Latest news with #insulinresistance
Telegraph
21-07-2025
- Health
- Telegraph
I have helped more than 300 people reverse their diabetes – here's how
'The traditional view of type 2 diabetes is that it's chronic and progressive,' says registered dietitian Helen Gowers. This will be a recognisable characterisation of the condition for the 4.1 million people in the UK who have it and, upon diagnosis, were swiftly put on to a lifetime course of medication, typically metformin and then insulin, to keep their blood sugar levels at bay. 'However, our approach is to undo insulin resistance by removing the visceral fat that's clogging up key organs – the root cause of type 2 diabetes – so everything starts working normally again,' Gowers says. 'You can't achieve that with medication, it has to be done through weight loss and diet.' Doctors now recognise that reversing type 2 diabetes through diet is a very real possibility for many patients. A study, published in the journal BMJ Nutrition, Prevention & Health in 2023, showed a diet low in carbohydrates (found in bread, potatoes and pasta) helped 51 per cent of the 186 type 2 diabetes patients involved achieve remission within three years – meaning their blood sugar levels were below the type 2 diabetes range and they no longer needed medication. To spread this method to the masses, Gowers joined the charity Public Health Collaboration in 2021, offering an eight-week diet and lifestyle course called The Lifestyle Club (TLC) for type 2 diabetes and prediabetes patients to help them reverse the condition. So far, more than 1,340 people have completed the course, and based on a recent TLC service evaluation in collaboration with the University of Surrey, she estimates 308 of them will have achieved remission or reversed prediabetes. Their study found a 23 per cent remission rate for a TLC cohort in Guildford after six months, which will have reduced their risk of developing diabetes-related complications, such as heart attacks, strokes and kidney disease. What causes type 2 diabetes and how can it be reversed? Scientists are still trying to unpick the exact mechanism behind type 2 diabetes. However, it is known that a build-up of fat in the liver and pancreas are major contributors. We all have a personal threshold for being able to store body fat, Gowers says. 'Once you've reached that level, the only place you're going to be able to store extra calories is in your abdominal area as visceral fat, which surrounds the liver and pancreas.' Eventually, the liver and pancreas then become clogged up with fat, which contributes to insulin resistance, meaning that the cells stop responding to insulin – a hormone vital for bringing down blood sugar levels. 'The pancreas then churns out more and more insulin as the insulin resistance gets worse to try and overcome it, and it's only when it finally can't produce enough that blood sugar goes up and remains high,' Gowers explains. It is at this point that type 2 diabetes is diagnosed. 'Diabetes is literally just the end of the show.' While needing to pass urine frequently, being very thirsty and feeling very tired are all symptoms, a lot of people experience no symptoms. 'The body's so incredible in the way that it manages all of this quietly,' Gowers says. Is remission possible for everyone? When it comes to putting type 2 diabetes into remission, the goal is to drain the liver and pancreas of fat, so their function can return to normal, reversing insulin resistance – meaning that people can come off their medication. 'For people who have been diagnosed with type 2 diabetes within the last year, that remission rate shoots up to 77 per cent,' Gowers says. 'For prediabetes, it's 93 per cent. The earlier in the journey that you find people, the better.' However, there are cases of patients who had type 2 diabetes for decades being able to reverse it. Even if you're unable to hit remission, there are still benefits of following a low-carb diet in an attempt to reverse it, she notes. Weight loss is one of them. 'We've had people who have had diabetes for 20, 30 years and they make phenomenal progress,' she says. 'They'll reduce their medication, their blood pressure will come down, they'll lose a bit of weight, they'll feel more energetic. There will always be improvements, even if we don't call it remission, so it's definitely worth a go.' How to reverse type 2 diabetes Reduce your sugar and carb intake Cutting out sugar and dramatically reducing your intake of carbohydrates, both of which cause surges in blood glucose, are the main changes needed to reverse type 2 diabetes, Gowers explains. 