Leena Watts
Intermittent fasting has become a popular way to lose weight, improve metabolic health, or optimise overall wellness. The general rule is to refrain from consuming calories during the fasting window. However, the question of whether certain non-caloric beverages, such as diet soda, break a fast remains a topic of debate. Diet soda is a zero-calorie drink, so it won't break a fast from a calorie perspective. However, artificial sweeteners in diet soda may negatively impact gut health and cause insulin resistance, which could affect weight loss goals.
Does diet pop break a fast?
| Characteristics | Values |
|---|---|
| Calories | Diet pop has zero calories and does not break a fast from a calorie perspective. |
| Insulin | Artificial sweeteners in diet pop may cause an insulin spike, but this varies from person to person. |
| Weight Loss | Diet pop may not affect weight loss much, but it could increase cravings and consumption during the fasting window. |
| Gut Health | Regular consumption of artificial sweeteners may negatively impact gut health and the gut microbiome. |
| Teeth | High intake of diet pop can cause tooth enamel erosion due to its acidic nature. |
| Kidney Function | Long-term consumption of more than two diet pops per day has been linked to decreased kidney function. |
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What You'll Learn
Diet pop has zero calories, so it won't break a fast
It is generally agreed that diet soda has zero calories and therefore, technically speaking, it will not break a fast. However, this is not the whole story. The goal of intermittent fasting is to stay in a "fasted state", eating or drinking no carbohydrates, fats, or protein for a certain period of time. This allows your body to stop producing insulin so that it uses ketones stored in fat for energy instead of glucose stored in the liver.
Drinking diet soda while fasting is tricky. The simple rule is to avoid anything with calories. However, some studies suggest that artificial sweeteners can negatively impact the gut microbiota and may increase hunger or cravings for some individuals. If drinking diet soda makes you more likely to crave and consume food during your fasting window, it could indirectly affect your fasting success.
There is also the potential for diet soda to complicate the relationship between intermittent fasting and blood sugar. While it is unlikely to spike glucose, it may spike insulin. The biological effects of such a short-lived insulin spike are not known, but it is thought that it probably won't affect weight loss much. Nevertheless, it is important to be mindful of your calorie intake during the fast and after.
It is also worth noting that a high intake of diet drinks can cause teeth enamel to erode due to the acidic ingredients.
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Artificial sweeteners may increase hunger and cravings
While diet soda contains zero sugar and zero calories, and therefore does not technically break a fast, artificial sweeteners such as aspartame and sucralose may not be the best way to slim down. Research suggests that sugar substitutes can cause metabolic havoc, such as upping diabetes risk and causing weight gain in the long term.
A study published in Cell Metabolism found that artificial sweeteners mimic a starvation state in the brain, causing some organisms to seek energy by eating more food. This was observed in fruit flies, whose sensitivity to sugar increased after prolonged sucralose consumption, and in mice, who showed a 50% increase in food consumption after seven days on a sucralose diet. While these results may not be fully extrapolated to humans, they suggest that artificial sweeteners can increase hunger and cravings.
Another study found that sucralose ingestion impairs the body's ability to process regular sugar, and overindulging in sweet and fatty foods can alter brain chemistry, driving us to overeat. Artificial sweeteners may render these foods even more palatable, making it harder to resist cravings. Research in normal-weight men showed that while glucose ingestion resulted in a prolonged signal depression in the hypothalamus, this response was not observed with sucralose ingestion. This suggests that sweetness decoupled from caloric content may activate the hedonic component of the food reward pathways, contributing to increased appetite.
Furthermore, a two-year study involving 166 school children found a positive association between diet soda consumption and weight gain, with a significant increase in BMI Z-scores. Similarly, a study of 11,654 children aged 9 to 14 reported a positive association between diet soda and weight gain for boys, with a 0.16 kg/m2 increase in BMI for each daily serving of a diet beverage. While the correlation was not significant for girls, these studies indicate that artificial sweeteners may increase hunger and cravings, leading to potential weight gain.
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Insulin spike: Diet pop may cause a short-lived insulin spike
Diet pop, or soda, is typically calorie- and sugar-free. However, the artificial sweeteners used in these drinks may cause a short-lived insulin spike. Insulin is a hormone that regulates glucose levels in the body. When blood sugar levels drop, the liver releases stored sugar to stabilize them. This is what happens when you fast for a prolonged period.
