If youâ€™re living with diabetes, youâ€™ve probably made peace with cutting back on the strawberry margs on Taco Tuesdays, but what about those soda cravings? Do you really have to kick Diet Coke to the curb?
Unfortunately, research has shown that diet soda isnâ€™t the harmless treat we once thought it was. As someone with diabetes, hereâ€™s everything you should know about your bubbly habit:
Diet soda: What it bubbles down to
Diet soda, of course, has much less sugar and zero calories when compared to regular, sugary (and oh so delicious) soft drinks, technically making it a good alternative. You can even snag some popular choices that are delicious and totally sugar-free (e.g., Diet Coke, Diet A&W Root Beer).
But letâ€™s be real, diet soda is not actually â€œgoodâ€ for us â€” living with diabetes or not. It doesnâ€™t contribute any nutritional value but could help control blood sugars if substituted for the sugar-laden type.
In fact, a new study that tracked 450,000 Europeans over 16 years found that heavy drinkers (more than 2 servings per day) of sugary sodas OR artificially sweetened beverages were more likely to die prematurely than those who hardly ever consumed sodas.
Those who gulped down two or more glasses of regularly sweetened (sugary) soft drinks per day had a higher chance of dying from gut disorders, while those who drank the same number of diet drinks had a higher chance of dying from heart disease.
This is just one study, so weâ€™re not going to tell you to never touch soda again. Instead, you might try subbing out some of your daily soda for one of the following diabetes-friendly beverages:
- Bonus: If you can down enough daily water (9 cups a day for women and 13 cups for men is suggested), it can help your body get rid of extra glucose (simple sugar) through your urine. Ew, but helpful.
K, so diet soda kinda stinks. But how does it impact blood sugar or insulin levels?
Studies on the impact of artificial sweeteners on blood glucose levels and insulin levels can produce some conflicting headlines.
In short, cracking open a can of diet soda wonâ€™t directly raise your blood sugar levels. However, certain artificial sweeteners can have a long-term impact. (More on that below).
Here are some of the most common no calorie sweeteners:
- sucralose cyclamate
Sweeteners in the headlines
Not all diet sodas are created equal. The type of sweetener used can take a soda from OK to Noooope.
The concerning thing for people with diabetes is, some artificial sweeteners have been accused of messing with the balance of healthy bacteria in the gut, which might in turn affect appetite hormones and insulin sensitivity.
Sucralose: One study exposed this sweetener for its potential to raise blood sugar when carbs are consumed later on. Despite having minimal calories (2 calories as compared with sugar at 14 calories), sucralose caused a spike in insulin levels in subjects who did not regularly consume sucralose.
Acesulfame-k: This common sweetener has been linked to bacteria changes in the gut and weight gain in mice. Itâ€™s worth noting these results were found inanimal studies and those same metabolic results are not seen in human subjects. This guy masquerades as Sunnett or Sweet One â€” yep, that Sweet One.
But itâ€™s not all bad news!
Natural no calorie sweeteners
Stevia: Extracted from the leaves of stevia plants, itâ€™s a safe, incredibly sweet, no-calorie alternative to sugar.
Itâ€™s been used as a sweetener by our South American neighbors for over 200 years. Whew! Stevia may even have a positive effect on insulin or glucose levels as itâ€™s broken down in the gut and then rapidly eliminated from the body.
Erythritol: The corn-based sweetener (lower in calories but mighty in flavor) does not increase blood sugar or insulin levels. Itâ€™s 60â€“80 percent as sweet as sugar. More than 90 percent of it is not metabolized by humans and makes a graceful, unchanged exit via your pee. Get this, itâ€™s even been shown to be protective for people with diabetes.
The risks of a diet soda habit
The recent news about risks associated with diet soda has been bouncing around all over the place. So, itâ€™s understandable if youâ€™re feeling a little freaked out.
The truth is, experts have yet to determine if drinks brimming with artificial sweeteners are indeed the culprits, or if itâ€™s simply that those who load up on sweet diet drinks tend to live a less than healthy lifestyle overall, leading to premature death.
Many of these studies show an association but cannot conclude a cause and effect relationship.
- In observational studies, diet soda has been associated with increased risk of obesity. (OR were the obese subjects drinking more diet soda to cut down on sugary versions?)
- Preliminary research has linked diet soda with a higher risk of type 2 diabetes. (OR were subjects with prediabetes replacing sugary beverages with diet soda to stave off diabetes?)
- In one study, those who consumed more than seven glasses of diet soda per week had almost twofold the risk of developing kidney disease. (OR did these subjects rarely drink some good ole H2O?)
Diet soda, diabetes, and eye disease
Unfortunately, increased mortality rates arenâ€™t the only bad news surfacing from diet soda studies.
A 2018 study found that people with diabetes who consumed more than 4 cans of diet soda per week were two times more likely to develop a diabetes complication called proliferative diabetic retinopathy (vision impairment issues and even blindness).
So, everything in moderation â€” even no calorie soda â€” is still a good motto to live by.
The best diabetes-friendly diet sodas
Now for the good stuff. If youâ€™re not ready to say goodbye to diet soda, here are some good varieties to reach for:
- Virgilâ€™s Zero Sodas. Maybe youâ€™re already familiar with Virgilâ€™s, but did you know they have a line of sodas that come free of artificial sweeteners, carbs, calories, and caffeine? They sweeten these guys using a mix of natural sweeteners like stevia and erythritol. As an added bonus, theyâ€™re also Keto- friendly, if youâ€™re into that. Thereâ€™s a slew of zesty flavors so youâ€™ll rarely get bored.
- ZEVIA. Gluten-free and vegan-friendly, this trendy soda company is serving you low-cal beverages that come free of artificial sweeteners like aspartame. They also have a ton of different flavors to try.
- Certain Coke products like Coca-Cola Life, Vitaminwater zero, and Fuze Meyer Lemon Black Tea all sweeten using stevia. The last two might not be diet sodas, but theyâ€™re livelier than water and can give you more peace of mind than your typical can of diet.
And if you MUST drink mainstream diet, try these. They have aspartame, but are free of other artificial sweeteners: