There are no studies that indicate any long-term health risks from drinking diet soda. In this article, learn about the links between diet soda and health, as well as whether it is more healthful than regular soda. If you can cut it down to once a week, even better. If weight loss is the goal then swapping from a regular fizzy drink to a diet drink is probably going to be beneficial. And it isn’t even related to caffeine! He is a fat loss coach, speaker and fitness writer with a masters (MSc) degree in Applied Sports Nutrition. So those who drink diet soda seem to alter the brain’s sweet-sensing reward center. Diet soda is linked to type II diabetes. The logic applied by some, is that if diet coke can clean coins, it can`t be good for your insides, which seems reasonable. A 2012 study suggests that diet soda may change how the brain responds to sweet flavors by affecting dopamine, a neurotransmitter that plays a role in pleasure, motivation, and reward. Early research suggested that there might be a link between artificial sweeteners and cancer. There’s the cat out of the bag already. Researchers have found links between artificial sweetener consumption and Type 2 diabetes, dementia & other conditions. What’s more, people who generally have poor diets may also be more likely to drink diet drinks to offset the high amount of calories consumed by making poor food choices. Many people choose diet soda so that they can enjoy a sweet and bubbly drink without consuming hundreds of calories or getting a hefty dose of sugar. A lot of people equate drinking diet soda to drinking water because they both have zero calories. Switching to coffee or tea may be a good alternative as both of these drinks provide several health benefits. Rose water is a liquid made using water and rose…, Cucumber water is helpful for promoting hydration, weight loss, and lower blood pressure. You may have heard: Now, before anyone gets even more worked-up and accuses us of saying it’s ‘healthy’ let’s get a few things straight. There is zero evidence that shows moderate consumption is detrimental. A 2015 BMJ review of studies also found that a single daily serving of diet soda boosted the chance of diabetes by 8%. However, those studies had received funding from companies in the soda industry. Pepsi Max or Diet Irn Bru are much better anyway….. People who like bubbly carbonated drinks can find the same fizzy quality in seltzer water, or carbonated water. Drinking diet soda does not provide any direct health benefits. Artificial…, Proper hydration is essential to overall health. Artificially sweetened beverages (or ASBs, as they are called in some studies) are often suggested as alternatives to regular … People who cannot or do not wish to quit drinking diet soda can still reduce their risk of health issues by drinking less of it. So far, so good for the coke zero and diet coke fans. When you drink diet soda every day, you aren't doing your body any favors — especially those kidneys. There are no studies that indicate any long-term health risks from drinking diet soda. Fizzy drinks contain carbonic acid which make them good stain removers. People who wean themselves off sweetened sodas by drinking diet sodas can significantly reduce their sugar intake. Of course you have. So far, so good for the coke zero and diet coke fans. People Who Drink Diet Coke Dangers of Diet Soda Why You Should STOP Drinking Diet Soda Right Now! Instead of focusing on the question of whether diet soda is bad for you, consider your overall diet and lifestyle. The artificial sweeteners and other chemicals currently used in diet soda are safe for most people, and there's no credible evidence that these ingredients cause cancer. If you love your daily Diet Coke, make sure to balance it out with healthy habits. For example, a person might be drinking diet soda because they have a high body mass index (BMI) and are trying to lose weight. This is because there are many who would make the claim that the non-nutritive sweetener aspartame is a chemical compound which has SEVERE negative effects on the health of people who drink it. Contrary to popular belief, diet soda (defined as calorie free carbonated beverages sweetened with aspartame, sucralose, acesulfame-potassium, or other non-caloric or minimally caloric sweeteners) doesn't inhibit fat loss, or spike insulin levels. Is drinking ginger water good for health. Any medical information published on this website is not intended as a substitute for informed medical advice and you should not take any action before consulting with a healthcare professional, COVID-19 and Christmas: How to celebrate safely, COVID-19 live updates: Total number of cases passes 76.8 million, Study reveals UV LED lights effectively kill a human coronavirus, Study offers a mental well-being 'tool kit' anyone can use, What to know about diet soda and diabetes. The argument often centres around insulin (a hormone which plays a key role in the regulation of blood glucose levels). However, numerous studies have found a … It`s up to you what you drink but plain old water is still our favourite! A drink that contains zero calories cannot cause you to gain weight. Yes, diet soda has zero calories and is an inexpensive and tasty way to get your caffeine fix. Coke Zero was produced in 2006 for Coca-Cola classic lovers who wanted to reduce sugar intake, as discussed earlier. D iet soda gives you a sugar rush far stronger than the granulated stuff in a sugar bowl ever could–and for no calories. This week, we asked dietitians, doctors