Get At Least Seven Hours Of Sleep Per Night
Lack of sleep can affect two hormones in the body that are crucial for maintaining a healthy weight: ghrelin and leptin. Levels of ghrelin, which signal your body to eat, ramp up while the production of leptin, which decreases appetite, slows down. So when you dont get enough shut-eye, you may be prone to unhealthy cravings, including those for sugar. A growing body of research suggests not getting sufficient sleep can significantly increase your risk for obesity, according to a review published in July 2011 in the journal Current Opinions in Clinical Nutrition & Metabolic Care.
Sleep deprivation can also make you crankier and more impulsive, so youre less prepared to make the effort that sometimes it takes to make that healthy choice, Dobbins says.
According to the National Sleep Foundation, most adults should aim to get at least seven hours of sleep per night.
Sugary Sodas And Diabetes
High blood sugar is characteristic of diabetes.
If a person has diabetes, it is important to avoid drinks that contain excessive sugar, as they cause spikes in blood glucose.
One recent study posted in the BMJ found a link between drinking sugary drinks and the risk of type 2 diabetes.
Another study posted in Diabetes Care found that people who drink 1 or 2 sugar-sweetened drinks every day have a risk of developing type 2 diabetes that is 26 percent higher than those who do not.
Sodas can impact health in a range of harmful ways:
- Plaque loves soda: The bacteria that cause dental plaque need sugar to thrive. Soda washes the mouth in sugar with each gulp, making it a perfect breeding ground for plaque.
- Soda is acidic: Drinking soda regularly can make the mouth more acidic. This increases the risk of cavities, enamel decay, and gum disease.
- Soda provides empty calories: The average can of cola provides
Address soda cravings with the following options:
Does Coke Zero Raise Blood Sugar Levels
Coke zero doesnt contain any sugar or calories in it. So taking coke zero for a short time like a can of it wont raise blood sugar levels. Rather than having sugar or carbohydrate coke zero contains two artificial sweeteners. These sweeteners dont raise the level of blood sugar but these may hamper your enamel of teeth.
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Is It Ok To Drink Diet Coke With Type 2 Diabetes
Well, drinking diet coke not so often will not cause any harm to you even if you have type 2 diabetes. But if type 2 diabetes patients drink the diet coke on a regular basis, it can become risky for them. Diet cokes are made with artificial sweeteners and don’t contain any sugar or calories, but taking it on a regular basis can impair insulin resistance.
Dr. SM Kamal Hasan, MBBS, Rangpur Medical College and HospitalRangpur- Dinajpur Highway, Cantt, Near Central Jail, Rangpur 5400, Bangladesh
K So Diet Soda Kinda Stinks But How Does It Impact Blood Sugar Or Insulin Levels
Studies on the impact of artificial sweeteners on blood glucose levels and insulin levels can produce some conflicting headlines.
In short, cracking open a can of diet soda wont directly raise your blood sugar levels. However, certain artificial sweeteners can have a long-term impact. .
Here are some of the most common no calorie sweeteners:
- sucralose cyclamate
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Action Beyond The Individual Level
Reducing our preference for sweet beverages will require concerted action on several levelsfrom creative food scientists and marketers in the beverage industry, as well as from individual consumers and families, schools and worksites, and state and federal government. We must work together toward this worthy and urgent cause: alleviating the cost and the burden of chronic diseases associated with the obesity and diabetes epidemics in the U.S. and around the world. Fortunately, sugary drinks are a growing topic in policy discussions both nationally and internationally. Learn more about how different stakeholders can take action against sugary drinks.
The Lowdown On Diet Soda
Research suggests a strong link between regularly drinking diet soda and type 2 diabetes. One study found that the artificial sweeteners in diet soda are harmful to gut bacteria, and there’s a resulting relationship between drinking diet soda and increased insulin resistance, weight gain, and diabetes.
Scientists have proposed that other behaviors that go along with drinking diet soda are to blame for weight gain, insulin resistance, and diabetes. There seems to be both a direct and indirect effect between drinking diet soda and diabetes.
However, the artificial sweeteners in diet soda and other sugar-free beverages have been approved by the Food and Drug Administration . They have not been found to cause other health issues and can provide flexibility for planning diabetes-friendly meals.
