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Soda water carbs: The request could not be satisfied


10 Keto Drinks That Aren’t Just Water

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It’s easy to get wrapped up in keeping track of all the foods you can (and can’t) eat on the keto diet (hello, bacon; goodbye, pasta). But uh, what about all those drinks that keep you hydrated?

While, yes, water’s a clear winner, life drinking only water sounds boring AF—luckily, there are quite a few keto-friendly, low-carb drinks you can still down. A few ground rules: Sugar (found in fruit juice and regular soda) isn’t your friend (carbs, duh). And while cheese is relatively safe on keto, cow’s milk isn’t the best option (one cup has 12 grams of carbs).

But honestly, that still leaves you with plenty of options—here are a few to keep in mind the next time you’re feeling thirsty but can’t down another glass of water.

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Tea and coffee

As long as it’s not packed with added sugar, you’re fine to drink as much of these beverages as you want, says Jessica Cording, a New York-based R. D. “They don’t provide any carbohydrates,” she adds.

Black is your best bet, but if you need a little flavoring to take yours to the next level, make sure you opt for a sugar-free syrup or artificial sweetener. You can also add coconut oil for some creaminess (and extra fat), says Julie Upton, R.D., co-founder of nutrition website Appetite for Health.


Diet soda

“Most diet sodas and beverages sweetened with stevia and other sugar substitutes have zero calories or grams of carbs, making them keto-friendly,” Upton says—so yeah, that means Jenna Jameson’s fave Fresca is totally keto-friendly.

Still, Upton recommends double-checking the nutritional info to verify that your drink definitely has less than five grams of total sugar, since some diet sodas can add in regular added sugars.

Also important: These artificially sweetened sodas might cause some stomach issues. “While they’re technically keto-compliant, excessive intake of artificial sweeteners may cause unpleasant side effects like GI discomfort,” she says. The key here is “excessive,” though, so if you have a Fresca here and there, you should be totally fine.


Unsweetened almond or coconut milk

So milk is off-limits (dairy equals sugar which equals carbs), but luckily, milk alternatives are totally in right now. Make sure whichever version you’re opting for is unsweetened—and stick to coconut or almond; soy milk actually has just as many carbs as cow’s milk.


Seltzer, sparkling water, or club soda

Yes, you can still have diet soda on the keto diet—but you still shouldn’t drink it with every meal, says Upton. If you’re a true diet soda fanatic, try out seltzer, sparkling water, or club soda—basically all forms of water with bubbles (yes, that includes your precious La Croix).

The one kind of fizzy water you probably shouldn’t grab? Tonic water—it actually has 22 grams of carbs per eight-ounce serving.

Go ahead and add some fruit or squeeze some lemon into your fizzy water too—berries are a great low-carb keto fruit option and can also add some extra flavor to your drink.


Keto smoothies

Again, fruit is a tricky area on the keto diet—berries are okay; apples and bananas, not so much. So instead of filling up your blender with fruit juices, go ahead and use this opportunity to up your fat content through full-fat coconut milk, heavy cream, or coconut oil, for example.

Keto protein powders are also a great option for your keto smoothies, just stick to ones with a higher fat content like whey, casein, egg protein, beef protein, and collagen protein powders.


Sports drinks

Not all sports drinks are considered equal in the keto department—some are loaded with sugar, and that’s going to work against you, Upton says.

However, some are low- or zero-calorie drinks that use keto-friendly artificial sweeteners. A few good options: Powerade Zero (which uses sucralose for sweetening), Gatorade Zero (which also uses sucralose), and Vitamin Water Zero (which uses erythritol).


Dry wines

Some forms of wine can be sugar bombs (I’m looking at you, Riesling), but drier wines are usually pretty decent in the sugar department.

Opt for a sauvignon blanc, pinot blanc, cabernet sauvignon, pinot noir, or merlot, all of which have minimal carbs. Just keep tabs on your serving size (which should be a five-ounce glass)—and keep it to one serving.


Low-carb beer

Good news: Beer doesn’t have to be crazy-high in carbs. In fact, most beer companies are making low-carb options now, like Michelob Ultra which has just 2.6 grams of carbs, or other “light” beers, like Budweiser Select or Miller Lite.

Keep in mind, though, that carbs can add up fast, so stick to just one or two brews if you’re worried about being kicked out of ketosis.


Heavy cream

Yeah, you’re probably not going to be chugging this stuff straight up, but heavy cream is a good dairy alternative (and extra source of fat) when you need it, Upton says. You can use it in your coffee or tea, or to make keto-friendly hot chocolate or milkshakes.


Hard alcohol

Hard alcohols like gin, rum, vodka, and whiskey have zero carbs per 1.5 ounce serving, making them pretty keto-friendly. You can have your alcohol straight up, sip it on the rocks, or have it with a splash of soda water and a squeeze of lemon or lime.


Keto For Carb Lovers: 100+ Amazing Low-Carb, High-Fat Recipes

Korin Miller
Korin Miller is a freelance writer specializing in general wellness, sexual health and relationships, and lifestyle trends, with work appearing in Men’s Health, Women’s Health, Self, Glamour, and more.

This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io

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The Best and the Worst Alcoholic Drinks for Keto

By , medical review by

What are the best and the worst alcoholic drinks on a keto diet?

First, the obvious: alcohol doesn’t help weight loss. The more alcohol you drink, the harder it is to lose weight, since the body tends to burn alcohol before anything else. Drinking alcohol can also make you want to eat more.

There’s a huge difference between different kinds of drinks when it comes to how many carbs they contain. Some are okay, yet others are disasters.

The short version: wine is much lower in carbs than beer, so most people on keto choose wine.

Pure spirits like whiskey and vodka contain zero carbs. Watch out for sweet mixed drinks – they may have massive amounts of sugar.

For more detail, check out the visual guide below. The lower-carb (keto-friendly) options are to the left.

Disclaimer: Consumption of alcoholic beverages impairs your ability to drive a car or operate machinery, and may cause health problems if consumed in excess. Note that on a keto diet you might need significantly less alcohol to get intoxicated. Women should not drink alcoholic beverages during pregnancy.

Wine and beer

The numbers represent grams of carbs in a typical serving – for example, one 5 ounce or 150 mL glass of wine or one 12 ounce draft beer. Note that sweet brands of wine or sparkling wine may contain more carbs, while other types may contain a bit less.

Carbs list

Champagne: 2 grams of net carbs per 5 ounces (150 ml)
Red wine: 2 grams of net carbs per 5 ounces (150 ml)
White wine: 2 grams of net carbs per 5 ounces (150 ml)
Beer: 13 grams of net carbs per 12 ounces (355 ml)


Even on a keto diet (below 20 grams per day) you can probably have a glass of wine fairly regularly. And on a moderate low carb diet, wine is not a problem.

Dry wines usually contain less than 0.5 grams of sugar per glass. Fermentation byproducts in wine, like glycerol, should have a minimal effect on blood sugar or insulin levels. Using 2 grams as an estimate of carbs per glass of dry wine is conservative. Fortunately, all dry wines fit well within a keto diet.

Sweet dessert wines, however, contain a lot more sugar.


Beer is a problem on keto. There’s a reason people talk about “beer bellies.” Beer is made from grains, which provide a lot of rapidly digestible carbs. It’s even been called “liquid bread.” For this reason, most beers are bad for weight control and should be avoided on keto.

Note that the amount of carbs in beer varies depending on the brand. There are a few possible low-carb options for keto. Check out our keto beer guide below for details.


The numbers represent grams of carbs per drink, or the amount you’ll get if you order one in a bar.

Carbs list

Carb amounts per standard drink:

Whiskey: 0 grams of net carbs
Brandy: 0 grams of net carbs
Tequila: 0 grams of net carbs
Dry martini: 0 grams of net carbs
Vodka & soda water: 0 grams of net carbs
Bloody Mary: 7 grams of net carbs
Margarita: 8 grams of net carbs
Cosmopolitan: 13 grams of net carbs
White Russian: 14 grams of net carbs
Gin & tonic: 14 grams of net carbs
Vodka & orange juice: 18 grams of net carbs
Rum & coke: 22 grams of net carbs

Pure spirits like whiskey, brandy, cognac, vodka, gin, and tequila contain zero carbs and are all fine on keto.

When it comes to drinks, it’s pretty straightforward: pure spirits like whiskey, brandy, cognac, vodka, gin, and tequila contain zero carbs and are all fine on keto.

Avoid sugar-sweetened drinks. Don’t add juice, soft drinks, or sweet flavorings to spirits. Adding tonic to zero-carb gin boosts its carb count to 16 grams per serving! Have vodka, soda water and a twist of lime instead for a refreshing carb-free drink.

The worst option of all is to mix alcohol with soda or juice. This is a sugar bomb.

Wine coolers / alcopops

The numbers represent grams of carbs (sugar) per bottle.

So, what about wine coolers or “alcopops”? They’re just like regular soda with added alcohol, and should be avoided.

Carbs list

Carb amounts per 20-ounce (590 ml) bottle:
Smirnoff Ice: 26 grams of net carbs
Bacardi Breezer: 30 grams of net carbs

Keto-friendly beers

The numbers above are the grams of carbs in one 12 oz. bottle of beer (355 ml).

