Should You Completely Remove Diet Soda From Your Diet? Here’s What One Expert Says
In 2017, a study Stroke published, researchers found that in more than 3,000 participants, a rise in the consumption of 'artificially sweetened soda' was liked to an increase in certain conditions like Alzheimer's disease and ischemic stroke.
Just because the diet soda you find in the grocery store says it has zero-calories and is sugar-free does not mean you are choosing a healthy beverage. Studies are mixed, although some associate diet soda with some severe and life-threatening illnesses.
In 2017, in a study Stroke published, researchers found that in more than 3,000 participants, a rise in the consumption of "artificially sweetened soda" was liked to an increase in certain conditions such as Alzheimer's disease and ischemic stroke.
Another study conducted in 2019 which JAMA Internal Medicine published, it was found that people who were drinking two diet sodas a day were most likely to die from circulatory illnesses and exhibited an increased death rate in general, compared to people who consumed just one diet soda or less each month.
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What makes diet soda so bad for you?
There are many reasons why diet soda is terrible for your health, and various studies have proven them. First, you'll have increased cravings for sugar and may feel a dependency on this drink.
According to several studies which include one that Pediatric Obesity published in 2019, diet soda was seen to cause a rise in cravings that may potentially result in the consumption of more calories.
Another reason is that diet soda does not work for diabetes or weight loss. While it may seem that reducing sugar consumption by replacing it with artificial sweeteners will lessen the likelihood of diabetes and contribute to weight loss, evidence suggests the opposite.
Diet sodas don't promote weight loss, and they don't affect glycemic response among diabetic adults. As a result, according to clinical dietitian Rebecca Oh, RD, this beverage should not be used as a strategy for weight loss. It should not be used as a means to control diabetes either.
Oh, a dietitian at the USC Verdugo Hills Hospital, said, "Diet soda can alter your gut microbiota, which can adversely affect the hormone and digestion regulation."
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Diet Soda May Also Affect the Kidneys
According to Oh, some ingredients found in diet soda can be specifically hazardous for individuals who have certain health conditions.
Phosphorus, for one, should be avoided by those undergoing dialysis and those who have late-stage kidney illnesses. More so, Phenylalanine, which is also found in diet soda, is not safe for individuals suffering from phenylketonuria or PKU.
Assuredly, dietitians say, occasional consumption of diet soda is safer compared to the everyday use of it for the average adult.
If one would drink a soda, experts recommend that they drink a "tiny serving, about six to eight ounces at the most," and work on preventing or controlling your cravings. The recommendation applies to both regular and diet soda.
This Beverage Does Provide Hydration
Dietitians also claim that drinking soda, be it regular or diet, is not going to hydrate you as well as if you drink water. Instead of focusing on the restriction of how much diet soda one can only drink, experts are encouraging everyone to focus on how best to promote their health.
"Water is the best form of hydrating for the body, and thus, an individual should quench his thirst and promote health," Oh emphasized.
For those finding it hard to drink just plain water, Oh recommends unsweetened sparkling water or unsweetened tea over any other beverage choice.
If you are struggling to remove diet soda from your diet, and are concerned about the risk it poses to your health, set an appointment to discuss your concerns with a registered dietitian.
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Aug 25, 2020 09:00 AM EDT