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Drink Carefully: Diet Soda
Are fizzy, zero-calorie drinks a brilliant choice for people concerned about diabetes, or could they do more harm than good? One 2018 study in Current Developments in Nutrition looked at over 2,000 people and found that those who drank diet soda every day increased their chances of developing diabetes, leading researchers to conclude that diet soda itself could be a risk factor. The news may be even worse for diabetics drinking zero-calorie sodas. Researchers in Australia looked at 600 patients with diabetes and found that drinking more than four cans of diet soda a week doubled their chances of developing proliferative diabetic retinopathy, an eye disease thats a complication of diabetes.
What if youre using it as an interim measure to wean yourself off real soda? Though theres concern among researchers, the American Diabetes Association still suggests that diet soda is a better alternative to a sugar-packed version for people watching their blood sugar.
Can Diabetics Drink Coke Zero
The Coca-Cola zero has been gaining rapid popularity for its no-sugar, no-calories quality. As a result, it is being preferred over regular sugary versions of Coca-Cola.
But coming to individuals dealing with diabetes, coke zero is still not a safe option. It must be seldom had and not overdone.
Coke zero might be more popular as a healthier alternative because it has no sugar and no calories. Thus, it may not affect the blood sugar immediately. However, other reasons can make it harmful for diabetics.
This aims to make it safer for people concerned about weight gain, sugar intakes, and fitness enthusiasts. Artificial sweeteners are used to retain the original coke flavor and feel in this diet version of coke.
Some of the most common artificial sugars used in coke zero are Aspartame and Ace-K or Acesulfame Potassium. They are debatable for diabetics and are known to affect body weight and metabolic syndromes.
Many studies have shown that drinking coke zero daily can affect blood sugar levels and also lead to the development of diabetes. In addition, it can worsen pre-diabetic levels and also lead to a rise in risk.
Some other studies have found no such relation between rising chances of developing or severing diabetes due to intake of Coke Zero.
Be it diet coke or regular coke, the possibility of risk is mixed. Hence, the only efficient way out is to keep the intake amounts low and within moderate limits.
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So The Next Time You Buy A Diet Soda Heres What You Should Check For:
People must check the content labels for aspartame and caffeine. They should restrict themselves from consuming these sodas. One drink once in a week or two weeks is fine, says Dr Shah.
The above article is for information purposes only and is not intended to be a substitute for professional medical advice. Always seek the guidance of your doctor or other qualified health professional for any questions you may have regarding your health or a medical condition.
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!
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Agave Syrup And Nectar
Produced in South America and Mexico from agave plants, agave nectar is sweeter than honey, though less viscous, whilst agave syrup is thicker and darker. Agave nectars are typically sold in light, amber, dark, and raw varieties. The light nectar is mild in flavour and is therefore ideal for delicate dishes or beverages, whereas the amber and dark varieties have a stronger, caramel taste, making them lovely as a honey or sugar substitute on pancakes, in desserts, for use in baking and even in sauces with poultry, meat and seafood dishes.
Does Aspartame Raise Blood Sugar
Over the years, various studies have concluded that aspartame does not affect the bodys blood sugar levels.
It has a glycemic index value of 0. This means that it does not affect the blood glucose of the body. One must limit daily aspartame to 50mg per kg of body weight to avoid any complications.
It has been deemed safe for individuals with diabetes. Nevertheless, it is crucial to check the items that contain aspartame as they may have other items that include sugars, chemicals, or preservatives, which can affect the diabetic levels.
It is important to maintain your overall diabetic health levels and use aspartame to encourage measures of control.
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What The Stats Show
People who consume diet drinks have:
- 200% increased risk of weight gain
- 36% increased risk of prediabetes or metabolic syndrome
- 67% increased risk of diabetes
As you can see from those stats it doesnt really indicate anything positive does it?!
As Dr Mark Hyman says:
You cant outsmart Mother Nature
Why Should Diabetics Drink Zero Coke
You should know by now that regular soda usually comes loaded with a large quantity of sugar in it and this simply implies that you should avoid it.
For instance, a twelve-ounce regular coke usually contains about 39 grams of sugar which are obtained from the high fructose corn syrup. This, therefore, makes it a no go. You should also know that the can of soda contains about 140 calories which means you do not get nutrients from consuming it.
Coke Zero makes use of aspartame in addition to a second sweetener known as acesulfame potassium. This compound is known to be 200 times sweeter than the normal sugar, hence companies can make use of a lower volume of it and get the same results. As well as sweeteners, coke zero is also known to contain caramel color, natural flavors, carbonated water as well as caffeine.
