What is Mio?
Sometimes, drinking plain liquid water can be boring. Fortunately, there are plenty of alternatives available, and one of the most popular is Mio. Mio is marketed as an enhancer to liquid water. It means “mine” in Spanish and Italian, and it has become a popular way for people to change the flavor of liquid water. At the same time, if you are following the keto diet, is this something you can use? Mio is designed to make water taste a bit sweeter, so does it have a lot of carbs? In addition to being kosher and vegetarian-friendly, it is also keto-friendly.
What are Mio Ingredients?
The exact ingredients in Mio can change depending on the flavor you pick, but there are several common ingredients. The following ingredients are found in every flavor of Mio. They include:
- Gum arabic
- Sucralose, which is a sweetener
- Sodium citrate
- Citric acid
There are a few other ingredients that may be added to Mio depending on the flavor you choose. These include caffeine, potassium phosphate, and malic acid. For example, these ingredients may be found in Mio energy, Mio vitamins, and Mio electrolyte offerings.
What are the Different Flavors of Mio?
There are countless flavors from which to choose. Some of the most popular include lemonade and black cherry; however, there are a few specialty options as well. If you are interested in finding the best flavor to meet your needs, you may want to take a look at online shops. You may be able to purchase a variety pack that comes with numerous flavors without having to buy them all individually. This could be a way for you to try multiple flavors without having to spend an exorbitant amount of money.
How Many Carbohydrates are in Mio?
Even though you should always read the nutrition facts, particularly on new flavors, Mio does not contain any carbohydrates. Here are the nutrition facts for one flavor, fruit punch. They include:
- It does not contain any calories
- It does not contain any fat
- It does not contain any cholesterol
- It does not contain any sodium
- It does not contain any potassium
- It does not contain any carbohydrates
- It does not contain any fiber
- It does not contain any protein
Clearly, this is not something that contains any carbohydrates or sugar. Is Mio low carb? Yes, as it does not contain any at all.
Can Mio kick you out of Ketosis?
Because there are no carbohydrates in Mio, this is not something that is going to kick you out of ketosis. Again, Mio releases new flavors regularly. Because the ingredient profile can change depending on the flavor you pick, you should always read the nutrition facts to make sure there are no carbohydrates. As long as there are no carbohydrates in that specific flavor, you can consume as much of it as you want without having to worry about knocking your body out of ketosis.
You do need to think about what you are adding Mio to. If you are adding it to water, you do not have anything to worry about; however, if you are adding it to other drinks, make sure those drinks do not contain any carbs. Otherwise, you could consume carbohydrates without knowing it.
Can Mio Cause Weight Gain?
No, it would be highly unusual for Mio to cause weight gain. It does not contain any calories, so it should not have any impact on your weight. Furthermore, if you decide to drink water as a replacement for other liquid calories, such as soda or sports drinks, you may actually lose weight. There are a lot of people who are struggling to give up Gatorade and soda when they transition to the keto diet. By adding Mio to your liquid water, you may be able to overcome this hurdle. That way, you can remove liquid calories from your diet, making it easier to lose weight.
Of note, you need to be careful with sucralose. This is not something that is going to cause weight gain, but there are some people who get GI distress when they consume too much sucralose. This is something that impacts different people in different ways, so you may want to be careful with how much you add to your drink.
Does Mio affect Insulin Levels?
This is still something that is an active area of research, but it is possible for Mio to affect insulin levels. Initially, researchers believed that artificial sweeteners were not digested by the body. Therefore, they did not unpack blood sugar or insulin levels. In reality, this is not the case.
There are studies that have taken place in humans and animals that have clearly shown that sucralose can be partially digested by the body. Then, when sucralose is digested by the body, it has the potential to alter blood glucose and insulin levels.
This is particularly important for people who are trying to manage diabetes. If you are concerned that you have diabetes, or if your doctor has told you you are at risk of developing diabetes, you need to be careful with how much Mio you consume. It contains sucralose, which is an artificial sweetener, and it has the potential to impact your blood sugar and insulin levels.
How Can You Use Mio on a Keto Diet?
If you are interested in using Mio on a keto diet, there are several ways you can use it. These include:
Water Flavor Enhancer
Of course, one of the first ways you can use Mio on the keto diet is as a way to enhance liquid water. There are a lot of people who try to drink only water when they are on the keto diet. Even though this is ideal, it can make it harder for people to stick to the restrictions of the keto diet. One of the ways to make this easier is to add Mio. The good news is that there are no guidelines regarding how much Mio to add to your water. You are free to squirt a little, or you can squirt a lot. You may even want to mix multiple flavors together if you are really adventurous. Always look at the ingredients in flavors you try for the first time. Make sure there aren’t any carbs in the ingredients.
Mio Keto Slushy
Another option is to use Mio to make a keto slushy. A keto slushy is a tasty cold treat that is perfect on a hot day. Fortunately, keto slushies are very easy to make. All you need is a blender and access to water and a freezer. Here is a simple recipe:
- Pour a quarter of a cup of water
- Add one cup of ice
- Add five to ten drops of Mio water enhancer, using a flavor of your choice
Take all of the ingredients and add them to a blender. Hit the button and let the blender go for a few seconds. The longer you let the blender go, the thinner the slushy will be. If you want the slushie to be thicker, use more ice, less water, and don’t blend everything as long.
You can also play around with the amount Mio you add to the slushy. This can make a significant difference in the taste of the slushy itself.
Mio Flavored Keto Cocktails
You might even be interested in creating a keto cocktail. Some keto-friendly cocktails even contain alcohol! Here is an easy one to follow. The ingredients include
Measure one ounce of white rum or vodka and pour it into a glass, making sure it does not contain any carbs.
- Squirt a few drops of your favorite brand of Mio to add some flavor.
- Fill up the rest of the glass with club soda. If you want to use another flavor, you may want to use some Zevia, which is ideal for the keto diet.
- Take everything and pour it over some ice to enjoy.
If you don’t want to make this with any alcohol, you can swap out the white rum or vodka for another mixer. If you decide to make a substitution, make sure the substitution you choose does not have any carbohydrates in it.
These are just a few of the many ways you can use Mio on the keto diet. If you are tired of drinking liquid water over and over again, consider adding Mio to your drinks. Make sure you look at the other ingredients in the cocktails you make to ensure you are not knocking your body out of ketosis.
Is Mio Keto or Not?
Ultimately, Mio is compatible with the keto diet. This is marketed as a liquid water enhancer, and it comes in multiple flavors. You can squirt a little or a lot in your liquid water to alter the flavor. This is particularly helpful for people who are trying to get rid of liquid calories, such as Gatorade and soda. Because Mio does not contain any carbohydrates, it is compatible with the keto diet. The flavor enhancement from Mio comes from sucralose, which is an artificial sweetener. Even though sucralose itself is not going to knock you out of ketosis, it is digested by the body, and it has the potential to alter your blood sugar and insulin levels. Therefore, if you are trying to manage diabetes, it is important for you to keep a close eye on how much Mio you consume.
Mio releases new flavors regularly, and some of them have different ingredients. Therefore, you should always take a look at the nutrition facts before you decide to add Mio to your water.
Struggling with staying in ketosis on a low-carb ketogenic diet? Discover 11 simple and easy tips to get back into ketosis