What is MiO? | Will MiO Break a Fast? | Advantages of MiO | Side Effects of MiO Liquid | Alternatives to Fasting-Safe Drinks
Hydration is essential for the body to function normally. Besides it is required for brain health and overall well-being. Although this is a known fact for everyone, it is sometimes tough to get enough water, specifically if you are busy with so many things at a time!
Further, many people prefer to avoid having plain water because of its lack of taste. In that case, their fluid intake reduces drastically. If you do not like having plain water, you may be searching for other alternatives that have some taste or flavor! This is where MiO comes in handy.
MiO is a much sought-after liquid water enhancer that adds flavor to the water without adding sugar or calories. The easy-to-use design of MiO has made it a popular choice among households and much-occupied lifestyles. But the question arises: Is MiO bad for you?
If you are intermittent fasting, it is imperative not to consume anything that contains calories or will break your fast. This article will go deeper to know about MiO, its potential health benefits, whether it is safe to have during intermittent fasting, or does MiO break a fast. By the end of this article, you will have a better understanding of how safe it is to have MiO.
What is MiO?
MiO is a liquid water enhancer made by Kraft Heinz Company. It is a substitute for sugar in your drink. Additionally, it gives a flavor to your water without adding calories. Each type of MiO mainly has these three ingredients.
Sucralose: It is a non-nutritive sweetener used in various foods and beverages.
Citric acid: It can be found in several citrus fruits and vegetables. For example, lemon juice has almost 7 to 9% of citric acid.
Sodium citrate: It is the sodium salt of citric acid. It acts as a flavoring agent and tastes like citric acid only.
Gum Arabic: It is the gum exuded from certain trees, such as the Acacia Senegal tree. Gum arabic is a soluble fermentable fiber that has hypoglycemic, and antioxidant effects and improved lipid metabolism. Consuming gum Arabic for a prolonged period may cause weight loss and reduction in cholesterol levels.
You can make 10 to 24 servings of Mio water out of one bottle. The serving ratio is ½ teaspoon of MiO with 8 ounces of water. You can have different flavors like lemonade, iced java, black cherry, acai berry, etc. Mio-flavored water can be consumed throughout your eating window. Additionally, MiO advertises that it provides vitamins B3, B6, and B12 approximately 10% of your daily need.
To drink MiO-flavored water, simply add a few MiO drops to the water and stir it until evenly dissolved. The taste and flavor can be adjusted according to your personal preferences by adding more or less MiO drops. Mio comes in 4 variants namely:
MiO original: It uses artificial sweeteners and less than 2% natural flavors to enhance the taste of plain water.
MiO vitamins: It contains 10 percent of your daily serving of vitamins B3, B6, and B12 to improve your health.
MiO energy: It contains 60 mg of caffeine per serving.
MiO electrolytes: It is a sports drink that contains 75 mg of sodium and 35 mg of potassium.
MiO vitamins are naturally sweetened with the extracts of stevia leaves. Hence, they are considered both calorie and sugar-free and are marketed as healthy substitutes for sugary drinks like juices and sodas.
However, is it safe to consume MiO water daily? Of course, there is no other substitute for plain water when it comes to fasting. Sometimes, MiO water can also have adverse effects just like other artificial sweeteners.
Will MiO Break a Fast?
Since MiO contains zero calories, it will not cause an insulin response. Because fasting reduces insulin levels, it promotes fat burning. This indicates that MiO does not break fast. Moreover, it contains water, citric acid, sucralose, gum arabic, sodium citrate, and less than 2% natural flavor. Hence, MiO-flavored water can be consumed during intermittent fasting.
An individual should drink at least 8-15 glasses of water daily. While many people drink plain water, others like having sparkling water. However, some people cannot just take plain water or avoid having sparkling water, especially during intermittent fasting. In that case, they like to add flavor to make the water palatable to complete the recommended quantity of water daily.
Advantages of MiO
One of the main advantages of having MiO water is that it helps you drink more water throughout the day and lowers your risk of getting dehydrated. However, other advantages include the following.
Makes water palatable: MiO liquid water enhancer is sweet and aromatic which makes drinking water more palatable.
It contains zero sugar and zero fat: MiO water enhancer is sugar-free and calories-free. It contains stevia which is a plant-based natural sweetener that can be ideal for diabetics. According to studies, consuming stevia can lower appetite and does not increase post-meal sugar levels.
