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