Diet Soda and Type 2 Diabetes
Diet soda is often marketed as a low-calorie or sugar-free alternative to regular soda. These sweeteners provide the sweet taste without the added calories from sugar, making diet soda a seemingly attractive option for individuals with type 2 diabetes who need to monitor their sugar and carbohydrate intake.
Now the question is…
Is diet soda safe for people with diabetes?
The answer isn’t so simple. For people with type 2 diabetes, replacing regular soda with diet soda helps improve blood sugar levels – for those who do not consume soda at all, there’s really no need to start. A meta-analysis showed that drinking low or no-calorie beverages in place of regular, sugar-sweetened beverages was associated with lower weight and a reduced rate of obesity.
However, the absence of sugar or calories does not necessarily make diet drinks a better alternative for people with diabetes.
Low in calories and sugar, diet sodas seem to be a good alternative to sugary drinks. Most diet sodas are 99% water, and nutrition labels often show that they have less than 5 to 10 calories and less than 1 gram of carbohydrate per serving.
Though they do not contain sugar, diet sodas are usually sweetened with artificial sweeteners such as aspartame, sucralose, or stevia. They may contain natural or artificial flavors, coloring agents, preservatives, and caffeine.
Are artificial sweeteners in diet sodas safe for diabetes?
The artificial sweeteners used in diet sodas may still pose some health risks, though many do not directly raise blood sugar.
The most common alternative sweeteners in diet sodas include:
Sucralose. A study demonstrated that sucralose can raise blood sugar in animal models when carbohydrates are later consumed. However, the relevance of these findings to human subjects is not established.
Aspartame. Aspartame, used in diet sodas and which is about 200 times sweeter than sucrose, has been found to increase BMI.
Stevia. This has been considered as nature’s “zero-calorie sustainable sweetener”. A moderate amount of stevia is considered a safe alternative to sugar.
Sorbitol. Common in diet food and drinks, sorbitol has been linked to severe diarrhea and weight loss.
Erythritol. This is a corn-based type of sweetener that has no demonstrated negative effects on blood sugar, cholesterol, or insulin. A study showed that erythritol has protective effects for people with diabetes.
So it would seem like diet sodas are safe alternatives for people with diabetes…
But what are the risks of drinking diet soda daily?
Although diet sodas and drinks are a better alternative to sugar-sweetened beverages, they provide no nutrients.
Some studies [1][2] found a strong link between diet sodas and the development of high blood sugar levels and belly fat, which are some factors of metabolic syndrome. The study showed that daily consumption of diet soda was associated with a 67% increase in the risk of type 2 diabetes.
Another study that lasted for 9.4 years and included a total of 749 participants over 65 years of age for example, showed that drinking diet soda on a daily basis was associated with an increase in waist size, an indicator of visceral or belly fat. However, the results of both studies do not show a cause-and-effect relationship, hence we are not able to directly conclude that diet sodas cause an increase in waist size. Nevertheless, diet sodas do not seem to be the best option for those who want to control their type 2 diabetes.
As diet soda is usually calorie-free – or low in calorie – one would naturally assume that it can help lose weight. Considering that obesity is one of the most significant contributing factors in diabetes, managing one’s weight is crucial in keeping your diabetes under control.
Yet, some studies suggest that diet beverages may even increase appetite by stimulating our hunger hormones, altering our sweet taste receptors, and even activating dopamine responses in the brain.
What are the alternative drinks then?
Water is, and will always be the top recommendation to stay hydrated and without any adverse effects. However, it is understandable that people do, on occasion, prefer some flavor in their beverages.
Some good alternatives to diet soda include:
Herbal or infused water. Slices of fresh fruits such as lemon or berries, or even herbs such as mint, can enhance the flavor of water without adding calories or sugar to your drink.
Unsweetened tea. Whether you drink it hot or cold, there are a lot of flavor options and types of tea you can choose from. Keep it unsweetened as adding honey can raise blood sugar levels.
Carbonated water. Carbonated or sparkling water is a refreshing alternative to diet soda – but make sure you go for the unsweetened or naturally-flavored options.
How do I reduce my diet soda intake?
Switching from regular soda to diet soda is already a step in the right direction. However, to avoid the potential health impacts of long-term intake of diet soda, it would be ideal to start limiting your diet soda consumption and going for healthier alternatives.
Here are some tips:
Be mindful of how many diet soda cans you consume in a week’s time. Set a realistic goal and start reducing that number.
Explore other beverage options, such as sparkling water or unsweetened tea – or simply stick to good old health water.
Stay hydrated by drinking enough water daily. Often, you will find yourself reaching for a can of ice cold diet soda to quench your thirst.
Find support. Nutrition guidance is extremely important for people with diabetes.
If you would like to receive support and guidance from specialist doctors, dietitians and fitness coaches to help you maintain better glucose levels, health habits, and generally, live a healthier life, you might want to explore NOVI Magnum.
The NOVI Magnum diabetes treatment program is personalized to you. From eating and exercise to medication and supplements, our team will develop a holistic treatment plan just for you.
In addition, you get ongoing support and access to your health team via our mobile app to keep on track, tweak your program as you progress, and help you stay motivated.