Is Nature’s Twist really sugar free?

Nature’s Twist is a popular brand of flavored sparkling water that is marketed as having no sugar. With flavors like lemon, lime, and berry, Nature’s Twist aims to provide the taste of sugary sodas and fruit juices while touting the benefits of being sugar-free. But is it really free of sugar? Let’s take a closer look.

What is Nature’s Twist?

Nature’s Twist is a line of naturally flavored carbonated waters that are sweetened with natural sweeteners rather than sugar. It was launched in 2015 by the beverage company Hint Inc. as a healthy and refreshing alternative to sugary sodas and juices.

Some key facts about Nature’s Twist:

  • Comes in 12 flavors like Cherry, Grapefruit, Watermelon, Blackberry
  • Sweetened with stevia and erythritol rather than sugar
  • Zero calories and zero sugar per serving
  • Naturally flavored with fruit extracts
  • Contains carbonated water and natural flavorings
  • Gluten-free, non-GMO, kosher, vegan

The brand markets itself as a sugar-free, calorie-free alternative for health-conscious consumers looking to reduce sugar and calories in their diets. Their tagline is “Flavor without the sugar.”

Why does Nature’s Twist claim to be sugar-free?

Nature’s Twist is able to claim that it is sugar-free because it uses alternative natural sweeteners like stevia leaf extract and erythritol rather than sucrose (table sugar) to sweeten the flavors.

Stevia is extracted from the leaves of the stevia plant. It is very sweet but has no calories and does not raise blood sugar levels. Erythritol is a sugar alcohol that provides sweetness but has 95% fewer calories than sugar and does not spike blood sugar.

By using stevia and erythritol instead of sucrose, Nature’s Twist is able to provide a sweet taste without adding any sugar. This allows them to market the product as having “zero sugar” and appeal to health-conscious audiences.

The FDA requires products with less than 0.5g of sugar per serving to be labeled as “sugar-free.” Since Nature’s Twist has less than 0.5g of sucrose sugar per serving, it qualifies to make the sugar-free claim.

Ingredients in Nature’s Twist

To understand if Nature’s Twist is truly sugar-free, let’s look closely at the ingredients label:

Ingredient Purpose
Carbonated water Provides bubbly, effervescent texture
Citric acid Provides tart, acidic taste
Natural flavors Imparts fruit flavors
Stevia leaf extract Natural, calorie-free sweetener
Erythritol Low-calorie sugar alcohol sweetener
Sodium citrate Helps stabilize flavor
Potassium citrate Helps stabilize flavor
Niacinamide Essential vitamin B3
Calcium disodium EDTA Protects flavor

Looking at the ingredients list, the main sweetening agents used are stevia leaf extract and erythritol. There is no table sugar (sucrose) added. Other ingredients like citric acid, sodium citrate, and natural flavors provide the fruity taste, while ingredients like niacinamide simply add nutrients.

So while Nature’s Twist does contain sweetening agents, they are non-nutritive, natural sweeteners that allow it to make a sugar-free claim.

Are the natural sweeteners really sugar-free?

While stevia and erythritol are not sucrose or added sugars, some people debate whether they count as “sugar-free” from a nutritional standpoint. Here are some key considerations:

Stevia:

  • Extracted from the stevia leaf, so technically natural
  • Contains steviol glycosides that provide very sweet taste
  • Glyphosate residue from pesticides sometimes a concern
  • Processed into a white powder form
  • 200-400 times sweeter than table sugar
  • May alter gut bacteria in large amounts

Erythritol:

  • Sugar alcohol made from glucose
  • Absorbed but not metabolized by the body
  • Provides about 70% sweetness of sugar
  • Can cause bloating and other digestive issues in some people
  • Considered natural but highly processed

While these sweeteners go through processing and are not in the same form as in nature, they provide a sweet taste without calories or metabolic effects of sugar.

Overall, stevia and erythritol appear to be the best natural sweetening options compared to table sugar and artificial sweeteners. But individual tolerance may vary.

How much stevia and erythritol is in Nature’s Twist?

The exact amounts of stevia and erythritol used in Nature’s Twist are proprietary information. However, since they are listed as the last ingredients on the label, we know they are present in relatively small quantities.

Due to their high sweetening power, only a tiny amount of stevia extract is needed to sweeten the beverage. Erythritol also provides sweetness at low volumes.

For reference, a 12oz can of Nature’s Twist contains 15mg of erythritol. This is significantly lower than some keto or low-carb products that contain 1-3 grams per serving.

The small amounts of stevia and erythritol in Nature’s Twist mean you get just enough sweetness to balance the flavors without excess sweeteners.

How does Nature’s Twist compare to sugary sodas?