'You want to reduce them as low as required to achieve your goals, and this varies from person to person,' she says. The reason is that these foods raise insulin levels, and when these are high, you can't lose body fat, Gowers says. A low-carbohydrate diet means having no more than 130g per day. When you do have carbs, it should be whole-grain varieties, such as brown rice, pasta or bread. In practice, this means cutting out food including white bread, rice, pasta, potatoes, crackers and cereal. Patients are advised to cut out added sugar – found in sweets, cakes, biscuits, chocolate and fizzy drinks – and avoid foods that are high in natural sugar, such as honey and certain fruit. While blueberries, strawberries and raspberries are allowed as they are lower in natural sugar, it's recommended not to have some tropical fruit, such as bananas, oranges, grapes, mangoes or pineapple, because their sugar content is very high. It's also key to ditch low-fat foods, which are typically high in sugar. 'Go for full-fat dairy, fish, meat and eggs,' Gowers says. 'The natural fat that comes with those foods is fine. It's turning the current dietary guidelines on their head, really.' Consider options such as coleslaw for a tasty, low-carb side, and cheese, avocado and mayonnaise can also be enjoyed, she notes. Breakfast is a good place to start, when it comes to adopting the low-carb diet. 'People tend to consume a lot of carbs at breakfast, whether it's bread, cereal or pastries,' Gowers says. 'The human body only needs one teaspoon of glucose in the bloodstream at any one time and if you're having toast, cereal and orange juice for breakfast, that's going to break down into about 16 teaspoons of sugar. 'Full-fat yogurt and berries or eggs won't cause spikes in blood glucose and they're really nutrient-dense, meaning they will fill you up for the rest of the morning.' Fasting, which can be done by pushing back your first meal of the day until lunchtime, can also be a helpful tool in sticking to the low-carb diet, Gowers notes. You don't need to be worried about skipping a meal, she says. 'You're not starving – your body is going to be using fat stores, which is great. Think of it in terms of, I can either fuel my body with food or I can use my own fat stores as fuel.' However, she recommends anyone taking medication to seek advice before changing their meal patterns. Rather than a quick fix, the idea is that low-carb and low or no sugar are diet principles that you carry forward for life, she says. 'Some people might go all out for eight weeks to reverse their diabetes and then think, 'There's no way they can be as strict in the long term,' so make concessions to keep their diabetes status within the range they're happy with,' Gowers notes. This may mean that they are able to reduce their medication or put themselves into the prediabetes category, rather than fully reversing it, she says. Base meals on 'real' foods If you begin cutting out carbohydrates and sugar, you may naturally find yourself gravitating towards whole foods, such as protein, vegetables and dairy, Gowers says. 'Make sure you have a good amount of veg to fill you up – it also offers lots of fibre,' she notes. A large portion of broccoli, courgette or green beans can substitute mash, pasta or rice – and they can still be covered with gravy, Bolognese or curry. Thinly sliced cabbage that has been lightly boiled is a great low-carb option instead of tagliatelle, she notes. 'The idea is that the fewer carbs you're eating, your body shifts to burning fat, so you're going to be able to utilise your stored fat to fuel your body, rather than the sugar you were eating before,' she explains. 'The note of caution is that you don't want to add loads of extra fat when you're trying to lose weight – but it will fill you up. It's just eating real food and the fat that comes with that food.' It's also recommended not to eat too much processed meat, which includes ham, bacon and sausages. Snacking is generally not recommended, though some crudités with full-fat hummus, a couple of squares of dark chocolate or a few plain nuts won't spike your blood sugar or leave you feeling hungry, she says. 'But people find that they don't need all of those extra snacks that they were used to having before.' Have enough water and salt In the early stages of following the low-carb diet, it's important to make sure you're drinking plenty of water and having enough salt, Gowers says. 'When you switch over from having a diet that's very high in carbohydrates to low-carb, you may initially become dehydrated and get headaches or constipation,' she says. 'Insulin disrupts the way you process salt so you're releasing a lot of the salt and water that your kidneys were holding on to,' she explains. 'One of the reasons that people lose weight quite quickly is because you're losing all of that water retention.' As a result, you need to make sure you're replacing the lost salt, which you can simply do by adding salt to your meals as you cook them or adding an extra stock cube to your meals, as these are high in salt, she says. 