The effect of soft drinks on diabetes + disadvantages of diet soft drinks

============================================== In today's world, soft drinks have become one of the most popular drinks around the world; Drinks that have a prominent presence in parties, gatherings and even daily meals. But behind the sweet and fizzy taste of these soft drinks, lies a complex story about health and especially their effect on chronic diseases such as diabetes. Normal soft drinks, with a high amount of sugar and calories, are known as one of the important factors of increasing blood sugar and developing diabetes. On the other hand, diet sodas with the slogan "no sugar" or "low calories" have been introduced as a healthier alternative, but new research shows that these sodas may also have negative and complex effects on the body that have received less attention. Soda and diabetes: a complex relationship Soda is one of the most widely consumed industrial drinks in the world, which has formed a large part of the food culture of many countries due to its sweet taste and long shelf life. However, the relationship between soft drinks and diabetes, especially type 2 diabetes, has been raised as an important public health issue many years ago, and numerous researches have been conducted on it. This relationship is not only due to the presence of high sugars in regular soft drinks, but several biological mechanisms are involved in this process that should be carefully investigated. Sugars in regular soft drinks and their effect on blood sugar levels Regular soft drinks usually contain a lot of simple sugars, especially fructose and glucose. The sweetness of these drinks is usually provided by adding regular sugar (sucrose) or high fructose corn syrup. These simple sugars are quickly absorbed in the digestive system and enter the bloodstream, which causes a rapid increase in blood sugar levels after consumption. This sudden rise in blood sugar triggers the body's insulin response to control glucose levels. But frequent consumption and large amounts of these sugars cause double pressure on the beta cells of the pancreas, which are responsible for insulin secretion. Over time, this pressure reduces the efficiency and even destroys these cells, and the body gradually becomes less sensitive to insulin or insulin resistance. In addition, high consumption of simple sugar can cause weight gain; Because the extra calories from soda sugar are stored as fat. Weight gain and especially fat accumulation in the abdominal area is one of the main factors of insulin resistance and eventually type 2 diabetes. The role of frequent consumption of soft drinks in increasing the risk of type 2 diabetes Several studies have shown a positive and significant relationship between frequent consumption of sugary drinks and increased risk of type 2 diabetes. According to large epidemiological studies, people who drink one or more glasses of regular soda per day have a higher risk of developing type 2 diabetes than people who do not or rarely drink soda. This risk increases for several reasons: - **Increasing calorie and sugar intake:** Frequent consumption of soft drinks causes calories much higher than the daily requirement, which can lead to weight gain and obesity. Obesity, especially abdominal visceral fat, is strongly associated with insulin resistance. - **Severe fluctuations in blood sugar:** Drinking a lot of soft drinks causes a rapid increase in blood sugar and excessive insulin secretion. These fluctuations cause fatigue of the insulin-secreting cells and reduce their efficiency. - **Effect on chronic inflammation:** Consumption of sugary drinks increases systemic inflammation in the body, which is one of the main causes of insulin resistance. On the other hand, consumption of sugary drinks causes adverse changes in blood lipids, increases in triglycerides and decreases in HDL (good) cholesterol, all of which increase the risk of heart disease and diabetes. Biological mechanisms of the effect of soft drinks on insulin resistance The relationship between soda and insulin resistance is complex, and several pathways and biological mechanisms are involved: - **Increase in fructose consumption and fat accumulation in the liver:** Regular soft drinks contain a lot of fructose, which is metabolized in the liver. High consumption of fructose leads to the production of fat in the liver (non-alcoholic fatty liver), which causes inflammation and dysfunction of the liver. This process is one of the main causes of insulin resistance. - **increasing chronic inflammation:** High consumption of simple sugars increases the level of inflammatory molecules (cytokines) in the body. This chronic inflammation by damaging the insulin signaling pathways in cells reduces their sensitivity to insulin. - **Disturbance in the function of beta cells:** Frequent increase in blood sugar and the need to secrete more insulin eventually causes beta cells in the pancreas to wear out. Reducing insulin secretion or disrupting its secretion causes chronic blood sugar increase and the development of type 2 diabetes. - **Disorder in appetite and energy regulation:** The simple sugars in soft drinks cause a rapid release of glucose into the blood, which can disrupt the normal process of appetite regulation. Also, high sugar consumption may reduce the