Monster energy drinks have become incredibly popular over the past couple of decades, providing a quick burst of energy from caffeine, sugar, and other ingredients. The iconic green Monster cans are recognizable worldwide, but Monster has expanded its offerings to include many different varieties and flavors.
One of the most popular alternatives to the original Monster is the white Monster energy drink. White Monster contains the Monster Energy Blend but has a lighter taste compared to the green original. Many people prefer white Monster as a lower calorie option, but does it still contain carbs like a regular energy drink?
What is Monster Energy?
Monster energy drinks were introduced in 2002 by Hansen Natural Company (now Monster Beverage Corporation). The original green Monster contained a blend of caffeine, sugar, taurine, ginseng, guarana, and B vitamins.
Monster energy drinks promise to provide an energy boost from ingredients like caffeine, amino acids, electrolytes, and B vitamins. The caffeine content in a standard 16 oz green Monster can is approximately 160 mg (similar to a grande Starbucks coffee).
Monster energy is marketed as a supplement beverage rather than a soda, but like most sodas it contains a substantial amount of added sugar. The original green Monster has 54 grams of sugar per 16 oz can.
Over the years, Monster has introduced many different varieties including low calorie options. White Monster is one of the most popular low calorie varieties, advertised as having only 10 calories and 2 grams of sugar per 8 oz serving.
Nutrition Facts for White Monster
Here are the nutrition facts for an 8 oz serving of white Monster energy drink:
| Nutrient | Amount |
|---|---|
| Calories | 10 |
| Total Fat | 0 g |
| Sodium | 200 mg |
| Total Carbohydrate | 2 g |
| — Sugar | 2 g |
| Protein | 0 g |
As you can see, a serving of white Monster contains 2 grams of total carbohydrates, coming entirely from 2 grams of sugar.
So does this mean white Monster is low carb or no carb? Let’s take a closer look at what these nutrition facts tell us.
Are 2 Grams of Carbs Considered Low Carb?
What constitutes a low carb beverage or food can be subjective, but generally less than 3-5 grams of net carbs per serving is considered low. Net carbs refer to the total carbohydrates minus fiber content.
Since white Monster has 2 grams of carbs that are all sugar with no fiber, the net carbs would also equal 2 grams.
Most health experts define a low carb diet as limiting net carbs to 20-50 grams per day. On a strict low carb or keto diet, staying under 20-30 net carbs is typical.
With only 2 grams of net carbs from sugar, a serving of white Monster can reasonably be considered low carb. This makes it a good energy drink option for low carb and keto dieters compared to the 54 grams of sugar in regular Monster.
It’s important to keep the serving size in mind, as the nutrition information is based on 1 can (8 oz). Drinking a larger 16 oz white Monster would provide 4 grams of carbs from sugar. Still low but not as carb-free as the labelling might imply.
Ingredients in White Monster
To understand where the 2 grams of carbs comes from, let’s examine the ingredients in white Monster energy drink:
– Carbonated water
– Citric acid
– Natural flavors
– Sodium citrate
– Monster energy blend (taurine, caffeine, glucuronolactone, inositol)
– Calcium disodium EDTA
– Sucralose
– Potassium sorbate
– Acesulfame potassium
– Niacinamide
– Vitamin B6
– Vitamin B12
– Zinc gluconate
The main sweeteners used in white Monster are sucralose and acesulfame potassium (ace-K). These are artificial sweeteners that provide sweetness without significant calories or carbs.
The 2 grams of sugar comes from the small amounts of sucralose and ace-K needed to sweeten white Monster. So while not completely zero carb, the carb content is negligible at 2 grams per serving.
For most low carb diets, this would be considered a keto-friendly drink choice. However, there are a few other factors to consider with white Monster and potential effects on ketosis.
Factors That May Impact Ketosis
On a ketogenic diet, the goal is to reach and maintain a metabolic state of ketosis. This is achieved by restricting carb intake to induce fat burning.
Will drinking white Monster impact ketosis or affect ketone levels? Here are some factors to consider:
– Caffeine – The caffeine content of white Monster may provide an extra energy boost but also cause some side effects like jitteriness. High caffeine intake can sometimes affect ketone readings.
– Sweeteners – Sucralose and ace-K are generally considered keto-friendly sweeteners, but some report stalling weight loss with heavy artificial sweetener use.
– Insulin response – Artificial sweeteners may cause an insulin response in some people, which could temporarily reduce ketone levels. However, the sucralose and ace-K amounts are low in white Monster.
– Electrolytes – White Monster does not contain any added sodium or potassium, which are important electrolytes on a keto diet. Supplementing with electrolytes from other sources may be beneficial.
– Hydration – Energy drinks have a diuretic effect and can lead to dehydration, which concentrates ketones and leads to higher readings. Staying well hydrated is important.
