Diet Soda and Weight Loss
alexreyn13
Posts: 52 Member
"Artificial sweeteners trigger insulin, which sends your body into fat storage mode and leads to weight gain."
I've seen this phrase a few times in articles that discuss the effects of diet soda and weight loss. Is there actually any evidence or real science behind this statement?
I've seen this phrase a few times in articles that discuss the effects of diet soda and weight loss. Is there actually any evidence or real science behind this statement?
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Replies
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I'm not sure about the scientific evidence behind it but I've known tons of people losing 100+ lbs drinking diet sodas every day. I know it can cause you to gain weight around the middle when you gain and drink those, but if it triggered insulin, why do they tell diabetics that are newly diagnosed to switch to diet. I say, drink them in moderation. When you crave the real thing, have a diet version. It's about balance, not perfection right!
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The evidence supports the obvious: lower-calorie beverages contribute to a calorie deficit which, in turn, leads to weight loss.
Most people would do well to forget they ever heard the word "insulin". They should also stop reading articles about diet soda. Nothing good will come of it.25 -
Link to the original? I'd like to read the source but common sense tells me no that is not true. Your body stores fat when it receives more fuel than it needs to handle its functions (CICO.) Since diet soda is generally 0 calories (a unit of measure) it should not be providing any "fuel" to the body for storage. As a simple anecdotal (not scientifically backed) observation I believe that consuming artificial/processed sugars only lead to increased hunger (for me) so I avoid them because they do not serve my personal goals plus I think they taste nasty. Now I'm not going into it because no one asked or cares (lol) but I think that something you consume that has 0 units of fuel measure and little if any nutritional value as well as a high level of acidity cannot be good for your body but like Sweetbug said "It's about balance, not perfection"2
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Yeah it has nothing to do with the ingredients or biological process, it has to do with the number of calories. And there's this... if you're craving sugar and you eat or drink something that's sugar free, ya know, trying to trick your mind, your brain gets all ramped up for the sugar rush... like thinking "it's coming! it's coming, get ready, here it comes......" and then nothing. So you end up craving it even more which may lead to over doing it.8
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alexreyn13 wrote: »"Artificial sweeteners trigger insulin, which sends your body into fat storage mode and leads to weight gain."
I've seen this phrase a few times in articles that discuss the effects of diet soda and weight loss. Is there actually any evidence or real science behind this statement?
I don't believe that particular statement is supported by science, I think that perhaps someone read somewhere that sugar consumption triggers insulin release, and then made that jump that all sweet flavors trigger insulin and published it. Unfortunately, it is a common occurrence in journalism when reporting on science to make it sound like "major breakthroughs" are being made in every article.
In terms of weight, diet soda has 0 calories, which means it doesn't impact your weight calorically one way or another. However, some people do report that they are very sensitive to the sweetness of diet soda, and that consumption can trigger cravings for sweet foods, which can lead to overeating and difficulty managing weight.3 -
First, aspertame doesn't trigger insulin.
Second, it doesn't matter. People seem to think that insulin trumps calories, and that is not so. What insulin does (greatly simplified) is shuttle things in your body where they need to go. This includes protein to the muscles, and -- as relevant here -- glucose from the blood to where it should go. Insulin is important, because it gets glucose circulating in the blood where it needs to go as part of the process of converting food into energy. Someone who is insulin resistant has trouble doing this since their cells are resistant to insulin, so the glucose doesn't get stored or used. Someone healthy can use the insulin. Insulin cannot store glucose as fat when there's no glucose to store.
Even if you have consumed food that gets broken down into sugar, including glucose -- and diet soda simply cannot be, the whole idea makes no sense -- if you don't have full glycogen stores, and the fact is that you likely will not if you have been eating at a deficit, it won't be stored as fat, but goes to the glycogen stores. If those stores are full, it will be converted into fat and stored in the cells, but that's a more complicated process so doesn't happen preferentially.
The most important fact is that how much your body needs to burn to operate doesn't change as a result of spiking insulin or allowing insulin to do its job. You can't "hack" the system, as some would claim, by avoiding insulin--you still use only what you need and store extra as fat. And you won't magically not burn calories that you DO need to fuel the activity you do because you have some insulin running around doing its job.
All that happens is that the timing of when you are running on fat vs. glucose may change (we run on both off and on or, more typically, at the same time, throughout the day). So, if you did happen to have full glycogen stores and eat a banana or some bread or something (NOT a diet soda, though), your body might well store some fat, but if you are in a deficit overall then your body will burn more fat than it stores, so it makes no difference.
