Diet Coke Nutrition Facts
About one-fifth of Americans drink diet soda on any given day, according to the Centers for Disease Control and Prevention. Diet coke, for instance, has been around for decades and enjoys popularity worldwide. It’s the go-to choice for millions of gym-goers and healthy eaters.
Surprisingly, health organizations warn about the dangers of diet soda. For example, a May 2018 cohort study published in Current Development in Nutrition states that artificially-sweetened beverages cannot be ruled out as an independent risk factor for diabetes. Furthermore, it doesn’t protect against type 2 diabetes, as it was once thought.
So, what’s in Diet Coke that’s bad for you? One can has zero calories, zero sugar, zero fats and negligible amounts of sodium. Diet Coke calories are not a reason for concern. Its ingredients, on the other hand, may pose health risks. These include:
- Carbonated water
- Natural flavors
Aspartame, the sugar substitute in Diet Coke, contains phenylalanine, an amino acid that may cause seizures and brain damage in people with phenylketonuria, a genetic disorder. The Mayo Clinic warns that aspartame should also be used with caution by individuals with anxiety disorders, sleep problems or tardive dyskinesia. When consumed in excess, this additive may worsen anxiety and cause jitters.
Final Thoughts On Diet Soda
If you struggle with glycemic control, obesity, high blood pressure, or kidney disease, diet soda and artificial sweeteners should be avoided. They have been clinically proven to exacerbate these chronic illnesses, and increase your risk of depression, stroke, liver disease, and metabolic syndrome. Be sure to read the labels on the back of food and drinks, and replace them with alternatives that use natural sweeteners like Stevia.
Risk: Increased Blood Sugar Levels
It may seem strange, but artificial sweeteners can raise your blood sugar. One study posted in Diabetes Care found a link between diet soda and the development of high blood sugar levels. Compared with non-consumers, individuals consuming 1 daily serving of diet soda had a significantly greater risk of developing high fasting glucose during the study follow-up. The results of the study showed a 67% increase in the risk of type 2 diabetes in people who drank diet soda daily. The study was just observational, so more work is needed to determine how diet soda may increase in blood sugar.
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Do Artificial Sweeteners Cause An Insulin Spike
178 Comments The notion that artificial sweeteners might produce an insulin response is one of those murky memes that winds itself around the blogs, but its never stated one way or the other with any sort of confidence. I briefly mentioned the possibility of non-caloric sweeteners influencing satiety hormones in last weeks diet soda post, and a number of you guys mentioned the same thing. Still, Ive never seen unequivocal evidence that this is the case. This whole idea first came to my attention some time ago when my dog Buddha got into a bottle of alternative sleep assists which contained, among other things, 5 HTP and xylitol . Long story short, dogs cant take xylitol because it causes a spike in insulin, which then severely depletes blood glucose. Buddha got past this with a trip to the vets at 10:30 Sunday night . But it occurred to me that the same effect might be seen in humans, which is why I pose the question today Do artificial sweeteners induce insulin secretion ? One of the reasons a definitive answer is rarely given is that the question is improperly framed. Artificial sweeteners is not a monolithic entity. There are multiple types of sweeteners, all of them chemically distinct from each other. A more useful question would be What effect does have on insulin? So lets go around the circle and ask. Does aspartame affect insulin? Aspartame is pretty gross stuff, what with its awful taste and hordes of people who get terrible reactContinue reading > >
How To Stop Drinking Diet Coke
Considering all the side effects, you may want to quit diet coke. Follow these steps to make it.
- Record the amount of diet coke you drink currently in a given day. Keeping a record helps you to determine your daily ration of coke when you begin the process of weaning.
- Put exact number of diet coke cans that you require for a day in the refrigerator, minus one. For instance, if you drink six 12 oz cans of diet coke per day normally, then keep five cans in the refrigerator.
- Drink the cans you have set aside all through the day. When you have finished all your cans, do not drink more on that day. Replace each diet coke can with a beverage that is noncarbonated such as water.
- After one week , decrease the number of cans to four a day and do so for one more week.
- Continue to reduce the number of cans every week until you reach to zero.