'Having sufficient water and salt means you're not going to be dehydrated and you're less likely to get headaches, cramps and feel a bit lethargic as you transition to using fat as your fuel.' Have a support network When overhauling your diet, it's vital to have a support network around you to help you stay on track, Gowers says. 'Long-term support is what makes the difference,' she notes. It's especially important that it's available when people feel like they've drifted off their diet and are trying to get back on it again. On the eight-week TLC course, there are weekly 90-minute Zoom sessions overseen by a health coach. Once the course is finished, people are invited to monthly catch-up meetings, where there are guest speakers, such as consultants and chefs. There are also Facebook and WhatsApp groups for people to chat to each other or suggest low-carb meal ideas, and some meet for coffee or go for walks together, she says. 'It's keeping the momentum going,' she says. If you don't join the course, you can enlist the help of friends and family to keep you on track. It's initial intensive support, as well as the long-term support after the course, that is vital to ensure patients stick to the healthy changes they've made, Gowers explains. 'People can dip in and dip out; it's not that everybody needs the support all the time but you've got to be there so that when someone needs it, you're there to help and get them back on track.' Prioritise diet over exercise While exercise is excellent for health, diet is the focus when it comes to reversing type 2 diabetes, according to Gowers. 'It's what's going to give you 70 per cent of the benefits,' she says. However, you're much more likely to maintain your dietary changes if you bring in some exercise as well, so it's important to be more active, even if it's not straight away when you first try the diet, she notes. 'Once you've regained some metabolic health, you've lost a bit of weight, you're feeling so much better, you are much more likely to want to do some exercise. 'Don't beat yourself up trying to go to the gym three times a week at the beginning; start with diet and naturally you will feel more like moving about as time goes on.'
Medscape
16-07-2025
- Health
- Medscape
Sesame Oil Boosts Glycemic Control in Women With MASLD
TOPLINE: In women with metabolic dysfunction-associated steatotic liver disease (MASLD), supplementing a calorie-restricted diet with unheated sesame oil, such as that used on salads or cooked meals, significantly improved biomarkers of glycemic control and insulin resistance. METHODOLOGY: Sesame oil contains compounds that attenuate inflammation by suppressing proinflammatory cytokines, potentially improving glucose and lipid metabolism; however, studies on its role in MASLD are limited. Researchers in Iran conducted a clinical trial to investigate whether sesame oil supplementation influenced glycemic, metabolic, and stress biomarkers in women with MASLD (aged 20-50 years; BMI, 25-40) who regularly consumed sunflower oil. After a 2-week run-in period on their usual diet, patients were randomly assigned to consume 30 g/d of either sesame oil or sunflower oil in unheated form for 12 weeks, alongside a weight-loss diet with a calorie deficit of 500 kcal/d. Blood markers for glycemic control, insulin sensitivity, inflammation, and oxidative stress were measured at baseline and at 12 weeks. TAKEAWAY: Of 60 patients enrolled, 53 completed the study, 27 in the sesame oil group (mean age, 38.89 years) and 26 in the sunflower oil group (mean age, 39.35 years). The sesame oil group experienced reductions in fasting blood glucose of 18.2 mg/dL, fasting serum insulin of 3.2 μIU/mL, and homeostatic model assessment for insulin resistance of 1.4 units; these reductions were significantly greater than in the sunflower oil group (P < .001 for all). Markers of pancreatic beta cell function and glucose regulation improved significantly in patients in the sesame oil group; however, markers of inflammation and oxidative stress did not differ between the two groups. Both groups achieved significant weight loss, with no differences between them. IN PRACTICE: 'While both groups achieved significant weight loss, the superior glycemic improvements in the [sesame oil] group indicate effects beyond calorie restriction,' the authors of the study wrote. SOURCE: This study was led by Masoumeh Atefi, Shahroud University of Medical Sciences in Shahroud, Iran. It was published online in BMC Nutrition. LIMITATIONS: The study did not measure serum vitamin E levels, red blood cell fatty acid content, or serum A1c levels. Self-reported dietary intake might have introduced bias. Enrollment was restricted to women aged 20-50 years with a specified BMI, limiting generalizability. DISCLOSURES: The study received a grant from Isfahan University of Medical Sciences. The authors reported having no competing interests. This article was created using several editorial tools, including AI, as part of the process. Human editors reviewed this content before publication.