and epidemiologists: Is diet soda bad for you? Using diet soda as a low-calorie cocktail mixer has the dangerous effect of getting you drunk faster than sugar-sweetened beverages, according to research from Northern Kentucky University. [Related: Toxins, Diet Cokes, Pseudoscience & Fighting The March Of Unreason]. Whether a chemical is natural or man-made doesn’t tell you anything about how toxic it is. If you’re a fizzy juice fiend then switching from three normal cokes to three diet cokes would cut sugar intake by around 90g. Seriously, we have been accused of being sponsored by Coca Cola before by someone who didn’t like it when we said that it’s not that bad for you. It is sure to get jimmies rustled, get you unfollowed on Facebook and get gym leggings in a twist but is diet coke bad for you? Also, just to clarify, before anyone drops the usual “this is sponsored by Diet Coke” no it isn’t. Similarly, if you’re often dehydrated and you find you can’t keep your fluids topped-up because you find water a tad dull then a slash of no-added sugar squash may make drinks more palatable and as a result, improve your hydration levels. Do you avoid them for this reason? However, it may offer some people a way to reduce their consumption of sugary beverages. Drinking lime water is a great way to keep hydrated, but it may also help in aiding digestion…, Products derived from flowers and herbs have long been used for medicinal and culinary purposes. What are the benefits of drinking lime water? Diet soda uses artificial sweeteners, such as saccharin or aspartame, to achieve the same sweet taste. Diet Coke is also not bad for your health, if once again it is consumed in moderation. However, numerous studies have found a link between drinking too much diet soda and having serious health conditions, including diabetes, fatty liver, dementia, heart disease, and stroke. Many studies have linked diet soda consumption to worse health outcomes. They can then begin to transition to more healthful drinks, such as sparkling water. Researchers do not know exactly why diet sodas may increase the risk of disease. The air you breathe has chemicals in it, then you use that oxygen and that forms chemicals within you. Ever had a sweet tooth? That diet coke tricks your brain that it’s actually sugar. Tomato juice also has 4-6x more methanol than a diet coke too. Here’s another example of why dosage is key and just because something “contains chemicals” doesn’t mean it’s automatically unhealthy. And this is the big question: is it bad or is diet soda actually good for you? More people also get eaten by sharks in America, in summer.. One does not cause the other, ice cream does not cause shark attacks, just like Diet Coke doesn’t cause obesity. Back in the 60’s, there was a study that linked aspartame (the sweetener in diet coke) with brain tumours but more recent evidence has proven that this isn’t the case and that there is no link between diet drinks and cancer. That said, it's probably best to steer clear of the bubbling beverage as kidney failure is no joke. If you love Diet Coke or any other diet soda, we might have some bad news for you. No, because the dosage is insignificant. Whist it is true that aspartame is broken down into methanol (which is then converted into formaldehyde), as well as two amino acids, phenylalanine and aspartic acid – it is extremely unlikely to be detrimental to health. Now some studies have shown that people who are overweight or obese drink more sugar-free drinks than people who are a healthy weight. But…. MNT is the registered trade mark of Healthline Media. 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. At Food For Fitness we’ll show you how you can lose weight without the suffering, punishing fitness regimes or extreme diets! No so fast, your dentist won`t be a fan. Here's what they said. Unflavored, unsweetened seltzer waters do not contain artificial sweeteners and are typically calorie free. [15] There’s about half the caffeine in Diet Coke versus a … After the recent incredible popularity of my infographic showing what may happen to you after one hour of drinking a can of regular coke, I have been requested to do a similar one about diet coke from thousands of new supporters and even the media. The old favourite is that traffic police apparently carry two gallons of coke in their car boots to remove blood from the road after a car accident. Apples, cherries and apricots all contain the poison cyanine! Again, if you look at the evidence, this doesn’t happen in healthy humans or even in diabetic patients. It Affects Your Bones. However, few studies have fully controlled for other risk factors that might lead to chronic health issues, such as being overweight or having a sedentary lifestyle. Many people choose diet soda so that they can enjoy a sweet and bubbly drink without consuming hundreds of calories or getting a hefty dose of sugar. I’m not necessarily a proponent of New Year’s resolutions, especially going into 2021 when your only resolution should be “survive.” But the coming year may be a good time to kick your Diet Coke habit, based on the results of a recent study proclaiming that diet soda is just as bad for you … Follow? Keep scrolling to see what health experts have to say about whether or not you should pop open that can of diet soda. And it isn’t even related to caffeine! Ice cream does not cause shark attacks, just like Diet Coke doesn’t cause obesity. These studies have also shown that the overweight people – who were drinking the diet drinks – had a much higher calorie intake than those who didn’t. You are more likely to overeat if you consume diet foods more often. Is Diet Soda Bad for You? Drinking a reasonable amount of diet soda a day, such as a can or two, isn't likely to hurt you. Is Diet Coke Bad For Your Health? You’ve heard this one before too, haven’t you? A 2014 study of 2,037 male Japanese factory workers found that men who drank diet soda were more likely to develop diabetes than those who did not. When you’re searching for a drink with a bit of caffeine to give you a boost for the day, you might be tempted to reach for a diet soda, believing it to be a healthier choice than coffee concoctions or other sugary drinks. The correlation held even after adjusting for family history, age, BMI, and lifestyle factors. On the other hand, there are many man-made chemicals that are totally harmless to us, even when consumed in large quantities. Is Diet Soda Bad for You? Folks have been drinking fizzy water for years with no side effects and again. Finally, formaldehyde is produced by our bodies every day in amounts thousands of times greater than you would ever get from aspartame. Consequently, many people see diet soda as a better choice. Studies have shown that carbonated drinks aren’t great for tooth enamel, which is one reason why you may not want to go overboard with the coke zeros. Definitely, though, don't try to take on the presidential amount of 12 Diet Cokes each day — that's well beyond the limit of what's healthy for your body. As mentioned above, research now links diet soda consumption (and regular soda consumption too) with higher risk for total mortality and heart disease. What are the health benefits of cucumber water? Many people do not know that both diet and regular sodas can be extremely bad for their bone health. Coke Zero and other diet sodas are linked to alterations in the gut microbiome and an increased risk of osteoporosis and heart and kidney disease. Just because something has chemicals in it does not mean that it is harmful. Some believe that diet sodas might damage blood vessels or cause chronic inflammation. Let’s get something straight, weight gain and weight loss is determined by calorie balance (calories in vs calories out): A fundamental principle of nutrition and metabolism is that body weight change is associated with an imbalance between the energy content of food eaten and energy expended by the body to maintain life and to perform physical work” ~ Am J Clin Nutr. Discover healthy recipes, weight loss advice, exercise tips, nutrition guides and more. To cut down on diet soda, a person needs to understand why they drink soda and then find a viable alternative. Why something so insignificant as a can of juice can command such hatred and why it’s the cause of many a hot debate is….well, quite frankly, bizarre. However, a research review found this diuretic effect only occurred with doses of 250 to 300 mg of caffeine, and the increased urination did not occur in regular consumers of caffeinated beverages. The good news is that the dose is so small that you would never be able to eat enough of them for it to be harmful. It isn’t anything mythical or chemical about the diet coke that makes it a good cleaner. Frequently drinking diet soda might cause a person to crave more sweets, including both sweet snacks and more soda. Others insist that diet soda remains a healthful alternative to traditional soda, despite the evidence to the contrary. Just because something 'contains chemicals' doesn't mean it's automatically unhealthy. It’s simply the carbonic acid. If you spend any time on the internet at all you will no doubt at some point been told that you shouldn’t drink diet coke because it’s full of chemicals. If you drink diet soda excessively, you are more likely to develop osteoporosis. Research has linked a wide range of health risks to drinking diet soda. A drink that contains zero calories cannot cause you to gain weight. Diet Coke Exposed: What Happens One Hour After Drinking Diet Coke, Coke Zero Or Any Other Similar Diet Soda. While the precise relationship between diet soda and medical conditions is uncertain and requires more research, it is clear that people should not see diet soda as a healthful alternative to sugary drinks. Honestly, it falls into both categories. So we decided to take this debate to the experts. Therefore, they may not account for the fact that people who drink soda might have more health issues independent of their beverage choices. The water you drink is a chemical and then you use it to form more chemicals; all of the carbs, protein and fat you eat are products of chemical reactions and then you use them in chemical reactions in your body. [Related: 11 Ridiculous Myths About Fat Loss]. This article is going to clear the confusion. Sweet whole fruits, such as peaches, mangoes, apples, and berries, offer a quick dose of natural sugar without many of the health risks of soda. However, many contain compounds that have been shown to be toxic to humans. So, while there are plenty of reasons to avoid diet soda, cancer risk may not be among them. However, subsequent research has either found no link or called into question data that initially linked artificial sweeteners to cancer. This is a classic example of why correlation does not equal causation. Here’s another example: In America, in summer, people eat more ice cream. Plain old fizzy water or soda water does exactly the same thing. observational study published in February 2019, evidence, this doesn’t