Plain water can get boring, and flavored water can make hydrating more enjoyable. This fitness water replenishes electrolytes and is low in carbs. However, only the flavors listed below are keto-approved. There is one type of Propel water to avoid, as it contains a sweetener that can negatively impact blood sugar, potentially disrupting ketosis, despite having zero net carbs.1
So before drinking Propel everyday, be sure to drink the right kind if you’re on a low-carb diet.
Is Propel Water Suitable for a Keto Diet?
Whether or not Propel is keto-friendly depends on the product’s variant one uses because the Propel brand has various product lines, including:
- Propel Electrolyte Water
- Propel Immune Support
- Propel Powder Packs.
Propel Electrolyte Water and Propel Immune Support are Keto-friendly drinks because they contain zero carbs and have no impact on blood sugar levels. Propel water is generally considered keto-friendly and approved for those following a ketogenic diet.
But Propel Powder Packets are not keto-friendly because they contain maltodextrin – an additive with a high glycemic index.
Otherwise, the drinks are sweetened with sucralose and acesulfame potassium, nonnutritive sweeteners that contain zero sugar and are calorie-free.2
Source: puhhha via Canva.com3
To reiterate, the only keto-friendly Propel flavors are:
- Propel Flavored Electrolyte water – Berry, Black Cherry, Watermelon, Strawberry Lemonade, Peach, Mandarin Orange, Lemon, Kiwi Strawberry, and Grape.
- Propel Immune Support – Orange Raspberry and Lemon Blackberry.
But, there is little research suggesting that sucralose might affect glycemic responses in some individuals.4, 5, 6 However, there is not sufficient research to conclusively render sucralose unfit for a keto diet.
If an individual has worries about sucralose, they might want to test their blood sugar levels before and after taking Propel electrolyte water to see if there are changes.
How Many Net Carbs Does Propel Contain?
The number of net carbs in Propel determines whether it is keto-friendly, depending on the flavor. Remarkably, Propel Electrolyte Flavored Water, Immune Support, and Propel powder packs all contain zero net carbohydrates and zero calories.7 That makes Propel electrolyte water suitable for quenching thirst and sugar cravings while replenishing electrolytes lost in sweating. The best part, it doesn’t kick one out of ketosis.
- Propel Electrolyte Flavored Water: 0g net carbs
- Propel Immune Support: 0g net carbs
- Propel Powder Packs: 0g net carbs (zero carbs doesn’t always mean keto since maltodextrin may impact blood sugar)
Is Propel Powder Keto Approved?
While Propel fitness water is keto (low-carb), Propel Powder is not keto approved. The powder packets are sweetened with maltodextrin and have zero carbohydrates. However, maltodextrin has a high glycemic index, which impacts ketosis adversely.5 So, individuals following the keto diet should avoid Propel Powder despite if having zero carbs.
The keto-unfriendly Propel powder has various flavors, including Berry, Watermelon, Kiwi strawberry, and Grape.
The good news is that there are plenty of other Propel options for getting the daily dose of vitamins and minerals while on the keto diet. Propel electrolyte water and Propel Immune Support are keto-acceptable and tasty options for replacing plain water.
Is Drinking Propel a Good Alternative to Water?
Well, it depends. Propel is a sports drink and may be better than water on occasions of intense activity to help replenish the electrolytes lost via sweating. It’s great for individuals on workout plans, sweating buckets, and losing lots of electrolytes during exercise.
Plus, Propel has many flavors to choose from, so it’s easier to drink down when craving something sweet. It is suitable for adding variety to one’s stack of beverages and satisfying sugar cravings while on keto.
But that doesn’t mean that people should use it as their go-to source of hydration if just hanging out at the mall or reading a book in bed. In reality, it’s no better than plain old water if a person is not intensely exercising.
When it comes down to it, regular water is still the best source of hydration. It’s calorie-free and has no sugar or artificial sweeteners. While Propel does replenish electrolytes lost during intense exercise, it’s not as beneficial for people who aren’t exercising intensely or sweating a lot.
