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Summer Drinks & Artificial Sweeteners

Summer is here! Warm water and hydration go together like PB & J. It can be boring just drinking water daily, and many people will look for a variety for their fluid intake.

Today I want to talk about DIET SODAS! Ice-cold diet soda can hit the spot at the barbeque, but what can the artificial sweetener do to your blood sugar?


Artificial sweeteners are ALL processed!!


Here is a list of the most common sweeteners and how they derail your health:

Sucralose: One study showed this sweetener can raise blood sugar higher when carbohydrates are consumed later compared to those who did not consume any sucralose. Sucralose also causes peaks in insulin levels despite not containing sugar. The brand name is Splenda.

Aspartame: This is a chemical sweetener found in everything from diet soda to chewing gum. Aspartame can increase body mass index (BMI). A study trusted source found people who drink diet sodas have consistently higher BMI.

Acesulfame Potassium (Ace-K): This is a sweetener commonly used in combination with other sweeteners in beverages and snack foods. Ace-K has been linked to gut bacteria changes and weight gain trusted Source in animal studies.

Sorbitol: Sorbitol is sugar alcohol common in diet foods and drinks. It has been linked to severe diarrhea in several studiesTrusted Source.

Stevia: A moderate amount of natural stevia leaf is a safe alternative to sugar.

Erythritol: This is a corn-based type of sugar alcohol that has fewer calories than table sugar but retains a majority of the sweet flavor. This sweetener has fewer links to digestive upset than other sugar alcohols and has not demonstrated a negative influence on blood sugar, cholesterol, or insulin. Gut bacteria also do not ferment erythritol.


So if artificial sweeteners are so bad why not just drink the real thing? UGH!! Simple sugars will quickly spike your blood sugar and NOTHING good can come of that. Sugar, regardless of the source, will spike your blood sugar and take it on an incredible roller coaster ride.


High Blood sugar is associated with:

  • Releasing insulin
  • Increased fat storage
  • Turns of fat burning
  • Mood swings
  • Brain fog


Low Blood sugar is associated with:

  • Release of the stress hormone Cortisol
  • Turns off fat burning
  • Increased sugar demands
  • Increased belly fat
  • Fatigue
  • Brain fog


Tips For Refreshing Summer Drinks

  1. Fruit-Infused Water
  2. Pick your favorite fruit and add to your filtered water. Suggestions to use aside from Lemon are Lime, Grapefruit, Blueberries, Mint, or Cucumber.
  3. Caffeine Kick

If you want the caffeine kick (in moderation), use unsweetened black tea or iced coffee with unsweetened almond or coconut milk.

If You Just NEED the Sweetness

But what if you want just a little more sweetness in your drink? Try a whole Stevia leaf or an Erythritol sweetener (which is considered keto-friendly)


Just a final word of caution. Commercially prepared sparkling water can often have added processed chemicals. So considered limiting them as much as you can, but they are the best alternative to a diet soda!


Enjoy your summer!!