The Art Of Keto

Dispelling keto misinformation and helping you lose fat.

KETO FRIENDLY DRINKS

Is Coconut Water Keto Friendly? [The Ultimate Sports Drink?]

I don’t know what it was, but I was introduced to coconut water through my CrossFit gym at the time. EVERYONE was on the coconut water bandwagon. In fact, it has more than ten times the amount of potassium than most sports drinks you’ll find on the shelves at the supermarket, but the question remains if coconut water is keto friendly or not?

Coconut isn't a recommended beverage while following a keto diet due to its high carbohydrate content. Depending on the brand, an 8 oz. cup of coconut water will have between 7 and 15 grams of net carbohydrates, making it not an ideal beverage choice while in ketosis.

And it makes sense; coconut water is basically like a natural sports drink that can help replenish lost electrolytes and provide hydration from a workout, especially potassium. 

In this article, I’ll go over when drinking coconut water may be acceptable, how many carbohydrates are in coconut water, the health benefits, and keto friendly alternatives worth considering.

IS COCONUT WATER KETO FRIENDLY PINTEREST

Can You Drink Coconut Water On A Keto Diet?

For most people, drinking coconut water on a ketogenic diet is a no go.

However, if you’re sticking to a minimal amount of less than 8 oz or so, it may be possible that you can fit in a small glass. 

Just remember, all of those carbohydrates will go towards your daily total and take from other, more filling and nutrient-rich sources of carbohydrates, such as green leafy vegetables.

For athletes or highly active individuals, there may be a time and place when coconut water is a viable option when following a targeted ketogenic diet (TKD) or cyclical ketogenic diet (CKD).

But that’s a whole other can of worms that doesn’t apply to most individuals. 

Though, if you’re interested, feel free to drop a comment below for a response.

How Many Carbs Are In Coconut Water?

On average, an 8 oz. serving of coconut water has ~7g of net carbohydrates (just depends on the brand) with some as high as 15 grams per 8 oz., which isn’t too bad when comparing it to 8 oz. of soda

… which sets you back 26 grams of carbohydrates.

However, for most individuals, it’s simply not worth spending your carbohydrates on a small serving of coconut water, that is unless you want some for one reason or another.

Bear in mind, most cartons or cans of coconut water are between 24 and 32 oz. So drinking an entire can of coconut water isn’t advised. 

Drinking an entire can of coconut water would set you back upwards of 30 grams of carbohydrates.

Even the smaller coconut waters I’ve seen from brands like Vita Coco or Zico will still have ~15g of carbohydrates for an entire carton.

Some coconut water beverages also have added sugars, thus raising the carb count. Make sure you check the label if you decide to indulge in a sip.

The Benefits Of Coconut Water

That being said, people love coconut water due to it being as close to a natural sports beverage as you can get.

Coconut water may be the perfect beverage for athletes looking to restore hydration and replace lost electrolytes. 

A study found that coconut water restored hydration after exercise similar to that of an electrolyte-enhanced sports beverage, and better than plain water. 1 2

Coconut water is also delicious and not sickly sweet like many sports beverages.

While electrolytes are crucial, especially while following a ketogenic diet, coconut water is just too high in carbohydrates for most people to make it worth consuming. 

There are other lower carbohydrate alternatives for those looking to replenish lost electrolytes.

Alternatives To Coconut Water

While coconut water may not be the most ideal or ideal at all, for those following a ketogenic diet, what else can you drink?

Technically, most sugar-free sports drinks are relatively safe to drink while following a ketogenic diet. 

These include drinks such as Propel fitness water, Mio electrolyte water enhancer, and even your favorite sugar-free energy drinks like Bang, Rockstar, and Reign. 

To read up on any one of those, take a look at any one of the articles above.

However, most sports drinks you’ll find locally won’t have nearly as much potassium as coconut water. 

For drinks with a sufficient amount of electrolytes, including potassium, I would recommend:

The Takeaway

Coconut water is a delicious beverage that’s not overly sweet and rich in electrolytes, especially potassium.

Unfortunately, though, coconut water has too many carbohydrates for me to recommend it as being keto friendly for most individuals.

However, if consuming 8 oz. or less, which has ~7g of carbohydrates, you may be able to fit in a small amount here and there if you wanted to.