Also, there are reservations about the excessive consumption of sucralose – which is an artificial sweetener. Some studies link sucralose to increased blood sugar and insulin levels in some people.4 However, there is no sufficient research to substantiate these claims.
Another study suggests that sucralose in Splenda might alter gut bacteria and interfere with carbs tolerance.8 Thus, moderation is key when using Propel instead of regular water.
The bottom line is, water is still the supreme source of hydration.
Propel Nutrition Facts & Ingredients
Propel water and powder packs contain multiple ingredients.7 Here are the main ones:
- Water: Helps in hydration.
- Salt: Source of sodium.
- Nonnutritive Sweeteners: Propel contains sucralose and acesulfame potassium – artificial sweeteners with zero carbs and zero calories.
- Electrolytes: The drink is rich more sodium and potassium, essential for maintaining the body’s electrolyte balance.
- Added Vitamins and Minerals: Propel is rich in essential vitamins such as Ascorbic Acid (Vitamin C) and B-Vitamins. It also has Zinc which promotes a strong immune system.
- Preservatives: Propel contains several FDA-approved preservatives like Maltodextrin in powder packs, citric acid, salt, calcium disodium EDTA, and sodium hexametaphosphate.
- Gluten-Free: Propel is suitable for any person taking a gluten-free diet.
Propel Electrolyte Water Nutrition Facts
| Serving Size 12 fl oz (360ml) Amount per Serving | %Daily Value* |
| Calories 0 | |
| Total Fat 0g | 0% |
| Sodium 160mg | 7% |
| Total Carbohydrates 0g | 0% |
| Total Sugars 0g | |
| Includes 0g Added Sugars | 0% |
| Protein 0g | |
| Potassium 40mg | 0% |
| Vitamin C 18mg | 20% |
| Vitamin E 1.8mg | 10% |
| Niacin 7.2mg | 45% |
| Vitamin B6 0.7mg | 40% |
| Pantothenic Acid 3.6mg | 70% |
*Percentage Daily Values are based on a 2,000-calorie diet.
Propel Immune Support Nutrition Facts
| Serving Size 12 fl oz (360ml) Amount per Serving | %Daily Value* |
| Calories 0 | |
| Total Fat 0g | 0% |
| Sodium 160mg | 7% |
| Total Carbohydrates 0g | 0% |
| Total Sugars 0g | |
| Includes 0g Added Sugars | 0% |
| Protein &0g | |
| Potassium 40mg | 0% |
| Vitamin C65mg | 70% |
| Vitamin E 1.8mg | 10% |
| Niacin 6.4mg | 40% |
| Vitamin B6 0.7mg | 40% |
| Pantothenic Acid 3.6mg | 70% |
| Zinc2.3mg | 20% |
*Percentage Daily Values are based on a 2,000-calorie diet.
Propel Powder Pack Nutrition Facts (Not Keto Due to Maltodextrin)
| Serving Size 1 Packet (2.4g) Amount per Serving | %Daily Value* |
| Calories 0 | |
| Total Fat 0g | 0% |
| Sodium 160mg | 7% |
| Total Carbohydrates 0g | 0% |
| Total Sugars 0g | |
| Includes 0g Added Sugars | 0% |
| Protein 0g | |
| Potassium 70mg | 0% |
| Vitamin C24mg | 25% |
| Vitamin E5.4mg | 35% |
| Niacin 6.4mg | 460% |
| Vitamin B61mg | 60% |
| Vitamin B12 0.5mcg | 20% |
| Pantothenic Acid 3.6mg | 100% |
*Percentage Daily Values are based on a 2,000-calorie diet.
Is Propel Healthy for You or Bad for You?
Propel is a keto-accepted drink that delivers the health benefits found in traditional sports drinks without triggering a significant increase in blood sugar or calories. However, it also contains artificial sweeteners which raise concerns about possible health side effects.
Source: JackF via Canva.com9
Health Benefits of Propel: Propel water offers more than hydration. It’s a nutrient-rich beverage that fits pretty well into keto nutrition. Some of Propel’s health benefits include:
- Low in Calories: Propel has 0-5 calories per serving, making it a great option for those following weight loss rules.
