The Diet Soda Thread

(Connor L) #1

So, I searched and didn’t see this topic covered yet.

Many of us, pre-Keto, drank sugary sodas religiously. I remember making that second (third?) trip to the soda fountain at McDonald’s too…

When I went Keto, the first thing I did was try and replace those sugary cravings with a cool, crisp diet soda.

This topic is highly controversial in the dieting/Keto world. It makes sense too; we really don’t understand the full effects of diet soda on health, gut microbiome, weight loss, or anything. Most of what we know is anecdotal or in the beginning stages of research.

For example, there are many who believe that ALL diet sodas should be avoided. In Maria Emmerich’s new book, 30 Day Ketogenic Cleanse, she advises abstaining from anything with artificial sweeteners in them. What isn’t clear is if Stevia sodas are included in this recommendation. Of course… I can’t, personally, get behind Stevia sodas because of their taste. Too healthy tasting for me!

There are others, like Adam Nally (Doc Muscles), who believe that sodas with Aspartame are perfectly fine for blood sugar. These four are ok by him: Diet Dr. Pepper, Diet Coke, Diet Mug Rootbeer and Diet A&W Cream Soda. (Source: http://www.sensiblemedicalsolutions.com/sweeteners.html)

The jury is still out on how these artificial sweeteners/natural sweeteners affect blood sugar and appetite across the board. The best we can do, for now, is test ourselves. Try the different sodas and see how they affect your numbers.

For me, I’m lucky that Diet Dr. Pepper is perfectly fine for me. I have two a day. Eventually, I want to get off all artificial stuff, but for now, I feel great.

One other thing from Dr. Nally. Ace-K, the new-er artificial sweetener, is being used to replace Aspartame in many of the diet sodas. He posits that this sweetener causes an increase in insulin levels (without causing a jump in blood sugar levels). This is a problem because it can make you feel hungrier! Your body thinks it is getting more sugar than it is, and this can be bad. When we are trying to reduce insulin resistance, we want to reduce the amount of insulin that is produced. I recommend not drinking any sodas with acesulfame potassium (Ace-K™, Sunette™) in them.

If you have more science/thoughts to add, please do so below! Thanks.
-Connor

(Glenn Graham) #2

@ConnorL Have you listened to the Sweeteners podcast? It is a good start. Personally, I have not eliminated artificial sweeteners from my foods, but I have tried to limit them. I hope thread grows. I to am very interested in what people have to say.

http://2ketodudes.com/show.aspx?episode=7

(Connor L) #3

I have listened to that episode, yes. :slight_smile:

(mwall) #4

I am certainly no purist and so is there a label for the opposite for someone on keto who has fasted and feasted from an A1c 9.8 to 5.3 in less than six months and consumes “large” amounts of all that bad stuff, like ace K, et. al.? I had not heard the info shared about the acesulfame causing insulin production despite no glucose spike. I’ll look into that for sure, so the thread is worth it just in that alone for me. It seems that “new” sweetener is in every option out there now.

But this idea of moderation and balance, especially with things like pace with the fasting and feasting and use of synthetics and processed ‘stuffs’ has led me to endure the bitter of stevia long enough to embrace it now (being ‘natural’) with only smaller amounts of liquid sucralose or erythritol for the balance. I’ve gone to the trouble of measuring the effects on my bg and surprise! maltodextrin is the worst!

I’ve also been experimenting with which sweeteners to use with which applications for maximum pleasure with the least use of the sweetener. I think if I tried to eliminate ALL sweeteners I’d be psychologically bitter in more than one other area and likely act out in worse ways (like cortisol production). :wink:

This all said, I’m not using very much in all because I only use it in beverages and only occasionally in keto treats. This will be an interesting thread for me as well. :yellow_heart:

(Cathy Schroder) #5

I’ve been reading a book by Robynne Chutkan that has mentioned fizzy drinks in connection with damaging the gut microbiome. I haven’t finished the book as yet but I know myself that I have stomach pains when I drink these diet drinks. Mind you I drank at least two litres of it a day for about thirty years in total, so maybe if you are more restrained it wouldn’t be a problem. These days I try to drink nothing but water.

