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This Simple Dietary Switch Could Be a Game-Changer for Women With Diabetes, Endocrinologists Say
This Simple Dietary Switch Could Be a Game-Changer for Women With Diabetes, Endocrinologists Say originally appeared on Parade.
A major breakthrough in research revealed how certain dietary choices may impact women with type 2 diabetes—and it shows that changing your habits can potentially lead to greater weight loss and even the possibility of long-term remission from the new study, conducted at the University of Nottingham, School of Life Sciences, showed that one habit specifically can give women with diabetes a huge boost in their insulin resistance, sustained weight loss and even their triglycerides (AKA cholesterol, which is great news not just for metabolic health, but also heart health).So, what was the swap and how did it work? An endocrinologist and diabetes specialist explain the study, the healthy diet swap and why it's a great move, not just for women with diabetes, but possibly for everyone.🩺SIGN UP for tips to stay healthy & fit with the top moves, clean eats, health trends & more delivered right to your inbox twice a week💊
Believe it or not, switching beverages from diet soda to water may make a huge difference for women with type 2 observed 81 women with type 2 diabetes who were overweight or had obesity over 18 months in a weight management program. The women regularly drank diet soda. The participants were randomly chosen to either keep up with their diet soda intake five times per week after lunch or to swap it out for water. The weight loss program lasted six months, while the weight management program lasted a full year.
At the end of the study, according to the American Diabetes Association, 90% of participants in the group that drank water actually achieved diabetes remission, while just 45% of the women who drank diet soda were in remission. Body mass index (BMI), fasting glucose, insulin levels, insulin resistance, postprandial glucose (your blood sugar levels after a meal) and cholesterol levels were all also significantly improved in the group that hydrated with H2O instead of diet drinks.
"These findings challenge a common belief in the U.S. that diet drinks have no potential negative effects for managing weight and blood sugar," Dr. Hamid R. Farshchi, MD, Ph.D, obesity medicine physician, CEO of D2Type and lead author of the study, said in a statement. "However, with most women in the water group achieving diabetes remission, our study highlights the importance of promoting water, not just low-calorie alternatives, as part of effective diabetes and weight management. It's a small change with the potential for a big impact on long-term health outcomes."
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Experts agreed that switching from diet drinks to water has a lot of benefits, but that some of the downsides to diet soda might not all because of the diet drinks themselves, but because of the behaviors associated with drinking them.
"Water is metabolically neutral, additive-free, and behaviorally aligned with healthier routines. Diet sodas are often consumed alongside calorie-dense, highly processed meals, whereas water tends to be paired with healthier behaviors such as physical activity," Montefiore Einstein diabetes specialist , tells Parade. "For example, very few people reach for a diet soda after a walk or workout. This behavioral context may influence clinical outcomes. This study also found that those in the water group showed better results in BMI, fasting glucose, insulin levels and triglycerides."
"It has been shown that nonnutritive sweeteners can increase glucose and insulin levels in response to a glucose load," , endocrinology and internal medicine professor at Yale School of Medicine, says. "However, other studies found no association between the use of artificial sweeteners and effects on glucose metabolism. Artificial sweeteners might also affect the brain. A recent study showed that when carbohydrates and diet sodas are consumed together, brain responses to sweet taste are altered."
While not all studies are created equal, Dr. Torres says this one is promising.
"This was a great study, done well, using the right methodology," he explained. "The results are compelling, but to strengthen clinical guidance, we need larger studies with longer follow-up to determine whether these benefits are sustained over time. Just as importantly, we need to better understand the mechanisms behind how diet soda consumption may influence metabolic outcomes and diabetes risk."
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Generally, yes, experts tell Parade, especially for people with type 2 diabetes.
"Diet soda provides the sweet taste without the calories. While this sounds like a solution for people with a sweet tooth, it might have negative health effects, particularly with regular consumption," Dr. Serle advises. "The nonnutritive sweeteners in diet soda, when consumed together with carbohydrate-rich food, can trigger brain responses that might lead to overeating. Together with the potential negative effects of diet soda on glucose metabolism, I suggest drinking water when thirsty and eating some fruit when craving for something sweet."
Dr. Torres concurs, saying, "Water remains the gold standard. It is metabolically neutral, free of additives and behaviorally associated with healthier patterns. While diet soda may be a helpful transitional tool for some, water is the superior long-term choice for individuals with type 2 diabetes. This reinforces what we observe both clinically and culturally. Promoting water as the beverage of choice is a simple yet powerful intervention in diabetes care."
Further, Dr. Torres says, "Although diet sodas are calorie-free, studies have linked them to increased risks of obesity, cardiovascular disease and impaired insulin sensitivity."
That said, the reasons for those associations aren't entirely known. "Mechanistically, it is difficult to explain why such a dramatic clinical difference would exist if calorie intake is equal," Dr. Torres points out. "The theory that diet sodas increase caloric intake indirectly by affecting appetite or food preferences remains unproven and warrants further investigation. Diet sodas may also influence sweet cravings, gut microbiota and metabolic pathways in ways that are not yet fully understood."
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All that said, you don't have to feel guilty for your Diet Coke habit. There is a place for it! "Switching from sugar-sweetened beverages to diet sodas can reduce immediate sugar and caloric intake and blunt post-meal glucose spikes," Dr. Torres points out. "For many, it serves as a transitional step in managing carbohydrate and caloric consumption."
With that in mind, water is still the better choice. "The ADA poster suggests that swapping diet soda for water leads to even greater benefits," he says. "Women in the water group lost more weight (6.82 kg vs. 4.85 kg) and had twice the diabetes remission rate (90 percent vs. 45 percent). So, while diet soda may help reduce added sugar, it does not offer the full metabolic benefits that water does."
Up Next:"Water Instead of Diet Drinks Associated with Two-Fold Rate of Diabetes Remission in Women." American Diabetes Association.
Dr. Mireille Serle, MD, Ph.D
Dr. Edwin A. Torres, Ph.D., NP
This Simple Dietary Switch Could Be a Game-Changer for Women With Diabetes, Endocrinologists Say first appeared on Parade on Jun 29, 2025
This story was originally reported by Parade on Jun 29, 2025, where it first appeared.
