Try To Swap Soda For Healthier Lower
Try substituting soda for sugar-free flavored water or seltzer, unsweetened iced tea, or green tea. While drinking plenty of water can help you reduce cravings and lose unwanted weight, a review published in April 2010 in the journal Chinese Medicine suggests green tea may help reduce inflammation in the body, which is associated with chronic diseases like diabetes.
Staying hydrated with healthy beverages has other perks, too: Avoiding sugary beverages can help you protect your teeth from cavities and your gums from gingivitis, a disease for which people with diabetes are at a greater risk, according to the ADA. The most severe form of gum disease, periodontitis, may lead to lost teeth if left untreated.
If youre going the plain water route, try infusing your beverage naturally with slices of lemon, lime, or cucumber. The whole idea is to set up your environment to support your goals without relying on willpower or feeling deprived because thats not going to last, explains Melissa Dobbins, RDN, CDE, a spokesperson for the American Association of Diabetes Educators, who is based in Chicago.
Natural No Calorie Sweeteners
Stevia: Extracted from the leaves of stevia plants, its a safe, incredibly sweet, no-calorie alternative to sugar.
Its been used as a sweetener by our South American neighbors for over 200 years. Whew! Stevia may even have a positive effect on insulin or glucose levels as its broken down in the gut and then rapidly eliminated from the body.
Erythritol: The corn-based sweetener does not increase blood sugar or insulin levels. Its 6080 percent as sweet as sugar. More than 90 percent of it is not metabolized by humans and makes a graceful, unchanged exit via your pee. Get this, its even been shown to be protective for people with diabetes.
Healthy Alternatives To Water
Again, the best beverage to reach for when you have type 2 diabetes is plain water. But if you find it hard to drink eight cups of plain water a day, here are some ideas and alternatives that will help you reach your goal:
- Flavor filtered water by adding one or two slices of fresh fruit, such as lemon, lime, or orange, or a few berries, cucumber slices, or herbs like mint. You’ll get the essence of the flavor without added calories or carbs.
- Make homemade iced tea by steeping herbal or green tea bags in hot water and then chilling. When you use a fruit-flavored tea bag to make your iced tea, you might even find it doesn’t need additional sweetness. Not to mention, you’ll reap additional health benefits of green tea.
- Serve flavored sparkling waters in wine glasses with dinner. To take things to the next level, add a splash of tart cherry juice and a few fresh or frozen cherries as garnish.
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Healthier Root Beer Floats And Should I Give My Kids Sweeteners
Moms Do you ever wonder if you should be buying foods that are sweetened with low calorie sweeteners for your family? Low-calorie sweeteners, like aspartame, are in many foods, notably diet soda, but you can also buy them off the grocery shelf to add to your favorite recipes. But should you nourish your family with these foods?
Are low-calorie sweeteners safe?How much low-calorie sweetener could my kids actually have while still being safe?Do I need to be worried about low-calorie sweeteners causing cancer in my kids?What about kids with diabetes?
Does Drinking Diet Soda Increase Your Blood Sugar
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Diet soda may seem like the perfect solution if you’re watching both calories and sugar, but drinking too much of it can actually cause more problems than it solves. The intense sweetness of diet soda tricks your brain into believing you have consumed a high-calorie treat. When no calories appear, your brain signals hunger, which can lead to overeating. Unfortunately, this is not the only ill effect diet soda has on your body.
Tip
Although drinking diet soda doesn’t actually increase your blood sugar levels, it has other negative effects on your body and brain.
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Can Diet Coke Raise Blood Sugar Levels
I am a Type I diabetic and have done very well keeping my blood sugar under control.About two weeks ago, however, my blood sugar started going over 200 for no reason.Since I have not changed my diet or schedule, I have begun to question my consumption of Diet Coke. I have been drinking Diet Coke since I was diagnosed with Type I several years ago and it has not appeared to raise my blood sugar, but it is now the only explanation I can find.I am going to try to stop drinking it to see what happens in the meantime, but this will be extremely hard since I usually drink about 16 ounces a day. I just would like to know if Diet Coke has raised anyone else’s blood sugar levels.Diet Coke is always listed as a “free food,” so the possibility of Diet Coke raising my blood sugar saddens me greatly.***Is it true that the aspartame contained in Diet Coke might actually raise blood sugar levels ?*** Any information would be sincerely appreciated.Continue reading > >
Diet Drinks And Weight Gain
Artificially sweetened soft drinks are often referred to as diet drinks because the sweeteners used are very low calorie. It would make sense to assume that low or zero calorie drinks would not contribute to weight gain but some research studies have indicated that diet drinks may be associated with weight gain.
