Soda and Diabetes-Should I?


I know a lot of people think that sodas are delicious and refreshing. Some even argue that it is the perfect drink for a hot day. I will not lie and say that I disagree with the delicious and refreshing views.

However, after being educated about food and the impact they have on my blood sugar, I cannot say that sodas are the perfect drink for a hot day. I cannot encourage that sodas and diabetes are buddies. Yes, please continue to read.

And the Truth Is

Sorry folks. “When I was a child, I spoke as a child…” As it relates to whole foods and their processed counterparts, I have matured and so the way I speak is different.

Whole foods will make us feel better and we will be less ill when we avoid processed foods. There is absolutely no better way that I can say this and I pray that you will heed the call to eat whole foods.

My action is also activated by my thoughts. Every time that I think that a certain “food” will hurt me, then I find it more difficult to consume same.

Do not judge and there s certainly no reason to get upset. For me, it is just the way it is because I made an effort to control my diabetes and be rid of this horrible lifestyle illness and I can only do so by the foods I eat.

Please continue to read and allow me to explain what the researchers are saying about diabetics consuming one soda per day.

And the Results Are

The study has reported that sodas are loaded with sugar and that when one Sodasoda is consumed on a daily basis, there is a strong possibility that the individual could end up being pre-diabetic and if no changes are made, then diabetes in the future would be a given.

Now the figure is alarming, to say the least. If you are drinking one can of soda per day, then you are increasing your risk of being diabetic by a shade below 50%. Your risk can increase by as much as 46 percent! This is according to Nicola McKeown, who is a senior researcher from Tufts University (Boston).

Over 1, 700 middle-aged adults were observed and tested over a 14 years span. Please note that pre-diabetes and diabetes were not found in any of these people when they agreed to be a part of the research.

It is interesting to note that the ones who drank at least six sugary drink per week were the ones with the 46% higher risk of becoming pre-diabetic.

The Case for Diet Sodas-Really?

Since I am presenting the findings, I cannot give you a piece of the report and conveniently leave a disturbing bit out. The said mentioned researcher said that the above was not true for diet sodas.

Let me share with you another research which disagrees with this point and concluded that we should avoid ALL sodas, whether diet or regular. Here is an article I did about diet sodas, which was also taken from a previous research. My role is to present the information and I am leaving you to make an informed decision.

Understanding Sugar

Brown SugarI need you to understand something about sugar at this point. Sugar is broken down into energy and this is done using the hormone called insulin. However, an overload of sugar in the diet can cause too much stress at the cellular level, which is less than an ideal situation.

The result is a consistent spike in our blood sugar and so after awhile the cells are unable to respond the way they should and what we are left with is the beginning of insulin resistance. This is an indication that our blood sugar will spike and could create havoc in our bodies and the systems which keep us healthy.

A Look at what is at Stake

Here is the all important question. Do you love having a can or bottle of soda so much that you would risk suffering from the following?

  • Blindness
  • Cardiovascular issues
  • High blood pressure
  • Stroke
  • Nerve issues

The research examined the impact of having a soda a day and suggests that this behavior will result in diabetes. To think that according to McKeown, if those people stop drinking these sodas and similar drink with added sugars they could reverse pre-diabetes.

To think that we can avoid the above-mentioned complications if we stop drinking sodas on a daily basis. It is sad to say that many people find it difficult to fight this ‘demon.’

Victory is Mine

I, however, would like you to know that I am avoiding all kinds of sugary drink, including regular and diet sodas.  Like I said before, I am presenting both research and leaving you to make an informed decision, but, I still like to give you glimpses of my journey and how I am becoming victorious in my fight against diabetes.

I am solution oriented by nature. Knowing the problem and the root cause is only important to ensure that we arrive at a permanent solution/fix. With that said, please allow me to suggest an alternative to soda and other sugary drink which are making us ill.

Soda Alternative

I am eating whole foods and I use certain fruits, vegetables, seeds and nuts to make smoothies and shakes at home. I enjoy these alternatives and my readings are wonderfully normal with very little medication.

I experimented using myself as the subject. I have been drinking a variety of smoothies made at home from a wide variety of fruits, vegetables, nuts, and seeds. I use a smoothie to replace a meal whenever I decide to make one. When I test my blood glucose after my smoothie, I am usually happy with the results.

I try to use mostly vegetables in any given smoothie and then I add some fruits to satisfy my “sweet tooth,” and I throw in some seeds and nuts for protein and other nutrients.

An Example

Below is an example of the ingredients I use in a morning smoothie to replace my breakfast:Smoothie-Avocado

  • 1 cup kale
  • 1/2 cup carrot
  • 1/4 cup mango
  • 1/2 ripe banana
  • 1 teaspoon flaxseed
  • 1/2 cup cashew
  • 1 tablespoon peanut butter
  • Coconut Water

I find the above a nice way to break my fast and also to be energized at the start of a new day. I love to begin my day this way, but there are days I start off with a plate of fruit, one toast, and a boiled egg. Sorry, I left the best for the last-My cup of coffee (no sugar, no milk/cream).