Instead, stick to sugar-free sports drinks like Propel fitness water, G-Zero, Powerade Zero, or purchase an electrolyte beverage formulated with keto dieters in mind such as Keto Vitals Electrolyte Powder or LMNT Recharge.

Is Soylent Keto Friendly? [And Other Great Alternatives]

The thing is, a lot of fast food isn’t nutritious at all. If we’re going to eat something, it should at least be nutritious, right? In comes Soylent, a complete meal engineered to provide protein, good fats, and a plethora of vitamins and minerals. But, Is soylent keto friendly?

Soylent stacked and Soylent bridge may be consumed in moderation while following a keto diet with between 7 and 9 grams of net carbs per bottle. However, Soylent original and Soylent cafe have well over 30 grams of net carbs per bottle, making them not ideal for a ketogenic diet.

Many people on keto are busy people, working professionals, working mothers, college students. Sometimes we don’t always have time to stop for a meal, so naturally grabbing a protein shake or meal replacement shake is a quick and convenient option.

In this article, I’ll go over which soylent products are keto-friendly, which are not, what Soylent is, if it’s safe, better options for keto, and if it is a good option if weight loss is your goal.

IS SOYLENT KETO FRIENDLY PINTEREST

Can you drink Soylent on keto?

Soylent was created to be a “healthy” animal-free protein-infused meal replacement shake filled with additional omega-3’s, vitamins, and minerals.

However, many of their products are not suited for a ketogenic diet due to carbohydrate content.

As of writing this, Soylent has four varieties of their soylent drink product.

  • Soylent Original
  • Soylent Cafe
  • Soylent Bridge
  • Soylent Stacked

Both the Soylent Original and Soylent Cafe have well over 30 grams of net carbs per bottle, making them not keto-friendly. However, the soylent bridge and Soylent stacked may be enjoyed in moderation. 

 Soylent stacked contains 12 grams of total carbs and 3 grams of fiber, which leaves 9 grams of net carbs per bottle. Soylent bridge includes 10 grams of total carbs and 3 grams of fiber, so bridge only has 7 grams of net carbs per bottle, the lowest of the four. 

For a more keto-friendly version with the same premise of Soylent, I would recommend Ketolent/Sated (made by a different company)

A Note On Keto Friendly

When people use the term keto-friendly, it’s usually describing whether or not a particular food item has too many carbohydrates to make it worth your while.

There’s technically no food that is off-limits while following a ketogenic diet, so long as it fits within your carbohydrate allotment for the day.

Take, for example, if you try to stick to between 20 and 30 grams of net carbs per day, you could eat almost any food, so long as you don’t go over your threshold. 

While fibrous carbs such as vegetables are more filling and nutritious, which is conducive to losing weight, sometimes fitting in some less than ideal foods are ok in moderation.

How Many Carbs Are In Soylent

Soylent offers a variety of products from drinks, powers, to bars. Below is a table that demonstrates the number of total carbs, fiber, and net carbohydrates in each of their products.

ProductTotalFiberNet
Soylent Stacked12g3g9g
Soylent Original36g3g34g
Soylent Cafe37g3g34g
Soylent Bridge10g3g7g
Soylent Bar12g2g10g
Soylent Powder28g4g24g

What Is Soylent?

Soylent is a complete animal-free meal on the go made in both drink and bar form. 

According to its website, Soylent’s goal was to make sustainable and nutritious products made to feed everyone.

Being that Soylent was made by two engineers working in Silicon Valley, they took their expertise to the food industry and engineered what they believed to be a healthy plant-based meal replacement.

What Is Soylent Made Of?

There are four key ingredients that Soylent stresses about each of their products:

  1. Soy protein
  2. Carbs synthesized from beets (isomaltulose)
  3. High oleic sunflower oil
  4. Vitamin and mineral blend

However, after looking at their nutrition labels more closely, I’ve made the following discoveries:

  • Their bars do not contain sunflower oil, only canola oil. There are carbs synthesized from beets (isomaltulose), but soluble corn fiber and whole oat flour make up the majority of the carbohydrates.
  • The powder also does not contain sunflower oil, only canola oil. The majority of carbs come from maltodextrin and then isomaltulose.
  • In Soylent stacked, there is a more substantial portion of canola oil compared to sunflower oil.
  • In Soylent original, maltodextrin makes up the majority of carbohydrates compared to isomaltulose.
  • In the Soylent bridge, there is a more significant proportion of canola oil to sunflower oil.
What is in sated keto friendly

Also, Soylent’s products all use the same non-nutritive sugar substitute Sucralose, popularly known by the brand name Splenda. 