One theory is that artificial sweeteners help to promote cravings for sweetness and cause people to eat sweeter foods. A counter argument is that there may just be a general trend that people who already have a less healthy diet may have a higher tendency to consume diet drinks.
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Try Practicing Mindfulness Meditation To Control Cravings
To help kick your soda habit, consider simply slowing down and being present: Research suggests mindfulness practices, like meditation, may help you reduce stress and make better dietary choices. In fact, a study published in June 2017 in the journal Appetite found women who used two mindfulness techniques effectively reduced their craving intensity for chocolate.
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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Diet Drinks In Pubs Bars And Restaurants
Most bars and restaurants in the UK these days serve at least one diet soft drink.
Diabetes.co.uk is aware that people with diabetes are occasionally served full sugar soft drinks accidentally by bar or restaurant staff.
This is more likely to happen in loud or busy environments.
It may be possible to reduce the chances of being served a sugary soft drink by accident by:
- Checking with the bar or waiting person that it is a diet soft drink
- Asking for the diet soft drink in a can or bottle
- Telling the bar or waiting person why you need it to be a diet drink
Is Carbonated Water Healthy
Maybe the question should beif you want a YES! answeris carbonated water healthier than other beverages? In this case, the answer is definitely yes!
Carbonated water is healthier than diet or regular soda, healthier than alcoholic drinks, healthier in general than coffee, healthier in some ways than juices and possibly healthier than some teas, particularly in some circumstances.
Carbonated water is healthier than diet or regular soda because it contains nothing but CO2 and watercarbonated mineral water will have extra minerals in it as well, but diet and regular soda contains sugars, sugar substitutes, concentrated sugars like High Fructose Corn Syrup , phosphates and phosphoric acid, caffeine, added colors and preservatives, artificial and natural flavors, and other substances.
On top of that list, sodas and diet sodas generally have no nutritional valuethey are empty calories meaning they provide calories but no nutrition.
Carbonated water is healthier than alcoholic beverages because alcohol contains sugars and empty caloriesplus, if you overdo alcohol, you can also create liver, kidney and addiction issues.
Carbonated water is healthier in general than caffeine, though caffeinated drinks do have some benefitscaffeine can, for example improve your energy levels and your cognitive abilities .
Caffeine can also help burn fat , and, for reasons that are not clear, may lower the risk of T2D, Alzheimers disease and dementia.
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Summary Of The Issues
Physicians often recommend switching to diet soda when providing dietary counseling for type 2 diabetes. However, while consumption of sugar-sweetened beverages has a decidedly negative impact on glycemic control, the effect of artificially sweetened beverages is less clear. Theoretical concerns about ASBs effect on metabolic regulation include alterations of the composition of intestinal bacteria, reconditioning of the brain when faced with ASBs that are 200 times sweeter than sugar, and hypoglycemia caused by discordant insulin secretion when a sweet taste is present without a corresponding increase in serum glucose., Scientific studies about ASBs are often limited by reverse causality patients who are predisposed to gaining weight and who are facing increasing insulin resistance frequently will increase their consumption of ASBs to help manage these issues.
Regular Soda And Cholesterol Levels
Regular, sugar-sweetened sodas are one of the main sources of fructose in the American diet. In addition to contributing to nonalcoholic fatty liver disease, fructose can have a negative effect on your cholesterol levels. According to a report that was published in Diabetes Care in January 2013, drinking beverages sweetened with fructose can increase both LDL and total cholesterol levels.
A report that was published in theAmerican Journal of Clinical Nutrition in April 2015 added that this change in cholesterol levels seems to affect men more than women. While LDL cholesterol and triglycerides went up in all participants in the study who drink fructose-sweetened beverages for a period of only two weeks, the effect was larger in men.
To add insult to injury, an October 2018 report in the journal Nutrients found that while increasing LDL cholesterol levels, sugar-sweetened beverages like soda could also decrease HDL, or “good,” cholesterol levels. The report also connected consumption of sugar-sweetened beverages with abdominal obesity, increased fasting glucose and a higher risk of developing Type 2 diabetes.
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Sweeteners In The Headlines
Not all diet sodas are created equal. The type of sweetener used can take a soda from OK to Noooope.
The concerning thing for people with diabetes is, some artificial sweeteners have been accused of messing with the balance of healthy bacteria in the gut, which might in turn affect appetite hormones and insulin sensitivity.
Sucralose: One study exposed this sweetener for its potential to raise blood sugar when carbs are consumed later on. Despite having minimal calories , sucralose caused a spike in insulin levels in subjects who did not regularly consume sucralose.
But the study only involved 17 subjects and the study authors admit that most of the studies conducted in humansdo not show changes in blood glucose, insulin or other gut hormone levels.
