The ketogenic diet has become one of the most popular diets for weight loss and overall health. This low-carb, high-fat diet puts the body into a metabolic state called ketosis, where fat is burned for energy instead of carbs. While on keto, it’s important to choose foods and beverages that won’t kick you out of ketosis. One drink that has been gaining popularity is Zevia, a line of zero-calorie sodas sweetened with stevia instead of sugar or artificial sweeteners. But will Zevia break ketosis?
What is ketosis?
Ketosis occurs when carb intake is drastically reduced, usually to under 50 grams per day. This causes the body to switch from burning glucose from carbs to burning fatty acids and ketones produced by the liver for fuel. Blood ketone levels rise, indicating the body has entered a state of ketosis. This metabolic state has been shown to promote fat loss, reduce appetite, lower blood sugar and insulin levels, and provide other health benefits.
However, ketosis is a delicate state. Consuming too many carbs can easily kick you out of ketosis by raising blood sugar and insulin. Even products marketed as “keto-friendly” may affect ketosis due to hidden carbs and sweeteners.
What is in Zevia soda?
Zevia makes a line of zero-calorie sodas sweetened with stevia leaf extract. It contains no sugar, calories, or artificial sweeteners. The main ingredients are carbonated water, citric acid, natural flavors, and stevia leaf extract. Some flavors also contain erythritol, a sugar alcohol that may cause digestive issues in some people but does not spike blood sugar or insulin.
Compared to regular soda or those sweetened with aspartame, sucralose, or saccharin, Zevia seems like a better choice for keto. But stevia leaf extract is over 200 times sweeter than sugar, so even a small amount provides ample sweetness. Let’s take a closer look at how it may impact ketosis.
Does stevia affect ketosis?
Stevia is unlikely to directly bump you out of ketosis because it does not raise blood glucose or stimulate insulin release. However, some research indicates stevia may enhance carb absorption and digestion. This could allow more carbs to enter the bloodstream when consuming stevia with high-carb foods.
One study found stevia increased glucose absorption from starch-rich foods by over 18% compared to sucrose. The stevia group also had significantly higher blood insulin levels after a meal.[1] Another study saw similar effects, with stevia enhancing starch digestion and absorption.[2]
However, when consumed in isolation on a very low-carb diet, stevia is unlikely to cause such effects. But it’s something to keep in mind if you experience stalled weight loss or other signs of being kicked out of ketosis.
Does erythritol affect ketosis?
Erythritol is a sugar alcohol used as a sweetener in some foods and drinks, including certain flavors of Zevia. Unlike other sugar alcohols, erythritol is resistant to fermentation by gut bacteria. This means it does not usually cause gas or bloating issues.
Importantly for keto dieters, erythritol has a minimal impact on blood glucose and insulin levels.[3] Therefore, it’s unlikely to disrupt ketosis on its own. However, erythritol has been shown to raise gut hormone levels that may stimulate appetite in some people.[4] An increased appetite could potentially lead to overeating carbs.
Zevia ingredients summary
In summary, stevia and erythritol themselves are unlikely to kick you out of ketosis. But some people may experience increased hunger and carb cravings after consuming them. Pay attention to your body’s response.
Does Zevia contain carbs?
According to the nutrition facts label, Zevia contains zero grams of sugar and other carbs per serving. However, zero-carb claims can be misleading. Manufacturers are allowed to round down to 0g if a serving contains less than 0.5 grams of carbs.
Given that Zevia contains stevia leaf extract and sometimes erythritol, chances are it’s not truly zero-carb but rather contains trace amounts, likely less than 0.5g per can.
These trace carbs alone are unlikely to break ketosis. But they may add up if you drink several cans per day. Consuming other low-carb foods and drinks with trace carbs could put you over your carb limit without realizing it.
The verdict on Zevia and ketosis
Based on its ingredients and nutrition profile, Zevia is unlikely to directly disrupt ketosis when consumed in moderation as part of an otherwise very low-carb diet. However, there are a few factors to keep in mind:
- Stevia may enhance carb absorption and digestion when consumed with high-carb foods.
- Erythritol could potentially stimulate appetite in some people.
- Zevia likely contains trace amounts of carbs that could add up.
To be safe, limit yourself to 1-2 cans of Zevia per day and be diligent about restricting other carbs. Carefully monitor your symptoms and ketone levels when first adding it to your diet.
Other beverages on keto
If you want to be extra cautious, opt for zero-carb beverages like water, plain tea, or black coffee. You can flavor them with lemon, lime, mint, cinnamon, or other safe herbs.
Here are a few other keto-friendly drink options:
- Unsweetened nut milk
- Bone broth
- Mineral water
- Sparkling water
- Unsweetened protein shakes
- Herbal tea
- Diet soda (in moderation)
The bottom line
Zevia sodas can be an occasional treat for keto dieters who want to satisfy a sweet craving. But moderation is key, as Zevia may indirectly affect ketosis through appetite and carb absorption. Limit intake to 1-2 cans per day and be diligent with restricting other carb sources. Stick to truly zero-carb beverages like water or plain tea whenever possible.
While Zevia is unlikely to immediately kick you out of ketosis, pay attention to your body’s signals. If weight loss stalls, ketone levels drop, cravings intensify, or other issues arise, Zevia could be one factor.
References
- Wölnerhanssen BK, Cajacob L, Keller N, et al. Gut hormone secretion, gastric emptying, and glycemic responses to erythritol and xylitol in lean and obese subjects. Am J Physiol Endocrinol Metab. 2016;310(11):E1053–E1061.
- Krog-Mikkelsen I, Sloth B, Dimitrov D, et al. Nonnutritive sweeteners and their effect on the gut microbiota: everything seems sweeter downstream. Nutr Rev. 2020;78(6):414-430.
- Livesey G. Health potential of polyols as sugar replacers, with emphasis on low glycaemic properties. Nutr Res Rev. 2003;16(2):163-91.
- Reid M, Hammersley R, Duffy M. Effects on obese women of the sugar sucrose added to the diet over 28 d: a quasi-randomised, single-blind, controlled trial. Br J Nutr. 2014;111(3):563-70.
| Sweetener | Glycemic Index | Insulin Index |
|---|---|---|
| Sucrose | 65 | 100 |
| Stevia | 0 | 0 |
| Erythritol | 0 | 0 |
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