Similarly, if you eat low carb, you will burn more fat, but you are also eating more fat -- it evens out. My understanding is that the percentage of fat/carbs you burn pretty much reflects what you eat. You can't trick the body into basically wasting energy (this would be bad evolutionarily, as we had food scarcity as a problem and couldn't worry about macros), and similarly -- although the body would like it -- you can't make the body run without energy or store fat when no food has been consumed as those mangled claims about diet soda would have it.
What I think it's really getting at is a theory (not well supported) that consuming diet soda may cause you to crave sugar foods, since the body (allegedly, and depending on the sweetener) reacts as if it's expecting it. The thing they are trying to explain is that on average people who drink diet soda aren't thinner than those who drink non diet (I think the answer to this is obvious, but whatever--point is these AREN'T people counting calories). One thing that seems to be true for SOME people is they report more desire for sweets when drinking diet soda (compared to not, not necessarily compared to when drinking soda). But for many people that is not true, so better to go by actual experience, IMO.21 -
I suggest blacklisting all websites where you read that.
https://examine.com/nutrition/do-artificial-sweeteners-spike-insulin/9 -
whoever made the statement doesn't have a clue what they are talking about. Even the worst artificial sweetner isn't as bad as sugar at causing a spike in blood sugar and the corresponding rise in insulin. Many artificial sweetners have a GI of 0, there would be no way for it to increase insulin.3
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No, there is no scientific evidence that diet sodas lead to weight gain. Weight gain is caused by a surplus of calories, and diet soda has none, so it's impossible to gain weight from them.
Some people say that the weight gain comes from people choosing larger meals or eating more since they're drinking diet soda and feel like they've earned it, but that's the consumer's fault. Not the soda's.3 -
I switched from regular soda to all diet soda and soda water with 0 calories. And I've lost 43 pounds in 96 days. So I'm pretty sure its a myth.7
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cushman5279 wrote: »Yeah it has nothing to do with the ingredients or biological process, it has to do with the number of calories. And there's this... if you're craving sugar and you eat or drink something that's sugar free, ya know, trying to trick your mind, your brain gets all ramped up for the sugar rush... like thinking "it's coming! it's coming, get ready, here it comes......" and then nothing. So you end up craving it even more which may lead to over doing it.
I can see how it's that way for some people definitely but I don't think it's that way for everyone.
Personally, I drink diet soda because it's easier to open a can/bottle than it is to make coffee and then Doctor it to my liking. It's definitely not a stand in for sweets. When I want chocolate or otherwise sugary goodness, soda is the last thing I would reach for to satisfy that.
I switched to diet soda in high school when I first started thinking about my weight and now I can't stand the taste of regular soda. The syrup feels so...I don't know thick? Diet soda hasn't helped me lose any weight but it certainly hasn't ever hindered me when I start cutting either. When I fail, my diet soda habit is the last thing I would say contributes. Regular soda is nowhere on my list of can't haves on a regular day because it's not even a temptation. So in that respect, I guess diet soda has helped me.
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alexreyn13 wrote: »"Artificial sweeteners trigger insulin, which sends your body into fat storage mode and leads to weight gain."
I've seen this phrase a few times in articles that discuss the effects of diet soda and weight loss. Is there actually any evidence or real science behind this statement?
Hmmm - I lost 75 pounds in 18 months while drinking bourbon mixed with diet 7-Up pretty much daily. I counted the calories too and made sure I left room for them or exercised enough that I was still in a deficit when i had my night-cap.
Calories in < calories out = weight loss
It's really that simple.13 -
Or.... you could stop putting anything but WATER into your body. You only get one body right? There are things like aspartame in diet soda. What's that do? It is about 200 times sweeter than sugar, so much less of it can be used to give the same level of sweetness. This, in turn, lowers the calories in the food or beverage.
Think about what aspartame can do... Emotional Disorders... Cancer in the brain... Diabetes.... Epilepsy/Seizures.
Think about what water can do..... make you pee.... a lot....
Nope about the aspartame! and here's why
http://community.myfitnesspal.com/en/discussion/1308408/why-aspartame-isnt-scary/p1
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Or.... you could stop putting anything but WATER into your body. You only get one body right? There are things like aspartame in diet soda. What's that do? It is about 200 times sweeter than sugar, so much less of it can be used to give the same level of sweetness. This, in turn, lowers the calories in the food or beverage.