Is Soylent Safe? Is It Good For You?

Within the context of a well-formulated diet, there are worse choices then Soylent products. Many of their products also contain soluble corn fiber, similar to many low-carb protein bars, such as Quest Bars, on the market today.

Soluble corn fiber (SCF) is a non-digestible fiber used to bulk up food items or thicken liquids, such as protein shakes. 

Some individuals report bloating and digestive issues when ingesting small or large quantities of soluble corn fiber, but everyone’s body is different. There are also anecdotal reports of SCF affecting blood glucose and insulin, but research seems to suggest otherwise. 3 

On the opposite end, soluble corn fiber helps specific individuals with satiety and may even help you go poop, which is vital on any weight loss diet.

That said, if you are looking for a meal replacement shake you can drink on the go while following a ketogenic diet, I would recommend the following instead.

For a more keto-friendly version with the same premise of Soylent, I would recommend Ketolent/Sated (made by a different company)

Is Soylent Good For Weight Loss?

There are no magical foods when it comes to weight loss; I wish there were. 

However, certain foods make things more convenient due to time or temptation. Eating certain foods may also cause you to feel more full, while some may trigger you and make you more hungry.

If Soylent or any other meal replacement is a more convenient option that:

  • Fits your lifestyle and schedule
  • Allows you to stay on track with the rest of your diet
  • Kills a craving

Then I’m all for it.

However, if Soylent or any other meal replacements cause you to:

  • Overeat or binge
  • Crave other sweets
  • Don’t fill you up or leave you wanting to eat something else

Then it would be best if you skipped it.

The Takeaway

Many of Soylent’s products are high in carbohydrates, but there are a few that may be enjoyed on a ketogenic diet, but sparingly and in moderation. 

The Soylent products that may be enjoyed in moderation include the Soylent bars, Soylent stacked, and Soylent bridge with 10 grams of net carbs or less. 

However, if you want something more “keto-friendly” I would recommend a very similar product called Sated, formerly known by Ketolent. 

Is Propel Water Keto Friendly? [Everything About Propel]

Plain water can be a drag sometimes, that’s why including something with a little bit of flavor can break up the monotony just a bit. Enjoying a Diet Coke on keto or Mio may be an option, but what about propel fitness water on keto, is it keto friendly?

Propel water may be consumed while on a keto diet without preventing or knocking someone out of ketosis. Propel flavored electrolyte water and propel powder packs have 0 carbohydrates per serving, while propel vitamin boost has only 2 grams of net carbs per serving.

In this article, I’ll go over which propel products have the most carbs, what’s in propel, whether it may be harmful to drink, if it breaks a fast, and much more.

IS PROPEL WATER KETO FRIENDLY PINTEREST

Can You Drink Propel On Keto?

It’s natural for people to want to add a little sweetness or other flavor profiles while following a ketogenic diet. Sugar-free drinks like crystal light and propel fitness water is a great way to get that fix while following a ketogenic diet.

What’s even better is that propel, especially the electrolyte version, which has a decent amount of sodium and potassium compared to other “electrolyte” enhanced beverages.

Since propel is flavored with Sucralose, better known by the brand name Splenda, it contains virtually zero calories, therefore zero carbohydrates (or at least almost zero). Want to find out exactly how? It’s precisely the same reason how diet sodas have no calories.

Many people following a ketogenic diet are looking for ways to add a little flavor into their day, and I don’t blame you.

Here are a few other articles you may want to read.

How Many Carbs In Propel Water?

Propel unflavored water, powder packs, and flavored electrolyte water all have zero carbohydrates. This makes propel water perfectly acceptable to drink while following a ketogenic diet.

Propel’s new line, propel vitamin boost, does have carbohydrates, but it only clocks in at 2 grams of net carbs per bottle and enhanced with Vitamins B, C, and E.

PROPEL VITAMIN BOOST NUTRITION KETO FRIENDLY

What Is Propel Water Sweetened With?

All of propel waters are sweetened with Sucralose, popular known by the brand name Splenda.

However, the unflavored water has no sweeteners, and their new line propels vitamin boost is mainly sweetened with stevia, a natural sweetener, also with a little bit of organic cane sugar.