More Tips
- Eat a big breakfast: Breakfast should never be skipped anyway however, when you are trying to quit diet soda you will be required to eat a substantial breakfast to provide energy and stabilize your blood sugar. You can choose eggs as a breakfast option.
- Find a healthier alternative: A great method to quit diet coke is to find a healthier alternative. For instance, if you desire diet coke due to its sweetness, you can replace it with fresh orange juice. Whenever you have a craving to drink diet coke, drink the replacement.
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Diet Sodas Are Common Alternatives To Regular Sodas For Those Of Us Trying To Watch Our Weight Or Decrease Carbohydrates In Our Diet The Soda Industry Has Long Touted Diet Drinks As Relatively Healthy Low
Many of us are trying to decrease carbohydrates in our diets. Whether youâre into âKetoâ, âPaleoâ, or âMediterraneanâ style diets, or you are simply trying to reduce carbohydrates in general, you probably know the regular soft drinks are loaded with as much as 77 grams of sugar.
On the surface, trading regular sodas in for diet sodas seems like a good idea. They certainly have fewer calories, and that combination of caffeine and sweetness can sometimes âhit the spotâ when it comes to an afternoon pick me up.
However, a great deal of recent research has shown that diet sodas are not safer, healthier alternatives to regular soft drinks. While lower in calories, the artificial sweeteners used in these products can raise blood glucose and blood insulin levels.
In this study, Artificially Sweetened Beverages were found to actually be associated with an increased risk of weight gain, diabetes, metabolic syndrome, and cardiovascular events . These researchers hypothesize that our bodies have âlearnedâ that when we taste something sweet, we can âexpectâ some quick energy in the form of calories. When that expectation goes unmet, our bodies respond negatively with increased cravings, etc.
Another study takes a look at Non-Nutritive Sweeteners like those used in diet drinks. Not coincidentally, the rise of these NNS over the last several decades has almost exactly parallelled the rise in obesity in this country.
Diet Soda And The Microbiome
The gut microbiome â the unique collection of bacteria, viruses and fungi that naturally live in the digestive tract â is a critical and delicate system that is just beginning to be understood. But it is believed to play an important role in obesity and impaired insulin function, according to a May 2016 evidence review in the âPostgraduate Medical Journalâ.
According to an article in the September 2018 issue of âCurrent Diabetes Reportsâ, studies have shown that people with type 2 diabetes have an altered gut microbiome compared to those with normal insulin function. Though it is not yet clear exactly how the gut microbiome affects insulin resistance, the early evidence suggests it’s time to rethink diet soda’s place in a low-sugar diet.
Osama Hamdy, MD, PhD, director of the inpatient diabetes program at Harvard’s Joslin Diabetes Center, thinks the negative association between diet soda and metabolic health is important to consider when making healthy diet choices. “Although it’s just an association â which means it is not the âcause ââ I personally don’t recommend , as they change intestinal microbiota,” he says. ” if you ask me to choose between sugar-sweetened beverages and diet sodas, I will choose diet sodas.”
Exactly how artificial sweeteners affect the gut microbiome and long-term blood sugar levels remains to be seen. Much more research is needed, as many of the studies to date have been conducted on either rodents or people without diabetes.
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Risks Of Drinking Diet Soda
Do Coke Zero Or Diet Coke Affect A Low Carb Diet
Coke Zero and Diet Coke are soft drinks that arewidely available, and have similar popularity to regular Coke soft drinks. Thedebate of which is better between Coke and Diet Coke is perhaps just asheated as the debate between Coke and Pepsi fans. For people that love to drinkthese Coca-Cola items, but are also trying to maintain a low carb diet, thequestion becomes: do they affect a low carb diet?
Do Coke Zero or Diet Coke Affect a Low CarbDiet? Diet Coke and Coke Zero have zerocarbohydrates, zero calories and zero sugar. However, Diet Coke and Coke Zerohave been shown to cause health problems when drank regularly, which might workagainst the goals of a low-carb diet.
One concern is that Diet Coke and Coke Zeroreduce their calorie counts and sugar counts and keep a great cola taste by using substitutes artificialsweeteners. These alternatives arent problem free, so depending on why you are on a Low Carb diet, youmight be taking one step forward only to take two steps back.