Carbs list

Select 55: 1.9 grams of net carbs
Michelob ultra: 2. 6 grams of net carbs
Select premium light: 3.1 grams of net carbs
Busch light: 3.2 grams of net carbs
Natural light: 3.2 grams of net carbs
Miller lite: 3.2 grams of net carbs
Bud ice: 4 grams of net carbs
Coors light: 5 grams of net carbs
Bud light: 7 grams of net carbs
Becks: 9 grams of net carbs
Victoria bitter: 11 grams of net carbs
Heineken: 11 grams of net carbs
Budweiser: 11 grams of net carbs
Foster’s beer: 11 grams of net carbs
Newcastle brown ale: 13 grams of net carbs
Stella Artois: 13 grams of net carbs
Corona extra: 14 grams of net carbs
Guinness extra stout: 14 grams of net carbs

Although the carb counts vary among different brands, most are too high for a keto diet. Even on a more liberal low-carb diet it might be wise to keep beer drinking as an occasional thing.

The exception is ultra-lite American beers, which contain very few carbs. So if you like them, you’re in luck. Check out the brands to the left in the graphic above.

Top 5 keto alcoholic drinks

On a keto diet, you can still enjoy a delicious drink or two on special occasions. Even though many alcoholic drinks contain a lot of sugar, there are still some great keto options, with little or no sugar or carbs.

Here’s our list of the top 5 keto alcoholic drinks:

    • Champagne or sparkling wine (extra dry or brut): one glass contains about 2 grams of net carbs.
    • Dry wine, red or white: one glass contains about 2 grams of net carbs.
    • Vodka, club soda, and lemon or lime: one tall drink contains 0 grams of carbs.
    • Whiskey: one drink contains 0 grams of carbs.
    • Dry martini: one cocktail contains 0 grams of carbs.

Carbs in Soda Water

soda water100g of soda water50g of soda water75g of soda water20g of soda water40g of soda water60g of soda water

Soda Water

Not Searching for Carbs in Soda Water? You will find a search option at the top of the page. We have thousands of no nonsense Carbohydrate pages aimed solely to get you where you want to go.

Below you will find the calorie and nutrition data for your query ‘Carbs in Soda Water’ plus other popular serving quantities. See Calories, Carbs, Fat. Protein and find sound advice on diets, including keto and low carb. Also check out our recipes with Soda Water

Studies have shown that low-carb diets result in weight loss and improved health. So think about adjusting the quantity and make sure soda water is part of YOUR healthy low-carb diet…On Keto? DANGER: Too many carbs so soda water is definitely Not keto friendly.

There are 0 net carbs in soda water (0g)

Nutrition in soda water

  • Calories: 0
  • Fat: 0 g
  • Carbs: 0 g
  • Fiber: 0 g
  • Protein: 0 g

There are 84.9 net carbs in 100g of soda water

Nutrition in 100g of soda water

  • Calories: 369
  • Fat: 0.3 g
  • Carbs: 84.9 g
  • Fiber: 0 g
  • Protein: 6.1 g

There are 42.4 net carbs in 50g of soda water (50g)

Nutrition in 50g of soda water

  • Calories: 185
  • Fat: 0.2 g
  • Carbs: 42.4 g
  • Fiber: 0 g
  • Protein: 3 g

Low Carb Diets: Research has shown that low-carb diets can be good for our heart, with protein and fat from healthy sources. Low-carb diets, especially very low-carb diets, may lead to greater short-term weight loss but studies show that a year later, a low-carb diet was rarely more effective than calorie counting.

AVOID: Sugar, Grains, Diet Foods, Low-Fat Foods, Processed Foods, Starchy Vegetables, Most Fruits.

Base your Low-Carb Diet on: Meat, Fish, Eggs, Berries, Nuts and seeds, Cheese, butter, heavy cream, yogurt, coconut oil, butter, lard, olive oil and fish oil.

There are 63.7 net carbs in 75g of soda water (75g)

Nutrition in 75g of soda water

  • Calories: 277
  • Fat: 0.2 g
  • Carbs: 63.7 g
  • Fiber: 0 g
  • Protein: 4.6 g

There are 17 net carbs in 20g of soda water (20g)

Nutrition in 20g of soda water

  • Calories: 74
  • Fat: 0.1 g
  • Carbs: 17 g
  • Fiber: 0 g
  • Protein: 1.2 g

There are 34 net carbs in 40g of soda water (40g)

Nutrition in 40g of soda water

  • Calories: 148
  • Fat: 0.1 g
  • Carbs: 34 g
  • Fiber: 0 g
  • Protein: 2.4 g

There are 50. 9 net carbs in 60g of soda water (60g)

Nutrition in 60g of soda water

  • Calories: 222
  • Fat: 0.2 g
  • Carbs: 50.9 g
  • Fiber: 0 g
  • Protein: 3.7 g

Sugar Free Keto Sparking Soda

Looking back at this, I can only smile, but we used to drink a lot of soda.  Coca-Cola was our drink of choice and our consumption level was probably 1L a day….each.  If you do the carb count on that, it comes out to about 100g of carbs!  So when we started low-carb/keto, we looked for a replacement ASAP!  That’s when we found this replacement for to make some keto soda!

Stur is our low-carb/keto sparkling soda replacement to traditional soda.  I’ll admit since it’s sweetened by stevia, it does have a slight aftertaste but I don’t find it too bad.

More so, Stur isn’t loaded with preservatives like potassium sorbate and sodium benzoate unlike other water enhancers on the market.  It’s an ‘organic’ product and probably the best tasting one out of the bunch I’ve had!

They also have a great product called ‘Stur energy‘, which contains caffeine extracted from tea leaves without any of the sugar.   So if you’re a fan of energy drinks, that’s something definitely worth looking into!

The drink is 100% low-carb/keto friendly as it contains 0 carbs!  So you can have as many glasses as you want to keep you refreshed and feeling bubbly!

I would say the taste is pretty much spot on with the flavor that’s on the label.  It’s very light and refreshing and nothing too over-powering.

As with all of our carbonated drinks, we use a SodaStream. If you like carbonation, we recommend it.  We used to just buy sparkling mineral water from Trader Joe’s & Costco, but after doing the math, we concluded that we’d save a lot of money investing in a SodaStream.

They are super easy to use (will provide step-by-step instructions below) and best of all, you can carbonate whatever you like: water, mineral water, spring water, smart water, etc!

Now, let’s get started!

Prepping Time 2M

Total Time 2M

Net Carb/Serv 0g

Servings 1


  • 8oz Carbonated Water
  • 1 Squeeze of Stur


1) Gather all the ingredients.

2) If using a SodaStream, pour COLD water into a Sodastream bottle, otherwise skip to step 5).  Place SodaStream bottle into the mouth of the SodaStream device and push in to lock it into place.  Press down on SodaStream device to add carbonation.  The one we have has 3 lights with each light representing the amount of carbonation being added.  I prefer 1 light, but the choice is up to you.

3) Pour carbonated water into glass.

4) Add 4-5 squeezes of Stur into a serving glass.

Hope you enjoy your low-carb/keto Sparkling Soda!

If you’re looking for other recipe ideas, be sure to check out our growing Recipe Index full of Asian inspired recipes!

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  • 8 oz Carbonated Water
  • 4-5 Drops Stur
  • Gather all the ingredients.

  • Pour COLD water of choice into Sodastream bottle (otherwise, your carbonated drink will be warm).

  • Place SodaStream bottle into the mouth of the SodaStream device and push in to lock it into place. Press down on SodaStream device to add carbonation. The one we have has 3 lights with each light representing the amount of carbonation being added. I prefer 1 light, but the choice is up to you. Pour your SodaStream carbonated water into a glass.

  • Add 4-5 squeezes of Stur.

Calories: 19kcal | Carbohydrates: 2g | Sodium: 48mg | Sugar: 1g | Calcium: 11mg

*Values Based Per Serving

*This page contains affiliate marketing links*

15 Best Keto Drinks

If you’re trying your hand at the keto diet, you know you’ll have to ration your carbs very carefully. The low-carb, high-fat diet allows just 10 percent of your daily calories to come from carbohydrates, in order for your body to stay in ketosis—the process by which your body uses fat instead of carbs as its main source of energy.

Dietitians say it’s best to limit your carb intake to just 20 to 30 grams per day, and if you’ve read a soda label lately, you’ll see a can of soda clocks in at 39 grams of sugar (carbs). And even so-called “healthy” drinks, like nutrient-packed OJ, can set you back a day’s worth of carbs: An 8-ounce serving of orange juice has 25 grams of sugar.

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So what does that mean for your favorite beverages? Are there any keto-friendly drinks that aren’t plain ‘ol water? Yes, of course.

A good rule of thumb when reading nutrition labels is looking for drinks that are calorie-free or contain fewer than 5 grams of carbs. Beware of added sugars, too, in flavored drinks. For example, plain almond milk is a good keto-friendly drink, but reach for the vanilla flavor? That’ll set you back 13 grams of sugar.

While you may have to table your favorite brewski, we guarantee you won’t be disappointed with these keto drinks will quench your thirst for flavor, fizz, treats, and caffeine.

Read on for 15 keto-friendly drinks and expert-backed tips on how to make your favorite drink keto-approved.

Can you drink juice on the keto diet?

intek1Getty Images

Only if it’s diet or reduced sugar juice. Most fruit juices are high in carbs, which makes them almost impossible to drink on the keto diet, according to Mike Israetel, a sports nutrition consultant and former professor of exercise science at Temple University in Philadelphia. Case in point: An 8-ounce ounces of cranberry juice has 30 grams of carbs. Apple juice? That’s roughly 24 grams of carbs.

That said, there are diet or reduced sugar juices that contain minimal carbohydrates, making them good keto-friendly drinks. These products are packaged similarly to the full-calorie versions, so Israetel says you’ll need to read the nutrition label to ensure your juices are really low-carb.

Can you drink tea and coffee on the keto diet?

lacaosaGetty Images

Yes. Plain, unsweetened coffee and tea served black are keto-friendly. If you like to lighten your drinks with milk, that’s probably okay: While one cup of whole milk contains nearly 13 grams of carbs, no one is putting that much milk into his coffee. Right? A tablespoon of whole milk and a tablespoon of heavy cream each contain less than one gram of carbohydrates.