Think about what aspartame can do... Emotional Disorders... Cancer in the brain... Diabetes.... Epilepsy/Seizures.
Think about what water can do..... make you pee.... a lot....
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Or.... you could stop putting anything but WATER into your body. You only get one body right? There are things like aspartame in diet soda. What's that do? It is about 200 times sweeter than sugar, so much less of it can be used to give the same level of sweetness. This, in turn, lowers the calories in the food or beverage.
Think about what aspartame can do... Emotional Disorders... Cancer in the brain... Diabetes.... Epilepsy/Seizures.
Think about what water can do..... make you pee.... a lot....
Sorry but you are misinformed. Aspartame is one of the most researched food additives out there. The rea search shows it is safe and does not CAUSE the health issues you claim in humans.5 -
Or.... you could stop putting anything but WATER into your body. You only get one body right? There are things like aspartame in diet soda. What's that do? It is about 200 times sweeter than sugar, so much less of it can be used to give the same level of sweetness. This, in turn, lowers the calories in the food or beverage.
Think about what aspartame can do... Emotional Disorders... Cancer in the brain... Diabetes.... Epilepsy/Seizures.
Think about what water can do..... make you pee.... a lot....
It can't do any of those things.5 -
queenliz99 wrote: »Or.... you could stop putting anything but WATER into your body. You only get one body right? There are things like aspartame in diet soda. What's that do? It is about 200 times sweeter than sugar, so much less of it can be used to give the same level of sweetness. This, in turn, lowers the calories in the food or beverage.
Think about what aspartame can do... Emotional Disorders... Cancer in the brain... Diabetes.... Epilepsy/Seizures.
Think about what water can do..... make you pee.... a lot....
Nope about the aspartame! and here's why
http://community.myfitnesspal.com/en/discussion/1308408/why-aspartame-isnt-scary/p1
^Came to post this link but it's already here. This is a great, informative link.3 -
diannethegeek wrote: »queenliz99 wrote: »Or.... you could stop putting anything but WATER into your body. You only get one body right? There are things like aspartame in diet soda. What's that do? It is about 200 times sweeter than sugar, so much less of it can be used to give the same level of sweetness. This, in turn, lowers the calories in the food or beverage.
Think about what aspartame can do... Emotional Disorders... Cancer in the brain... Diabetes.... Epilepsy/Seizures.
Think about what water can do..... make you pee.... a lot....
Nope about the aspartame! and here's why
http://community.myfitnesspal.com/en/discussion/1308408/why-aspartame-isnt-scary/p1
^Came to post this link but it's already here. This is a great, informative link.
I think I will bump it.1 -
Or.... you could stop putting anything but WATER into your body. You only get one body right? There are things like aspartame in diet soda. What's that do? It is about 200 times sweeter than sugar, so much less of it can be used to give the same level of sweetness. This, in turn, lowers the calories in the food or beverage.
Think about what aspartame can do... Emotional Disorders... Cancer in the brain... Diabetes.... Epilepsy/Seizures.
Think about what water can do..... make you pee.... a lot....
Sorry but you are misinformed. Aspartame is one of the most researched food additives out there. The rea search shows it is safe and does not CAUSE the health issues you claim in humans.
I'm pretty sure by now it's the most researched food stuff ever.4 -
I thought water was the most researched. I think I'm going to stick with the clear stuff! Y'all do what you want. Wasn't trying to upset anyone
I don't think anyone is upset. You've just made some claims that are demostrably false. People around here tend to prefer not spreading misinformation.9 -
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Or.... you could stop putting anything but WATER into your body. You only get one body right? There are things like aspartame in diet soda. What's that do? It is about 200 times sweeter than sugar, so much less of it can be used to give the same level of sweetness. This, in turn, lowers the calories in the food or beverage.
Think about what aspartame can do... Emotional Disorders... Cancer in the brain... Diabetes.... Epilepsy/Seizures.
Think about what water can do..... make you pee.... a lot....
Nope, nope nope. Simple fearmongering. Everything you mentioned has not been supported by science.
You're being questioned due to throwing a claim with no proof.3 -
Or.... you could stop putting anything but WATER into your body. You only get one body right? There are things like aspartame in diet soda. What's that do? It is about 200 times sweeter than sugar, so much less of it can be used to give the same level of sweetness. This, in turn, lowers the calories in the food or beverage.
Think about what aspartame can do... Emotional Disorders... Cancer in the brain... Diabetes.... Epilepsy/Seizures.
Think about what water can do..... make you pee.... a lot....