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Sugary Sodas And Diabetes
High blood sugar is characteristic of diabetes.
If a person has diabetes, it is important to avoid drinks that contain excessive sugar, as they cause spikes in blood glucose.
One recent study posted in the BMJ found a link between drinking sugary drinks and the risk of type 2 diabetes.
Another study posted in Diabetes Care found that people who drink 1 or 2 sugar-sweetened drinks every day have a risk of developing type 2 diabetes that is 26 percent higher than those who do not.
Sodas can impact health in a range of harmful ways:
- Plaque loves soda: The bacteria that cause dental plaque need sugar to thrive. Soda washes the mouth in sugar with each gulp, making it a perfect breeding ground for plaque.
- Soda is acidic: Drinking soda regularly can make the mouth more acidic. This increases the risk of cavities, enamel decay, and gum disease.
- Soda provides empty calories: The average can of cola provides
Address soda cravings with the following options:
Do Artificial Sweeteners Raise Blood Sugar Levels
Artificial sweeteners wont raise your blood sugar levels in the short-term.
So, a can of diet coke, for example, wont cause a rise in blood sugar.
However, in 2014, Israeli scientists made headlines when they linked artificial sweeteners to changes in gut bacteria.
Mice, when fed artificial sweeteners for 11 weeks, had negative changes in their gut bacteria that caused increased blood sugar levels .
When they implanted the bacteria from these mice into germ-free mice, they also had increases in blood sugar levels.
Interestingly, the scientists were able to reverse the increase in blood sugar levels by changing the gut bacteria back to normal.
However, these results havent been tested or replicated in humans.
There is only one observational study in humans that has suggested a link between aspartame and changes to gut bacteria (
9 ).
It is theoretically possible that artificial sweeteners can raise blood sugar levels by negatively affecting gut bacteria, but it hasnt been tested.
Bottom Line:
In the short-term, artificial sweeteners wont raise blood sugar levels. However, the long-term effects in humans are unknown.
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The History Of Diet Soda
Modern-day soda, a sweet, carbonated beverage, has been around for a very long time. The drink was first invented in 1767 by a European man named Joseph Priestly, who figured out how to infuse regular water with carbon dioxide, giving it its signature bubbles.
The concoction was then sweetened with different flavored syrups, similar to todays Italian sodas, and was actually sold in pharmacies.
People in the 1700s believed that flavored sodas could treat illnesses such as gastrointestinal disturbances, and bellyaches, and pharmacists would sometimes mix medicines into soda to make it easier to take.
Diet sodas, such as No-Cal, Diet Coke, and Tab were not introduced until the 1950s and 1960s when the dieting industry and Americans subsequent obsession with calorie counting became extremely popular, and ever since, diet sodas and beverages have surged in popularity, from which people with diabetes have benefited.
How Soon Vinegar Helps To Lower Blood Glucose
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What Other Diabetic Medications Besides Metformin
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The Top 5 Drinks A Person With Diabetes Should Avoid
For people with diabetes, keeping blood glucose at safe levels is paramount. With much of a newly diagnosed persons focus often on shifting from eating unhealthy food to more healthy choices, beverages can be easily overlooked. Among the top drinks a person with diabetes should avoid, a common denominator exists: sugar. Soda and sweet tea might seem like obvious culprits, but other drinks can pack a sugary punch as well.
A single serving of many sugary drinks can contain the same amount of sugar as a plate of food. So, someone with diabetes could get 45 to 60 grams of sugar from a 20-ounce bottle of sweet tea but wouldnt get other nutrients otherwise gained from a balanced meal.
Ideally, people with diabetes shouldnt get sugars from beverages, said Priscilla Benavides, a registered dietitian and health educator with the Texas A& M Coastal Bend Health Education Center. This is because you can easily get more than a meals worth of sugar from one drink and not even know it.
Benavides says sugar-laden beverages can raise blood sugar above the recommended target range because our bodies absorb liquids more quickly than most foods. She adds that excess sugar creates a problem for a person with diabetes because sweet drinks are a fast-acting source of glucose that can lead to hyperglycemia when consumed. Hyperglycemia is the medical term for high blood sugar and can cause serious complications, such as coma or death, if left untreated.
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