Is Your 'Healthier' Diet Drink Raising Your Risk of Diabetes? Here’s What the Research Says

 

Is Your 'Healthier' Diet Drink Raising Your Risk of Diabetes? Here’s What the Research Says

New research is raising questions about the safety of artificial sweeteners in your favourite fizzy drinks — and it’s not just about calories anymore.

The Bitter Truth About Sweeteners

When we reach for a Diet Coke or sugar-free chewing gum, we’re often thinking about making a healthier choice. But a new French study suggests that artificial sweeteners — particularly aspartame — might not be as guilt-free as they seem.








Researchers from Sorbonne University in Paris studied the diets of over 108,000 adults and found that those who regularly consumed a mix of additives, including aspartame, faced a 10–13% higher risk of developing type 2 diabetes.

What Did the Study Look At?

Participants in the study, aged around 43 on average, were asked to log everything they ate for three days every six months, including both weekdays and weekends. This data was collected over eight years, allowing researchers to track long-term dietary habits.

By the end of the study, 1,131 participants were diagnosed with type 2 diabetes.








Two mixtures of food additives were identified as being especially concerning:

  1. Mix One (⬆️8% risk):

    • Found in many ultra-processed foods (UPFs) like dairy desserts and sauces.

    • Included additives like modified starches, pectin, carrageenan, potassium sorbate, and others.

  2. Mix Two (⬆️13% risk):

    • Common in artificially sweetened drinks and sweets.

    • Included aspartame, sucralose, citric acid, phosphoric acid, acesulfame-K, and even food colorants like caramel and paprika extract.







Why Might Sweeteners Raise Diabetes Risk?

Though the study couldn’t pinpoint exactly how the risk increases, scientists believe the culprit might lie in the gut microbiome.

Low-calorie sweeteners can alter the balance of bacteria in the gut, affecting how your body processes sugar, and over time, this could raise the risk of insulin resistance and type 2 diabetes.








What Counts as an Ultra-Processed Food (UPF)?

Using the Nova system — a method developed by scientists in Brazil — foods are ranked by how much they’re processed:

  • 🥦 Unprocessed: Fruit, vegetables, eggs, meat

  • 🧈 Processed ingredients: Oils, butter, sugar

  • 🧀 Processed foods: Cheese, fresh bread

  • 🍕 Ultra-processed foods (UPFs): Ready meals, fizzy drinks, packaged snacks







What Should You Do?

While the researchers urge further investigation, they recommend limiting non-essential additives, especially from UPFs and artificially sweetened products.

The World Health Organization also raised alarms in 2023, classifying aspartame as “possibly carcinogenic” — although their daily limit guidance (up to 14 cans of diet drinks per day for a 70kg adult) remains unchanged.








Type 2 Diabetes: Know the Signs

Type 2 diabetes occurs when your body doesn’t produce enough insulin or can’t use it properly. Over time, high blood sugar can damage the heart, kidneys, eyes, and nerves.

Common symptoms include:

  • Constant thirst

  • Frequent urination

  • Tiredness

  • Blurred vision

But many people show no symptoms at all, making regular check-ups vital.

Small Changes, Big Impact

Reducing your intake of fizzy drinks and processed snacks, cooking more from scratch, and choosing whole foods can all help you stay one step ahead of type 2 diabetes.








Have you checked your diet for hidden additives lately? Let us know in the comments — and share this blog to help spread the word about what’s really in our so-called “healthier” choices.



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