Whether it's Diet Coke, Coke Zero, or the countless number of "light" sodas offered on grocery store shelves, it's important to realize that instead of sugar, beverage companies typically use artificial sweeteners like aspartame, saccharin, and sucralose to mimic the taste of non-diet sodas. Show
The fact that diet sodas rely on sugar alternatives to satisfy your cravings of something sweet and bubbly should be the first warning sign: Diet soda is not necessarily a health-conscious choice, nor does it offer nutritional value. So while choosing diet soda over regular soda may seem like a healthy decision, there's more to the drink than meets the taste bud. Here's what you need to know. 5 reasons diet soda may be bad for youIf you drink a reasonable amount of diet soda — or as the Mayo Clinic puts it, "a can or two a day" — it's unlikely you'll experience major negative health effects. But over time, the paradox of thinking that diet soda is healthier than regular soda can take a toll on your health in several ways.
What scientific research saysOver the years, numerous studies have reported links between diet soda with weight gain and serious, life-threatening diseases. Scientific opinion is mixed and, at times, conflicting. While studies focus on the dangers of artificial sweeteners, what's important to understand is they aim to find correlations, not necessarily cause-and-effect:
Diet soda alternativesFor most people, cutting diet soda out completely may not be the answer. But of course, moderation is key. "If you are going to drink a soda, drink a very small serving, 6 to 8 ounces max, and work on weaning your cravings," says Oh. She says this goes for diet soda or regular soda. She also says that drinking soda, diet or regular, will not hydrate you as well as drinking good old-fashioned water — add a spritz of lemon or lime juice for flavor. "Rather than focus on the 'limit' of how much diet soda you can drink, I encourage you to focus on how best to promote your health. Water is the best way to hydrate your body, quench your thirst, and promote health," says Oh. If you're missing something fizzy, Oh recommends unsweetened sparkling water or unsweetened tea over other beverage options. The takeawayWhile more research is needed, it is clear that drinking diet soda should be met with a mindful examination of your eating and diet habits. Since diet soda offers zero nutritional value, and could lead to overeating if unchecked, it's best to explore other alternatives that could have a better impact on your weight and overall health. Related articles from our Health Reference library:
Ashley Laderer Ashley Laderer is a freelance writer from New York who specializes in health and wellness. Follow her on Twitter @ashladerer What are the dangers of drinking diet soda?8 Potential Side Effects of Consuming Too Much Diet Soda. Could disrupt gut health. ... . Erodes tooth enamel. ... . May cause headaches. ... . Could decrease bone density. ... . May affect heart health. ... . Might be associated with sugar cravings. ... . Might be related to weight gain. ... . May be linked to type 2 diabetes.. Can I drink diet soda everyday and lose weight?Since there's no “real sugar” added to diet soda, isn't it a good option to quell a sweet craving and therefore, lose weight? According to new research, diet soda is not helpful when it comes to weight loss.
Will one diet soda a day make you gain weight?Experimental studies do not support the claim that diet soda causes weight gain. In fact, these studies have found that replacing sugar-sweetened drinks with diet soda can result in weight loss ( 18 , 19 ).
Is diet soda worse for you than regular soda?Artificially sweetened diet soda is widely used as a low or zero-calorie alternative to regular sugar-sweetened beverages. While it may seem like a healthier choice, a growing body of evidence shows that artificially sweetened diet sodas aren't any better than their regular sugar alternatives.
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