Diabetics, including me, rejoiced when diet soda first appeared in grocery stores. Finally, we could enjoy the sweet and bubbly drink without worrying about our blood sugar skyrocketing. However, research has linked many health risks to drinking diet soda. Because of these findings, I have given up drinking diet soda and instead have found 14 healthier substitutes.

Diet Soda May Increase Appetite and Causes Weight Gain

Research has revealed disturbing findings of artificial sweeteners like Saccharin (Sweet’N Low), Aspartame (NutraSweet and Equal), Acesulfame potassium (Sunett and Sweet One), and Sucralose (Splenda).

A growing body of evidence has found that diet soda may be harmful and linked to health issues:

  • A study by the University of Southern California, Los Angeles, showed that females and the obese may be more sensitive to artificial sweeteners. As a result, the drinks stimulate their appetites.
  • The San Antonio Heart Study followed diet soda drinkers from 1979 to 1988 and found that those who drank diet soda 3x a day were twice as likely to be more overweight than those who did not.

Diet Sodas Confuse the Body

Susan Swithers, a Purdue University scientist, claims diet sodas confuse the body because our bodies are conditioned to get sugar from something that tastes sweet. The body’s response system gets confused after the expected sugar never arrives. Consequently, the body gets tricked into making insulin to cover the sugar and calories it thinks it’s consuming. This can lead to increased weight gain, heart disease, and stroke.

Is all Soda Bad?

If you think drinking regular soda is the answer, studies show they are not a better choice. And it’s not just because sugar is bad for diabetics.

  • According to the American College of Cardiology, French researchers observed over 100,00 participants between 2009 and 2019. Researchers divided the participants into 3 groups: those who don’t drink any type of soda, those who only drink either diet or regular soda occasionally, and those who drink them frequently. Results showed that regardless of whether the soda contained sugar or artificial sweeteners, drinking them often led to a higher risk of strokes and heart attacks.
  • Data from Framingham Heart Study (FHS) found that people who drink sugary beverages often are more likely to have poorer memory and a significantly smaller hippocampus, which is the area of the brain important for learning and memory. Researchers also found that people who drank diet soda daily were almost three times as likely to develop stroke and dementia when compared to those who did not consume diet soda.
  • A 2019 study by Harvard researchers found the more sugar-sweetened drinks people drank, the greater their risk for premature death from cardiovascular disease.
  • Researchers at Washington University School of Medicine in St. Louis found a link between drinking sugar-sweetened beverages and an increased risk of developing colorectal cancer in women under age 50.

Don’t Drink Your Carbs

Years ago, one of the best pieces of advice my nutritionist gave me was “Don’t drink your carbs.” There are many reasons for this:

  • Liquid carbs have a faster impact on blood sugars
  • You may consume them in excess without realizing it
  • They are empty calories with no nutritional values, such as fiber or vitamins
  • You’ll feel more satisfied if you eat your calories rather than drink them

14 Substitutes for Diet Soda

Here are my top replacements for diet soda. They either do not contain any sugar or contain natural sugars like stevia and monk fruit. Stevia comes from the stevia plant in South America. Stevia is 200 to 300 times sweeter than sugar, so you only need a small amount to sweeten foods and beverages.

Monk fruit is a small melon from China and is 150-200 times sweeter than sugar. Not only are stevia and monk fruit popping up in drinks, but they also come in packets you can add to your coffee and tea.

Naturally Sweetened Soda

  • Virgil Zero Sugar-sweetened with stevia leaf extract and monk fruit
  • Zevia Zero Calorie-sweetened with stevia leaf extract

Water

Sure, it’s boring, but some excellent alternatives and products add flavor:

  • True Lemon lemonade packets-sweetened with real fruit, stevia, and a touch of sugar
  • Sparkling Water like Perrier contain no sweeteners

Electrolytes

  • Vitamin Water Zero-sweetened with stevia
  • LMNT packets- sweetened with stevia
  • Bone Broth
  • Bai Antioxidant Cocofusion (coconut water naturally contains electrolytes)– sweetened with stevia

Juice made with Stevia

  • Tropicana Zero Sugar
  • Ocean Spray Zero Sugar. Not to be confused with Ocean Spray Diet 5, which contains sucralose (Splenda)

Prebiotic Soda

There are many prebiotic sodas, but I like Poppi because their classic cola tastes like regular soda, contains stevia, and only has 7 grams of carbs. It also contains apple cider vinegar, which has many benefits. See these two posts for more information:

https://backtonaturediabetic.com/using-acidic-foods-to-lower-blood-sugar-levels/

https://backtonaturediabetic.com/the-difference-between-probiotics-and-prebiotics-and-how-they-help-with-glycemic-control/

Other Drinks

  • Tea
  • Coffee
  • Unsweetened alternative milk such as soy, almond, and cashew milk

Conclusion

Overeating, colorectal cancer, and a higher risk of stroke and dementia. This is what the latest research shows on not only diet soda but sugary beverages as well. But drinking plain water is not the only solution. My 14 substitutes for diet soda are unsweetened or contain natural sugars. They are also low-carb. You can now enjoy sodas and other drinks that won’t raise your blood sugars, or cause potential health risks.

Quote

“Soft drinks: The gooey, bubbly sea drowning our American children.”

— Marlene Dietrich

Disclaimer

Please remember this is not medical advice, or intended to replace the advice of your doctor. This is my experience with the natural supplements that have helped me manage my diabetes.  They are not intended to cure any disease. Please do not self-diagnose. Always check with your healthcare provider before trying new treatments.

Also, natural does not mean safe. Many natural remedies have side effects and can interact with medication and supplements. It should be noted that the FDA does not regulate dietary supplements but treats them like foods and not medication. Unlike drug manufacturers, supplement makers do not have to show their products are safe or effective.

I ask you to please keep an open mind; be a diabetic detective and do your own research; work with your healthcare team; see what works best for you, and monitor your blood sugars.