- Zero Carbs: Propel contains 0g total carbs and 0g total sugars. It uses artificial sweeteners, sucralose, and acesulfame potassium, which are sugar-free. The drink doesn’t have added sugars and it’s 100%keto-approved.
- Source of Electrolytes: Propel has Gatorade-level electrolytes which are essential for maintaining homeostasis.7 It contains 160mg of sodium and 40mg of potassium per 12 oz, making it perfect for electrolyte replenishment while on keto.
- Source of Vitamins and Minerals: Propel contains vitamin B, which is essential for energy metabolism. It also contains antioxidant vitamins C & E, which help protect the body from free radicals. The Zinc in Propel Immune Support is essential for a healthy immune system.
Downsides of Propel: Propel also has some drawbacks:
- Artificial Sweeteners: Propel contains artificial sweeteners sucralose and acesulfame potassium (Ace-K). Although they are sugar-free and approved by FDA, they are not free from controversies. A study shows that Ace-K affects the gut microbiome and body weight increase in CD-1 mice.10
Some people choose to avoid these sweeteners because they might have potential health side effects. As such, it’s advisable to consume Propel in moderation.
- Additives: Propel contains Sodium hexametaphosphate, an additive that helps protect the beverage’s flavor. While the additive is FDA-approved for limited standard use, research suggests it can have side effects if consumed at a high concentration (10%).11
Keto Friendly Water Flavor Packets Instead of Propel Powder Packets
Propel powder packets are not keto-approved because they contain the additive maltodextrin which has a high glycemic index. The powder is also not ideal for weight loss diets. As such, people taking a ketogenic diet might consider keto-friendly water flavor packets to add taste to their water on the go. Below are the top picks for water flavor packets.
- Stur: This product is a natural flavor enhancer that makes plain, boring water delicious and exciting. And it’s perfect for keto-friendly water flavoring because it has no artificial ingredients and only 0 grams of net carbs per serving! It even has 100% of the daily vitamin C requirements!
- True Lemon: These packets are keto friendly water flavor packets perfect for adding a splash of flavor to water when on the go. The flavorings are extracted from real citrus fruits, so no artificial sweeteners or added sugar. They are also zero calories and fewer than 1g total carbs per serving, so it’s a great way to add some zest while on Keto.
- Mio: This brand is a popular keto friendly water enhancer. It’s perfect for sweetening up water without adding any carbs or calories. It contains sucralose, an artificial sweetener. That means that individuals on keto and wondering if Mio keto if approved, should use it in moderation to stay in ketosis.
Keto Water Flavoring Alternatives
Water is the safest keto-friendly drink for hydration. However, drinking plain water regularly can be monotonous when following a ketogenic diet. Therefore, it’s worth exploring other keto water flavoring alternatives, including Propel.
Source: mediaphotos via Canva.com12
Perfect Keto Perform Sports Drink (Lemon): Perfect Keto Perform is a keto-friendly electrolyte drink that’s popular on keto diets. It contains medium-chain triglycerides (MCT), a fat that helps the body stay energized during workouts and keeps the body from breaking down muscle for energy. Perfect Keto Perform also has 3g saturated fat and less than 1g total carbs, which makes it keto-approved.
Roar Georgia Peach Enhanced Water: This keto-friendly drink contains electrolytes, antioxidants, and B-Vitamins. It is perfect for hydrating the body, replenishing electrolytes, and offering protection from free radicals. It contains 10 calories and 5g of total carbohydrates per 8 oz, of which 1g is the total sugar. As such, individuals can stay on ketosis while using this drink in small portions.13
Bai Flavored Water: Bai drinks are keto-friendly beverages made from coffee fruit. The brand offers a variety of drinks with different flavors, sweetened with Stevia and Erythritol (plant-based sweeteners). The drinks are super-rich in antioxidants, which makes them extremely healthy for people on keto nutrition. Plus, they contain 2g net carbs per bottle, making them keto-acceptable.
Propel fitness water is a popular drink with zero carbs and zero calories. It contains artificial sweeteners (sucralose and acesulfame potassium) that typically do not spike blood sugar levels for most individuals. Therefore, Propel water is keto-friendly, but Propel Powder Packs are not keto-approved.
