Cut Out Diet Fizzy Drinks To Lose Weight?

| November 12, 2016

With so many people now overweight or obese, it is not surprising that the fizzy drinks market is flooded with ‘diet’ and ‘zero’ versions of popular beverages. But if you think that switching from a sugar-sweetened drink to one of these low-calorie or calorie-free options is going to help you lose weight or control your blood sugar, you’re going to have to think again.

There is now plenty of evidence that these drinks, in which sugar is replaced with artificial sweeteners, do just the opposite of what they claim. As I mentioned in earlier posts here and here, artificial sweeteners may not contain a single calorie, but they can certainly push up blood sugar levels and promote insulin resistance, one of the hallmarks of metabolic syndrome and type 2 diabetes.

Studies also show that, far from helping weight loss, artificial sweeteners actually promote weight gain, by altering gut bacteria and by latching onto opioid receptors in the brain to trigger food cravings and addictive behaviour. Recently, researchers demonstrated how overweight or obese women with type 2 diabetes lost more weight when they replaced diet beverages with plain water.1

Scientists at the University of Nottingham, UK asked half the women in this study to swap the sugar-free diet fizzy drinks they normally consumed with their main meal for an equal amount of water, on five days each week. The other half of the participants continued to drink their usual diet beverage each day. In all other respects, both groups of women followed the same low-calorie diet for 24 weeks.

The results were clear: not only did the water drinkers lose 20 per cent more weight than the fizzy drinks consumers, they also had greater reductions in measurements of blood sugar, blood insulin and insulin resistance. So, if you really want to lose weight and get the better of your type 2 diabetes or metabolic syndrome, ditching the diet fizzy drinks and opting for plain water instead certainly seems the right way to go.

Avoiding artificial sweeteners could also help lower your risk of cardiovascular disease. In my next blog post I’ll be telling you about new findings that show diet is just as effective as statin drugs in lowering LDL-cholesterol and reducing the risk of a heart attack.

Wishing you the best of health,

Martin Hum
PhD DHD Nutritionist
for Real Diabetes Truth

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1. Madjd A, Taylor MA, Delavari A, Malekzadeh R, Macdonald IA, Farshchi HR. Beneficial effects of replacing diet beverages with water on type 2 diabetic obese women following a hypo-energetic diet: A randomized, 24-week clinical trial. Diabetes Obes Metab. 2016 Oct 16 (Online ahead of print).

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Category: Diabetes, Diet and Exercise

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