Before You Drink Diet Soda : Things You Need to Know
A regular 12-ounce bottle of Mountain Dew soda contains 46 grams of added sugar (almost 4 tablespoons), while a diet soda contains zero grams of sugar and zero calories.
So, it seems obvious that the diet Dew is the healthier choice—0 calories and sugar grams versus 46 sugar grams and 170 calories?
It’s lemons versus limes.
If you’re like most people, you don’t drink diet soda because you think it’s unhealthy—but do you know the real risks of drinking it? In this blog post, we cover ten facts about diet soda that you should be aware of before chugging down another can. For example, did you know that too much caffeine can harm your heart? If so, you might want to think twice before indulging in an afternoon Diet Coke habit!
Drinking diet soda instead of regular versions is linked to a reduction in body weight, body mass index, and percentage of body fat, especially among the obese, according to data published in JAMA Network Open.
Another study in the journal Obesity found that people who drank 24 ounces of diet soda daily for a year maintained a weight loss of up to 16 pounds.
1) Are diet sodas as bad as regular sodas?
Diet sodas may not have the same amount of sugar as regular sodas, but that doesn’t mean they’re good for you. In fact, diet sodas can be just as bad for your health, if not worse. Here are 10 things you should know before you drink diet soda.
3) Is there sugar in zero calorie drinks?
One of the main selling points of diet soda is that it doesn’t contain sugar. But just because a drink is marketed as zero calorie or diet doesn’t mean it’s completely sugar-free. In fact, some diet sodas actually contain more sugar than their regular counterparts.
4) Do artificial sweeteners cause cancer?
Although the FDA has deemed artificial sweeteners safe for consumption, some studies have linked them to cancer. One study found that rats who were fed large amounts of aspartame developed more leukemia and lymphomas than rats who were not fed aspartame. However, it’s important to note that this study was done on rats, not humans. And, the rats were fed much more aspartame than the average person would consume in their lifetime.
5) What are the best ways to lose weight?
1. Eat a healthy diet. This means filling your plate with plenty of fruits, vegetables, whole grains, and lean protein. Avoid processed foods, sugary drinks, and excessive amounts of saturated and unhealthy fats.
2. Get regular exercise. A combination of cardio and strength-training is ideal for weight loss. And be sure to get your heart rate up – aim for at least 30 minutes of moderate intensity exercise most days of the week.
3. Cut back on calories. If you want to lose weight, you need to take in fewer calories than you burn each day. One way to do this is by eating smaller portions, and another is by choosing lower calorie foods.
6) Will switching from regular soda to zero calorie help me?
The simple answer is maybe. It all depends on how much regular soda you currently drink and what other changes you make to your diet and lifestyle. If you’re only drinking one can of regular soda a day, switching to the diet version may not make much of a difference. But if you’re drinking multiple cans or bottles, going zero calorie could help you cut down on calories and lose weight.
But when you ask the question “what happens to my body when I drink that diet soda,” the answer isn’t so straightforward.
So, let’s pick through the pros and cons.
1 Pro: You may lose weight due to the zero calories.
2 Con: You might gain weight.
A systematic review and meta-analysis in 2017 linked both sugar-sweetened and artificially sweetened beverages to weight gain.
Other data suggest that non-nutritive sweeteners may stimulate appetite, leading to weight gain over time. ”
But much of the data is observational in nature,” says Eatthis.com medical board member and registered dietitian nutritionist Lauren Manaker, MS, RDN, LDN. ”
Therefore, more studies are needed before we make a definitive connection.”
“Artificial sweeteners are digested differently than natural sugar,” explains Justine Rosado, RDN, a registered dietitian nutritionist and certified diabetes care and education specialist with The Nutrition Queens.
“What determines their metabolic fate is their complex composition, with some completely bypassing the typical absorption and digestion phases that calorie-containing foods undergo.”
The bottom line is that the research is inconclusive. ”
Most studies show that artificial sweeteners have varying impacts on weight control, though in large part they do not cause individuals to lose or gain weight,” Rosado says.
3 Con: Your tongue realizes it doesn’t taste as good as the real-sugar version
Artificial sweeteners like aspartame (Equal), Saccharin (Sweet’N Lo), and Sucralose (Splenda) take some getting used to.
Some nonnutritive sweeteners can be 180 to 13,000 times sweeter than sugar and may change taste preferences over time, according to research in The Permanente Journal.
4 Pro: It may help you manage your blood sugar.
“Unlike drinking regular soda that is loaded with added sugars, diet soda consumption shouldn’t cause a blood sugar spike,” says Manaker.
People who have diabetes but like soda may find diet soda to be a good option. ”
Used in appropriate amounts, diet sodas are a safe way to enjoy a sweet-tasting beverage while keeping blood sugars stable,” says Rosado.
5 Con: You may end up with weaker bones.
“Soft drink consumption, regardless of whether it is diet or sugar-sweetened, may have adverse effects on bone mineral density,” says Manaker, author of The First Time Mom’s Pregnancy Cookbook. ”
But the studies show mixed results; dark sodas, in particular, seem to pose the most risk.”
Excessive intake of phosphoric acid in sodas creates imbalances in mineral ratios that are linked to osteoporosis and fractures, according to a 2020 report in Nutrients.
6 Pro/Con: You may feel more energized.
“Many diet sodas contain caffeine, which can give people a boost when they are feeling sluggish,” says Manaker. ”