brain's response to satiety signals, leading to overeating and weight gain. - **Effect on gut microbiome:** New research has shown that high consumption of simple sugars and sugary drinks can cause adverse changes in the gut microbiome. These changes, in turn, contribute to systemic inflammation and insulin resistance. What are diet drinks? Diet soft drinks are one of the most popular sugar-free or low-calorie drinks in the world market, which are produced to reduce calorie consumption and help control weight. These soft drinks are mainly considered to be an alternative to regular soft drinks sweetened with sugar or sugar, and for this reason, they have become very popular among people who are looking to lose weight, control diabetes or maintain their health. But how are diet soft drinks different from normal soft drinks and what ingredients are used in their composition? In this section, we answer these questions in detail. ### Introduction of diet soft drinks and their difference from normal soft drinks Conventional soft drinks contain a significant amount of simple sugar (often sucrose or high fructose corn syrup), which gives them a sweet taste and significant calories. Each glass (about 330 milliliters) of regular soda can contain about 35 to 40 grams of sugar, which equates to about 140 to 160 calories. Frequent consumption of these soft drinks, especially due to their high sugar content, can lead to weight gain, increased blood sugar and other metabolic problems. Diet sodas, in contrast, are specifically designed to reduce or eliminate sugar and calories. These soft drinks usually use low-calorie artificial or natural sweeteners instead of sugar, which provides a similar sweetness but with very few or no calories. For this reason, diet sodas are known as "sugar free", "low calorie" or "zero calorie". On the face of it, diet sodas can be a good option for people who want to enjoy the sweet taste of soda without consuming extra calories. But the different compounds and their effects on the body is a matter that must be examined carefully. ### Types of artificial sweeteners common in diet sodas Several types of artificial and natural sweeteners are used to replace sugar in diet drinks. Below are the most important and common artificial sweeteners, along with features and important tips about each: ### 1- Aspartame - **Features:** Aspartame is one of the most widely used artificial sweeteners, which is about 200 times sweeter than natural sugar. This substance is a combination of two amino acids (phenylalanine and aspartic acid) that is metabolized in the body. - **Usage:** It is usually used in diet drinks, gums, desserts and sugar-free products. - **Important notes:** People with phenylketonuria (PKU) should avoid consuming aspartame because they cannot metabolize phenylalanine. Some people also claim that aspartame may cause headaches or other side effects, although scientific research has provided conflicting results. ### 2- Sucralose: - **Features:** Sucralose is about 600 times sweeter than sugar and is made by chemically changing the structure of sugar (its chlorination). Unlike aspartame, sucralose is not completely absorbed in the body and is mostly excreted from the body. - **Usage:** It is used in diet drinks, cooking products and sugar-free foods. - **Important Notes:** Studies have shown that sucralose may have an effect on the gut microbiome, and there are also some concerns about its thermal stability and the creation of harmful compounds during cooking. ### 3- Saccharin: - **Features:** Saccharin is the oldest artificial sweetener and is about 300 to 400 times sweeter than natural sugar. - **Usage:** It is used in diet drinks, low-calorie foods and medicines. - **Important Notes:** Saccharin has been discussed in the past due to concerns about carcinogenicity, but further studies have shown that it is safe to consume within permissible limits. ### 4- Stevia: - **Features:** Stevia is a natural sweetener that is extracted from the leaves of the stevia plant and is about 200 to 300 times sweeter than sugar. Unlike artificial sweeteners, stevia is considered natural. - **Usage:** It is used in natural diet drinks, healthy food and organic products. - **Important Notes:** Stevia is generally recognized as a healthier option, but some people do not like its bitter taste or aftertaste. ### 5- Acesulfame potassium (Acesulfame K): - **Features:** This artificial sweetener is about 200 times sweeter than sugar and is usually used together with other sweeteners to improve the taste. - **Usage:** It is used in diet drinks, chewing gum, cooking products and other food items. - **Important notes:** Acesulfame potassium is heatable and can be used in cooking. Diet sodas are drinks that use low-calorie artificial or natural sweeteners instead of regular sugar to create a sweet taste to reduce calorie intake and help with weight control. These soft drinks have important differences from regular soft drinks, primarily due to the removal of sugar and replacement with artificial sweeteners. Disadvantages and negative effects of diet sodas Diet sodas have been marketed as alternatives to regular sugary sodas to reduce calorie intake and help with weight management. But new research shows that long-term and high consumption of these soft drinks can cause serious health