Because the keto diet is here to stay, there are flavored creamers on the market specifically designed for those nixing carbs.

Tea drinkers should avoid adding honey to their cuppa, which contains sugar. Try unsweetened sparking teas, that don’t compromise on flavor.

But beware of bottled coffee drinks, which are often loaded with sugar.

Can you drink soda on the keto diet?

piyato/Getty Images

No, but diet soda is OK on keto in moderation. Unsurprisingly, regular soft drinks are out. A 12-ounce can of your favorite cola has about 40 grams of carbs. To quench that soda craving, treat yourself to a diet soda, which uses low-calorie or calorie-free artificial sweeteners.

You can try drinks sweetened with natural sweeteners like stevia, too.

Israetel says while artificial sugars won’t knock you out of ketosis they could trigger cravings that may cause people to eat more.

Can you drink booze on the keto diet?

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Not really. Hardcore keto followers may want to avoid happy hour altogether, as alcohol “stops fat loss dead in its tracks,” Israetel says. Drinking alcohol temporarily bumps you out of ketosis.

If you really want to celebrate that job promotion or toast your best friend’s wedding, opt for the hard stuff, like vodka and whiskey (on the rocks or with club soda). Wine and beer tend to be higher in carbs.

You can also try your hand at making your own low-carb, keto-friendly cocktail.

Can you drink protein shakes on the keto diet?

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Yes. Protein shakes are an easy on-the-go breakfast for keto dieters. In fact, Israetel says low-carb chocolate protein powders make a great addition to coffee instead of a traditional mocha.

But not all protein powders are low in carbohydrates, so you’ll have to check the label. Israetel recommends a powder that contains casein protein, which is digested slowly to help you stay full longer. Or, you could try a protein powder formulated to be nearly carb-free for keto dieters.

Can you drink almond milk on the keto diet?

Laurie CastelliGetty Images

Yes. But choose plain or unflavored varieties. Flavored almond milk contains added sugar, which can clock in at 13 grams of carbs.

Can you drink soy milk on the keto diet?

Kristin LeeGetty Images

Yes. Unsweetened soy milk is a great alternative to dairy milk and you won’t have to cash in on your carbs. A cup of unsweetened soy milk contains just four grams of carbs. Like almond milk, stay away from flavored varieties.

Can you drink dairy milk on the keto diet?

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Yes, but pay attention to the serving size. Whole milk is your best bet thanks to its fat content—eight grams of fat per cup. While plain milk (so, not chocolate) doesn’t contain added sugars, lactose is a sugar naturally found in dairy milk. That means a one-cup serving contains 12 grams of carbs.

Can you drink matcha on the keto diet?

Sitthipong Inthason / EyeEmGetty Images

Yes, and it’s a great for people who miss their favorite sugary coffee shop drinks. Double-check the label to avoid added sugars, but many brands offer low-carb matcha mixes.

Can you drink milkshakes on the keto diet?

AkayArdaGetty Images

Yes, but. Typically high in fat, milkshakes can be keto-friendly if prepared correctly. That means it’s still a no-no to pick one up from your favorite ice cream shop.

You’ll want to use low-carb bases–try mixing unsweetened almond milk and heavy cream—with a tablespoon of nut butter. You can’t add sugar, but stevia drops are a keto-friendly sweetener.

Can you drink smoothies on the keto diet?

Grace CaryGetty Images

Yes, if you make them at home. Smoothies from your favorite mall are most definitely not keto-friendly—they’re loaded with sugar. To make a keto-friendly smoothie at home, choose a low-carb base like unsweetened almond milk, and mix in match or protein powder, lots of ice, and a small amount of fruit (a half-cup of blueberries, for example, contains 10 grams of carbs).

Can you drink energy drinks on the keto diet?

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Yes. But read the labels. Flavored energy drinks can be like soda, with 30 grams of carbs per can. Opt for sugar-free versions.

Can you drink sports beverages on the keto diet?

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It depends. You’ll have to give up the standard sports drink to stay in ketosis. A 20-ounce serving of the your typical sports drink contains 36 grams of carbohydrates. Instead, look for sugar-free sports drinks or electrolyte tablets to drop in your water, which have few or no carbs. For example, a popular electrolyte tablet contains just just two grams of carbs, 300 mg of sodium, and 150 mg of potassium.

Can you drink seltzer on the keto diet?

Yes. Seltzer water, even flavored ones, are usually calorie-free, thanks to natural sweeteners. Or, you can make your own with the popular SodaStream.

Melissa Matthews
Health Writer
Melissa Matthews is the Health Writer at Men’s Health, covering the latest in food, nutrition, and health.

This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io

What You Can and Cannot Drink on Keto

Thinking of adopting a keto lifestyle? You may understand the dos and don’ts of specific ketogenic foods. But you may be wondering if you can drink something besides plain old water. When it comes to keto drinks, plain water is best, although not your only option. 


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Low-carb drinks, alcohol, and even hot chocolate and lattes can be part of your keto beverage repertoire. Below, you’ll learn which beverages, both alcoholic and non-alcoholic, are keto-friendly.

Keto-Friendly Drinks

When drinking on the keto diet, it’s important to be mindful of hidden sugars that could kick you out of ketosis. To find your exact keto macronutrient needs, use the Perfect Keto Calculator.

Non-Alcoholic Drinks

Below are non-alcoholic drinks you can enjoy any day of the week. Certain beverages like water, tea, and bone broth can be consumed in abundance. Kombucha, coconut water, and other options should be limited to one serving or less per day.

  • Plain water
  • Coffee drinks
  • Tea drinks
  • Carbonated water
  • Non-dairy milks
  • Bone broth
  • Kombucha
  • Coconut water
  • Smoothies


Water is your best option on keto (or any healthy diet) and should be your number one source of hydration. Water is beneficial for digestion, fighting fatigue and cravings, and keeps your body functioning properly[*].

If you need a little more flavor, try these options:

  • Add a squeeze of lemon or lime juice.
  • Infuse the water with cucumber, watermelon, strawberries, or other favorite fruit for homemade flavored water.
  • Make your own sparkling water at home using a carbonator.

Coffee Drinks

Many people turn to coffee for a morning boost, but is it keto-friendly? Yes. You can consume both caffeinated and decaf coffee on keto.

While caffeine is a stimulant and therefore should be monitored, it comes with several health benefits. Caffeine has been scientifically shown to promote fat burning, suppress appetite, and aid weight loss — all helping you get into ketosis[*].

Keto-friendly coffee comes in a range of options: try simple black coffee (like espresso, americano, and iced coffee, which contain zero calories and carbs), or consider adding a splash of heavy cream to boost its healthy fat content.  

And if lattes are your thing, opt for unsweetened coconut milk or unsweetened almond milk, for a smooth and comforting cup of coffee. 

If your regular Starbucks order is axed by the keto diet, don’t worry — many of these sugary drinks have a homemade version. Add cinnamon, nutmeg, and cloves to a cup of espresso and coconut milk for a dairy-free, sugar-free pumpkin spice latte. 

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Craving a healthy keto mocha? Add some coconut oil and unsweetened cocoa powder for a creamy, high-fat, chocolaty treat. 

Iced French Vanilla Keto Latte

Perfect Keto Frappuccino

Fatty Keto Coffee

Rich and Creamy Pumpkin Spice Keto Mocha

Tea Drinks

Tea contains zero carbohydrates and has been connected to various health benefits for centuries, making it an excellent beverage choice on keto. Right after water, tea (both hot and iced tea) is a great option you can consume in abundance on keto. 

Studies have shown black and green tea have anti-aging and metabolic benefits and can help prevent cancer, diabetes, and cardiovascular disease[*].

Black tea (like Earl Grey, masala chai, and English breakfast) and green tea (such as sencha, matcha, and gunpowder) are great options which are widely available and packed with antioxidants[*].

Herbal teas such as chamomile, peppermint, and ginger root not only have great medicinal value, but they’re also a creative and flavorful way of hydrating yourself. 

Try adding heavy cream and a keto-friendly sweetener such as stevia, erythritol, swerve, or allulose to any coffees or teas for an extra treat.

You can also make these recipes from scratch:

Iced Matcha Latte With MCTs

Comforting Matcha Latte

Carbonated Water

Carbonated water, mineral water, seltzer water, and tonic water contain zero net carbs and are refreshing keto drinks on a low-carb diet. If you’re looking to kick the soda habit, feel like a low-carb cocktail (or mocktail), or simply crave something other than regular water, these beverages are excellent choices. You might enjoy the following brands that are infused with cranberry, lime, coconut, and other flavors:

You can also make your own healthy soda with sparkling water, keto-friendly sweetener, and citrus or other desired flavors.

Non-Dairy Milk

Most non-dairy milk is a keto-friendly drink option. Double-check the ingredients to make sure they do not contain sweeteners or additives like carrageenan. Whenever you can, always opt for the full-fat option. The best choice is to make them at home. Try this recipe for homemade almond milk.

Keto-friendly non-dairy milk options include:

Bone Broth

Bone broth may help maintain a healthy gut, restore collagen, and support a strong immune system. It’s made by simmering animal bones with water, herbs, and spices. 

Make your own broth by following this bone broth recipe.


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Kombucha is a fermented beverage made by combining tea, sugar and a SCOBY (symbiotic culture of bacteria and yeast). Kombucha is a natural probiotic, which can help to support a healthy gut[*].

Kombucha needs sugar to ferment. Therefore, you need to be extra careful when selecting brands and triple-check the label. 