Daily Mail
08-07-2025
- Health
- Daily Mail
Major change to health guidelines will lead to a surge in obese Americans
More than 100 million Americans who qualify as overweight could see themselves tip into the obese category under newly introduced standards. The traditional measure of overweight and obesity – body mass index (BMI) – may underestimate obesity-related risks in some people, according to the European Association for the Study of Obesity's (EASO) framework. The EASO's guidelines don't just consider BMI, but also waist-to-hip ratio, as well as all medical, psychological, and functional co-occurring issues. Relying solely on BMI leaves doctors blind to critical aspects of the ways and places where fat accumulates in the body and how that affects metabolism, and it fails to differentiate between muscle and fat. A 'good' BMI can also mask underlying health conditions. Around a fifth of people within the normal weight category are unknowingly insulin resistant, meaning the body's cells stop responding to the hormone that regulates blood sugar. It is a dangerous condition that can lead to diabetes. Researchers from the American College of Physicians studied more than 44,000 adults of varying weight and health levels. Nearly 19 percent of those previously classified as 'overweight' by having a BMI of 25 to 29 were now considered 'persons with obesity' (PWO) under the European standard, which considers weight, waist circumference, and metabolic health markers like liver enzymes and insulin levels. If the same shift were applied to all 110 million overweight Americans, roughly 20.7 million people would be misclassified as overweight when they're actually obese. 'Assessing obesity risk has become increasingly important as health payers consider approaches to ration effective but costly weight loss medications,' researchers from the American College of Physicians said. Doctors in the US have been moving away from BMI as a reliable measure for obesity for years, opting instead to incorporate other factors and assessments, such as fat versus muscle measures, waist circumference, and metabolic health markers like liver enzymes and insulin levels. Amy Woodman, registered dietitian and founder of Farmington Valley Nutrition and Wellness, told 'As a dietitian with experience in both clinical and private practice, I have never relied solely on BMI, as it is only one small part of the overall clinical picture. 'While I do consider BMI, I tend to give more consideration to a person's eating patterns, physical activity, and comorbidities.' BMI doesn't account for where fat is stored in the body, which is crucial, the researchers behind the latest study concluded. A high waist-to-hip ratio, which reflects an apple body shape with belly fat, for instance, indicates that more dangerous visceral fat has accumulated around the abdominal organs, doubling or tripling the risk of heart attack. A low ratio, however, creating a more pear-shaped figure, indicates that more fat is stored in the hips and thighs, and does not suggest a higher risk of heart attack or diabetes. Dr Britta Reierson, a board-certified family physician and obesity medicine specialist at knownwell, told 'There are numerous other factors that doctors must consider, including pre-existing health conditions, comorbidities, and body composition metrics such as muscle mass and excess adiposity. Based on BMI alone, just over 31 percent of individuals in the entire study population were considered normal weight, 33 percent were overweight, and 35 percent had obesity. But under the new framework, more than half of the study population was defined as having obesity (54.2 percent). More men (about 22 percent) than women (about 16 percent) were newly classified as having obesity. The new classification puts nearly one in five overweight adults at newly-recognized risk of certain obesity-related dangers from heart disease and diabetes to premature death. An estimated 40 percent of Americans are obese; a slight decrease from the 42 percent reported between 2017 and 2020. While the decrease is not statistically significant, it suggests obesity rates may at least be plateauing. The most common health condition among newly classified obese people was high blood pressure, at 80 percent. Arthritis affected 33 percent of them, diabetes just under 16 percent, and 