For more information about smoothies and some recipes, please see the articles below:

Are there Other Culprits?

Let me hasten to remind you that sugar is not the only reason we become diabetic. We also have to look at the amount of carbs we consume, the processed foods we consume and how active we are on a daily basis.

Obesity appears to be a factor for many as well, but please note that an extra 5 pounds can make you diabetic and there are people well within their weight range who are diabetic as well.

However, it is worth noting that even when other factors such as weight and healthier alternatives were considered, drinking at least one soda per day resulted in a 27% chance of becoming pre-diabetic. The result is that we are still better off avoiding sodas altogether.

Note that a 20 oz. bottle of soda could have as much as 18 teaspoons of sugar. WOW! I will leave that for you to ‘digest.’

Readers, I have presented the findings. Readers, I shared my views and experiences. The ball is now in your court. Having been informed, I leave you to decide if you will continue to drink sodas and risk the complications of diabetes.


There are no doubts that people who drank one soda per day were left pre-diabetic and diabetic after a given time. There is some argument that diet sodas were not as bad. However, this was laid to rest with another research which concluded that all sodas were to be avoided.

An alternative in the form of a vegetable, fruit, seed, and nut smoothie was offered. This alternative is versatile as you can make a wide variety with different ingredients. It is also a healthy alternative, packed with vitamins and minerals. It is an alternative which gives us more energy and ensures that we are free from diabetes and her life-altering complications.

The ball is in our court and we cannot plead “ignorance” because we are informed and we are armed with enough facts to make healthy choices.


Lord, I pray that the person reading this post will be given the strength to fight the demon of drinking sodas and other sugary drink. I come against pre-diabetes and diabetes in their lives and the lives of their loved ones. I declare that they will make the right choices and that they will be in good health. Father, hear our cry and I thank you that it is done. Amen, so let it be.


Medical Disclaimer









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  1. // Reply

    Okay. Confession time. I’ve been known to steal a sneaky soda from time to time. And I understand the risks it can do to my health. I’m glad to say however that I’ve seriously cut down on drinking fizzy drinks. When I was a kid my mum and dad told me that orange juice (particularly the fizzy variety) used to set me off! On one occasion I got the vacuum cleaner and hoovered up a load of slugs from the back yard I was so hyper.

    Lo and behold, my kids are exactly the same! It’s scary when you realise how much sugar is in a can of pop. Even the diet variety! The smoothie recipe looks pretty good. I might try that actually. Made a parsley one once. Not a good idea….

    1. // Reply

      Dan I do hope that having had the information presented to you yet, another time, that you will resist the urge to sneak sodas into your diet. I stopped and I am plenty better off for doing so. Your slug story had me smiling. I remember once my son had soda and his lips were all puffy from the drink. He didn’t stop then, but he has cooled down now, thankfully. I do not keep sodas at home and we never stop at that section in the supermarket.

      Sorry about your parsley smoothie. I used parsley before, but just a little and then I love to use apples as a base in most of my smoothies. I also included carrots and it was a lovely smoothie, especially with the juice coming from the coconut. Be creative and do give us some feedback about your smoothie adventures. Remember to include the children. It can be a good family time. Cheers.

  2. // Reply

    Interesting post and spot on with sodas. In my household we rarely do sodas and it took us a long time to get to that point.

    Some sodas (if not all of them) can be very addictive, therefore hard to give them up.

    It takes a goodwill power and a lot of discipline to go soda free but it can be done.

    With the information you present in this article, the the potential long term health problems caused by drinking soda can not be ignored.

    1. // Reply

      Udoh, I am thrilled that your family was able to conquer the ‘soda enemy.’ Yes, habits take 21 days to be formed and cemented, but they can take longer to be kicked through the door. All the best as you strive for a healthier lifestyle.

  3. // Reply

    A very interesting article and material like this is very useful for health conscious people to avoid becoming diabetics. However I am rather bemused as to whether traditional soda water or mineral water drinks would contain any sugar as the major ingredient in these drinks is sodium. Other carbonated drinks such as energy drinks definitely do contain large levels of sugar and should be avoided but I really query whether traditional soda water contains any sugar

    1. // Reply

      James, I agree with you about the sugar content in soda water. My research showed zero sugar in most soda water. However, some contain flavors which are loaded with sugar. They mostly contain a very high level of sodium and this can be bad news if you need to monitor your blood pressure. Let us bear in mind that a number of diabetics also have high blood pressure. James, your comments are highly appreciated. Cheers.

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