One thing you will find online is many people saying that drinking soft drinks with sweeteners will release insulin and effect your insulin sensitivity negatively.
We decided to look into this and the conclusion found was…
No. It doesn’t. We looked at the two most popular, Aspartame and Acesulfame K.
Starting with Aspartame: “There is zero evidence to suggest that aspartame spikes insulin levels–in both healthy and diabetic individuals.In a 2018 study, researchers assigned 100 participants to one of three groups for 12 weeks.
Researchers concluding: “Aspartame ingested at 2 doses for 12 wk had no effect on glycemia, appetite, or body weight among healthy, lean adults.
These data do not support the view that aspartame is problematic for the management of glycemia, appetite, or body weight.”
See https://www.ncbi.nlm.nih.gov/pubmed/29659969 to read the study yourself.
Moving on to Acesulfame K, another 2018 study stated: “The change in insulinogenic (means ± SEMs: 0.23 ± 0.14 for HISB compared with 0.08 ± 0.1 for UB) and disposition indexes (2.70 ± 0.99 for HISB compared with 1.62 ± 0.90 for UB) did not differ, and no differences in insulin secretion estimates were confirmed by the Stumvoll indexes.
Consuming the high-intensity sweeteners did not affect body weight, self-reported dietary consumption, or self-reported physical activity.”
See https://www.ncbi.nlm.nih.gov/pubmed/29982723 to read the study yourself.
In short, drinking sugar free, calorie free soft drinks using sweeteners has zero effects on insulin secretion and indeed weight loss (or indeed gain).