There are varieties of low-carb, low-sugar kombuchas available, so don’t bother purchasing a brand that packs 10 grams of carbs into a single serving size (which is only half the bottle). Select only low-sugar and low-carb options to stay in line with your daily macronutrient goals.

Coconut Water 

Coconut water is a hydrating liquid found in the center of green coconuts. It has fewer calories and less fat than coconut milk and more potassium than a banana[*].

 As with kombucha, you need to pay extra attention to the label when purchasing this product. Only buy plain coconut water, which should only have one ingredient. Most quality brands of coconut water will contain 11 grams of carbohydrates per 8 fluid ounces, so limit your intake to one serving per day.

One recommended brand is Bai, which contains just 6 grams of total carbs per serving[*].


For a meal in a glass, make a homemade keto smoothie. There are endless options for a quick, on-the-go meal. To make a keto smoothie, pick from the following ingredients:

Have some fun with different combinations to find what you like best, or try these recipes:

Chocolate Sea Salt Smoothie

Creamy Dreamy PB&J Smoothie

Energizing Keto Smoothie

Nootropic Berry Chocolate Protein Smoothie

Alcoholic Drinks

All alcoholic drinks should be consumed mindfully, but practice special caution while on keto. All alcohol is a toxin to the body, and any form can lower the production of ketones. 

That said, social gatherings are a necessary and enjoyable part of life. If you feel like drinking alcohol from time to time, it’s wise to know what’s best.

Here’s a piece of advice you won’t hear every day: Your best bet is hard liquor. In liquors like tequila or mezcal, the sugar converts to ethyl alcohol. This means they won’t affect insulin and blood sugar like other alcohols.

The best keto drinks with alcohol include:

  • Dark liquors like scotch, whiskey, and bourbon
  • Tequilas
  • Rums — avoid any flavored options
  • Vodka — make sure it’s not flavored and doesn’t include added sugars or liquid sweeteners
  • Gin — avoid cocktail mixes and flavored gins
  • Brandy
  • Cognac
  • Dry red wine — it may come as a surprise, but a 5-ounce pour of Cabernet contains less than 4 grams of carbs; Dry Farm Wines provides keto-friendly wines[*]

Drinks to Avoid On Keto

There are plenty of drinks that should be avoided at all costs. Beverages like soda, juice, and sports drinks typically contain an entire day’s allotment of carbohydrates.


Soda holds no place on keto or any healthy diet. A single can of Coca-Cola contains 33 grams of sugar and just as many carbohydrates[*]. 

A can of Mountain Dew contains an unbelievable 46 grams of sugar[*].

All forms of soda are excluded from keto, including:

  • Regular soda
  • Diet soda (even though it says no carbs and sugar on the label, it’s filled with harmful artificial sweeteners)
  • Soda “zeros” like Coke Zero and Pepsi Zero

Fruit Juice

The sugar content in fruit juice is too high, so all juices will kick you out of ketosis.

  • Orange juice — one cup will cost you nearly 26 grams of carbohydrates and 21 grams of sugar[*]
  • Apple juice
  • Pineapple juice
  • Store-bought lemonade

Even some vegetable juices should be avoided. Carrot juice, for example, contains almost 22 grams of carbohydrates[*].

Most importantly, try to avoid store-bought brands that sell blends packed with 30-40 grams of sugar (this goes well over your allowed daily carb count), even when they’re advertised as health products.

Sports Drinks

Even though Gatorade, Powerade, Vitamin Water, and energy drinks are advertised as health products, they’re sugar powerhouses. (Pro tip: To make a homemade electrolyte beverage, all you need is plain coconut water and a pinch of sea salt.)

A lemon-lime Gatorade contains 0% juice, sweeteners of dextrose and sugar, and contains 31 grams of carbs and 29 grams of sugar[*].

Sugar-Laden Coffee Drinks

Any coffee drink made with syrup or flavoring is packed with carbs. There are plenty of coffee drinks that should be avoided on keto, such as:

  • Lattes with added syrup, including pumpkin spice lattes, caramel lattes, chai lattes, and vanilla lattes
  • Frappuccinos
  • Coffee or espresso with low-fat or skim milk
  • Mocha drinks
  • Most Starbucks drinks


Beer is packed with carbohydrates because it’s brewed from cereal grains. One single can of beer can contain 13g of carbs[*].

High-Sugar Alcohol

A lot of popular drinks are made with sugary syrups or contain too many carbs, including:

  • Cocktails
  • Sugary mixers (like sangria, mojitos, and margaritas)
  • White wines

Keto Drinks: Choose Low-Carb Options

There are many options when it comes to keto drinks, but water is the only one necessary for your survival and overall health. 

Others like bone broth, tea, and coffee can offer various health benefits and can be consumed in abundance on a keto meal plan. Coconut water and kombucha add a little flavor to your keto meal plan but should be consumed in moderation.

When it comes to alcohol, limit it to social gatherings, and choose hard liquor with a zero-carb mixer (like seltzer water) and citrus. 

The ketogenic diet is all about being your healthiest self, so making water your preferred choice is the best way to keep your body running in its optimal way.


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Calories in 1 can or bottle of Carbonated Water Unsweetened and Nutrition Facts

Food database and calorie counter Source: Generic

1 can or bottle (16 fl oz)

Nutrition Facts

Serving Size 1 can or bottle (16 fl oz)

Amount Per Serving




% Daily Values*

Total Fat



Saturated Fat



Trans Fat

Polyunsaturated Fat


Monounsaturated Fat








Total Carbohydrate



Dietary Fiber







Vitamin D





0. 05mg





Vitamin A



Vitamin C




Includes: flavored; seltzer water; sparkling mineral water; Perrier; club soda


of RDI*

(0 calories)

Calorie Breakdown:


Carbohydrate (100%)


Fat (0%)


Protein (0%)

* Based on a RDI of 2000 calories


Nutrition summary:









There are 0 calories in 1 can or bottle of Carbonated Water Unsweetened.
Calorie breakdown: 0% fat, 0% carbs, 0% protein.

Other Common Serving Sizes:

Related Types of Water:

Related Types of Sodas:

See Also:

Other Recently Popular Foods:

Please note that some foods may not be suitable for some people and you are urged to seek the advice of a physician before beginning any weight loss effort or diet regimen. Although the information provided on this site is presented in good faith and believed to be correct, FatSecret makes no representations or warranties as to its completeness or accuracy and all information, including nutritional values, is used by you at your own risk. All trademarks, copyright and other forms of intellectual property are property of their respective owners.

90,000 Sparkling water. The benefits and harms of sparkling water

Properties of carbonated water

Nutritional value and composition |
Vitamins |

How much does carbonated water cost (average price per liter)?

Moscow and Moscow region

30 RUB

Carbonated water (the outdated name for effervescent water), and among the common people, soda or fizzy water refers to the popular cooling and non-alcoholic drinks.Nowadays, some nations can no longer imagine their life without carbonated water. For example, the average American citizen drinks up to 180 liters of beverage a year, nearly four times the level of soda consumption since its invention.

For comparison, in China, people consume only 20 liters of carbonated water per year, and in the post-Soviet countries – 50 liters. The United States is ahead of the rest of the world not only in the consumption of carbonated water, but also in its production.According to statistics, carbonated water and drinks based on it occupy 73% of the total production of non-alcoholic products in America.

Composition of carbonated water

Carbonated water contains either ordinary drinking water or mineral water, which is saturated not only with carbon dioxide, but also with various food additives to give a certain taste, aroma and color. In the food industry, depending on the composition of carbonated water, the following types of drink are distinguished:

  • slightly carbonated water;
  • medium sparkling water;
  • highly carbonated water;

There is also a classification of carbonated water depending on the brand of the manufacturer.For example, Coca-Cola, Pesi-Cola, Tarragon, Fanta, Sprite or Pinocchio. Currently, the following major world producers of carbonated water are distinguished: Dr. Pepper Snapple Group, PepsiCo, Incorporated and The Coca-Cola Company.

The history of carbonated water dates back to ancient times, when people discovered the natural sources of the drink. At the dawn of their existence, people used natural carbonated water exclusively for medicinal purposes. For example, the famous physician of Antiquity, Hippocrates, devoted not a single chapter of his treatises on medical topics to the natural sources of carbonated water.

Benefits of carbonated water

Already in those distant times, people knew and used in practice the benefits of carbonated water. What is noteworthy, natural carbonated water was taken by patients not only inside, but also used as a basis for medicinal herbal baths. The benefits of carbonated water were so obvious and exceptional that in the era of scientific and technological progress at the end of the 18th century, industrialists turned their attention to a natural drink.

Carbonated water began to be bottled and sold all over the world, so mineral water appeared, which eventually took a leading position.Carbonated water was synthesized for the first time by the English chemist Mr. Joseph Priestley, who, in the middle of the 18th century, conducted experiments with gases that are released during the brewing process.

Priestley saturated ordinary water with gases, in the end he got soda. Later, the Swedish craftsman Jakob Schwepp created a special apparatus for the production of carbonated water. Schwepp pioneered the soda drink for English consumers, which sparked the founding of the J.Schweppe & Co.

Harm of carbonated water

The popularity of sparkling water has two sides to the coin. On the one hand, the drink is ranked as medicinal and useful, and on the other hand, most doctors and nutritionists talk about the dangers of carbonated water for the human body. However, it is necessary to clearly distinguish between water of natural and synthetic origin, because natural sparkling water cannot be dangerous. On the contrary, as a result of excessive and uncontrolled consumption of sugary drinks, the harm of carbonated water can result in diabetes, problems with overweight and obesity.