Acesulfame-k: This common sweetener has been linked to bacteria changes in the gut and weight gain in mice. Its worth noting these results were found inanimal studies and those same metabolic results are not seen in human subjects. This guy masquerades as Sunnett or Sweet One yep, that Sweet One.
But its not all bad news!
Diet Soda May Change Your Brains Reaction To Sweetness
Some research suggests that those who drink diet soda have higher activity in the area of the brain associated with the desire to consume foods high in fat and sugar. So those who drink diet soda seem to alter the brains sweet-sensing reward center. This means that diet soda could potentially change how the brain reacts to cravings for high-calorie foods.
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Why It’s Time To Cut Back
Diet soda seems harmless, but it’s doing some damage. Not only is it affecting your internal organs, it’s actually changing your eating patterns. The Vitamin Shoppe nutritionist Jaclyn Jacobsen spoke with me about the many risks of drinking diet soda.
The ingredients in diet soda are associated with “decreased kidney function, fat accumulation around the waistline, and increased sugar cravings,” Jacobsen told me. “Diet soda puts you at increased risk for metabolic syndrome, which is an umbrella term for multiple conditions such as high blood pressure, elevated cholesterol, elevated blood sugar that increases the risk of heart disease, stroke, and diabetes.”
Side Effects Of Drinking Too Much Soda
A single 12-ounce can of soda packs an average of 39 grams of sugarthat’s more than three times the amount you’d get in a Krispy Kreme glazed donut, and yet, we’re still drinking the stuff by the gallon. The CDC reports that 49% of adults in the U.S. drink at least one regular soda or other sweetened beverage per day, which adds up to a ton of calories, sugar, and extra weight per year.
While soda sweetened with sugar or high-fructose corn syrup comes with its own risksfrom increased risk of ailments like diabetes and tooth diseasethe diet stuff isn’t much better. In fact, research suggests that diet soda drinkers have an increased likelihood of weight gain and increased waist measurements. Not great news. So, if you’re eager to get on the right track toward healthier habits, check out these potential side effects of drinking soda that will make you quit the sweet stuff for good. Then, be sure you stock up on The 7 Healthiest Foods to Eat Right Now.
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You May Go Through Withdrawal
Once you make the commitment to give up diet soda, don’t be surprised if you feel worse before the benefits happen. Your body has been used to this foreign substance, and it is going to miss your bubbly little friend.
“The body can go through a withdrawal from both the artificial sweetener and the caffeine for a period of one week to one month, depending on how much you have consumed and for how long,” explained Jacobsen. “Symptoms include anxiety, appetite changes, mental fogginess, mild depression, fatigue, headaches, joint pain, and restlessness.” Once this initial hungover feeling passes, you should start feeling better.
Set Realistic Goals And Do What Works For You
Though you may find success with any or all of these strategies combined, for some people, like Dave Sanford, cutting soda cold turkey is the way to go. You might think youre supposed to moderate your intake, but maybe its easier for you to not have it in the house and to not be tempted by it. It may be that all-or-nothing is easier.
If you cant cut out soda completely at first, dilute regular soda with water or seltzer, or switch to diet soda, until youre able to kick the habit altogether. Although there is some controversy about artificial sweeteners, I tend to think sweeteners in low, moderate amounts is preferable to drinking sugary beverages, Lonier says. This is especially true for someone with diabetes.
The key is to think about your own personality and whats realistic for your lifestyle so youll be more likely to be successful. We want to make small changes and get big results, Dobbins says.
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Can Artificial Sweeteners Cause Other Health Problems
Even though artificial sweeteners donât cause the same huge insulin spikes that sugar does, they could cause other problems. Evidence shows that bacteria in the gut could play a big role in the development of insulin resistance and diabetes. Studies show that there are differences in the gut bacteria of people with Type 2 diabetes and people who donât have diabetes.
Do sweeteners cause harmful changes in our gut bacteria? It could very well be. Evidence shows that when mice consume high amounts of sweeteners, the mice have marked changes in their gut bacteria â namely decreased âgood bacteriaâ and increased âbad bacteria.â When these gut bacteria changes occur, the mice begin to exhibit signs of insulin resistance. This has been demonstrated with aspartame, as well as saccharin and sucralose . Acesulfame K has led to bacteria changes in mice associated with obesity.
Stevia, considered one of the safest sweeteners, has also come under question, as a study from December showed it may lead to affects bacteria communication in the gut. Stevia doesnât seem to kill bacteria, however, and itâs not clear if its effect on bacteria communication causes problems or not.
No one knows how bacteria in our intestines could contribute to insulin resistance and diabetes. Some speculate that bad bacteria in our gut might send signals to our brains and produce a sugar craving. This is, once again, an area to watch.