Diet Coke and Diabetes. Yes or No?

Reader question:

What about Diet Coke? I love it but I am concerned about drinking it because I have type 2 diabetes.

This is a common question, and understandably so. Many people turn to diet drinks like Diet Coke or Coke Zero as a seemingly healthier alternative to sugar-laden sodas.

But, are these drinks truly a good choice for people living with prediabetes or 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. Artificial sweeteners are what raise concerns, especially for diabetes.

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 there was a growing obesity problem, it was thought that these high intensity sweeteners would help people cut out sugar filled sodas, and therefore, reduce calorie intake.

While this seemed promising, the reality has played out differently.

Since their introduction, rates of obesity, type 2 diabetes, and metabolic syndrome have continued to rise, and research now suggests that diet sodas might be contributing to these problems rather than solving them.

In fact, evidence keeps indicating the opposite effect, that diet sodas increase weight gain rather than help weight loss.

How Artificial Sweeteners Affect Metabolism

From the 1960s to now, there’s clearly been a lot more research. It’s been shown that artificial sweeteners may disrupt hormonal and neurological signals related to hunger and fullness, altering normal metabolic processes.

Here’s how:

1. Impact on Appetite Regulation:
   Artificial sweeteners mimic the sweetness of sugar, but because they contain no actual calories, they confuse the brain’s reward system. This can lead to increased hunger and cravings for high-calorie foods. Studies have shown that people who consume artificial sweeteners often eat more calories overall, undermining the purpose of choosing “diet” options.
2. Effect on Gut Health:
   Emerging evidence suggests that artificial sweeteners negatively affect the gut microbiome. A healthy gut is crucial for glucose regulation and overall metabolic health. Disruptions in the gut microbiome can worsen insulin resistance and blood sugar control, key issues in diabetes management.
3. Insulin Response:
   Although artificial sweeteners do not directly raise blood sugar, some studies suggest they may trigger an insulin response through mechanisms that are not yet fully understood. For people with diabetes, this could interfere with glucose management over time.

What The Stats Show

Research has indicated, people who consume diet drinks have:

• 200% increased risk of weight gain
• 36% increased risk of prediabetes or metabolic syndrome
• 67% increased risk of type 2 diabetes

As you can see from those stats it doesn’t really indicate anything positive that will provide value to your life.

Diet Coke and Diabetes

So to answer the question above…diet coke and diabetes, YES or NO?

The evidence suggests that when it comes to diet sodas like Diet Coke and Coke Zero, it’s a definite NO.

While they don’t contain sugar, their artificial sweeteners can still disrupt your body’s natural metabolic processes, potentially worsening insulin resistance and increasing the risk of complications.

As Dr Mark Hyman says:

You can’t outsmart Mother Nature!

Here are some reasons to reconsider diet coke and diet sodas:

1. No Nutritional Value: Diet coke or any type of diet soda offer no beneficial nutrients or health benefits.
2. Potential Long-Term Risks: Regular consumption may contribute to poor gut health, weight gain, and metabolic issues.
3. They Don’t Solve Cravings: Diet sodas can maintain or even increase cravings for sugary and high-calorie foods, making it harder to maintain a balanced diet.

Diet Coke and Diabetes: FAQ

Should You Quit Diet Coke or Coke Zero Immediately?

If you’re currently consuming diet coke or other diet sodas, it’s best to work toward eliminating them from your diet altogether. However, quitting cold turkey isn’t always realistic, especially if you drink them a lot.

Start slowing and replace diet sodas with healthier options like water (plain or sparkling), herbal teas, or drinks naturally flavored with slices of lemon, cucumber, or berries.

There are lots of things to drink besides water!

What About Using Diet Coke to Quit Sugar-Filled Sodas?

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 eventually, too.

Set a date and work towards eliminating it out of your diet completely.

What About Diet Coke Occasionally?

You might be wondering: “Is it okay to have diet coke once in a while?”

The occasional diet coke is unlikely to cause significant harm, especially if your overall diet is balanced and focused on whole, nutrient-dense foods.

But, you might want to consider that even occasional consumption can reinforce the cravings for sweet-tasting beverages, which might make it harder to stick to healthier choices in the long run.

If you’re craving a fizzy drink, consider healthier alternatives like sparkling water with a splash of citrus or unsweetened iced tea. These options satisfy the desire for something bubbly without artificial sweeteners and with zero health risks!

The Bottom Line

So, Diet Coke and diabetes: Yes or No?

The answer is no. Research overwhelmingly shows that diet sodas do not support weight loss, improve metabolic health, or reduce diabetes risk. In fact, they may contribute to the very problems they claim to solve.

If you love diet coke, start by using it as a temporary buffer to reduce sugar intake, but set a goal to eliminate it entirely. For instance, why not choose a powerful tea that lowers blood sugar—it will be adding benefits to your life.

Your body will thank you for choosing healthier options that support your long-term diabetes health goals.