If you take a close look at the label, you will observe that Coke Zero does not contain calories, carbs, fats, or proteins. What this means is that besides the fake sweeteners and some other ingredients, the drink doesnt contain much. As far as coke beverages and other sugar-free foods are concerned, marketing them can be quite deceptive.
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What Can Diabetics Drink Besides Water
Diabetic people always remain in tension about what to eat or drink and what not to. Obviously, water is the first element that keeps the diabetics hydrated without causing any harm. Besides water, a diabetic patient may need more beverages that are diabetes-friendly. Green tea, coffee, lemonade, hot chocolate, apple cider, coke zero can be suitable drinks for the diabetics.
It Causes Weight Gain Instead Of Weight Loss
Diet soda is free of calories and it wont be helpful in weight loss at all. According to the researchers from the University of Texas, diet soda users had 70% of hike in weight gain over the course of a decade, when compared to non-drinkers.
Participants who took more than 2 drinks faced over 500% increase in weight. The artificial sweeteners play a great role in confusing your body. When you feel that you are not having any sweetened liquid calories, you might justify having pizza with extra cheese or double cheeseburger.
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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.
Diet Soda And Diabetes: Is It A Safe Option
With a Diabetes diagnosis, the noble doctor is kind enough to rattle off a list of foods that you must not indulge in anymore. It can be a task trying to remember what all you can have after he is done. Amongst the list, just as quickly as you gulp it down, soda or colas often manage to slide off this insanely long list of foods. The next day at the vending machine/canteen, you find yourself wondering, can I at least have some diet soda?
Diabetes is a disease wherein the blood sugar levels rise rapidly, and the body is unable to manage the high sugar levels. This is because either the body does not produce the hormone insulin, or the body fails to respond to the insulin produced by the body. In either case, blood sugar levels are elevated and can cause damage to the heart, nerves, eyes, and kidneys.
It is essential for people with Diabetes to manage their sugar levels by taking their prescribed medications, exercising regularly, keeping weight in check, and monitoring their food intake.
Diet Sodas vs Regular Sodas
Diet Sodas, unlike regular sodas, are not loaded with sugar that causes a sudden spike in blood sugar levels . However, they are charged with artificial sweeteners such as saccharin and aspartame and have zero nutritional value .
Both these sweeteners are approved by the U.S. FDA and are considered non-toxic. The American Diabetes Association also lists diet soda as a safe alternative to other non-diet drinks.
Is it really safe?
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Summary Of The Evidence
As the effectiveness of substituting ASBs for SSBs for weight loss and improvement of glucose control in type 2 diabetics has been called into debate, the obvious question arises: could these compounds have the opposite of their intended effect and actually negatively influence blood sugar control? Relatively few high powered randomized controlled studies have been done to study this. Hence, the most reliable articles tend to be meta-analyses.
According to a 2014 meta-analysis by Christopher Gardener et al, the body of evidence for the direct effects of ASBs on glycemic control is severely limited. Many studies have compared Non-nutritive Sweeteners to placebo looking for any ill effect on glycemic control with null results. However, these studies fail to address the potential effect of replacing SSBs with ASBs in the diet. The studies that directly compare NNS to sugars are limited by low sample size and other potential confounders.
What’s So Bad About Diet Soda
Weve all seen the headlines claiming that Diet Soda Raises Diabetes Risk! Even the American Diabetes Association is touting how diet sodas can lead to metabolic syndrome and type 2 diabetes. But that claim and other health claims like it are also frequently debunked or dismissed. For those of us already living with diabetes , does it even matter if diet sodas might cause type 2?
Well since March is National Nutrition Month, were taking a look at some issues around what PWDs consume. And a lot of us consume a lot of diet soda, lets face it.
These drinks are a mainstay for many of us PWDs thanks to their zero affect on our blood sugars. But there may still be cause for concern over some other important health issues.
Right off the bat we should note that research into diet soda consumption and the stuff in them is still in its infancy. Some studies say its bad and other studies say that its well, not exactly good, but not as bad as some think. Heres what we found and well leave the final judgment up to you:
Heart Health Risks + More
Now, this doesnt necessarily show causality, as Dr. Hannah Gardener, one of the researchers at the University of Miami, explained. Further studies, she says, are needed to show what exactly about diet soda is causing cardiovascular disease in these patients. But research would indicate that diet sodas are not necessarily the best daily beverage choice for us PWDs, despite their null effect on blood sugars.
Diet Soda and Weight Gain
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