Caloric content of carbonated water 43 kcal

Energy value of carbonated water (The ratio of proteins, fats, carbohydrates – bju):

Proteins: 0.1 g (~ 0 kcal)
Fats: 0.1 g (~ 1 kcal)
Carbohydrates: 10 g (~ 40 kcal)

Energy ratio (b | w | y): 1% | 2% | 93%

Recipes with sparkling water

Product proportions.How many grams?

in 1 teaspoon 5 grams
in 1 tablespoon 18 grams
in 1 cup 250 grams


Analogs and similar products

Views: 14292

90,000 What happens to the body if you regularly drink soda


What will happen to the body if you regularly drink soda

What will happen to the body if you regularly drink soda – RIA Novosti Sport, 09/14/2021

What will happen to the body if you regularly drink soda

RIA Novosti Sport, 14.09. 2021

2020-09-16T15: 40

2020-09-16T15: 40

2021-09-14T13: 21

healthy life




weight loss

sparkling water

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More than 55 percent of Russians drink soda one to three times a month. Nutritionist Tatyana Razumovskaya tells RIA Novosti whether it is harmful to health and what will happen if you consume an effervescent drink more often. Caloric content is provided not by nutrients, but by a large amount of sugar.For example, there are about 25 teaspoons of sugar in a liter bottle of sweet soda water to reduce appetite. “When a child drinks a small can of soda – 0.33 milliliters (it contains about eight to nine tablespoons of sugar) – he can forget about eating. Once or twice – this is not critical. But if this happens regularly, the body does not receive vitamins,” – Tatiana Razumovskaya believes. Even when you eat right (that is, you have whole grains, greens, vegetables, fish, meat, dairy products in your diet), high sugar levels create an imbalance in the intestinal microflora and prevents the absorption of useful substances.Deprive yourself of calcium Soda contains caffeine, so it can lead to increased excitability in children. Caffeine has a strong diuretic effect. In particular, magnesium and calcium will be flushed out of the body. Calcium affects teeth, bones, how blood clots, muscles and the thyroid gland work. Leg cramps are one of the first signs of calcium deficiency and should be avoided in this case. Lack of magnesium negatively affects the nervous system, is fraught with headaches, mood swings and irritability.You will not be able to lose weight Sugar is an easily digestible carbohydrate. The body responds with an increased release of insulin, a hormone that prevents you from burning fat. If you want to get rid of fat deposits in the hips and waist area, eliminate the drink. In addition, sugary soda increases the risk of diabetes. “A habit of eating more sweets in general arises – foods with less sugar will no longer seem so tasty,” explains Tatyana Razumovskaya. there are artificial sweeteners like aspartame.Acid and Teeth Soda contains phosphoric acid, citric acid, which corrodes tooth enamel. However, enamel suffers not only from soda, but also from everything that is too sour, for example, freshly squeezed citrus juices. If you are a fan of such drinks, keep in mind that it is better to drink them through a straw – then less liquid will get on your teeth. nutritionist.

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nutrition, health, teeth, weight loss, carbonated water

More than 55 percent of Russians drink soda one or three times a month. Is it harmful to health and what will happen if you consume an effervescent drink more often, nutritionist Tatyana Razumovskaya tells RIA Novosti.

Diet imbalance

On average, soda contains 27-45 calories per 100 grams of product – quite a lot for a drink.Caloric content is provided not by nutrients, but by a large amount of sugar. For example, there are about 25 teaspoons of sugar in a liter bottle of sweet carbonated water.

The drink reduces appetite. “When a child drinks a small can of soda – 0.33 milliliters (it contains about eight to nine tablespoons of sugar) – he can forget about eating. Once or twice – this is not critical. But if this happens regularly, the body does not receive vitamins,” – Tatiana Razumovskaya considers.

Even when you eat right (that is, you have whole grains, greens, vegetables, fish, meat, dairy products in your diet), high sugar levels create an imbalance in the intestinal microflora and prevent the absorption of nutrients.

15 September 2020, 17:05 How to get enough sleep and feel refreshed? Five Proven Ways

Deprive yourself of calcium

Soda contains caffeine, so it can lead to anxiety in children. Caffeine has a strong diuretic effect. In particular, magnesium and calcium will be flushed out of the body.

Calcium affects teeth, bones, how blood clots, muscles and the thyroid gland work. Leg cramps are one of the first signs of calcium deficiency and should be avoided in this case.Lack of magnesium negatively affects the nervous system, is fraught with headaches, mood swings and irritability.

You will not be able to lose weight

Sugar is an easily digestible carbohydrate. The body responds to it with an increased release of insulin, a hormone that prevents you from burning fat.

If you want to get rid of fatty deposits on the hips and waist, eliminate the drink. Plus, soda increases your risk of diabetes.

“A habit of eating more sweets arises in general – foods with a lower sugar content will no longer seem so tasty,” explains Tatiana Razumovskaya.

September 15, 2020, 07:00 AM How to lose weight after childbirth: five tips from a doctor

If the drink is sugar-free

Diet soda, whose calorie content is close to zero, contains artificial sweeteners, such as aspartame.

“Sweeteners do not affect weight,” says a nutritionist, “but they can disrupt metabolism. This is due to the fact that a person feels sweetness, but the body is not full. People start to eat more. The logic is this: I drank a diet drink, so I can afford ice cream. “

Acids and teeth

Soda contains phosphoric, citric acids, which corrode tooth enamel. However, enamel suffers not only from soda, but also from everything that is too sour, for example, freshly squeezed citrus juices. If you are a fan of such drinks, keep in mind that it is better to drink them through a straw – then less liquid will get on your teeth.

“It is not necessary to completely give up sweet soda, but everything should be in moderation: half a glass or a glass once a week is acceptable,” the nutritionist says.

Keto Drinks – Best Low Carb Options

What Keto Drinks Can I Drink on a Low Carb Diet? The best option is water. It does not contain carbohydrates like coffee and tea (no sugar, of course). Sometimes you can afford to have a glass of wine.

Below is a list of what to drink on the keto diet and what to avoid:

The numbers below the images indicate the amount of carbohydrates. Preferred options are indicated in green, these drinks contain the least carbohydrates.

Size Matters

Drinking soda is generally undesirable if you are on a low-carb diet, but the amount you drink matters. The larger the serving, the more sugar you consume.

A small glass of soda breaks the keto diet for a day, and a large glass for a week …

Diet soda contains artificial sweeteners. Is this good or bad?

Artificial sweeteners such as aspartame, sucralose, acesulfame, stevia are added to the soda to add a sweet taste.

Many people believe diet drinks are safe because they are calorie-free, but non-nutritive sweeteners bring other problems.

Sweeteners support sugar cravings, which is very dangerous for sweet lovers. They reduce the sensitivity of receptors that determine the natural sweetness of food. By ditching diet soda in favor of plain water, you may notice how you start to shed those extra pounds. The reason is that dietary soda has the ability to raise insulin levels, which causes an increase in body fat.

Low-carb alcoholic drinks on the keto diet

Is it better to drink on a low-carb diet – beer or wine? Drink wine rather than beer. However, there are excellent alcoholic cocktails suitable for the keto diet.

List of low carbohydrate drinks for the keto diet with the amount of carbohydrates:

  1. Water – 0.
  2. Water with lemon – 0.
  3. Tea – 0 (adding 1 cube of sugar increases the amount of carbohydrates by 4 grams).
  4. Coffee – 0 (milk adds 1 – 3 grams of carbohydrates).
  5. Diet Soda – 0 (but artificial sweeteners bring other problems with them).
  6. Wine – 2 (portion – 150 ml).
  7. Coconut water – 9 (in 1 glass or in 240 ml).
  8. Vegetable juice – 11 (in 1 glass or in 240 ml). The amount may vary, the addition of fruit juice will increase the amount of carbohydrates in the drink.
  9. Milk – 11 (in 1 glass or 240 ml).
  10. Soy milk 12 (in 1 glass or in 240 ml).
  11. Beer – 13 (portion – 350 ml).The carbohydrate content varies.
  12. Coffee Latte – 15 (portion – 350 ml).
  13. Kombucha Tea – 10 (portion – 350 ml). This is the average for commercial teas. Homemade Kombucha tea may have less carbohydrates as its fermentation time varies.
  14. Orange Juice – 26 (240 ml).
  15. Energy – 28 (portion – 350 ml).
  16. Vitamin water – 32 (volume – 350 ml).
  17. Ice Tea Tea – 32 (for 350 milliliters).
  18. Sweet soda – 39 (volume – 350 ml).
  19. Smoothie – 36 (350 ml serving). The amount of carbohydrates varies depending on the composition of the drink.
  20. Frappuccino – 50 (portion – 350 ml). Don’t overdo sweet coffee.
  21. Milkshake – 60 (for 300 milliliters).

“This article has been translated into Russian from a foreign source by Diet Doctor, the world’s largest low-carb diet site.”

Experts told how to lose weight on the waterWith a lack of water, all physiological processes slow down, including metabolism. For example, some doctors claim that drinking half a liter of water increases the intensity of metabolic processes about 10 minutes after drinking. And during weight loss, the metabolism just needs to be stimulated, told “RG” in the Union of Producers of Juices, Water and Drinks (Soyuznapitki).

Water will help to keep yourself within the limits at the table and not break from a healthy diet to tasty, but high-calorie. Water can be drunk both before and during meals, this will allow you to eat less.”Water has zero calories. We increase the volume of stomach contents. But we don’t add calories,” says Julia Chekhonina, senior researcher at the Federal Research Center of Nutrition and Biotechnology, Ph.D.

Another trick is that if you drink enough water, you are not thirsty. This means that there is no temptation to additionally drink sweet compote or soda. In general, drinking pure water helps to reduce weight. Indian scientists came to this conclusion seven years ago.They investigated the change in body mass index and weight of 50 overweight women. Three times a day, half an hour before meals, they drank 500 ml of water. After eight weeks, all parameters were lower: decreased appetite, amount of food eaten, weight and body mass index.