– Caffeine tolerance – Those with high caffeine tolerance may rely on multiple white Monsters per day to maintain energy. High amounts of caffeine and artificial sweeteners may hinder ketosis.
The general consensus is that white Monster, when consumed in moderation, is keto-friendly and unlikely to significantly impact ketone levels for most people. However, individuals may respond differently.
Low Carb Energy Drink Alternatives
If you want to limit or avoid artificial sweeteners, here are some lower carb and keto-friendly energy drink options:
– Caffeinated sparkling water (like La Croix) – adds carbonation without sweeteners
– Sugar-free Red Bull – also uses sucralose but no ace-K
– Zevia energy drinks – sweetened with stevia instead of artificial sweeteners
– Celsius energy drinks – uses sucralose and contains essential vitamins
– Bang energy drinks – sweetened with sucralose but also contains BCAAs and creatine
– Xtend energy powder – can add to water for an energy boost from amino acids
– Mio energy water enhancer drops – customizable energy drink addition
– Ketolent energy powder – keto meal replacement with caffeine and MCT oil powder
– Bulletproof coffee – provides caffeine kick from adding butter and MCT oil to coffee
The options above all contain minimal carbs and sugars, making them suitable for a low carb or ketogenic diet. As with any energy drink, moderation is still key to avoid going overboard on caffeine or stimulants.
Can You Drink White Monster on Keto?
Based on the low carb and low calorie nutrition content, white Monster can definitely fit into a keto diet when consumed in moderation. The small amount of sucralose and ace-K is unlikely to disrupt ketosis for most people.
Potential benefits of drinking white Monster on keto:
– Provides energy and mental focus from caffeine without affecting ketosis
– Contains electrolytes like sodium and potassium to replenish what’s lost on a keto diet
– Low calorie and low carb allow it to fit into daily macronutrient targets
– Can help with energy levels during the keto flu adjustment period
– Gives a bubbly, soda-like beverage option for variety
Downsides to keep in mind:
– Artificial sweeteners may cause cravings or stall weight loss for some people
– Adding extra caffeine on top of coffee, tea or other sources may cause side effects
– Can become habit-forming and lead to relying on energy drinks daily
– Not hydrating – may need to drink extra water to offset diuretic effect
The bottom line is that white Monster can be included as an occasional beverage in a ketogenic diet, but should not be heavily relied upon. As with any processed food or drink, whole, natural sources of caffeine and electrolytes like coffee, tea, and bone broth may be healthier go-to choices.
Tips for Drinking White Monster on Keto
If you choose to drink white Monster while following a keto diet, here are some tips to stay in ketosis and reduce potential side effects:
– Watch serving sizes – stick to 1 can (8 oz) to avoid excess carbs and calories
– Balance with water – drink extra water before and after to stay hydrated
– Get electrolytes – supplement sodium, potassium, and magnesium to replenish
– Time wisely – avoid drinking late in the day to prevent sleep disruption from caffeine
– Use occasionally – limit energy drink intake to avoid reliance or tolerance
– Check ketones – monitor ketone levels to see personal effects, if any
– Limit other sweeteners – be cautious with other keto desserts and sweets
– Read labels – avoid other high carb mixers like juice or regular soda
– Beware “energy drink creep” – increasing energy drink intake over time builds tolerance and dependency
Is White Monster Keto-Approved?
White Monster can technically be considered keto-approved, given the low carbohydrate and calorie content per serving. The small amount of sucralose and ace-K sweeteners has minimal effect on blood sugar or ketone levels for most people.
However, there are some caveats. Relying on multiple white Monster energy drinks per day to replace adequate water intake is counterproductive and may hinder keto results. The caffeine and artificial sweeteners can also cause adverse effects in some people.
For occasional intake, white Monster is a suitable keto-friendly drink option. But energy drinks should not become a dietary staple, regardless of the diet one follows.
Moderation is key, and opting for nutritious whole foods as much as possible is advised. Listen to your body’s response if adding white Monster to your keto regimen. Stay hydrated, supplement electrolytes from natural sources, and choose no-calorie flavor add-ins like lemon instead of sweeteners when possible.
The Verdict on White Monster and Keto Diets
In conclusion, white Monster can be included as part of a well-formulated ketogenic diet plan in moderation. The low calorie and low carb content from ace-K and sucralose sweeteners make it keto-approved when consumed sensibly and balanced with adequate water intake.
However, energy drinks are not required on a keto diet and their long term health impacts are still debated. While white Monster is a tasty alternative to high sugar soda, over-reliance should be avoided. Optimal hydration, electrolyte balance, and caffeine moderation are advised.
For an occasional, low carb energy boost without disrupting ketosis, white Monster is a suitable drink option for keto dieters. But it should be enjoyed responsibly and in combination with a well-rounded low carb diet and active lifestyle for best results.