(Rhoda) #6

I’ve been drinking diet pop for going on 50 years now. 1-2 liters a day. I hadn’t drank any for about a month a Christmas time. Had one Diet A&W Root Beer. Tasted oh so sweet. So, I’m not against them, but am trying to limit their usage.

(David) #7

Mmmmm. There used to be an American shop in my town (UK) and for a while I would go in every week and buy about £20 worth (about 12 cans) of fizzy pop. Including that little delight above.

I wonder what MFP would make of that diet now.

(Ron) #8

I am right there… I have been drinking diet soda for years, since I was at least 12 or so, almost exclusively. I don’t remember ever not drinking it.

I have been trying to cut back and substituting with water and unsweetened tea… but I have been drinking anywhere from 2-4 liters a day, so cutting back to 1-2 is a big step.

I have been trying to decide what to do, I have been thinking about leaving it in my diet at least until I am past the Keto Flu, but I also don’t want to be doing all this for nothing if it’s going to be counter productive…

(David) #9

Holy shit !

I’d be buzzing on that much soda, and running to the loo every 25 minutes.

(Ron) #10

I find myself there quite often… but it’s the vicious cycle of BG causing the body wanting to flush and then being thirsty to keep the cycle going… I am correcting the overlaying problem which should fix the other problems. I guess I just have gotten used to it over the years.

(Teresa Driver) #11

I wish I had read this weeks ago. I have had to quit using tonic water in my cocktails and switched to diet 7Up. Which has…AceK. In the last week I have jumped 5 lbs. Just ordered non quinine bitters from Amazon, will not be using any more 7Up for sure.

(Siobhan) #12

I am trying to replace diet coke with water, personally. I think I am getting cravings for it which is a bad sign.
Partially also replaced it with a slightly fizzy electrolyte drink (xylitol sweetened). Do NOT crave it, I think low salt is also partially why I crave soda… and not drinking enough water.

I notice I also dont crave zevia, or diet dr pepper.
Ace-K actually did spike my BG and aspartame slightly does. Zevia does not.
So… weaning.

Luckily I just enjoy the carbonation and if I switch to that I think it would be way easier to make it a very occasional thing.

n=1 to the max when it comes to diet drinks

#13

Anyone drink La Croix?

No calories just water, bubbles plus labeled flavor actual oil/essence.

http://www.lacroixwater.com/nutritional-faqs/

(Mary Ann) #14

I’m a lifelong diet soda drinker. In the past it hasn’t prevented me from losing weight or going into ketosis (when I was on Atkins). But I gave it up a few months ago because I was sick of being dependent on it. Now being keto and not drinking diet soda (artificial sweeteners) works really well. I have less sugary cravings and everything tastes so sweet. Regular water? Tastes sweet!

(Roxanne) #15

I was a diet coke drinker for years and years, and when I went Keto last July I decided to give it up as well, on the theory that it’s just another “frankenfood” that I should try to avoid. I’ve replaced it with Club Soda with a dash of apple cider vinegar or a lime wedge and that has worked well. I still occassionally miss my rum and diet cokes, but I took a sip of one last week and it tasted gross and chemically!

#16

Personally I think the artificial sweeteners used in most diet soda are just too questionable to me. I do admit I like a soda like drink once in a while. My personal hack is to take a La Croix ( http://www.lacroixwater.com/ ) and add a few drops of stevia to it and perhaps a slice of lime/lemon/etc. If i’m feeling CRAZY, I’ll take their coconut flavor not only add stevia but some half and half and that makes it super creamy. Also, La Croix makes for a a keto friendlier adult beverage when you add vodka to it. Cheers!

(Andrew Anderson) #17

I’m a sucker for the Zero products. I started testing my BG and an artificial sweetener made it crash, I’ve tried abstaining since. I love my soda stream for icy cold fizzy water!

(mwall) #18

fasting secret weapon of choice! :yellow_heart:

(Teresa Driver) #19

I’m actually wondering about the feasibility of matcha powder in LaCroix with stevia now. I need to do more surfing and see what it would take to pull that off.

(jilliangordona) #20

I enjoy La Croix whenever I’m having a soda craving! I’ve also replaced it in some cocktails (including a margarita)