 The sugar in propel vitamin boost explains the 2 grams of carbohydrates per bottle compared to the others but isn’t in any significant amount. Just be sure to add it to your total daily carb allotment. 

What Are Propel’s Different Flavors?

Propel has three major types of flavored water and unflavored water:

vitamin boost, flavored electrolyte water, their powder packs, and an electrolyte infused unflavored water.

The different flavors of each are:

Propel Vitamin Boost

  • Peach Mango
  • Strawberry Raspberry
  • Apple Pear

Propel Flavored Electrolyte Water

  • Black Cherry
  • Berry
  • Grape
  • Kiwi Strawberry 
  • Lemon
  • Mandarin Orange
  • Peach
  • Strawberry Lemonade
  • Watermelon

Propel Powder Packs

  • Berry 
  • Grape
  • Raspberry Lemonade
  • Kiwi Strawberry
  • Lemon
  • Watermelon

Propel Unflavored water

  • As itself

If you're looking for propel, I've seen it at local box stores such as Costco and Sams Club near other keto friendly beverages like sparkling ice. Otherwise, if you want the packets to dump into your water bottle, you can find them online below.

What Else Is In Propel Fitness Water?

PROPEL ELECTROLYTE WATER KETO FRIENDLY

Aside from the artificial sweetener, propel fitness water doesn’t use food dyes or coloring, and gets its different flavors through by using natural flavorings.

While all of the propel fitness waters have some amount of Vitamin B, C, and E, only the new vitamin boost product line has 100% or more of the daily value (DV) of each.

Lastly, propel markets itself as fitness water, meaning all of propels products are enhanced with electrolytes, specifically sodium and potassium. 

However, if you’re drinking propel because you were told to take in additional electrolytes while following a ketogenic diet, you’re probably better off with an electrolyte supplement with a more substantial amount such as the following:

Is Propel Bad For You?

There is nothing in propel water that has any scientific evidence to support it would be harmful. 

However, there is a small study that suggests Sucralose; the main sweetener MAY elevate blood sugar and insulin levels slightly. 2

It seems as if specific individuals who don’t regularly consume artificial sweeteners had more of an adverse effect. Although, I’ve yet to see this happen in the real world. 

There are numerous other studies showing that Sucralose had no effect at all on blood glucose or insulin.2 3 4 

Artificial sweetener is often a highly debated topic, but the Food and Drug Administration (FDA) considers Sucralose safe for human consumption.

If Sucralose is something you’re trying to avoid, you may want to stick to propel vitamin water, which is sweetened with stevia.

Can You Drink Propel While Fasting

So will propel break a fast? And the answer depends on the context of which you are attempting to fast or intermittent fast.

If the primary reason which you are fasting is for weight loss, then you should be ok drinking propel waters. Intermittent fasting shows no significant benefit for weight loss compared to spreading your meals throughout the day. 5 

If intermittent fasting or fasting fits your lifestyle and you enjoy that schedule of eating, then feel free to enjoy a propel during your fasting window.

Within the context of autophagy or other health benefits, it’s probably best to stick to water only.

The Takeaway

Propel fitness water, and all the different varieties are keto friendly as can be. 

All of the propel fitness waters, except for propel vitamin boost, have zero carbohydrates and zero calories. 

Propel vitamin boost is the only propel product to contain carbohydrates, with 2 grams of net carbs per bottle.

Is Sparkling Ice Keto Friendly? [Everything You Should Know]

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.

IS SPARKLING ICE KETO FRIENDLY PINTEREST

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 keto nutrition label

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?

SPARKLING ICE KETO FRIENDLY INGREDIENTS

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. 6 

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?

Different flavors of sparkling ice keto friendly drink

As of writing this, sparkling ice currently has 17 different flavors, which are all keto friendly.

  1. Grape raspberry
  2. Black cherry
  3. Black raspberry
  4. Pomegranate blueberry
  5. Cherry limeade
  6. Strawberry watermelon
  7. Strawberry lemonade
  8. Kiwi strawberry
  9. Pink grapefruit
  10. Peach nectarine
  11. Orange mango
  12. Crisp apple
  13. Coconut pineapple
  14. Classic lemonade
  15. Ginger lime
  16. Coconut limeade
  17. 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.