10.5 percent had heart disease. Overweight people by the European standards had a 46 percent lower risk of death than normal weight people, likely because BMI fails to distinguish muscle from fat or identify people who are metabolically healthy. In the study, newly classified obese people did not have a higher risk of death compared to all normal-weight people, including those with chronic diseases. But when comparing people newly classified as obese to healthy normal weight people without any underlying health conditions, the former had a 50 percent higher risk of death, still lower than BMI-defined obese adults having an 82 percent higher risk. The study focused on upgrading individuals from overweight to obese status, but the European criteria could theoretically be used to downgrade some BMI-classified obese people, as well. A person with a BMI of 30 may count as obese but have a high amount of muscle compared to fat, a small waist-to-hip ratio, and zero comorbidities. Researchers suggest the similar mortality risk between newly classified obese and normal-weight individuals may stem from unaccounted comorbidities in the EASO criteria, where underlying illnesses causing weight loss could artificially elevate death rates in this group. 'Some persons may have experienced unintentional weight loss due to undiagnosed conditions, such as gastrointestinal disorders, hyperthyroidism, or neurologic diseases, which can increase the risk for death,' the researchers said. There has been a global push to move beyond BMI as the sole determinant of health. Dr Michael Aziz, an internal medicine physician and author of The Ageless Revolution, told 'Recent research indicates that waist-to-hip ratio is more accurate in determining health outcomes. 'The limitation of the BMI is that it does not distinguish between muscle and fat, so a very muscular individual may have less fat and more muscle and come up with a high BMI, while a sedentary person with a healthy BMI can have much more fat and less muscle.' A global group of experts, behind a report published earlier this year in the Lancet Diabetes & Endocrinology journal, formally proposed that BMI should not be used alone to determine a healthy weight, emphasizing the need for additional measurements. Dr Reierson added that wider acceptance in doctors' offices of the European standards is 'a step in the right direction, as it starts to account for a range of other body composition metrics, secondary and related health conditions, and beyond the scale health metrics.' She added: 'Although BMI offers a glimpse into a patient's metabolic health, it can't be the end-all be-all.'
Yahoo
30-06-2025
- Health
- Yahoo
How To Reduce Blood Sugar Level Immediately With Easy Tips
If you've been unusually tired, foggy or thirsty, high blood sugar levels may be to blame. More people are keeping an eye on their glucose levels these days with a continuous glucose monitor (CGM), and for good reason. When blood glucose levels rise too high, even temporarily, it can sap your energy, mood and long-term health. So if you notice symptoms of a spike and are wondering how to reduce your blood sugar level immediately, there are simple, science-backed steps that can help bring it down fast. Still, it's important to note that home remedies can't immediately reverse high blood sugar or hyperglycemia. 'You don't develop high blood sugar overnight, and it won't reverse overnight either,' says Vanita Rahman, MD, Clinic Director at the Barnard Medical Center and a board-certified lifestyle medicine physician. 'But there are things you can do right now that begin to shift your body in the right direction, and you may start to feel the difference within hours.' Blood sugar, or blood glucose, is your body's main source of energy. It naturally rises after meals or during stress. But when blood sugar stays too high for too long, the effects could go far beyond feeling off. 'Over time, high blood sugar can damage blood vessels and nerves,' says Dr. Rahman. 'That's what increases the risk of developing complications like vision changes, nerve damage, kidney problems, heart disease and even stroke.' A big concern is insulin resistance, which is when your cells stop responding to insulin, the hormone that moves sugar from your bloodstream into your cells. The condition develops gradually due to poor diet, inactivity, excess body fat and genetics. Left unchecked, high blood sugar can lead to prediabetes and eventually raise your risk of developing type 2 diabetes. 