Water is Better than Diet Soda for Type 2 Diabetes Control
By: Adebowale Bello. B.Tech Microbiology, Freelance Health Writer. Medically reviewed by the DLHA Team.
A young African man drinking water from a glass cup. Image credit: Freepik
In many African homes today, diet soft drinks are often seen as the “healthier” alternative to regular sugary drinks because manufacturers claim that they contain zero sugar and fewer calories. Hence, some people living with diabetes or trying to lose weight turn towards these brands.
However, a recent study presented at the June 2025 scientific meeting of the American Diabetes Association (ADA) is turning that belief on its head as recent findings have shown that simply replacing diet drinks with water could dramatically improve the chances of diabetes control in women living with type 2 diabetes.
This study might be one of the clearest pieces of evidence yet that choosing water over zero-calorie fizzy drinks is not just about cutting calories but rather it may be key to actually reversing diabetes in the long run.
Dr. Mehdi Farshchi and four other researchers presented the research at the ADA’s 85th Scientific Sessions, a global conference where scientists and health experts share the latest updates in diabetes care.
In this particular study, the researchers followed 81 adult women with type 2 diabetes. All of them were overweight or obese and were on metformin, a common diabetes medication. For the first six months, all the women went through a weight loss programme. After that, they entered a 12-month maintenance period and that's where things got interesting.
The women who usually drank diet beverages, about five per week, were split into two groups with one group continuing to drink their diet soft drinks while the other group replaced all their diet drinks with water after lunch. The researchers then tracked their progress for a full 18 months.
The women who switched to water saw better results in nearly every area. They lost more weight: on average about 6.8 kg compared to 4.9 kg in the diet drink group.
That wasn't all. At the end of the 18 months, 90 percent of the women in the water group achieved diabetes control, meaning their blood sugar levels returned to normal without needing medication. In contrast, only 45 percent of those who kept drinking diet drinks experienced a reduction in their sugar level to normal. Further testing also showed that the water group also had better results in their blood sugar levels, insulin resistance and triglyceride levels.
In summary: those who swapped diet drinks for water were twice as likely to put their diabetes into remission and also enjoyed better overall health.
Across many African countries, diet soda drinks are gaining popularity as more people are diagnosed with diabetes or are trying to manage their weight. This study challenges the belief that diet soft drinks are a safe alternative and it raises important questions. Are these zero-calorie drinks really helping? Or are they just giving people a false sense of control over their health?
While access to clean water remains a challenge in some communities, many Africans, especially in towns and cities already have access to water from boreholes, sachet water or bottled water, making the switch from diet drinks to water a practical and impactful choice. This is especially relevant for women living with type 2 diabetes, as the study only involved female participants. With women often being caregivers and role models in their homes, their health decisions can influence the entire household.
Beyond just weight and diabetes, drinking enough water supports kidney function, aids digestion and helps the body flush out toxins. It’s one of the most powerful natural tools for good health yet it's often underrated.
Related: 10 benefits of drinking water
Many diet drinks contain artificial sweeteners like aspartame or sucralose and while they may not raise blood sugar, studies have shown they could affect the way the body responds to real sugar, impact gut health or even increase cravings for sweet foods. Over time, this might make managing weight and diabetes even harder.
While the study offers promising insights, it has a few important limitations that should be considered, especially when applying the findings to a broader population.
1. Small sample size
The study involved only 81 adult women, which is a relatively small group. This limits how widely the results can be applied to other populations.
All participants were female, so the results may not apply to men or people with different hormonal or metabolic profiles.
The women had:
This means the findings may not apply to people with more severe diabetes, those on insulin or those with different medical conditions.
4. Short-term study
The follow-up period was 18 months. While this is fairly long, it doesn’t tell us what happens in the longer term, such as whether remission is sustained beyond 2 years.
The study relied on participants reporting how often they drank diet drinks or water, which can sometimes be inaccurate or biased.
Although the focus was on diet drinks vs water, other parts of the participants’ diets weren’t fully controlled, which may have influenced the results.
Swapping diet drinks for water may significantly boost your chances of reversing type 2 diabetes. For African women living with diabetes, this could be one of the most practical health tips yet. It doesn’t require extra money, nor does it require new treatment. It just needs commitment.
As we continue to learn more about what truly supports diabetes care, one thing remains clear, water is more than just a thirst quencher. It might be one of the simplest paths to better health and possibly, diabetes remission.
Source: American Diabetes Association Newsroom
Related:
Management of type two diabetes in Nigeria
Type 2 Diabetes: What Africans Need to Know?
Published: August 11, 2025
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