Is Mio Keto Friendly? [Everything You Need To Know]

Drinking plain water can be a drag sometimes, I get it… I indulge in a flavored beverage from time to time, such as a Coke Zero. For me, it gives me something a little sweet and even helps keep my hunger manageable.

When trying to get adequate amounts of water, sometimes giving it some flavor can make the process more enjoyable. This is where water enhancers like Mio come in, but is mio keto friendly?

Yes! A single serving of Mio has zero calories and less than 1 gram of net carbohydrates. Keto-friendly varieties of Mio include Mio original, Mio energy, Mio vitamins, and Mio electrolytes.

In this article, I’ll go over the different versions of Mio, what’s in them, which ones you should stick to, and some alternatives that may be more beneficial on your ketogenic journey.

IS MIO KETO PINTEREST

Get Keto Cheat Sheet Magnets: Check it out now here

Does Mio Knock You Out Of Ketosis?

There are no ingredients in sufficient enough of a quantity, more specifically sugars and carbohydrates, that will knock you out of ketosis. 

 Being that Mio has less than 1 gram of carbohydrate per squeeze, you should generally be safe having a serving or two a day of Mio. 

However, if you have a whole bottle of Mio a day, you may potentially be ingested 9 grams of carbohydrates since there are 18 servings per container.

Mio generally lists carbohydrates as less than 1g, which means it probably has ~0.5g of carbs per serving.

What’s In Mio?

The main ingredients in Mio are:

  • Water
  • Citric Acid
  • Sodium Citrate
  • Gum Arabic
  • Sucralose (Sweetener)
  • Caffeine *
  • Potassium Phosphate *
  • Malic Acid *

*are specialty ingredients in Mio energy, Mio Vitamins, and Mio Electrolytes

While Mio has other ingredients, they usually constitute less than <2% of the ingredients found in Mio.

We’ll focus on the main ingredients down below.

IS MIO KETO NUTRITION INGREDIENTS

Water

Since ingredients are listed in order of volume, water is the first ingredient. 

Everything within Mio must be diluted into a liquid so you can squeeze it into your water 🙂.

Citric Acid

Citric acid is found naturally in citrus fruits, such as lemons and oranges. However, citric acid, commonly used as an ingredient in foods and supplements, is manufactured.

Citric acid's primary use is to act as a preservative, in addition to boosting acidity and enhancing the flavor. The same citric acid in Mio is typically the same kind you would find in a diet soda or even some dairy products.

Sodium Citrate

Similar to citric acid, sodium citrate has a “sour taste,” but as you guessed it, also has a salty taste, hence the “sodium” citrate.

Sodium citrate is used as a food additive for flavor and as a preservative in many different foods. 

Caffeine *

Mio energy primarily offers its energy benefits through caffeine, but also has tiny amounts of taurine, guarana, ginseng, and B vitamins.

Mostly found in tea, coffee, soft drinks, and chocolate, caffeine has made its way within the modern human diet. 

Caffeine is one of the most well-studied “supplements” proven to aid in performance-enhancement in addition to fat oxidation.32

Mio contains 60mg of caffeine per serving of Mio Energy.

Want to learn more about fat burners or supplements while following a ketogenic diet? Here is a no B.S. guide to both down below.

Potassium Phosphate

One of the main ingredients in Mio Electrolytes is potassium phosphate, mainly for added potassium.

One of the three primary electrolytes you should be mindful of while following a ketogenic diet, potassium is often found in keto-friendly foods such as avocados and leafy greens.

Each serving (squeeze) of Mio provides 75 mg of sodium and 35 mg of potassium. 

Compare that to one serving of frozen spinach, which contains 540 mg of potassium or half an avocado with 487 mg of potassium. 

Electrolytes are crucial on a ketogenic diet, especially during the first couple of weeks. Dehydration and a lack of electrolytes are one of the main reasons people feel tired on keto or experience symptoms of the dreaded keto flu.

Malic Acid

Another main ingredient found in Mio electrolytes is malic acid. Malic acid is a chemical found in certain fruits and wines. As a food additive, malic acid is primarily used as a flavoring agent to give it a tart taste.

How Is Mio Sweetened?

Mio’s sweetener of choice is sucralose, which is an artificial sweetener most commonly known by Splenda. 