But it is not worth drinking too much. This will create an excessive load on the kidneys and can lead to deficiency conditions, because valuable substances will simply be flushed out of the body. Many doctors agree that in general, about 40 ml of water is needed per kilogram of weight.

Nutritionists also recommend drinking a glass of water on an empty stomach. This allows the body to wake up and start the fat burning process. For these purposes, clean drinking water without gas is best suited. Soda water, drunk before meals, can exacerbate the feeling of hunger, so it is better to skip it while losing weight.

“When choosing water in the store, study the information on the label to buy the water that you planned – mineral or regular drinking, sparkling or still water.On the packaging of mineral water, the type of water must be indicated – table, medical-table or medicinal; the number of the well is given with the indication of the field or the name of the source and its location; on the packaging of natural drinking water – information about the place of water intake “, – advises the vice president for quality of Soyuznapitkov Lyudmila Khomich.

Plain, still water is best suited for weight loss. fat.However, not every mineral water is suitable for this. The concentration of salts and various minerals is important. Without harm to health, you can drink table mineral water, in which this concentration is 1 g / l. It will speed up the metabolism and will not bring troubles to the body. The water should not be carbonated, as excess gases can be uncomfortable. If you want to drink water with a degree of mineralization from 1 to 10 g / l, then you need to consult your doctor about how useful it will be. But the water in which the mineralization exceeds 10g / l and where the inscription “medicinal” is present, it is better not to use it yourself.This is not only a drink, it is a medicine. And such water can be used only if there is a doctor’s prescription. Otherwise, due to the high saturation of salts, problems in the functioning of the kidneys and thyroid gland may arise.

While you are on a diet, it is better to purchase mineral water at this time from the same manufacturer. Otherwise, a negative reaction of the body is possible. If you drink water on an empty stomach, then you need to open the bottle for half an hour so that gases come out. Mineral water should be at room temperature, since cold is less digestible.Drink slowly, in small sips. In the evening, mineral water should be consumed 3-4 hours before bedtime. If during the intake of mineral water there is discomfort in the stomach, then it is necessary to stop drinking it and, together with a doctor, choose another water.

It is very important to actively exercise during “mineral therapy”. It is difficult to determine the exact daily dosage of mineral water for weight loss. This is influenced by a number of factors: lifestyle, season, health status, etc.

The total amount of fluid consumed for the body must be at least one and a half liters per day.If you are exercising, you need to take extra stress into account and increase your drinking volume. Experts recommend drinking water during your workout, especially if it lasts longer than an hour. It is worth drinking no more than 150 ml of water at a time, this will ensure the most effective absorption of liquid. With a light load, you need to quench your thirst no later than 60-90 minutes after the start of the workout. As the load increases, the demand for water increases, so the interval must be reduced.

Juice will not replace water for weight loss.It is a complete food product that can satisfy not only thirst, but also hunger, as it contains nutrients. But the use of juice should not be completely ruled out, since it is a source of biologically active substances important for humans. In particular, juices contain useful vitamins (C, E, biotin, beta-carotene, K, niacin, pantothenic acid, folates) and other trace elements necessary for the body (calcium, phosphorus, magnesium, potassium, sodium, iron, zinc, iodine , manganese, selenium, copper, molybdenum, chromium).

At the same time, juices can be components of a healthy diet and diet – it all depends on the amount of sugars they contain and, therefore, calorie content. The least high-calorie vegetable juices – in a glass (250 ml) of tomato juice contains only about 50 kcal, and from fruit – grapefruit juice (about 80 kcal in a glass of 250 ml). In addition, grapefruit juice contains beneficial substances (in particular, the flavonoid naringenin), which help to improve metabolism and reduce body weight. In Soyuznapitki it is also recommended to pay attention to pineapple juice.The enzyme bromelain, which it contains, promotes better digestion of food.

According to the WHO recommendations, a person needs to consume at least five servings of fruits and vegetables per day, one of which can be replaced with a portion of juice. When losing weight, you can drink any juices. The main thing is to observe the measure. 100-150 ml of any juice per day will give, on average, only 40-70 kcal. Nutritionists say that you can drink up to 300 ml of juices per day.

But there are limitations. So, people with high acidity of gastric juice are not recommended acidic juices (such as grapefruit or orange), people with increased body weight – very sweet juices (such as grape) or they should be diluted twice.You need to be attentive to people with allergic diseases – juices contain many different biologically active substances. In this case, it is better to prefer mono juices to mixed juices.

But in any diet, it is important to remember that the body needs fats, proteins and carbohydrates to function properly. You cannot drink only water or juices – the body will fail. During weight loss, it is necessary to ensure that the body receives all the necessary components of the diet, emphasizes Yulia Chekhonina.

Rules of healthy eating

  1. The child should eat various food products . The daily ration of the child should contain about 15 items of different food products. During week , the food ration should include at least 30 items of different food products.
  2. Every day the following foods should be present in the child’s diet: meat, butter, milk, bread, cereals, fresh vegetables and fruits. A number of products: fish, eggs, sour cream, cottage cheese and other fermented milk products, cheese – it is not necessary to be included in the diet every day, but in during the week must be present 2-3 times .
  3. The child must eat at least 4 times a day .
  • 7.30-7.30 breakfast (at home, before leaving for school)
  • 08.30-10.30 hot breakfast at school
  • 12.00-15.00 lunch at school or at home
  • 19.00- 19.30 Dinner (at home)

For children attending the GPA (extended day group), three meals a day are required.

Use iodized salt .

  1. In the off-season (autumn-winter, winter-spring), the child should receive vitamin and mineral complexes , recommended for children of the appropriate age.
  2. To enrich the diet of a student with vitamin “C” we recommend daily intake of rosehip broth .
  3. Eating should take place in a calm environment .
  4. If a child has a deficit or an excess of body weight, a doctor’s consultation is necessary for to adjust the diet .
  5. The diet of a student who is engaged in sports , should be adjusted , taking into account the volume of physical activity.

“Did you know that …?”

– The student’s nutrition must be balanced. The student’s menu must include foods containing proteins, fats and carbohydrates, amino acids, vitamins, some fatty acids, minerals and trace elements. The ratio between proteins, fats and carbohydrates should be 1: 1: 4.

The calorie content of the student’s diet should be as follows: 7-10 years old – 2400 kcal, 14-17 years old – 2600-3000 kcal

– If a child plays sports, he should receive 300-500 kcal more.

Essential foods for good nutrition of schoolchildren:

  1. Proteins. The most valuable for a child are fish and milk proteins, which are best absorbed by the child’s body. In second place in terms of quality is meat protein, in third place is vegetable protein. Every day a student should receive 75-90 g of protein , of which 40-55 g of animal origin. The diet of a school-age child must necessarily contain milk or sour milk drinks, cottage cheese, cheese, fish, meat products, eggs.
  2. Fats should also be included in the student’s daily diet. Essential fats are found not only in “fatty” foods – butter, sour cream, lard, etc. Meat, milk and fish are sources of hidden fats. Animal fats are absorbed worse than vegetable fats and do not contain fatty acids and fat-soluble vitamins important for the body. The rate of fat intake for schoolchildren is 80-90 g per day, 30% of the daily diet. Every day a school-age child should receive: butter, vegetable oil, sour cream.
  3. Carbohydrates are necessary to replenish the body’s energy reserves. The most useful are complex carbohydrates containing indigestible dietary fiber. The daily norm of carbohydrates in the schoolchild’s diet is 300-400 g , of which the share of ordinary carbohydrates should be no more than 100 g.The necessary products in the student’s menu: bread or waffle bread, cereals, potatoes, honey, dried fruits, sugar.
  4. Vitamins and minerals.

Foods rich in vitamin A: carrots, bell peppers, green onions, sorrel, spinach, greens, chokeberries, rose hips and sea buckthorn.

Food sources of vitamin C: parsley and dill, tomatoes, black and red currants, red bell peppers, citrus fruits, potatoes.

Vitamin E is found in the following foods: liver, eggs, wheat germ, oat and buckwheat.

Foods rich in B vitamins: coarse bread, milk, cottage cheese, liver, cheese, eggs, cabbage, apples, almonds, tomatoes, legumes.

– The diet of a schoolchild must necessarily contain foods containing mineral salts and trace elements: iodine, iron, fluorine, cobalt, selenium, copper and others.Water, although not a food product, makes up about sixty percent of the total body weight. The student needs to consume about one and a half to two liters of water daily.

The question of the correct diet for school-age children is of concern to all parents who care about the health of their children. The pocket money given out for “petty expenses” is most often spent on harmful goodies, which means that you need not only to scrutinize the menu in the school cafeteria, but also to compose such a diet yourself, in which all the needs of a growing body will be fully satisfied.

The student’s diet should be adequate to the child’s energy consumption. Modern school programs are very intense and require significant effort and a lot of time, not only at school, but also at home. A sea of ​​information (more often, unfortunately, unnecessary), falling on the heads of children literally from everywhere, creates a great load on the nervous system. Our children are atomic, their physical and sexual development is much faster. Add to this the incredible mental stress associated with social adaptation, and the maddening hormones – and you get a pretty sad picture.How to preserve the health of the child, help him cope with all the stress?

Remember the ancient saying “You are what you eat”? Strange as it may sound, schoolchildren’s nutrition plays a very important role. Proper nutrition of schoolchildren is the key to their health, academic performance and normal development. According to nutritionists, a child at school should eat at least 4 times a day, and breakfasts, lunches and dinners must include hot dishes. Schoolchildren spend half a day outside the home, and some even spend the whole day, staying on aftercare.Our task is to feed the cub with the right breakfast and dinner and give with us not only a tasty, but also a healthy “brake”.