problems. ### The effect of artificial sweeteners on metabolism and appetite: Artificial sweeteners such as aspartame and sucralose are very sweet but offer few calories. This condition causes the brain to get confused; That is, the brain expects to receive energy, but the energy does not arrive. This may increase feelings of hunger and overeating. As a result, consumption of diet soda can increase appetite and consume more calories instead of weight loss. ### The relationship between diet soda consumption and weight gain and obesity: Although diet sodas are low in calories, studies have shown that regular consumption is associated with weight gain and obesity. This is related to reasons such as appetite dysregulation, changes in body metabolism, changes in the gut microbiome, and compensatory behaviors such as eating more or reducing physical activity. Therefore, diet sodas may indirectly cause weight gain. ### Effects of diet sodas on insulin sensitivity and diabetes risk: Frequent consumption of diet sodas can reduce the body's sensitivity to insulin and thus make it harder to control blood sugar. This condition, which is called insulin resistance, is one of the main causes of type 2 diabetes. Artificial sweeteners may disrupt cellular pathways related to glucose metabolism and cause chronic inflammation in the body, which itself is the cause of diabetes. ### Possible effects on gut health and microbiome: The gut microbiome consists of thousands of types of bacteria and microbes that play an important role in the body's overall health and metabolism. Research has shown that artificial sweeteners can disrupt the balance of these microorganisms, causing an increase in harmful bacteria and a decrease in beneficial bacteria. This disorder can cause inflammation, digestive problems, and even increased intestinal permeability, all of which contribute to an increased risk of obesity, diabetes, and other diseases. ### Potential cardiovascular risks: Diet sodas may increase the risk of heart diseases by increasing systemic inflammation, adverse changes in blood pressure and blood lipids, and dysfunction of blood vessels. Even with low calories, these negative effects can compromise cardiovascular health, especially in people with a history of heart disease or diabetes. Although diet sodas are low in calories, long-term and frequent consumption can cause increased appetite, weight gain, decreased insulin sensitivity, impaired gut health, and increased risk of heart disease. Therefore, it is better to limit the consumption of these soft drinks and instead use natural and healthier drinks such as water, green tea and natural fruit juices without sugar to maintain the health of the body. Is diet soda a healthier alternative? Diet sodas made with artificial sweeteners instead of sugar are often touted as a healthier, lower-calorie option than regular sodas. This idea is based on reducing calories and not increasing blood sugar. Scientific research shows that the answer to this question is not so simple. On the one hand, diet sodas have very few calories and their consumption does not directly increase blood sugar; Therefore, they seem to be a better option for diabetics or those trying to control their weight compared to regular soft drinks. But on the other hand, artificial sweeteners in these soft drinks can have unexpected and complex effects on health. These sweeteners may cause appetite dysregulation, so that a person craves high-calorie foods more after consuming a diet soda. Also, some studies have shown a connection between diet soda consumption and decreased insulin sensitivity, changes in the intestinal microbiome, and increased chronic inflammation, which are all risk factors for diabetes and metabolic problems. Therefore, although diet soda appears to be healthier in terms of calories and sugar than regular soda, long-term and excessive consumption can have negative health consequences. ### Deceptive sweets; When diet soft drinks are a threat to diabetes Regular sugary soft drinks are the clear enemy of blood sugar control and metabolic health, and have an undeniable role in increasing the risk of type 2 diabetes. But the more important point is that diet sodas, with their healthy and low-calorie appearance, may have complex and sometimes destructive effects on the body's metabolism and insulin sensitivity behind the scenes. Artificial sweeteners can disrupt the natural balance of appetite and gut microbiome and lead to weight gain and insulin resistance; Factors that are directly related to diabetes. Therefore, not only regular sugary soft drinks, but also diet soft drinks should not be considered as a safe and healthy solution to prevent or control diabetes. The real solution lies in choosing natural drinks, reducing the consumption of added sugars and paying attention to a healthy lifestyle. Simply put, the sweetness of soft drinks can sometimes be deceiving, and taking care of your metabolic health requires, above all else, conscious and smart choices. In general, the best option to maintain metabolic health and reduce the risk of diabetes is to limit the consumption of both types of soda and prefer natural beverages such as water, sugar-free tea, and fresh juices without additives. **To receive a visit (online or in person) with Dr. Yazdan Panah, fill out the form below**