Nature’s Twist shines when compared to the amount of added sugar in regular sodas. Let’s compare a 12oz can of Nature’s Twist to a 12oz can of Coca-Cola:

Beverage (12oz can) Sugar (g) Calories
Nature’s Twist 0g 0
Coca-Cola 39g 140

As you can see, while Coke contains 39g (about 9.75 teaspoons) of added sugar providing 140 calories, Nature’s Twist has zero sugar and zero calories.

For someone looking to reduce sugar intake, Nature’s Twist provides the carbonation, flavor, and sweetness of soda without all the extra sugar and calories.

Is there a downside to these natural sweeteners?

While stevia and erythritol appear to be the best sugar-free options, there is some debate about whether they are completely innocuous. Potential concerns include:

Stevia:

  • Aftertaste from steviol glycosides may bother some people
  • High purity needed to avoid bitterness
  • Safety of long-term high intakes unknown

Erythritol:

  • Can cause digestive upset in sensitive individuals
  • High intakes may have laxative effect
  • Safety of long-term high intakes unknown

These effects tend to be dose-dependent. The small amounts of sweeteners in a can of Nature’s Twist are well below levels that would cause concern for most people.

But those with irritable bowel syndrome (IBS) or gut sensitivity may still want to monitor their individual response.

Is Nature’s Twist Keto-friendly?

Nature’s Twist is a good beverage option for those following a ketogenic or low-carb diet. A 12oz can contains:

  • 0g net carbs
  • 0g sugar
  • 15mg erythritol

The miniscule amount of erythritol does not impact blood glucose or insulin levels, meaning it won’t disrupt ketosis.

Some keto dieters avoid all sweeteners, but small amounts of stevia and erythritol are generally considered keto-friendly alternatives by most experts.

So enjoying an occasional Nature’s Twist can fit into a well-formulated ketogenic diet for most people. It provides a refreshing, sugar-free alternative to sugary sodas and juices.

Is Nature’s Twist good for weight loss?

Nature’s Twist can be a smart drink choice for those trying to lose weight for a few key reasons:

  • Zero calories and zero sugar
  • Naturally flavored
  • No artificial sweeteners
  • Allows sweet treat without extra calories
  • More satisfying than plain water

Substituting in calorie-free options like Nature’s Twist instead of high-sugar beverages can help reduce excess calorie intake that leads to weight gain and obesity.

However, consuming artificially sweetened beverages doesn’t necessarily lead to weight loss in all individuals. The best approach is moderation and choosing nourishing, minimally processed beverages like unsweetened teas, coffee, and water as your primary drinks.

Is Nature’s Twist bad for your teeth?

While sodas are terrible for dental health, Nature’s Twist is unlikely to damage teeth since it is sugar-free.

Sugar provides “food” for the bacteria that cause cavities. Without this added sugar, Nature’s Twist does not directly contribute to the decay process.

However, the carbonated water and acids like citric acid can erode enamel over time, especially if sipping continuously throughout the day.

To protect teeth, avoid constant sipping, rinse mouth with plain water after drinking, and wait at least 30 minutes before brushing to allow enamel to re-harden. Moderation is key.

Does Nature’s Twist have other health benefits?

Some key potential benefits of Nature’s Twist compared to regular soda include:

  • No blood sugar spike
  • No contribution to diabetes risk
  • No impact on insulin levels
  • Naturally flavored
  • No artificial ingredients
  • Helps meet fluid needs
  • Antioxidants from added vitamin
  • May reduce kidney stone risk (citrate)

While more research is needed on stevia and erythritol, they appear to be the least concerning sugar-free sweetener options based on current evidence.

Overall, enjoying Nature’s Twist in moderation can be part of a healthy diet and lifestyle for most people. It provides hydration and flavor without unwanted sugars.

The Bottom Line

Based on its ingredients and nutrition label, Nature’s Twist does appear to be accurately marketed as a sugar-free, zero-calorie flavored sparkling water.

It is sweetened with natural, non-nutritive sweeteners stevia and erythritol rather than added sugars like sucrose and high fructose corn syrup.

While some may debate whether stevia and erythritol count as “natural,” they are processed from plant sources and appear to be the best option compared to artificial sweeteners or sugar itself.

Enjoying an occasional can of Nature’s Twist can provide a flavorful, refreshing alternative to sugary beverages for those looking to reduce sugar and calories in their diet. As with any food or drink, moderation is key.

Consumers looking to cut back on sugary sodas and juices can feel confident that Nature’s Twist lives up to its sugar-free claim based on nutrition facts and ingredients. It offers carbonated flavor without the extra sugar or calories.

Just be sure to still drink plenty of plain water and enjoy a balanced, whole foods diet in addition to occasionally sipping sugar-free flavored seltzers like Nature’s Twist.

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