuff will benefit your health, whether or not you’re on keto, he says. (Cola has 36.8 g of sugar per 12 oz can.)
Soda — whether sweetened with sugar or artificial ingredients — was associated with risk of type 2 diabetes, cardiovascular disease, and overall mortality in one meta-analysis of studies, though the risks associated with artificially sweetened soda were lower. If you’re struggling to drink less soda, a registered dietitian who’s knowledgeable about the keto diet can help you figure out how to cut back on or replace these beverages in your diet.
Because it’s carb-free, diet soda is technically an okay option. But sparkling water is an even better choice when you want that fizz, since it doesn’t contain the artificial sweeteners present in diet drinks. Though technically sugar-free, these sweeteners may stimulate appetite and increase the risk of weight gain. Choose naturally flavored but unsweetened sparkling waters, which have zero carbs.
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