happen in healthy humans, Debunking The 5 Most Common Myths About Meal Timing, The Top 10 Health, Fitness & Nutrition Books Of 2017, 10 Proven Ways To Stop Feeling Hungry All The Time When Dieting, 22 Turkey Mince Recipes You’ve Never Tried Before, 4 Easy-To-Fix Reasons Why You’re Not Losing Weight, 16 Delicious Overnight Oats Recipes For Busy People, It tricks your body and turns on fat-storing-mode, It’s filled with chemicals therefore it’s pretty much poison, Diet coke is the cause of all things evil, should be banned and how dare you, a nutritionist, say that it shouldn’t be outlawed. There’s lots of research linking diet soda drinking to all sorts of health troubles, even death. Sometimes artificially sweetened foods, although unlikely to serve any nutritional benefit can eliminate sugar cravings. The best choice is unsweetened coffee or tea. It’s physiologically impossible. Scott is the owner and founder of Food For Fitness. This will reduce calories by almost 400, which will likely help your waist line and you can do so knowing that the evidence shows that it’s safe to do so. The results showed that drinking one diet soda per day almost tripled a person’s risk of stroke and Alzheimer’s disease. So far, according to the science, diet cokes aren’t bad for your health. Ideally, your beverage of choice should be water, but sometimes we crave a little something with a little more flavor, carbonation, or caffeine. Diet soda offers no health benefits other than functioning as a tool that people can use to wean themselves off regular soda. This fact, the authors of the study argue, suggests that the soda industry is “manipulating contemporary scientific processes to create controversy and advance their business interests at the expense of the public’s health.”. Probably not that bad at all. A review paper in the Regulatory Toxicology and Pharmacology Journal concluded that: …the studies provide no evidence to support an association between aspartame and cancer in any tissue…..the weight of scientific evidence confirms that, even in amounts many times what people typically consume, aspartame is safe for its intended uses as a sweetener and flavor enhancer….. A post shared by Scott Baptie (@scottbaptie) on Apr 22, 2019 at 2:23am PDT, My buddy said aspartame ingestion produces methanol and formaldehyde.”. Do you drink diet coke or do you avoid it? Last medically reviewed on July 31, 2019, Sugary drinks are a known cause of obesity and blood glucose problems, such as diabetes. Source: Academy of Nutrition and Dietetics. All rights reserved. Guess what? Diet soda is soda that mimics the taste of traditional soda but provides less or no sugar. Yes, that’s formaldehyde as in the stuff used to preserve dead bodies. Currently available research into diet soda and long-term health risks is insufficient, although there are specific areas where risks are unlikely. An observational study published in February 2019 reported that people who drank diet drinks were more likely to suffer from heart attacks or a stroke. There are fruits and vegetables that everyone agrees would be classed as ‘natural foods’. Get in touch with us via our contact form for more information about Food For Fitness and how to get started with a nutrition plan designed for your lifestyle. Other cleaning-related uses for diet coke are that it is good to clean rusted battery terminals, clean toilets and polish cars. ##### Is Diet Soda Bad For You? Finally, the gastric acid in your stomach is far stronger than any acids found in fizzy juice anyway. Long story short, when it comes to scientific research, it seems that the jury is still out on exactly how bad diet soda is for you. A growing body of evidence suggests that diet soda consumption correlates with an increased risk of a wide range of medical conditions, notably: Many studies of people who drink soda have been extensive and spanned many years. Despite it being a low or zero calorie beverage, it may still increase the risk of conditions such as diabetes and obesity. However, more research is needed. Debra Rose Wilson, Ph.D., MSN, R.N., IBCLC, AHN-BC, CHT. Coke zero vs Diet coke: Diet coke, launched in 1983, was the Coca-Cola company’s first sugar-free product. Before you spit out the diet cola swishing around your mouth right this second, the fact is that the cancer risk from food additives is likely pretty small, Lefferts says. It is actually needed to make essential compounds, including your DNA. Caffeine in moderate amounts is fine, but if you go overboard you could increase your anxiety and interfere with your sleep. Semi-skimmed milk, for example, contains 6-9x more phenylalanine and 13x more aspartic acid than a diet coke. There is no evidence that shows drinking diet drinks will result in fat gain. Diet soda has been claimed to have negative effects on health. Are diet sodas a safe option with diabetes? Diet Soda….is not harmful to health, well-being, or body composition ~ Examine.com. If 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. Although overweight people may drink more diet drinks, the diet cokes are unlikely to be the cause of the problem. Lastly, the British Heart Foundation are still are happy with the safety of sweeteners and recommend them over a full sugar drinks every time. 5. With almost everything in common, there are just two distinctions between these drinks. Does it get the thumbs up? What do you think? "As Diet Coke has no calories and no recognised ingredients we know it is a cocktail of chemicals that encourage your body to gain and