MiO water also helps those people who avoid gaining weight through sugary drinks. It can give you the same taste, that tint of sweetness, and that same visual of sugary drinks yet, having no calories!
Contains vitamins and electrolytes: The vitamin variant of MiO contains a trace amount of vitamins that can boost your energy. The electrolyte variant can be beneficial for you especially if you are indulging in intense workouts. It can replenish your lost electrolytes and help you stay hydrated throughout the day.
The gum Arabic in MiO can make you feel full: The gum Arabic in MiO water enhancer can make you feel full and help you lose some extra pounds and reduce your BMI. Hence, it can be an ideal drink to consume while intermittent fasting.
Side Effects of MiO Liquid – Is MiO Bad for You?
Although MiO being sugar-free does not break your fast and is generally considered safe, some potential side effects of MiO liquid can be taken into consideration.
Contains artificial sweeteners: MiO contains artificial sweeteners such as sucralose and acesulfame potassium (Ace K). Though these artificial sweeteners are considered safe to consume by the Food and Drug Administration (FDA), long-term usage of sucralose may affect blood sugar levels and alter the gut microbiome.
Additionally, long-term use of Ace K can cause harm to cognitive function.
Contains artificial food dyes: MiO also contains artificial food dyes such as Red 40, Yellow 6, Yellow 5, and Blue 1. Studies suggest that artificial food dye can cause disruption in the gut microbiome, colonic inflammation, and DNA damage as well as hyperactivity disorder in children.
Contains preservatives: MiO uses potassium sorbate and propylene glycol as preservatives. According to the research, high and repeated exposure to propylene glycol can cause central nervous system toxicity, cardiac arrhythmia, seizures, agitation, and other health conditions. Excess use of potassium sorbate can cause allergic reactions.
Although MiO is calorie-free and sugar-free, it is essential to consume water enhancers like MiO in moderation due to their potential side effects.
Alternatives to Fasting-Safe Drinks
While MiO is a convenient and tasty way to enhance your drink, there are other fasting-safe drinks available if you’re looking for a healthier alternative and avoid adverse effects. Here are some MiO alternatives.
Infused water: Cucumber, mint, lemon, ginger, watermelon, and basil are some of the fresh fruits and natural herbs that can be added to enhance the flavor of your water. You can try combinations like lemon and ginger, cucumber and mint, or watermelon and basil.
Herbal tea: Having a cup of herbal tea without any additives gives you only 2.4 calories. It also helps improve your immunity, and heart health and reduce inflammation. Try incorporating herbal tea into your regime in place of flavored water.
Sparkling water: Sparkling water can be a great option when you look for a little fizz in your water. You can add some natural herbs or fresh fruits for extra flavor.
Coconut water: It is a natural and hydrating substitute for flavored water for those who do intense workouts. Since it is naturally sweet and packed with electrolytes, it can replenish your lost electrolytes plus keep you hydrated throughout the day.
There are so many beverages available to choose from. If you are intermittent fasting, you can change your water to some equally healthy alternatives instead of flavor water.
Frequently Asked Questions
How much caffeine is in MiO?
MiO Energy is the only variant available that contains caffeine. It contains 60 mg of caffeine per serving.
Is MiO good for weight loss?
MiO contains one component known as gum Arabic. It is a soluble fermentable fiber that has hypoglycemic, and antioxidant effects and improved lipid metabolism. Studies suggest that consuming gum arabic for a longer period may cause weight loss.
Does MiO have sugar?
MiO is a sugar-free and calories-free liquid water enhancer. However, it contains artificial sweeteners like sucralose and acesulfame potassium. These sweeteners provide sweetness to MiO without adding calories.
So, is MiO bad for you? If consumed in moderation, MiO can be a safe option. However, if you prefer to have water enhancers like MiO, opt for products that use natural sweeteners like stevia instead of artificial sweeteners such as sucralose and acesulfame potassium (Ace-K).
MiO may help to keep you hydrated throughout the day, boost your energy, or help control your hunger, but plain water without any other additives is always the best choice because it is free from all kinds of side effects.
It is recommended to speak to your healthcare provider before including these water enhancers in your regime. Only your healthcare provider can provide you with the best personalized advice based on your health condition and preference.