Table of Contents[Hide][Show]
Reader question:
What about diet coke? I love it but I am concerned about drinking it because I have type 2 diabetes.
Before we dig into this question let’s take a look at the ingredients in diet coke and coke zero because they are pretty much the same thing.
Diet Coke Ingredients
Diet Coke
Ingredients: Carbonated water, caramel color, aspartame, phosphoric acid, potassium citrate, natural flavors, citric acid, and caffeine.
Coke Zero
Ingredients: Carbonated water, color (caramel E150d), phosphoric acid, sweeteners (aspartame, acesulfame K), natural flavorings including caffeine, acidity regulator (sodium citrate). Contains a source of phenylalanine.
What we are majorly concerned about here are the artificial sweeteners highlighted in bold.
The Myth About Diet Drinks
It’s interesting because ‘diet’ drinks and ‘diet’ foods were largely introduced from the 1960s aside the discovery of many of the artificial sweeteners. Being that we had a growing obesity problem we thought that these high intensity sweeteners would help people cut out sugar filled sodas and therefore reduce their calorie intake.
While this is a good philosophy, it hasn’t turned out to be quite like that at all. Our rates of diabetes and obesity have sky rocketed since then. So have diet drinks helped the problem?
Definitely not.
In fact, evidence shows the opposite effect, that diet sodas increase weight gain rather than help weight loss. Artificial sweeteners disrupt hormonal and neurological signals of hunger and fullness, meaning they mess with your normal metabolism and interfere with the messages that should occur.
I wrote about all these artificial sweeteners recently over here, and I’d recommend you read it.
What The Stats Show
People who consume diet drinks have:
- 200% increased risk of weight gain
- 36% increased risk of prediabetes or metabolic syndrome
- 67% increased risk of diabetes
As you can see from those stats it doesn’t really indicate anything positive does it?!
As Dr Mark Hyman says:
You can’t outsmart Mother Nature
Diet Coke and Diabetes
So to answer the question above…diet coke and diabetes, YES or NO?
The evidence definitely says no. And I say no too. I never recommend artificial sweeteners for people with diabetes.
If you want to use it as a ‘buffer’ to lower your intake of sugar filled sodas then go ahead. Sometimes we do need a step down before total elimination. But if you do this you have to have a plan to get rid of diet sodas too.
Set a date and work towards eliminating it out of your diet completely.
If you currently consume diet coke or sodas, then you need to do the same. Work towards eliminating it out of your diet because it’s not helping improve your condition in any way shape or form!
Wishing you the best in health 🙂
P.S. Do you drink diet sodas? Did you already know this info or is it totally new to you? Or maybe you’ve had some success and cut it out?
Share your thoughts and comments below.
what about club soda or tonic water? I am a type II diabetic. I crave the sweetness and the carbonation of sodas. I use monk fruit and or stevia sweeteners from the packets for most things. For my sun tea I use those sweeteners. Any way I can I make my own version of a carbonated drink that is sweet but healthy? Better if it almost taste like I shouldn’t be allowed to drink it because it taste so good! LOL
Seltzer or club soda are great carbonated alternatives – these typically contain no carbs and no sweeteners. Avoid tonic water which contains sweetener in one form or another. I am not familiar with any low carb sodas made with natural sweeteners, but I have seen various water drops made with Stevia that could likely be added to club soda. Let us know if you come across any good variations!
My husband is Type 1, insulin-dependent, and drinks diet or sugar-free ginger ale.
My husband is a Pepsi-aholic ( full sugar kind), I have him down to 1 case a week. His blood test came back with his A1c elevated.
He is 62 and has no intention of lowering his weekly intake. I have him switching to Diet Pepsi to hopefully keep him from becoming diabetic.
The question is, will Diet Pepsi in this situation help decrease his chance of becoming diabetic.
Hi Sharon,
Since Diet Pepsi does not have the calories and carbohydrates a regular Pepsi has it will help decrease his overall sugar intake which could help lower his A1c. However, even though there is no sugar in diet soda, studies have linked frequent consumption with the development of type 2 diabetes. I would highly encourage him to look at his whole diet/lifestyle if he really wants to prevent diabetes.
I think diet Pepsi is aapartame free. Would that be better?
That’s right Freddie, it is now aspartame free but still contains SUCRALOSE and ACESULFAME POTASSIUM. We don’t encourage any diet beverages but in the end it’s your choice.
Hi,
I’m writing because I’m concerned about my Mom. She’s on insulin and I’ve been trying to get her of diet soda. Besides sometimes drinking ginger ale(with real ginger) I’ve switched to drinking water with a bit of lime mixed in. She won’t go for it. She said she needs carbonation and caffiene. She has a Soda Stream and I tried adding carbonation but she didn’t like it.
I know all that diet soda is messing with her health but she won’t come off of it. What do you think of the new Coke Life made with stevia? Would that be better and still get her “soda fix”?
Thank you,
From a concerned daughter
NO Kris. Coke Life is WORSE. It is not really sweetened with stevia. Yes, it contains it but the main ingredient is SUGAR – carbonated water, cane sugar, caramel color, natural flavors, phosphoric acid, potassium benzoate (to protect taste), caffeine, stevia leaf extract – and it has 24 grams of carbs per serve – all of is SUGAR. That will not do her any favors!
Thanks for answering. Jeez, is there anything out there I can get for her that would help her cola/soda fix and be better than diet drinks?
Thanks again,
Kris
Carbanated flavored water it is actually water no artificial coloring no sugar and it satisfies my aunt switched over to it and. It feels like you are drinking somthing bad but your not it is 100% water that is carbonated with flavors such as strawberry
Hi Robin,
Some carbonated waters may have added sugars and artificial sweeteners. It is always best to check the label and ingredients list just to make sure!
I drink one small bottle a day. I dilute it in glasses of water so the bottle is stretched over the whole day. I actually like the flavor better this way and makes the water less boring. I do the same thing occasionally with lemon but never find it as satisfying
What about the caramel color? does caramel color even if derived from sugar originally, contribute any sugar to the final product? thank you.
As far as I know, caramel color is just a food coloring – it does not contain sugar.
I don’t drink much soda. Mostly crystal light,as I love there flavkrs. I’m type 2 diabetic.I have a few glasses a day.is that a issue as well ?
Hi Terry, welcome 🙂
Crystal Light also contains aspartame, the artificial sweetener. Look, it’s an individual choice but if you find you’re struggling with results and have tried other things, then don’t discount the things you are drinking. They often get overlooked.
What about Stevia?
Hi Carolee, stevia is a good option. Here is some more info https://diabetesmealplans.com/252/best-sweetener-for-diabetics/