store weight especially on … The early findings showed a 48% increase in heart attack and stroke risk among daily diet soda drinkers, compared to people who did not drink diet sodas at … Answer From Katherine Zeratsky, R.D., L.D. One thing to mention is that diet drinks, although sugar free, may not be great for your pearly whites. There are many naturally occurring chemicals in plants that are extremely toxic to humans in small amounts. Listen to some and they’ll have you running to the hills with fear. Diet Coke and other caffeinated beverages are widely thought to be dehydrating, since caffeine is a mild diuretic — meaning it increases urination. Diet sodas may also undermine health by changing other habits. If the appeal of soda is in its sweetness, a person can try indulging in natural foods instead. There are no studies that indicate any long-term health risks from drinking diet soda. It’s physiologically impossible. If a zero calorie diet coke is the “go to” instead of a 300 calorie chocolate bar, it doesn’t require an expert to explain why this is going to make a difference to the waist line. Some analysts, especially those with ties to the soda industry, insist that there is no compelling evidence directly linking soda to poor health. However, calories don’t mean … Toxins, Diet Cokes, Pseudoscience & Fighting The March Of Unreason. The study involved 2,888 people over the age of 45 years. But the coming year may be a good time to kick your Diet Coke habit, based on the results of a recent study proclaiming that diet soda is just as bad for you as the regular stuff. Ever heard of apple eaters dropping like flies with cyanide poising, no, of course you haven’t. The researchers behind a 2017 study gathered data that indicated a link between diet soda and the risk of stroke and Alzheimer’s disease. Current research that attempts to link diet … The authors of a 2016 analysis noted that 26 studies found no link between soda consumption and worse health outcomes. There are a lot of myths surrounding the drink that are simply just a load of nonsense. Some studies have actually shown that sweeteners may even improve weight loss and long-term control of body weight. Regulatory Toxicology and Pharmacology Journal, A post shared by Scott Baptie (@scottbaptie). Diet drinks aren’t ‘healthy’ but there isn’t really anything particularly ‘unhealthy’ about moderate consumption of them either. According to several different studies, even though diet drinks supposedly consist of zero net calories, they can have a lot of negative effects — including weight gain, kidney problems, increased risk of diabetes and increased risk of depression. On the other hand, if you currently don’t drink diet coke and you’re perfectly happy with water, teas and coffees and so on then there certainly aren’t any health benefits to be had from diet drinks, you’re not missing anything. By swapping soda out for a low sugar alternative, you can not only reduce your sugar intake, but by making the right choices, you can also add many beneficial antioxidants to your diet. The other concern with drinking lots of diet soda would be the caffeine. However, because the study was observational it just looks at associations or links between the participants, rather than directly showing that diet drinks increase heart attacks or strokes. You’ll get folks that say that diet coke causes an insulin spike which results in weight gain. What does the evidence say about diet drinks? Or, people who regularly drink soda may be more likely to eat certain types of food, which may pose health risks. Diet Soda….is not harmful to health, well-being, or body composition ~ Examine.com. Diet soda may change your brain’s reaction to sweetness Some research suggests that those who drink diet soda have higher activity in the area of the brain associated with the desire to consume foods high in fat and sugar. Drinking ginger water is a convenient…, © 2004-2020 Healthline Media UK Ltd, Brighton, UK, a Red Ventures Company. 5 reasons diet soda may be bad for you. How can this be? For some people, soda offers a quick caffeine jolt. It also doesn’t actually explain why diet drinks might be linked to an increased risk. Soda manufacturers often claim that diet soda is more healthful than regular soda and that it is an ideal choice for people trying to lose weight. Anyway, let’s get into it – is diet coke bad for you? Is diet soda bad for you? This article reviews the research on diet soda and whether it's good or bad for your health. Let us know in the comments section below. For example, if you make good choices about the types of food you eat, the amount of water you drink and how much exercise you get, whether you drink diet soda or how much becomes less relevant. Drinking DietCoke versus Coke Zero Sugar is likely equivalent in terms of the impact they may have on health. There is mounting evidence that seemingly proves Diet Coke leads to poor kidney health. It is simple to make, and cucumbers are rich in vitamins A…, Ginger is a well-known traditional remedy for treating a variety of health conditions, such as pain and nausea. Milk can offer some sweetness without the extra sugar. Just like in the section above about overweight people drinking more diet coke, the folks more at risk of heart attack or stroke, due to other lifestyle factors, could be drinking more diet drinks in a bid to be healthier or manage their weight. Enjoying diet soda in moderation is less harmful than drinking it daily. 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