How bad is it to drink Coke and Pepsi products? I've tried to replace them with Crystal Light but that wasn't quite satisfying. What can I actually drink that won't spike my sugar level?
My advice is to avoid regular (sweetened) sodas unless you have a low blood glucose and need to bring your glucose up quickly. Regular sodas are high in empty calories and carbohydrate, which can cause spikes in blood glucose and lead to weight gain (a 12-ounce bottle of soda contains 140 calories and 40 grams of carbohydrate). In fact, studies show a link between sugar-sweetened beverages (including soda) and obesity. While the jury is still somewhat out on this, it’s thought that high-fructose corn syrup (found in most regular sodas and other sweetened soft drinks) is the culprit. This manufactured sugar syrup can increase visceral fat (the kind of unhealthy fat that builds up around your internal organs and that is linked to heart disease) and lead to a “spare tire” around your mid-section. High-fructose corn syrup can also increase insulin resistance (making it harder for your own insulin to do its job of lowering blood glucose) and increase the risk of developing type 2 diabetes. Very likely, you’ve gotten used to drinking regular soda, so switching to a diet or sugar-free soft drink doesn’t seem as satisfying. Keep trying some of the sugar-free beverages. Even better choices are water (add lemon or lime slices), seltzer water and unsweetened ice tea. Over time, your taste buds will adapt and you’ll likely find regular sodas are way too sweet!
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