Is Orange Squash Keto Friendly? A Beginner's Guide
As the ketogenic diet explodes in popularity as a low carb, high fat way of eating for weight loss and health, many are wondering - can I still enjoy sweet tasting orange squash on keto? Let's analyze the carb count and ingredients to see if orange squash can fit into a ketogenic lifestyle.
What is Orange Squash?
Orange squash is a concentrated syrup made from orange juice, water and sometimes sweeteners. It is diluted before drinking to make a sweetened orange juice beverage. Brands like Robinsons and MiWadi are popular orange squashes in the UK and Ireland.
Squash offers characteristic fresh, zesty orange flavor. But with around 7 to 15 grams of natural sugars per 100ml when diluted, is it too high in carbs for the ultra low carb keto diet?
Why Sugar Content Matters on Keto
The ketogenic or "keto" diet is based on restricting daily net carb intake to 20-50 grams per day. This very low carbohydrate allowance switches the body into nutritional ketosis - where ketones produced by burning fat become the primary fuel source.
Being in ketosis is key to keto benefits like boosted energy, mental clarity, weight control and better health markers. Consuming too many carbs kicks you out of fat-burning mode.
That's why sugars and other high carb foods like grains, starchy veggies, fruits and sweets are restricted or eliminated altogether.
Calculating Net Carbs in Orange Squash
To determine if orange squash fits into your daily keto carb allowance, you have to examine the net carb counts in typical servings.
Total carbohydrates minus fiber content equals net digestible carbs that impact ketosis. While an 8 ounce glass of orange squash can contain 15-30 grams total carbs, some comes from non-digestible fiber.
Diluted, Unsweetened Orange Squash
Diluting 100% orange squash 1 part concentrate to 9 parts water as package instructions provide around 7 grams net carbs per 8 ounce serving. This allows it to potentially fit into keto diets with higher carb tolerances.
Sweetened and Premium Orange Squashes
However, many commercial orange squashes also contain added sugar, sweeteners, juices and ingredients for thickness. These can up the carb counts to 15-20+ net grams per glass - too high for standard keto.
What About Low Carb & Diet Orange Squashes?
Recently, select brands have introduced low sugar and lower calorie "diet" orange squash options catering to the UK's rising interest in low carb diets.
Reformulated with alternative sweeteners and less fruit juice, some labels claim just 2-4 grams net carbs per serving from sugar alcohols and stevia instead of sugar.
The Issue with Sugar Alcohols on Keto
But there's a catch. Sugar alcohols like sorbitol and maltitol still impact blood sugar and insulin for some. Over half the carbs may need counting - putting net carbs back up to near non-diet squash.
Furthermore, excess sugar alcohols notorious for causing digestive upset and stalling weight loss stall.
Making Your Own Low Carb Orange Squash
The best way to control carb counts in orange squash is making your own simple syrup base at home. Using an all-natural, low glycemic sweetener like erythritol or stevia derived rebiana brings net carbs down to just 1 gram per serving.
Combining the sweetener with real orange zest and juice enables you to recreate that fresh, vibrant taste with little impact on ketosis. Herbal muddles, spices like cinnamon and low carb thickeners can also customise texture and flavor.
Potential Benefits of Orange Squash on Keto
When enjoyed occasionally in moderation, some types of orange squash may be able to fit into a keto eating plan. Aside from taste variety, potential benefits include:
Vitamin C Content
Orange squash supplies vitamin C, an immune boosting antioxidant. This offsets one common nutrient concern on very low carb diets.
Hydration Helper
The sweet taste motivates some to drink more fluids compared to plain water. Staying hydrated is critical on keto to feel your best and avoid dehydration side effects.
Morale Booster
Finally, the sweet citrusy flavor offers variety for taste buds and gives carb cravings a low sugar outlet. This can boost morale needed to sustain very low carb keto eating long term.
Tips for Incorporating Orange Squash into Your Keto Diet
Ready to try adding some orange squash into your ketogenic approach? Here are some best practice tips:
1. Carefully Check Labels & Counts
Scrutinize nutrition labels closely to calculate exactly how many net carb grams from all sweeteners are in each serving. This determines if it fits your individual carb limit and impact on ketosis.
2. Stick to Small, Occasional Servings
Have no more than one small glass (6-8 oz) just 1-2 times per week maximum as a keto treat. Overindulging in orange squash's natural and added sugars quickly uses up daily totals best allotted for more nutrient-dense real foods.
3. Time Intake Strategically
Consume orange squash servings just before or after workouts. Muscle glycogen depletion from exercise helps pull sugar from the bloodstream for recovery. This mitigates blood sugar spikes that disrupt ketosis.
4. Stay Hydrated
Always remember to drink enough water and electrolytes like bone broth and mineral supplements throughout the day as well. Avoid replacing all fluids with sweet drinks.
5. Respond If Weight/Health Stalls
Pay attention to hunger cues, cravings, energy lulls, weight plateaus or other signs indicating even minimal carb intake from orange squash is impacting ketosis and metabolism for your biochemistry.
The Bottom Line
When consumed judiciously by followers able to maintain nutritional ketosis, occasional small amounts of unsweetened orange squash can add flavor diversity to keto. But those sensitive to sugars or sweeteners risk getting knocked out of fat burning mode.
Sticking to a homemade, lower glycemic sweetener squash recipe enables control over net carbs. But as with all higher sugar drinks, restraint is needed to avoid overconsumption that could counteract keto's many benefits.
FAQs
Is diet orange squash keto approved?
Not necessarily. While lower calorie diet orange squashes use alternative sweeteners like sugar alcohols to reduce carb counts, these can still affect blood sugar and ketosis. Over half the carbs may need counting. Making your own allows control over ingredients.
What can I use to sweeten homemade orange squash drinks?
The best keto-friendly orange squash sweetener options are erythritol or stevia. These certified low glycemic sweeteners add sweet taste with minimal impact on blood sugar and net carbs.
Can I drink orange squash daily on keto?
No, orange squash should be limited to occasional small servings just 1-2 times per week max when doing keto. Even with low glycemic sweeteners, overindulging can quickly use up daily net carb allowance better spent on nutrient-rich foods.
Will orange squash kick me out of ketosis?
It's possible, especially for those sensitive to sugars/sweeteners. Just one 8 ounce serving of regular commercial orange squash can provide up to 20 grams net carbs - nearing or exceeding the daily keto limit. This is enough to disrupt ketosis for many strict followers.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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