When composing a diet for a student, keep in mind the balance of important nutrients and vitamins. But first, let’s remember what these substances are for and where they are located.

Vitamin A – ensures the normal condition of the mucous membranes and skin, improves the body’s resistance, is responsible for the normal state of vision. Vitamin A is found in fish and seafood, liver, apricots, and carrots.

Vitamin B1 – improves digestion, strengthens the nervous system and memory. This vitamin is found in vegetables, rice, poultry.

Vitamin B2 – strengthens nails and hair and has a positive effect on the condition of the nerves. Vitamin B2 is found in eggs, milk, broccoli.

Vitamin B6 – is responsible for the normal functioning of the liver, improves blood formation, has a beneficial effect on the functions of the nervous system. This vitamin is found in egg yolk, brewer’s yeast, legumes, and whole grains.

Vitamin B12 – stimulates growth, promotes hematopoiesis, improves the condition of the central and peripheral nervous system. Contained in meat, cheese, seafood.

Vitamin PP – regulates cholesterol levels and improves blood circulation. Vitamin PP is found in fish, meat, nuts, vegetables, and in wholemeal bread.

Pantothenic acid – has a beneficial effect on the functions of the nervous system and the motor function of the intestines. Contained in egg yolk, meat, beans, cauliflower.

Folic acid – essential for growth and normal blood formation. It is a “green” vitamin, and there is a lot of folic acid in spinach, green peas, savoy cabbage, etc.

Biotin – is responsible for the condition of the skin, nails and hair, regulates blood sugar levels. Biotin is found in egg yolk, brown rice, soybeans, and tomatoes.

Vitamin C – useful for the immune system, connective tissue and bones, accelerates wound healing.There is a lot of vitamin C in wild rose, sea buckthorn, sweet pepper, black currant, lemon.

Vitamin D – strengthens teeth and bones. Vitamin D is found in liver, caviar, eggs, milk.
Vitamin E – fights the destructive effects of free radicals, affects the functions of the endocrine and gonads, slows down aging. Contained in nuts and vegetable oils.

Vitamin K – is responsible for normal blood clotting. This vitamin is found in spinach, zucchini, lettuce, and cabbage.
The well-known trio of essential nutrients – proteins, fats, carbohydrates – are found in all types of food in different proportions, but the quality of these substances directly depends on the type and quality of the product.

Proteins are the building blocks of body cells. For a growing body, proteins are especially important, so you should consciously approach this issue. Most parents are firmly convinced that meat is the best supplier of protein to the body, and they forcefully stuff their children with cutlets, fried chicken legs and dumplings.But, according to nutritionists, it is best to give children fish, eggs and dairy products – it is their proteins that are best absorbed. Don’t forget about vegetable proteins – legumes contain them. Beans, beans, chickpeas, mung bean, soy (not the one in the sausage, but real soybeans) – all this variety should appear on the table at least 2-3 times a week. And the meat so loved by many

– just a couple of times, and then boiled, stewed or baked, and certainly not fried. Separately, it should be said about sausage, sausages and wieners.These “delicacies” should not appear in baby food at all! Together with healthy protein, your child will receive a lot of completely unhealthy ingredients such as dyes, flavors identical to natural, preservatives and other “joys”. Do not buy into names such as “Children’s Sausage” or “Children’s Sausages”, they do not differ from the usual in anything except the name (and sometimes they are even worse!). If your family loves sandwiches, make homemade sausage or a simplified version of it.

Fats are the main supplier of energy to our body, ensure the absorption of fat-soluble vitamins in the intestines, participate in many vital processes of body cells, and fat reserves in the body are necessary for maintaining and absorbing internal organs and for thermal insulation.So there is nowhere without fats. Even if your child is obese, this is not a reason to put him on a low-fat diet. All types of fat are useful and necessary in their own way. Give preference to vegetable oils (preferably unrefined) and do not forget about butter, just choose a quality one, without various additives. Adequate amounts of fat are found in cream, sour cream, soft cheeses, pork, turkey and duck. But at the same time, don’t forget about the norm!

Carbohydrates are an integral component of cells and tissues of all living organisms.They serve as a source of energy and also act as reserve nutrients. Carbohydrates are fast and slow. Fast (or simple) carbohydrates are quickly absorbed by the body and used up just as quickly. Fast carbohydrates are classified into monosaccharides (glucose, fructose, galactose) and disaccharides (sucrose, lactose, maltose). Simple carbohydrates are found in sweet fruits, vegetables, berries, dairy products, and beer. Slow (or complex) carbohydrates (starch, glycogen, fiber, insulin, pectin) slowly release sugar into the bloodstream to maintain a constant energy level and help keep you feeling full for longer.Slow carbohydrates are found in potatoes, grains and legumes, yeast, seafood, and fruits. While consuming excessively fast carbohydrates can lead to obesity and diabetes, they cannot be avoided altogether. But instead of sweet buns and sweets, buy fruits, berries, honey and dried fruits for children, this is much healthier. As for slow carbohydrates, it is on them that you need to pay special attention when preparing a baby for breakfast and dinner. A breakfast of porridge or muesli with yogurt or juice is the best option.You can read more about proper breakfast and a balanced diet in general in the Healthy eating section of our website.

It is imperative to take into account the child’s need for calories. Children 7-11 years old need to get about 2300 kcal per day, 11-14 years old – 2500 kcal, 14-18 years old – up to 3000 kcal. If your child attends sports sections, you need to increase the calorie content of food by about 300 kcal, in the same way, you should increase the calorie content if the child is studying in a specialized school with in-depth study of a particular subject.

The intervals between meals should not exceed 3.5-4 hours, since in this case better digestion and assimilation of food is ensured.

Pay attention to how school meals are organized at the school itself. The menu should not include dishes like naval pasta with minced meat, scrambled eggs, cold soups, fermented milk products with the addition of flavors. In the school cafeteria, the requirements of SanPiN 2.5.2409-08 strictly prohibit the sale of pastries with cream, caramel, chips, popcorn, chewing gum, canned food, uncooked smoked meat products, sausages, mushrooms and dishes made from them, pates and pancakes with cottage cheese and minced meat, sauces , deep-fried dishes, dairy products and ice cream based on vegetable fats, apricot and peanut kernels, offal (except liver, heart and tongue) and sugary carbonated drinks.If there are violations of these rules at school, you should contact Rospotrebnadzor.

At home, try to instill in your child a food culture and a desire to use healthy foods. When preparing meals for the family, remember that not all meals are equally good for both adults and children. Do not feed children not fully fried meat with blood (as well as fried), sushi and raw eggs. The exception is quail eggs, they are not infected with salmonellosis, just do not forget to wash the shell before breaking it.Try to limit your intake of foods with artificial colors, flavors, preservatives and stabilizers as much as possible. Of course, it is difficult to keep a child from the temptation to eat something tasty and harmful, but you need to try to reduce the amount of all this nasty stuff to a minimum.

The basic principles of healthy eating are the same for the whole family. More often prepare salads from fresh vegetables with herbs, let the children recharge with vitamins. Teach your child how to use a blender and give him the opportunity to make healthy smoothies from fresh juices, fruits or berries with herbs or wheat germs.Give preference to steaming – it’s quick, convenient and much healthier than, say, boiling or frying. For a side dish, try to cook not traditional pasta or fried potatoes, but vegetable dishes, stewed, steamed or baked in the oven. In ordinary breakfast pancakes, add thinly sliced ​​apples, grated carrots or cabbage, chopped as finely as possible – this is both tasty and healthy. Generously add bran to the dough for homemade baking – fiber is vital for absolutely everyone, and even for children who spend half a day at a desk, even more so.Bran can also be added to curd casserole. Don’t forget about legumes as a source of vegetable protein. In addition to pea soup, you can make many delicious dishes from legumes, if you just want to. Bean cutlets, chickpea falafel, Indian dhal, rice pilaf and mung bean – on our website you can find almost any recipe!

The correct organization of schoolchildren’s nutrition provides the children’s body with all the resources not only for growth and development, but also for the increasing stress at school and puberty.And your contribution as parents is especially important.

Eat varied and healthy and be healthy!

Info Field »Control carbohydrates and lose weight

From simple

The process of losing weight depends not only on the amount of calories consumed, but also on their quality. You can consume a minimum, but does this always lead to weight loss? If it is mainly carbohydrates, then definitely not.Therefore, food quality control is much more important.

But controlling the consumption of carbohydrates does not mean that you need to almost completely abandon them. No, carbohydrates are vital for the human body. It is the “fuel” that energizes our body. Entering the body with food, carbohydrates are converted into glucose, which activates brain activity. Glucose also plays a role in digestion. If you completely abandon them, you can harm your own health.

But carbohydrates can also harm the body. This happens when we are high on so-called simple carbohydrates. Foods that contain them have a high glycemic index. Such carbohydrates are quickly absorbed into the bloodstream and just as quickly raise blood sugar levels. At the same time, the level of insulin rises. And this leads to the formation of fatty deposits, especially in such problem areas as the abdomen and thighs. An excess of simple carbohydrates can disrupt metabolism. They are also addictive.Passion for fast carbohydrates leads to overeating, since the feeling of hunger with their constant consumption occurs more often. Add to this a sedentary lifestyle – and this is one of the reasons not only for obesity, but also for the development of such a dangerous disease as diabetes.

What foods contain simple carbohydrates? First of all, these are sugar and sweets that contain it, ranging from sweets to ice cream and soda water. White flour and products made from it are also a source of simple carbohydrates.The same goes for starchy foods such as potatoes. And, alas, fruit juices.