The sweet taste of artificial sweeteners may trigger an insulin response in the body, which could negate the benefits of fasting. This is because insulin inhibits fat oxidation, which is one of the potential perks of fasting. A spike in insulin could also further reduce blood glucose levels, which may increase appetite and potentially lead to weight gain. This could be an issue for those fasting for weight loss.
However, the effect of artificial sweeteners on insulin levels is not clear-cut. Studies have shown mixed results, and it seems that everybody is different. Some studies have found that artificial sweeteners do not cause insulin spikes, and that any increase in insulin is likely due to the food consumed alongside the diet soda.
It is worth noting that artificial sweeteners carry some health risks. For example, while aspartame is deemed safe for consumption by the FDA, recent research suggests that it may cause cancer. Additionally, diet soda may increase insulin resistance, which has been linked to metabolic diseases like diabetes, hypertension, and non-alcoholic fatty liver disease.
Overall, while diet pop may not technically break a fast due to its lack of calories, it could interfere with the intended benefits of fasting due to its potential to cause a short-lived insulin spike.
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Gut health: Artificial sweeteners may negatively impact gut microbiota
The human gut is home to trillions of microbes, collectively known as the gut microbiome. These bacteria play a significant role in human health and disease, influencing our ability to extract calories and store energy from our diet.
Artificial sweeteners have been found to affect the gut microbiome in both humans and mice. A 2014 study by Suez et al. found that non-nutritive sweeteners (NNSs) such as aspartame, saccharin, stevia, and sucralose, affected the composition and function of gut microbes. These changes were highly correlated with alterations in glycemic responses, suggesting that NNSs may impact glucose tolerance and contribute to the development of glucose intolerance.
Another study by Prof Eran Elinav and his team found that non-nutritive sweeteners affected the microbiomes of mice, with similar results expected in humans. The Israeli study suggested that artificial sweeteners may enhance the populations of gut bacteria that are more efficient at extracting energy from food and converting it into fat. This could explain why some people who switch from sugar to low-calorie sweeteners fail to lose weight at the expected rate.
The impact of artificial sweeteners on the gut microbiome is complex and influenced by various factors, including genetics and lifestyle. While the clinical health implications of these changes are not yet fully understood, the available data suggests that artificial sweeteners may negatively impact gut microbiota and contribute to weight gain and other health issues.
Regarding the question of whether diet pop breaks a fast, there is no clear consensus. Some sources suggest that as long as the drink contains zero sugar and zero calories, it technically does not break a fast. However, artificial sweeteners in diet pop have been linked to glucose intolerance and insulin resistance, which may hinder weight loss goals. Additionally, the high acidity of diet pop can have negative effects on tooth enamel and kidney function. Therefore, while diet pop may not break a fast in terms of calorie consumption, it may not align with the health goals typically associated with intermittent fasting.
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Teeth: High intake of diet drinks can erode teeth enamel
Diet drinks are known to be high in acids, which can wear away the enamel that protects your teeth, a process known as tooth erosion. This changes the appearance of your teeth and opens the door for bacteria that can cause cavities or infection.
Tooth erosion is permanent. If your enamel has started to wear away, you may feel pain or sensitivity when consuming hot, cold, or sweet drinks. Once erosion occurs, you may need fillings, crowns, a root canal, or even tooth removal. Veneers may also be an option to restore the appearance of your smile.
The major erosion culprit is soft drinks, especially soda and sports drinks. Even if they are sugar-free, they are more likely to be acidic due to carbonation. That bubbly fizz raises the acid level of any drink, regardless of its flavor. Acid in beverages can also come from citrus flavorings such as lemon, lime, and orange. Even all-natural beverages like orange juice or fresh-squeezed lemonade are higher in acid than regular water, so it is best to consume them occasionally rather than daily.
To protect your teeth, it is recommended to rinse your mouth with water, drink milk, or eat cheese after consuming acidic foods or beverages. Dairy and other calcium-rich foods can help neutralize acids. Saliva helps keep acids under control, so chewing sugarless gum can also be beneficial.
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Frequently asked questions
Diet pop does not break a fast from a calorie perspective, as it doesn't contain any calories that would initiate digestion or interrupt the fasting state. However, artificial sweeteners in diet pop have been linked to insulin resistance and glucose intolerance, which may affect weight loss goals.
Research suggests that regular consumption of artificial sweeteners can negatively impact gut microbiota and increase the risk of glucose intolerance and insulin resistance. Additionally, high intake of diet drinks can cause tooth enamel erosion due to their acidic nature.
Yes, it is recommended to stick with healthy, zero-calorie drinks such as water, black coffee, tea, or carbonated water.