Frequently Asked Questions
Is Propel Beneficial For Keto?
Propel is a keto-compliant drink that helps maintain electrolyte balance in the body. It has zero carbs, so it doesn’t impact blood sugar for most people.
Can You Drink Propel on Keto? Or Is Propel Keto Approved?
Propel electrolyte water is keto approved because it contains zero carbs and zero sugars. It uses artificial sweeteners – sucralose and acesulfame potassium – which are keto-approved.
Is Sucralose Keto?
Sucralose is a keto-friendly artificial sweetener for most people since it has zero carbs and zero calories. It is never absorbed into the body, but it comes out directly through urine.
Do Artificial Sweeteners Spike Insulin?
There is no evidence that artificial sweeteners like sucralose and Ace-K don’t impact insulin. As such, they are keto-accepted substitutes for regular sugar.
Does Propel Break a Fast?
Propel doesn’t break a fast if the goal of fasting is weight loss. But if the fasting is strictly for autophagy, it’s a good idea to stay from Propel since it has artificial sweeteners.
References
1mihailomilovonavic. Canva. Accessed 13 April 2023. <https://www.canva.com/photos/MAEJON0IFQs-female-athlete-drinking-water-from-pink-bottle/>
2Nichol, A. D., Holle, M. J., & An, R. (2018). Glycemic impact of non-nutritive sweeteners: a systematic review and meta-analysis of randomized controlled trials. European journal of clinical nutrition, 72(6), 796-804. <https://pubmed.ncbi.nlm.nih.gov/29760482/>
3puhhha. Canva, 20 April 2019. Accessed 13 April 2023. <https://www.canva.com/photos/MADaumWmAhQ-woman-drinking-water-after-running-/>
4Pepino, M. Y., Tiemann, C. D., Patterson, B. W., Wice, B. M., & Klein, S. (2013). Sucralose affects glycemic and hormonal responses to an oral glucose load. Diabetes care, 36(9), 2530-2535 <https://pubmed.ncbi.nlm.nih.gov/23633524/>
5Hofman, D. L., Van Buul, V. J., & Brouns, F. J. (2016). Nutrition, health, and regulatory aspects of digestible maltodextrins. Critical reviews in food science and nutrition, 56(12), 2091-2100. <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4940893/>
6Propel Products <https://www.propelwater.com/products>
7Bian, X., Chi, L., Gao, B., Tu, P., Ru, H., & Lu, K. (2017). Gut microbiome response to sucralose and its potential role in inducing liver inflammation in mice. Frontiers in physiology, 8, 487 <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5522834/>
8Arneson, W. (2014). Electrolytes: The salts of the earth. Laboratory Medicine, 45(1), e11-e15. <https://doi.org/10.1309/LM24GWIUEXOKN7AP>
9JackF. Canva. Accessed 13 April 2023. <https://www.canva.com/photos/MADnAnb28cI-man-is-consumering-bottles-with-water/>
10Bian, X., Chi, L., Gao, B., Tu, P., Ru, H., & Lu, K. (2017). The artificial sweetener acesulfame potassium affects the gut microbiome and body weight gain in CD-1 mice. PloS one, 12(6), e0178426 <https://pubmed.ncbi.nlm.nih.gov/28594855/>
11Lanigan, R. S. (2001). Final report on the safety assessment of Sodium Metaphosphate, Sodium Trimetaphosphate, and Sodium Hexametaphosphate. International journal of toxicology, 20, 75-89. <https://pubmed.ncbi.nlm.nih.gov/11766135/>
12mediaphotos. Canva, 20 April 2019. Accessed 13 April 2023. <https://www.canva.com/photos/MAEEVGhEQCQ-choosing-mineral-water/>
13Magnuson, B. A., Carakostas, M. C., Moore, N. H., Poulos, S. P., & Renwick, A. G. (2016). Biological fate of low-calorie sweeteners. Nutrition Reviews, 74(11), 670-689. <https://pubmed.ncbi.nlm.nih.gov/27753624/>