 Sucralose, or Splenda, is a non-nutritive sweetener, which means it contains virtually no calories or carbohydrates. If you’re worried about the sweet taste of artificial sweeteners knocking you out of ketosis, no need; they are keto-friendly.  

Sucralose does not affect blood sugar and contains no carbohydrates, making it perfectly acceptable to have while following a ketogenic diet.

However, there is one sweetener in particular that people have heard they should stay away from. Is Maltitol keto friendly? Let's find out.

Is Mio Bad For You?

There is nothing inherently bad about Mio that you should be worried about. However, don’t go crazy and squeeze the whole bottle in your water. 

If you overdo it with Mio and use a bottle a day, you’ve wasted ~9 grams of your net carbohydrates for the day.

 Just remember, too much of anything isn’t a good thing. 

Even water.

Can You Have Mio On Keto?

Since Mio has no carbohydrates and no effect on blood sugar, Mio is perfectly safe to have on a ketogenic diet.

If it helps you stay hydrated, I’m all for having people use water sweeteners like Mio and Crystal Light to flavor their water on keto. 

Can You Drink Mio While Intermittent Fasting?

People often ask, will mio break a fast? Mio WILL break a fast, but context is essential when asking this question.

Are you intermittent fasting to stimulate autophagy and other health benefits? Then skip the Mio and drink plain water.

Are you intermittent fasting to expedite weight loss? Mio is excellent as there is nothing inherently more beneficial to intermittent fasting for weight loss versus had you eaten the same amount of calories over the day. 

Unless intermittent fasting allows you to adhere to your diet better, there is no inherent benefit to intermittent fasting for weight loss purposes. 3

Eat at times of the day that fit your lifestyle and allows you to adhere to your diet. 

Will Mio Hinder Weight Loss Or Make You Gain Weight?

Mio contains virtually no calories, so it’s highly unlikely that Mio will help contribute to weight gain and hinder weight loss.

HOWEVER, since Mio does add flavor to your beverage, the sweet taste of having Mio may trigger specific individuals to crave other sugary foods and drinks.

If this is you, it may be best to stay away from items that are artificially sweetened, even if they are “keto-friendly.”

The Different Flavors Of Mio

Mio carries four different varieties, original, energy, vitamins, and electrolytes. Each one of the different types of Mio has its own flavors listed below:

All types of Mio are keto-friendly.

Mio Original

  • Cherry Blackberry
  • Mango Peach
  • Blueberry Lemonade 
  • Sweet Tea
  • Cranberry Raspberry
  • Berry Pomegranate
  • Berry Grape * my favorite
  • Lemonade
  • Fruit Punch
  • Strawberry Watermelon

Mio Energy

  • Black Cherry 
  • Tropical Fusion
  • Wicked Blue Citrus
  • Green Thunder * my favorite
  • Strawberry Pineapple Smash
  • Acai Berry Storm
  • Iced Vanilla Java (made with coffee)
  • Iced Mocha Java (made with coffee)

Mio Vitamins

Mio Vitamins offers both an artificially sweetened and a naturally sweetened version with stevia instead of sucralose.

Mio Electrolytes

How To Use Mio

You can use Mio by gently squeezing your favorite flavor into an 8oz glass of water, more water for a stronger taste, and less water if you want it more diluted.

I like to use mio in carbonated water, aka fizzy water, aka fancy water.

Where Can You Find Mio?

Mio first came out in 2011 and is manufactured by Kraft. You can find Mio at nearly every grocery store or purchase it online. 

If you’re looking to try Mio for the first time, I would suggest trying a variety pack so you can find which flavors you enjoy. 

What Are Some Alternatives To Mio?

There are quite a few “water enhancers” or water alternatives like propel water on the market, but depending on what you are looking for, there are similar alternatives.

 In my opinion, the vitamin and electrolyte versions don’t offer much in terms of added vitamins or electrolytes. If you’re looking for a water enhancer for one of these purposes, I’d look elsewhere as I’ll list a few down below. 

For straight water enhancement, meaning you just want to flavor your water, here are a few:

Of those listed above, Zip Fizz, Keto Vitals, and LMNT have the most amount of potassium per serving of what I've tried and liked, and they have great flavors to boot.

The Takeaway

All the different varieties of Mio water enhancers are keto friendly.

When it comes to their Vitamin or Electrolyte versions, there are better versions with more bang for your buck that I've listed above.