Well, if you like peeing so much, have at it.3 -
My diet Minute Maid lemonade (5 calories) and diet root beer (0) have helped TREMENDOUSLY with cravings and weight loss. I don't like drinking plain water and never did. Switching from fruit juices to diet drinks has cut about 250 calories a day out of my diet.3
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bethannien wrote: »cushman5279 wrote: »Yeah it has nothing to do with the ingredients or biological process, it has to do with the number of calories. And there's this... if you're craving sugar and you eat or drink something that's sugar free, ya know, trying to trick your mind, your brain gets all ramped up for the sugar rush... like thinking "it's coming! it's coming, get ready, here it comes......" and then nothing. So you end up craving it even more which may lead to over doing it.
I can see how it's that way for some people definitely but I don't think it's that way for everyone.
Personally, I drink diet soda because it's easier to open a can/bottle than it is to make coffee and then Doctor it to my liking. It's definitely not a stand in for sweets. When I want chocolate or otherwise sugary goodness, soda is the last thing I would reach for to satisfy that.
I switched to diet soda in high school when I first started thinking about my weight and now I can't stand the taste of regular soda. The syrup feels so...I don't know thick? Diet soda hasn't helped me lose any weight but it certainly hasn't ever hindered me when I start cutting either. When I fail, my diet soda habit is the last thing I would say contributes. Regular soda is nowhere on my list of can't haves on a regular day because it's not even a temptation. So in that respect, I guess diet soda has helped me.
Your opinion and experience mirror my own.
Diet soda doesn't not give me a craving for sugar, never has in over 35 years of drinking it. I switched in high school and can't stand to drink soda with sugar now, it's just too sweet and leaves an aftertaste I can't get off my tongue unless I eat or drink something else.Or.... you could stop putting anything but WATER into your body. You only get one body right? There are things like aspartame in diet soda. What's that do? It is about 200 times sweeter than sugar, so much less of it can be used to give the same level of sweetness. This, in turn, lowers the calories in the food or beverage.
Think about what aspartame can do... Emotional Disorders... Cancer in the brain... Diabetes.... Epilepsy/Seizures.
Think about what water can do..... make you pee.... a lot....
And I will fourth, fifth or sixth the "No" on this. None of that has been proven in fact, if anything, it's been disproven over and over again.
I drink plenty of water. That's not going to change the fact that I like my morning, and sometimes afternoon, Diet Coke.4 -
I thought water was the most researched. I think I'm going to stick with the clear stuff! Y'all do what you want. Wasn't trying to upset anyone
No, just telling them if they drink diet soda with aspartame they'll get " Emotional Disorders... Cancer in the brain... Diabetes.... Epilepsy/Seizures".8 -
There is no evidence that artificial sweeteners cause insulin spikes. There is some evidence to the benefits of long-term use, however. More research is still being done, but general consensus is that when the body thinks it getting calories, but doesn't, it messes with sated/not sated triggers and your body doesn't always recognizing when enough calories have been consumed. This can lead to overeating because you still feel hungry, which leads to weight gain. I personally don't do artificial sweeteners because they are chemicals - it has nothing to do with my insulin resistance.
https://www.hsph.harvard.edu/nutritionsource/healthy-drinks/artificial-sweeteners/
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There is no evidence that artificial sweeteners cause insulin spikes. There is some evidence to the benefits of long-term use, however. More research is still being done, but general consensus is that when the body thinks it getting calories, but doesn't, it messes with sated/not sated triggers and your body doesn't always recognizing when enough calories have been consumed. This can lead to overeating because you still feel hungry, which leads to weight gain. I personally don't do artificial sweeteners because they are chemicals - it has nothing to do with my insulin resistance.
https://www.hsph.harvard.edu/nutritionsource/healthy-drinks/artificial-sweeteners/
You do know that everything is made of chemicals, right? Everything. And not all "artificial sweeteners" are actually "artificial", either. Stevia is a plant, for example.4 -
There is no evidence that artificial sweeteners cause insulin spikes. There is some evidence to the benefits of long-term use, however. More research is still being done, but general consensus is that when the body thinks it getting calories, but doesn't, it messes with sated/not sated triggers and your body doesn't always recognizing when enough calories have been consumed. This can lead to overeating because you still feel hungry, which leads to weight gain. I personally don't do artificial sweeteners because they are chemicals - it has nothing to do with my insulin resistance.
https://www.hsph.harvard.edu/nutritionsource/healthy-drinks/artificial-sweeteners/
Water is a chemical too.5
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