Diabetes is a chronic health disease that affects more than 20 million Americans. It is characterized by high levels of sugar in the blood. The most common is Type 2 diabetes, a form of the disease in which the pancreas does not produce enough insulin to regulate blood sugar. The onset of Type 2 diabetes occurs typically in the adult years but younger people are increasingly affected. Obesity is a major risk factor for diabetes and diet plays a role as well.
Results
A 2009 study by researchers at the University of Texas Health Sciences Center looked at the relationship between diet soda consumption and the risk of Type 2 diabetes. They found that drinking one or more diet sodas per day was associated with a 67 percent increase in the risk of incident Type 2 diabetes compared with non-drinkers. This increase was not dependent on body fat levels.
Causes
Although the 2009 study is observational and cannot explain how diet soda consumption affects the risk of diabetes, researchers have some ideas about how this might occur. Scientists at Harvard School of Public Health suggest that the artificial sweeteners in diet soda might interfere with the complex feedback loops that trigger hunger or satiety in the brain. Artificial sweeteners may make it more difficult for you to determine how many total calories you are taking in.
Other Risks
The 2009 study also found that daily diet soda drinkers have a 36 percent increase in risk of incident metabolic syndrome compared with non-drinkers. Metabolic syndrome is a cluster of symptoms including high blood pressure, elevated LDL cholesterol, excess weight around the waistline and insulin resistance. People with metabolic syndrome have an increased risk of heart attack and stroke.
Alternatives
Plain water is the best substitute for diet soda but there are many other low and no-sugar beverages that you can prepare at home. Try adding sliced citrus fruits, crushed mint or a splash of 100 percent juice to plain or sparkling water. Tea can be prepared hot or cold and there are many flavors to choose from, including decaffeinated varieties. Low-sodium broth or Japanese miso is another alternative.
References
- Diabetes Care: Diet soda intake and risk of incident metabolic syndrome and type 2 diabetes in the Multi-Ethnic Study of Atherosclerosis (MESA). Nettleton JA, Lutsey PL, Wang Y, Lima JA, Michos ED, Jacobs DR Jr, 2009.
- Harvard School of Public Health: Sugary Drinks or Diet Drinks: What's the Best Choice?
- Harvard School of Public Health: Six Ideas for Low-Sugar Drinks
- PubMed Health: Type 2 Diabetes
- PubMed Health: Metabolic Syndrome
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