The ketogenic diet (or Keto diet) revolves around drastically reducing carbohydrate intake and replacing it with fat. This dietary shift leads to a metabolic state called ketosis, where the body burns fat for fuel instead of carbohydrates. Hydration and electrolyte balance are crucial on Keto, and choosing the right beverages is essential. This article explores the compatibility of Cirkul, a flavored water system, with the keto diet, examining its ingredients, potential benefits, and drawbacks.
Understanding the Keto Diet
The Keto diet involves consuming 55 to 70 percent of daily calories from fat, 15 to 35 percent from protein, and less than 10 percent from carbohydrates. The goal is to keep insulin levels low, promoting ketosis. In ketosis, the body produces ketones from fat, which serve as an energy source for the brain and body. Beyond weight loss, ketosis may offer benefits such as improved mental acuity, stable energy levels, and better blood sugar control.
Hydration needs increase on Keto due to its diuretic effect, causing more fluid loss through urine. Electrolytes like sodium and potassium are also flushed out, making it vital to replenish them.
Keto-Friendly Drinks: The Basics
The primary rule for Keto drinks mirrors that of Keto foods: keep net carbs low. A beverage with fewer than 5 grams of net carbs per serving is generally considered Keto-friendly, with the ideal being zero net carbs. Net carbs are calculated by subtracting fiber and sugar alcohols from total carbohydrates, as these components have minimal impact on ketosis.
What is Cirkul?
Founded in 2015, Cirkul is a system that combines a reusable plastic water bottle with flavor cartridges. The company offers bottle accessories and customizable flavor cartridge bundles. To use, you fill the Cirkul water bottle with water, insert a flavor cartridge into the lid, and adjust the flavor dial to control the intensity.
Read also: Weight Loss with Cirkul
Cirkul markets its flavor cartridges as having zero calories, all-natural flavors, and no added colors. The company refers to its flavor cartridges as "Cirkul SIPS" and offers them in 13 categories.
Cirkul and the Keto Diet
Cirkul is a zero-calorie, zero-sugar beverage cartridge that contains no animal products or significant quantities of carbohydrates, so it may be suitable for a vegan, keto, or paleo diet.
Suitability for Keto
Cirkul's zero-calorie and zero-sugar content makes it seemingly compatible with a keto diet. The lack of significant carbohydrates aligns with the low-carb requirements. It is essential to consider the ingredients used to achieve this composition.
Sweeteners Used in Cirkul
Cirkul uses sucralose, stevia, or no sweeteners at all in its flavor blends. Sucralose is an artificial sweetener, while stevia is a natural, zero-calorie sweetener.
Caffeine and Stimulants
Some Cirkul flavor categories, such as GoSip, Frosted Iced Coffee, Gateway Tea, Fission, and Inflow Energy, contain caffeine.
Read also: Easy Low-Carb Cheese Crackers
Potential Downsides and Considerations
While Cirkul may appear Keto-friendly on the surface, a closer look reveals potential issues:
Artificial Sweeteners
Cirkul flavors are sweetened with either sucralose or stevia. Sucralose, an artificial sweetener, has been linked to poorly functioning digestion because it lowers the good bacteria in the intestinal microbiome.
Other Ingredients
Cirkul Water does not specify the basic makeup of natural flavors used to make their line of different flavors. Some food product manufacturers that use the term “natural flavors” use synthetic products and processes.
Citric Acid
Citrus fruits naturally contain citric acid, and manufacturers use it to add a more citrusy flavor to their products. However, some studies suggest citric acid’s corrosive nature may adversely affect dental health.
Preservatives
The FDA allows up to only a 0.1% concentration of sodium benzoate in food products. According to the FDA, potassium sorbate is “generally safe” since it does not accumulate in the body. This chemical has also been linked to allergic reactions, especially on the skin and scalp.
Read also: Keto Calorie Counting: A Detailed Guide
Environmental Impact
The company claims to use less plastic in its product and sell a line of stainless steel bottles. However, they still sell plastic bottles, cartridges, and accessories which are not good for the environment.
Health Concerns
It also has several controversial chemicals that can cause potentially dangerous side effects, such as increasing ADHD symptoms, obesity, cardiovascular diseases, and diabetes.
Lack of Specific Diet Marketing
The company does not market its product to include specific diets and it is unknown if the product has health benefits. Check with your doctor to find out if the ingredients in Cirkul Water meet your particular dietary needs.
Healthier Keto-Friendly Drink Options
If you want a healthy beverage, consider mixing sparkling water with a small amount of fresh fruit juice or fruit pieces to give you a refreshing and delicious drink.
Water
Water is the ideal choice for hydration on any diet, including Keto. Filtered water is preferable to avoid unwanted compounds in tap water.
Lemon Water
A squeeze of lemon adds minimal calories and provides a refreshing flavor.
Iced Tea and Coffee
Unsweetened iced tea and coffee are excellent Keto-friendly options. Be mindful of added milk or cream, as they contribute net carbs.
Zero-Sugar Electrolyte Drinks
These drinks, like LMNT, provide essential electrolytes without added sugars or unnecessary ingredients.
Keto-Friendly Soda
Sodas sweetened with stevia, monk fruit, allulose, or erythritol are generally Keto-friendly.
Unsweetened Almond Milk
A low-carb alternative to dairy milk.
Tea
Including green tea, black tea, white tea, and herbal teas, offers various health benefits without adding carbs.
Bone Broth
A source of collagen protein for healthy skin, hair, and nails, with minimal carbs.
Homemade Keto Smoothies
Using ingredients like non-dairy milk, protein powder, and low-carb vegetables, these can be tailored to meet Keto requirements.
Drinks to Avoid on Keto
- Sugary Sodas: High in carbs and offer no nutritional value.
- Gatorade, Powerade, Vitamin Water, and Energy Drinks: Marketed as health products but are often loaded with sugar.
- Juices (Especially Fruit Juices): High in natural sugars and carbs.
- Most Beers: Brewed from cereal grains and packed with carbohydrates.
- Sweetened Coffee Drinks: Syrups and flavorings add significant carbs.
- Coconut water. 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.
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