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Home arrow Nutrition arrow Intermittent Fasting arrow Does Diet Soda Break a Fast? What You NEED to Know

Does Diet Soda Break a Fast? What You NEED to Know

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Written by Edibel Quintero, RD
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Fact checked by Rosmy Barrios, MD
Last update: October 22, 2023
3 min read 1676 Views 0 Comments
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Diet soda is a low-calorie beverage so you might think that this is a suitable drink for your fasting period. Is it true? What are the possible drawbacks of drinking diet soda? 

Does diet soda break a fast

Intermittent fasting is one of the most popular dieting trends out there right now, wherein you change how you’re eating without having to change what you’re eating. During the fasting period, you’re allowed a small number of calories, and most people enjoy beverages while they fast.

But what about diet soda? Many people are wondering: does diet soda break a fast? We’re here to look into all your fasting questions about diet soda and whether or not it’s safe to drink during your fasting window.

Does Diet Soda Break a Fast?

The answer depends on why you’re fasting. Diet soda has zero calories, which means if you’re fasting for caloric reasons, then no, diet soda technically won’t break your fast.

During your fasting period, you may be fasting for any number of reasons. For some people, a fast allows their body to limit their calories and help them in their goal of losing weight.

For other people, fasting is for metabolic health outcomes. Some people also use intermittent fasting to help with their gut health.

However, the artificial sweeteners in diet soda have been shown to be absorbed by your gut, which means drinking them won’t give you any gut rest.

The artificial sweeteners in most diet sodas have also been known to increase sugar cravings and signal hunger pangs to your brain. It’s much harder to get through your fasting hours when you’re craving food and sugar.

What Is Diet Soda?

Diet soda was introduced for the first time in the 1950s and has now sprung up on every shelf in the grocery store for just about every major soda brand you can think of.

Originally, diet soda was created as a soda alternative for people who had diabetes, as it doesn’t raise your blood sugar nor cause an insulin response.

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Nowadays, though, diet soda is consumed by pretty much everyone – whether they have diabetes, are trying to lose weight, or just like the taste better. Diet sodas are sugar-free, calorie-free beverages available almost everywhere: gas stations, grocery stores, restaurants, etc.

Instead of using sugar, diet soda is flavored with artificial sweeteners. Just like it sounds, artificial sweeteners are man-made sugar replacements that give the soda a sweet taste without any added sugar.

Does Coke Zero break a fast?

Technically speaking, no. Coke Zero has zero calories and no sugar, so you don’t break your fast when you drink it.

However, the artificial sweeteners found in Coke Zero have been known to increase sugar cravings and even cause stomach upset. It’s best to avoid Coke Zero while fasting.

Does Gatorade Zero break a fast?

When intermittent fasting, Gatorade Zero is much like Coke Zero or Powerade Zero in that, technically, you won’t break your fast if you drink it.

At the same time, Gatorade Zero won’t be giving you any rest for your gut, and artificial sweeteners can increase your hunger cravings.

What to Drink While Fasting: 4 Options to Enjoy

Intermittent fasting doesn’t have to be daunting. Here are some great drinks that you can have while fasting that won’t increase your sugar cravings and will help you with your hunger pangs.

Sparkling water

There’s nothing better for you to drink than water. If you’re looking to hit your weight loss goals, then pick up some sparkling water to enjoy during your fasting window. It’ll keep you hydrated, and the light flavoring will be just what you need to avoid sugar cravings.

Tea

Green tea is a great beverage to have during your fasting period that won’t cause any issues. If you’re not a fan of green tea, you could also try ginger tea or hibiscus tea if you’re looking for something tasty without any added sugar.

Black coffee

While not calorie-free, the amount of calories in black coffee is incredibly low, so much so that drinking it during your fast won’t break it. As long as you’re not adding sugar and cream, feel free to make yourself a cup of coffee when you’re craving some flavor.

Plain water

When all else fails, nothing beats plain water. It’s incredibly important to stay hydrated while you’re fasting, and many people find that they’re not drinking enough water throughout the day. For a healthy fast, fill up a big, cold glass of water and enjoy.

Risks and Benefits of Diet Soda

For the most part, diet soda is good for people who are craving something bubbly and don’t want any of the sugar or calories that come with regular soda. Diet drinks can often give people who have diabetes a wider range of beverages to choose from.

However, diet soda is not without its risks. Diet soda can actually cause your brain to think that you’re not getting enough calories if you drink too much of it, which can greatly increase your body’s hunger response.

Unfortunately, diet soda isn’t great for all types of diabetes. There have been some studies that actually link type 2 diabetes with overconsumption of diet soda.

A Word From Nutritionist

It might be tempting to just pick up a diet soda while you’re fasting and enjoy a sweet, bubbly beverage. Unfortunately, diet soda, while it won’t break a fast, isn’t the right beverage for you while you’re intermittent fasting.

There’s also been no real proven scientific evidence linking diet soda to weight loss. Research suggests that increased consumption of diet soda can even cause tooth decay and weight gain due to increased hunger cravings.

If weight loss is one of your health goals, then you’re better off sticking to any of the approved fasting drinks above or just enjoying a bottle of water. Typical sweeteners can cause an array of issues with your health, so for your health benefits, it’s best to avoid soft drinks.

Conclusion

Does diet soda break a fast? The answer is no, but there aren’t enough proven benefits of diet soda to suggest that it does any good for those who drink it. There are easier ways to control blood sugar than filling your body with artificial sweeteners.

Take the health risks of diet beverages seriously and stick to more natural drinks, like water, tea, and coffee.

Written by Edibel Quintero, RD
Edibel Quintero is a medical doctor who graduated in 2013 from the University of Zulia and has been working in her profession since then. She specializes in obesity and nutrition, physical rehabilitation, sports massage and post-operative rehabilitation. Edibel’s goal is to help people live healthier lives by educating them about food, exercise, mental wellness and other lifestyle choices that can improve their quality of life.
The article was fact checked by Rosmy Barrios, MD
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HR_author_photo_Edibel
Written by Edibel Quintero, RD
HR_author_photo_Rosmy
Fact checked by Rosmy Barrios, MD
Last update: October 22, 2023
3 min read 1676 Views 0 Comments
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