After browsing my local Costco, I ran into this new drink called sparkling ice, so I wanted to see if this was something I could indulge in from time to time on a keto diet. Basically, is sparkling ice keto friendly?
Sparkling ice is perfectly acceptable to consume for people following a keto diet. Sparkling ice contains no calories or carbohydrates, meaning it will not affect ketosis. It can be great as a stand-alone beverage or to make keto treats such as sugar-free popsicles.
I get it, drinking plain water can be boring sometimes. I’ll admit that I indulge in a sugar-free beverage here and there, especially something like a Diet Coke or sugar-free energy drink.
In this article, I’ll go over why you may or may not want to indulge in sparkling ice, the ingredients in sparkling ice, whether it’s healthy or not, and even some exciting recipes incorporating sparkling ice.
Table of Contents
Is Sparkling Ice Keto?
First, keto is neither a food or a drink.
Keto is a metabolic state that describes the increased production of ketones in the liver after following a very low-carbohydrate diet.Some items may be more “keto-friendly,” which is usually based upon how many carbohydrates it has relative to the portion size.
Sparkling ice fits the bill of being keto friendly, so you should be able to enjoy it while following a ketogenic diet.
Does Sparkling Ice Have Carbs?
Sparkling ice, regardless of the flavor, has no calories, which means no carbohydrates.
Sparkling ice gets its sweet flavor from Sucralose, more popularly known as Splenda, which is a non-nutritive sweetener.
Non-nutritive sweeteners are either zero or low-calories alternatives approved by the Food and Drug Administration (FDA). They are referred to as non-nutritive because they do not offer a significant source of any nutrition.
What’s In Sparkling Ice?
The main ingredients in sparkling ice are:
- Carbonated water
- Malic acid
- Fruit and vegetable juice (for color)
- Natural flavors
- Potassium Benzoate
- Citric acid
- Sucralose
- Green tea extract
To expand on some of the less commonly known ingredients a little further:
Malic acid
Malic acid is naturally found in fruits such as blueberries and cherries.
In food or drinks, magic acid is used to acidify and flavor to prevent discoloration and also adds a sour taste to food and beverages, which is why I’m guessing sparkling ice includes it.
Fruit and vegetable juice
You may be thinking wait a minute… if there are fruit and vegetable juice, how is it keto friendly?
The use of the juice in sparkling ice is only to give it a natural color, without those pesky food colorings. The amount in each bottle is so minuscule it doesn’t offer any substantial amount of carbohydrate.
Potassium Benzoate
Potassium benzoate is another ingredient commonly used by food manufacturers as a preservative, but may also contribute slightly to its flavor.
Citric acid
Citric acid is another naturally found acid in citrus fruits, especially in fruits like lemons.
However, the citric acid found in food and drink products is more than likely to be artificially manufactured. The use of citric acid in drinks like sparkling ice is to boost the acidity, enhance flavor, and act as a preservative. 1
Green tea extract
Green tea extract is a concentrated form of green tea, which is a great source of antioxidants, which may also promote a range of health benefits. 2
Green tea is also one of the only effective supplements that may slightly aid in weight loss. For more information, check out my following articles.
What Are The Different Flavors Of Sparkling Ice?
As of writing this, sparkling ice currently has 17 different flavors, which are all keto friendly.
- Grape raspberry
- Black cherry
- Black raspberry
- Pomegranate blueberry
- Cherry limeade
- Strawberry watermelon
- Strawberry lemonade
- Kiwi strawberry
- Pink grapefruit
- Peach nectarine
- Orange mango
- Crisp apple
- Coconut pineapple
- Classic lemonade
- Ginger lime
- Coconut limeade
- Lemon-lime
Is Sparkling Ice Healthy?
There’s nothing in sparkling ice that hasn’t been approved by the Food and Drug Administration (FDA) to be safe for human consumption.
However, everyone’s different, and indeed some ingredients in products may affect one person and not another.
In terms of ketosis, there’s nothing in sparkling ice that would cause it to prevent or kick you out of ketosis.
Sucralose, popularly known as Splenda, has zero carbohydrates and has a glycemic index (GI) of zero, which means it does not affect blood glucose or insulin levels.
Why You Shouldn’t Drink Sparkling Ice
While sparkling ice and other sugar-free beverages may be ok to drink on a ketogenic diet, it doesn’t mean that you should drink them.
For some individuals, having a sweet taste in their mouth may open the “flood gates” to additional cravings.
If this is you, it may be best to avoid drinking sparkling ice and other sugar-free beverages.
But you’re an adult, so you do you.
Sparkling Ice Keto Recipes And Ideas
So now that you know sparkling ice may be enjoyed while following a ketogenic diet, I bet you never thought of using it to make unique drinks and cocktails.
Here are a few keto friendly sparkling ice recipes that you may enjoy on a ketogenic diet.
Keto sparkling ice and heavy whipping cream
Yes, a simple, but delicious treat to be enjoyed in moderation is taking a tablespoon or two of heavy whipping cream (HWC) and pouring your favorite flavor of sparkling ice or crystal light on top.
Sparkling cocktail
For the adults out there, a little vodka and sparkling ice is a refreshing way to enjoy a beverage in the summer while sitting on the patio.
Try sprucing up your cocktail with flavored vodkas and your favorite sparkling ice beverage.
Popsicles
Bust out that popsicle mold or ice tray and make some popsicles or ice cubes with your favorite sparkling ice flavors.
You could also try adding in a few berries to spruce it up a bit.
The Takeaway
If you need a little change-up from drinking water all the time, something like sparkling ice or propel fitness water can make the perfect keto friendly alternative to have a little sweetness in your day.
However, it’s probably best not to replace ALL of your water intake with sparkling ice and other sugar-free beverages.
Everything in moderation.
Here are a few other related topics you may be interested in if you like sparkling ice.