'Many people are in that prediabetes range and don't even know it,' Dr. Rahman says. Symptoms can be subtle or slow to appear, she says. By the time they do, blood sugar may already be well outside the healthy range. A fasting glucose reading of below 100 mg/dL is generally considered healthy for most adults. Elevated readings are 101 to 125 mg/dL, and high readings are 126 mg/dL and above. (Learn more about normal blood sugar levels for your age here.) To see where you stand, ask your doctor for a fasting blood sugar test or A1C test (an average measure of your glucose over three months). These are the two most reliable ways to diagnose high blood sugar or insulin resistance. Home monitors and CGMs can help track trends, but Dr. Rahman says they're not accurate enough to make a diagnosis. While you can't immediately reduce high blood sugar levels, there are a few simple tips and tricks that help you control your blood sugar fast. Here's what works: 'Physical activity helps your muscles use blood sugar for energy, which brings levels down,' says Dr. Rahman. The effect is almost immediate. Studies show that walking within 30 minutes of eating can significantly reduce post-meal blood sugar spikes and improve insulin sensitivity. Even short bursts, just two to five minutes of light activity, make a difference. 'Do something you enjoy and can stick with,' Dr. Rahman adds. 'That's what makes it sustainable.' Reducing the fat content in your can have a swift impact on reducing blood sugar levels. 'Fat interferes with insulin,' says Dr. Rahman. 'That's why cutting out oils, fried foods, animal fats—and even limiting high-fat plant foods—can begin to lower blood sugar soon after you eat.' Research shows that low-fat meals produce significantly lower glucose responses within 30 to 60 minutes compared to high-fat meals. Conversely, even a single day of high-fat eating can impair insulin sensitivity by 28 percent within hours. Another simple trick that reduces blood sugar levels fast: Change the order in which you eat your food. Research shows that eating vegetables and protein before carbohydrates reduces post-meal blood sugar spikes by as much as 40 percent within the first hour. That's because fiber and protein help slow digestion and blunt the glucose surge. So before reaching for the bread basket, begin your meal with a salad or veggie side and some beans, tofu or another protein-rich food. 'How we eat can affect blood sugar as much as what we eat,' says Dr. Rahman. Mindful eating—turning off distractions, eating slowly and stopping when you feel satisfied— helps prevent overeating, which can lead to blood sugar spikes. In one study, people who practiced mindful eating for three months significantly reduced their blood sugar levels. 'When we eat mindfully, we let our body guide the process, not stress or habit,' Dr. Rahman explains. 'That makes it easier to make choices that support blood sugar balance.' Quick changes can bring blood sugar levels down, but lasting results come from consistency. And according to Dr. Rahman, big improvements often start within weeks of following a low-fat, plant-based diet. 'Fruits, vegetables, whole grains and legumes naturally support insulin sensitivity and help lower blood sugar,' she says. In her clinic's study, people who followed this approach for three months lost weight, improved their blood sugar and often needed less medication. 'Give it your full effort for 12 weeks. Your body will thank you,' she says. 'Most people feel so much better, they want to keep going.' Want to read more about lowering your blood sugar? Keep scrolling. The Best Low-Sugar Fruits to Stabilize Your Blood Sugar Naturally The 5 Best Sugar Substitutes Diabetics Love—They Taste Great and Keep Blood Sugar Steady! High Blood Sugar Symptoms You Should Never Ignore—Plus How To Naturally Lower a Spike This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.
Yahoo
29-06-2025
- Health
- Yahoo
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." Related: 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." Related: 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." Related: 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.
