Is diet soda preventing you from diabetes remission?

Losing weight can help people reach type 2 diabetes remission, which is why many of these individuals consume lower calorie food and beverages, like diet soda. However, it may be holding them back.
A recent study suggests that drinking water instead of diet soda not only helps people with type 2 diabetes lose weight, but it may also improve their fasting insulin levels and insulin resistance, too.
Study participants who switched to water resolved their type 2 diabetes at higher rates. As much as 90% of those drinking water reached a state of remission, with only 45% achieving the same in the diet soda group.
“Research suggests that frequent consumption of diet soda may be linked to metabolic issues, such as obesity and diabetes,” explains Lindsay Fencl, a registered dietician at Aurora BayCare Medical Center.
Do sugar substitutes affect the body the same way as sugar?
If you’re surprised that drinking diet soda may keep you from reaching your weight loss goals, you’re likely not alone.
“Sugar substitutes, like sucralose, aspartame and stevia, are designed to deliver sweetness without the calories of regular sugar, but they interact with the body and brain in distinct ways,” Fencl explains “Unlike sugar, which activates the brain’s full reward system and triggers hormonal responses that signal fullness, artificial sweeteners only partially stimulate these pathways. This can lead to reduced satisfaction, increased cravings and disrupted hunger cues.”
She says some sugar substitutes may also negatively impact the gut microbiome, which plays a key role in metabolic health and blood sugars.
What are healthy alternatives to diet soda?
Suddenly switching to water may be a somewhat jarring experience. Finding alternatives to rely on while building healthier habits can make all the difference.
“For individuals looking to cut back on sugar, I often recommend exploring alternatives beyond traditional diet soda,” Fencl says. “Options like sugar-free carbonated waters or prebiotic sodas offer fizzy flavor without the high sugar and calorie content of regular sodas. While these are great transitional choices, the ideal beverage for overall health is still water.”
Not only is water sugar- and sugar substitute-free, the hydrating beverage helps flush out the kidneys to promote proper functioning.
Fencl recommends enhancing water with sugar-free flavor drops, electrolyte powders, or natural infusions like cucumber, orange, lemon, lime, lavender or fresh mint.
“These simple additions not only make hydration more appealing but also support long-term wellness by reducing dependence on sweetened beverages in a sustainable yet satisfying way.”
Are you trying to watch your weight? Take a free online quiz to learn your healthy weight range.