To complex

In addition to simple ones, there are complex carbohydrates. It is found in vegetables and legumes, whole grain breads, durum pasta, and many cereals. When they enter the body, they break down more slowly and do not cause sudden surges in blood sugar. Such carbohydrates are used for energy, without being deposited on the stomach and hips in the form of rolls of fat. But all this, of course, with reasonable consumption.Even complex carbohydrates should not be overused.

Control of carbohydrates

The principle of controlling carbohydrates is to reduce the amount in the diet. Namely: give up unhealthy fast carbohydrates and leave only complex ones in a small amount on the menu. Thus, the body will not be deprived of the energy that carbohydrates provide. At the same time, much less sugar will enter the bloodstream, which means that such nutrition will not lead to weight gain. If your goal is to lose weight, then include foods with a low glycemic index when drawing up your menu.There are a number of low-carb diets based on this principle. For example, the keto diet. But you don’t have to stick to a specific diet. You can just intelligently plan your menu, controlling the amount of carbohydrates that come with food.

Making the menu

To lose weight on the control of carbohydrates, you need to make up the diet as follows. Half of the daily menu, that is, approximately 50%, is made up of proteins. These are meat, fish, cheese, eggs, dairy. Whole grains, legumes, and nuts also contain protein.As for fats, they make up 40% of the diet. Healthy fats are found in vegetable oils, nuts and seeds, fatty fish, and avocados. And finally, only 10% is given to complex carbohydrates.

What should be on a carbohydrate plate? Oats, peas, beans, lentils, if you like bran, feel free to add them. From cereals – buckwheat, barley, brown rice. But we advise you to refuse white rice. Many fruits contain fast carbohydrates that we don’t need. Better to give preference to citrus fruits, you can also apples and berries.Eat more vegetables. Especially it is worth leaning on cabbage. Any of its types will be useful – even Brussels, even white.

What to give up? First of all, from a variety of sweets and pastries. From mayonnaise and ketchup. From sweet soda and ice cream. From alcohol. And also limit the consumption of bananas, grapes, potatoes, corn.

Sample menu for carbohydrate control


Breakfast – scrambled eggs from two eggs and a piece of whole grain bread with curd cheese.Lunch – chicken broth and boiled chicken meat. Vegetable salad of tomatoes and cucumbers, seasoned with olive oil.

Dinner – steamed fish and boiled beetroot salad with walnuts.


Breakfast – oatmeal with apple and cinnamon.

Lunch – vegetable soup cooked in chicken broth and a piece of boiled chicken meat.

Dinner – beef stew with prunes and fresh cabbage salad.


Breakfast – sugar-free cottage cheese casserole, a slice of whole grain bread with butter. Lunch – durum wheat spaghetti and beef goulash.

Dinner – stewed green beans, a slice of chicken breast.


Breakfast – two boiled eggs, a tomato, a piece of whole grain bread with cheese.

Lunch – buckwheat with chicken fillet.

Dinner – beef steak and stewed vegetables.


Breakfast – omelet with mushrooms.

Lunch – brown rice with chicken or fish.

Dinner – cottage cheese and grapefruit.


Breakfast – boiled eggs, hard cheese, a slice of whole grain bread.

Lunch – stewed eggplant with herbs, boiled beef.

Dinner – broccoli baked in the oven and a piece of red fish.


Breakfast – buckwheat porridge with milk.

Lunch – stewed cabbage and beef.

Dinner – baked chicken breast and fresh vegetable salad.

For snacks between meals, you can use cottage cheese, yogurt, apple, grapefruit, nuts.


Here are some low carb recipes.

Fruit and vegetable salad

Required: orange, apple, Chinese cabbage, green onions, lemon juice, salt to taste. Peel the orange. Cut the fruit into large cubes. Chop cabbage and green onions finely. Mix everything, salt and season with lemon juice.

Fish with vegetables

Required: white fish, tomatoes (2-3 pieces), eggplant.Cut the fish into medium pieces, season with salt and pepper. Coarsely chop the vegetables. Put everything on a baking sheet or in a mold and send to an oven preheated to 180 degrees for about an hour.

Veal stew

Required: a pound of veal, bell pepper, zucchini, carrots, tomatoes, onions, garlic, herbs. Cut the meat into cubes and simmer until tender. Coarsely chop all vegetables except tomatoes, fry and add to the meat.Season with salt and pepper, cover and leave to simmer over low heat for about 20 minutes. Then add peeled and coarsely chopped tomatoes and chopped garlic. And simmer for another 5 minutes. At the end, sprinkle with chopped herbs.

How to choose a soda

Children love this drink very much, they are ready to drink lemonades and cola in unlimited quantities at least every day. However, soda, especially cheap soda, is a rather harmful product. So is it okay to drink soda or is it better to refuse?

Components of sparkling water

The main components of soda are:

  • Sugar or sweeteners
  • natural and artificial flavors
  • dyes
  • citric, malic or phosphoric acid
  • carbon dioxide
  • preservatives

Sugar and sweeteners

Carbonated water contains a lot of sugar: about 2-3 teaspoons per 100 grams of water.Drinking even half a liter of soda, a person gets a huge amount of carbohydrates. As a result, the liver, pancreas and teeth suffer. Overweight people need to keep their soda consumption to a minimum.

Artificial or natural sweeteners are added to cheap soft drinks: aspartame, xylitol, sorbitol, etc. As a result, the drink becomes less nutritious, but also less tasty, and sometimes even harmful. Aspartame (E951) is especially dangerous, it can cause allergies, impaired kidney function, unnatural appetite, in addition, it has a bad effect on the retina.Aspartame causes increased thirst and an unpleasant “chemical” aftertaste. Carbonated drinks containing aspartame should not be consumed by children under 7 years old, pregnant women (aspartame has a negative effect on the fetus) and lactating women.

Xylitol, sorbitol and fructose are natural sweeteners, and xylitol is good for teeth. People with allergies should be careful when consuming natural sweetened drinks.


Acid is an essential component of carbonated water.Combined with sugar, it gives a refreshing sweet and sour taste. In the production of carbonated beverages, citric acid or phosphoric acid is usually used.

Citric acid (E330) serves not only as an acidifier, but also as a preservative. It is practically harmless to the body, however, it can increase the acidity of gastric juice.

But phosphoric acid (E338) is several times more dangerous than citric acid. It flushes calcium out of the body. At the same time, the bones become very fragile, and the risk of fractures increases.Lack of calcium affects the teeth. In addition, phosphoric acid acidifies the body.

Sodium benzoate

In the food industry, sodium benzoate is used as a preservative. It is considered harmless only if ascorbic acid is not added to the drink. When vitamin C reacts with sodium benzoate (E211), the result is benzene, which has carcinogenic properties.

Carbon dioxide

Carbon dioxide in soda is in principle harmless.People with gastrointestinal diseases need to use soda with caution: ulcers, gastritis, flatulence, pancreatitis, etc. Carbon dioxide (E290) can cause pain in such people, bloating, heartburn.

Myths and Reality

There are so many myths about carbonated water that it is simply scary to buy it for children. Fortunately, the scary stories about this product are often exaggerated. The most common misconceptions are as follows:

  1. Soda eats away limescale on the kettle, cleans toilets, destroys rust.This is what is most often talked about in various “exposing” programs and articles. In fact, everything is not so scary. The fact is that the hydrochloric acid of the human stomach is much stronger than orthophosphoric acid, the very one that supposedly corrodes scale. In addition, in order for the scale to clear, you need to keep the cola in the teapot for a whole day, it will stay in the stomach much less.
  2. Soda is very harmful to the teeth. Everyone knows about it. Rather, the sugar contained in it is harmful. To neutralize the harmful effects of sugar, you need to drink lemonade through a straw.In addition, the drink should be well chilled.
  3. Carbonated drinks lead to obesity. This, of course, is true, because the calorie content of 100 grams of the drink is about 40 kcal. But soda alone cannot be blamed for obesity. True, it often provokes an increased appetite.
  4. Caffeine is addictive. Undoubtedly, caffeine is not the healthiest ingredient in cola. But it is unlikely that he can cause persistent dependence, unless, of course, you do not drink cola daily in buckets.
  5. Soda in half-liter glass bottles is made according to Soviet recipes.Yes, often in half-liter glass bottles of good quality soda. But the composition still needs to be read, since the manufacturer uses only the design of Soviet bottles, and the contents are far from ideal. The expectation is that the buyer, especially the older generation, will see the familiar bottle with the native inscription “Buratino” and will automatically reach for it. This is what happens most often. People are sure that they have a quality product and do not consider it necessary to read the information on the label. And there may be aspartame, and a bunch of dyes and anything you like, just not a natural product.It is not easy to find good soda in glass bottles, but it is possible.

How to choose the right soda

Is it okay to drink soda or not? After all, this is the favorite drink of children, besides, a rare holiday does without an effervescent aromatic drink. It is difficult to explain to children that this product is quite unhealthy, and therefore you need to remember the basic rules for choosing high-quality carbonated water. So,

  • Carbonated water must contain sugar or natural sweeteners: fructose, xylitol, sorbitol
  • You cannot buy drinks where aspartame acts as a sweetener
  • on the bottle must be marked with GOST 28 188-89
  • The composition, nutritional and energy value, manufacturer’s address, date of bottling and expiration date must be indicated on the label
  • It is desirable that citric or malic acid acts as an acidifier
  • You can determine the amount of sugar in a drink by carbohydrates; it is better to find a soda with no more than 10 grams of carbohydrates per 100 ml
  • It is desirable that the soda does not contain preservatives
  • it is impossible that the composition contains sodium benzoate and vitamin C at the same time

Of course, soda is not the most suitable product for children.