Addicted to Soda? Use This One Simple Habit To Quit (For Life)
Should I Kick the Diet Soda Habit?
Ask Dr. Asqual Getaneh
Don't Miss This
Sign Up for OurLiving with DiabetesNewsletter
Thanks for signing up!You might also like these other newsletters:
I drink a great deal of diet soda and have read that it can cause blood sugar spikes in people with type 2 diabetes. Is this true? Should I avoid diet soda?
— Karen, Ohio
The short answer is that drinking diet soda does not cause a rise in blood sugar level. Some studies have linked artificial sweeteners, such as the aspartame (NutraSweet) used in many diet sodas, with weight gain. Weight gain increases insulin resistance, which leads to an increase in blood sugar level. However, this finding has not been confirmed in other studies.
Nonetheless, I would caution you against drinking a "great deal" of soda. First, excessive intake of diet soda might edge out of your diet nutritious alternatives like whole juices, fresh fruits, and other healthy foods that contain essential vitamins and minerals. Second, there is a limit to the acceptable daily intake (ADI) of artificial sweeteners that you should not exceed. The ADI depends on the type of sweetener — 5 mg/kg/day for Splenda (sucralose) on the lower end, and 50 mg/kg/day for aspartame on the higher end. This can represent somewhere between 6 to 18 12-ounce cans of diet soda for a person weighing about 150 pounds, or 68 kg. Also, remember that other low-calorie or no-calorie food products that you may be eating also contain artificial sweeteners. While you may not reach the level of intake that is considered unsafe, as it is 100 times more than the above limits, all the effects of artificial sweeteners in people with diabetes have not been studied enough to be considered completely safe.
Some diet sodas also contain caffeine. Sodas such as Diet Mountain Dew contain up to 55 mg of caffeine in a can, and the majority of diet sodas have about 40 mg of caffeine. Just to give you a comparison, a cup of espresso contains about 100 mg of caffeine. I mention this because there has been a recent focus on caffeine’s effect on insulin sensitivity. Insulin sensitivity is a measure of how well your body responds to a glucose load, for example, after a meal. Decreased insulin sensitivity is a diminished ability to metabolize glucose efficiently after a meal, leading to a high after-meal sugar level. Experiments have shown that 350 mg of caffeine in a person weighing 70 kg (154 pounds) can reduce insulin sensitivity by 15 percent. This is more than six cans of diet soda drunk consecutively.
The take-home message here is that while there is no conclusive evidence that consumption of diet soda in moderation raises blood sugar, excessive intake might have a negative health effect. There is a call for studies that will convincingly determine the effect of artificial sweeteners on glucose metabolism. So stay tuned — but in the meantime, I would advise you to scale back on your diet soda consumption.
Video: What I Learned After Giving Up Diet Coke
Is Massage Actually Good for You
Great British Boltholes: Ockenden Manor, Cuckfield, West Sussex
Your Everything Guide to VaginalpH
How I Found the Right RA Medication for Me: Jean’s Story
Top 9 Best Concealer For Men – 101 Guide To Effortless Men’s Makeup
Portobello Mushroom Sandwich with Artichoke Tapenade
13 Photos That Prove Ashley Benson Has The Best HairEver
How to Treat Your Customer While Serving Them
How to Do a Town and Country Poodle Cut
How to Respond when a Gay Friend Comes Out of the Closet