What Kind of Soda Can Diabetics Drink? Safe Alternatives and Expert Advice

December 18, 2025 •

4 min read

According to the American Diabetes Association, sugary beverages are a significant contributor to high blood glucose levels and weight gain. This fact makes it crucial for people with diabetes to understand which drinks are safe and which should be avoided, especially when a craving for a carbonated beverage strikes.

Quick Summary

For managing blood sugar, people with diabetes should avoid sugary sodas entirely while approaching diet options with caution and moderation. Safer choices include sparkling water, unsweetened teas, and drinks sweetened with specific natural alternatives.

Key Points

Avoid Sugary Sodas: Regular soda and other sugar-sweetened beverages cause rapid and dangerous blood sugar spikes and should be avoided by diabetics.
Limit Diet Soda: While sugar-free, diet sodas have been linked in some studies to issues like metabolic syndrome and weight gain, making moderation key.
Opt for Safer Alternatives: Excellent options include unsweetened sparkling or infused water, herbal teas, and black coffee.
Choose Natural Sweeteners Carefully: Natural, non-caloric sweeteners like stevia and monk fruit are safe options for adding sweetness without impacting blood sugar.
Consider the 'Other' Risks: Beyond blood sugar, diet soda may have associations with diabetic eye complications and gut health issues that warrant caution.
Consult a Professional: Due to varying individual responses, it's best to discuss beverage choices with a doctor or dietitian for personalized guidance.

The Dangers of Regular Sugary Soda

Regular soda is packed with high levels of simple sugars, such as high-fructose corn syrup, that are absorbed into the bloodstream very quickly. For individuals with diabetes, this rapid absorption can lead to a dangerous and sudden spike in blood glucose levels, making it difficult to control the condition. The American Diabetes Association explicitly recommends steering clear of sugary drinks like regular soda, fruit punch, and sweetened teas. A single 12-ounce can of regular soda can contain over 40 grams of carbohydrates, equivalent to about 10 teaspoons of sugar. Overconsumption is also a factor in weight gain and obesity, which further complicates diabetes management.

The Debate Around Diet Soda and Artificial Sweeteners

Many people with diabetes turn to diet soda as a sugar-free alternative, as they typically contain zero calories and no sugar. The sweetness comes from artificial or non-caloric sweeteners like aspartame, sucralose, and acesulfame potassium. While diet soda won't cause an immediate blood sugar spike like regular soda, research has raised some concerns about its long-term effects:

Metabolic Syndrome: Some studies suggest a potential link between consuming diet sodas and an increased risk of metabolic syndrome, a cluster of conditions that includes high blood pressure, high blood sugar, and a large waistline.
Weight Gain: Ironically, some research has found a correlation between daily diet soda consumption and long-term increases in waist circumference, which is a risk factor for type 2 diabetes.
Insulin Sensitivity: There is some inconclusive research suggesting that the artificial sweeteners might decrease insulin sensitivity over time, potentially worsening diabetes control.
Other Risks: One study found that individuals with diabetes who drank more than four cans of diet soda per week had a significantly higher risk of diabetic eye complications.

Artificial Sweeteners and Potential Concerns

Some specific artificial sweeteners have their own considerations:

Aspartame: Composed of two amino acids, it is not believed to affect blood glucose levels directly. However, its effect on type 2 diabetes still needs more study.
Sucralose (Splenda): Research on sucralose's impact on blood sugar has been conflicting, and more studies are needed.
Acesulfame Potassium (Ace-K): This sweetener has been linked to potential weight gain and negative changes in the gut microbiome.
Sorbitol: A sugar alcohol found in some diet products, long-term consumption has been shown to induce glucose intolerance in animal studies.

Comparison Table: Common Sodas and Alternatives


Beverage Type	Main Sweetener	Carbs/Sugar	Considerations
Regular Soda	High-Fructose Corn Syrup	High (approx. 40g per 12oz)	Causes rapid blood sugar spikes. Avoid.
Diet Soda	Artificial Sweeteners (e.g., Aspartame)	Zero/Low	Drink in moderation; links to metabolic issues and other health risks exist.
Sparkling Water	None	Zero	A great, sugar-free, calorie-free soda substitute.
Herbal Tea	None	Zero	Offers flavor without carbs or calories; choose decaf to avoid caffeine's potential effects on blood sugar.
Kombucha	Natural sugar (fermented)	Low (check labels)	Contains probiotics but can have added sugar. Read labels carefully.
Fruit-Infused Water	Fruit's natural sugars	Very Low	Adds flavor without significant sugar or calories.

Healthier, Diabetes-Friendly Beverage Choices

Instead of relying heavily on diet soda, people with diabetes have many delicious and safe options that won't impact blood sugar levels:

Sparkling or Seltzer Water: For those who love the fizz, unsweetened sparkling or seltzer water is an excellent choice. Adding a squeeze of lime, lemon, or a few berries can provide flavor.
Infused Water: Add slices of fresh fruit, vegetables, or herbs to plain water for a refreshing and hydrating drink. Popular combinations include cucumber-mint, blackberry-mint, or ginger-peach.
Unsweetened Tea or Coffee: Both are very low in carbohydrates and calories. Be mindful of caffeine, which can affect blood sugar in some individuals, and always avoid adding sugar, flavored syrups, or excessive milk.
Herbal Teas: Caffeine-free herbal options like peppermint, hibiscus, or chamomile are rich in antioxidants and safe for blood sugar.
Sugar-Free Lemonade (DIY): Make your own at home using freshly squeezed lemon juice, sparkling water, and a diabetic-friendly sweetener like stevia.
Kombucha (with caution): This fermented tea can offer health benefits from probiotics, but it is crucial to read labels and choose options with very low or no added sugar.

Conclusion: Making Informed Choices

For individuals managing diabetes, the best approach is to prioritize water and low-calorie, sugar-free drinks. While diet sodas are not off-limits, they should be consumed in moderation due to ongoing research and potential risks. Regular sugary soda should be completely avoided due to its direct and harmful impact on blood sugar levels. Exploring healthier alternatives like sparkling water or unsweetened teas can help satisfy cravings while supporting overall health. As with any dietary choice related to diabetes, it is always recommended to consult with your healthcare provider or a registered dietitian for personalized advice.

Further information on diabetes management and healthy eating can be found on the American Diabetes Association website.

Frequently Asked Questions

Yes, people with diabetes can generally drink diet soda in moderation. However, it is not a perfect substitute, as some studies have linked diet sodas to potential issues like metabolic syndrome and weight gain over the long term.

Safe alternatives include unsweetened sparkling water with a squeeze of citrus, herbal teas, or water infused with fruits and herbs. These options provide flavor and carbonation without the sugar or calories.

Artificial sweeteners like aspartame and sucralose do not directly cause a blood sugar spike like sugar does. However, some research is exploring potential indirect effects, such as impacts on insulin sensitivity and gut bacteria.

Kombucha can be a lower-sugar option, but it is important to read the label carefully. Many commercial kombuchas contain added sugars that can affect blood glucose levels. Stick to options with very low or no added sugar.

Yes, caffeine can affect blood sugar levels in some individuals. It is advisable to monitor your blood sugar after consuming caffeinated unsweetened tea or coffee to see how your body reacts.

Drinking a regular sugary soda can cause a rapid and significant spike in blood glucose levels, which can be dangerous for individuals managing diabetes. This should be avoided.

Natural sweeteners such as stevia and monk fruit extract are generally considered safe for people with diabetes, as they contain no calories and do not impact blood sugar levels.