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Diet Coke and Diabetes. Yes or No?

➢ By Dr Jedha & DMP Nutritionists | 19 Comments
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Table of Contents[Hide][Show]
  • Diet Coke Ingredients
  • The Myth About Diet Drinks
  • How Artificial Sweeteners Affect Metabolism
  • What The Stats Show
  • Diet Coke and Diabetes
  • Diet Coke and Diabetes: FAQ+−
    • Should You Quit Diet Coke or Coke Zero Immediately?
    • What About Using Diet Coke to Quit Sugar-Filled Sodas?
  • What About Diet Coke Occasionally?
  • The Bottom Line

Reader question:

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

diet-coke-and-diabetes-H

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.

Click here for the food list

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.

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Diet coke, diet soda and diabetes

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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.

Click here for the food list
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💬 19 Comments - Join the conversation, leave yours below. Filed Under: Foods for Diabetes

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  1. Peggy Lewis

    04/20/2023 at 11:32 pm

    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

    Reply
    • Emily - Dietitian (MS, RD)

      04/23/2023 at 11:59 am

      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!

      Reply
  2. Christine

    10/01/2022 at 7:22 am

    My husband is Type 1, insulin-dependent, and drinks diet or sugar-free ginger ale.

    Reply
  3. Sharon

    03/13/2020 at 5:30 pm

    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.

    Reply
    • Malorie: Dietitian (MS, RD, CLT)

      03/14/2020 at 9:11 pm

      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.

      Reply
  4. Freddy

    10/27/2017 at 5:00 pm

    I think diet Pepsi is aapartame free. Would that be better?

    Reply
    • Jedha

      10/28/2017 at 3:50 pm

      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.

      Reply
  5. Kris

    04/22/2017 at 7:32 am

    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

    Reply
    • Jedha

      04/22/2017 at 4:55 pm

      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!

      Reply
      • Kris

        04/23/2017 at 12:34 am

        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

        Reply
        • Robin

          02/10/2020 at 10:02 pm

          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

          Reply
          • Malorie: Dietitian (MS, RD, CLT)

            02/12/2020 at 9:44 pm

            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!

  6. Jim H

    11/21/2016 at 10:14 am

    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

    Reply
  7. ellen

    09/13/2016 at 1:10 pm

    What about the caramel color? does caramel color even if derived from sugar originally, contribute any sugar to the final product? thank you.

    Reply
    • Jedha

      09/16/2016 at 3:04 am

      As far as I know, caramel color is just a food coloring – it does not contain sugar.

      Reply
  8. Terry

    03/27/2016 at 9:34 pm

    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 ?

    Reply
    • Jedha

      03/28/2016 at 1:23 am

      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.

      Reply
  9. Carolee Harvey

    05/05/2015 at 10:15 pm

    What about Stevia?

    Reply
    • Jedha

      05/06/2015 at 12:54 am

      Hi Carolee, stevia is a good option. Here is some more info https://diabetesmealplans.com/252/best-sweetener-for-diabetics/

      Reply

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