So far, so good for the coke zero and diet coke fans. Instead of focusing on the question of whether diet soda is bad for you, consider your overall diet and lifestyle. 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. This week, we asked dietitians, doctors and epidemiologists: Is diet soda bad for you? No so fast, your dentist won`t be a fan. Here’s another example of why dosage is key and just because something “contains chemicals” doesn’t mean it’s automatically unhealthy. Currently available research into diet soda and long-term health risks is insufficient, although there are specific areas where risks are unlikely. The study involved 2,888 people over the age of 45 years. Does it get the thumbs up? 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. 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. The authors of a 2016 analysis noted that 26 studies found no link between soda consumption and worse health outcomes. The logic applied by some, is that if diet coke can clean coins, it can`t be good for your insides, which seems reasonable. Some analysts, especially those with ties to the soda industry, insist that there is no compelling evidence directly linking soda to poor health. To cut down on diet soda, a person needs to understand why they drink soda and then find a viable alternative. Plain old fizzy water or soda water does exactly the same thing. However, calories don’t mean … It`s up to you what you drink but plain old water is still our favourite! 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. ##### Is Diet Soda Bad For You? Yes, diet soda has zero calories and is an inexpensive and tasty way to get your caffeine fix. No, because the dosage is insignificant. Sometimes artificially sweetened foods, although unlikely to serve any nutritional benefit can eliminate sugar cravings. Switching to coffee or tea may be a good alternative as both of these drinks provide several health benefits. Diet Soda….is not harmful to health, well-being, or body composition ~ Examine.com. 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.”. Caffeine in moderate amounts is fine, but if you go overboard you could increase your anxiety and interfere with your sleep. 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. Of course you have. 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. Keep scrolling to see what health experts have to say about whether or not you should pop open that can of diet soda. Ideally, your beverage of choice should be water, but sometimes we crave a little something with a little more flavor, carbonation, or caffeine. So those who drink diet soda seem to alter the brain’s sweet-sensing reward center. 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. 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. At Food For Fitness we’ll show you how you can lose weight without the suffering, punishing fitness regimes or extreme diets! Many studies have linked diet soda consumption to worse health outcomes. 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. Is Diet Soda Bad for You? It’s physiologically impossible. Debra Rose Wilson, Ph.D., MSN, R.N., IBCLC, AHN-BC, CHT. 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. That said, it's probably best to steer clear of the bubbling beverage as kidney failure is no joke. 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. 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. D iet soda gives you a sugar rush far stronger than the granulated stuff in a sugar bowl ever could–and for no calories. 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? 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. Diet Coke is also not bad for your health, if once again it is consumed in moderation. So far, according to the science, diet cokes aren’t bad for your health. It is actually needed to make essential compounds, including your DNA. Despite it being a low or zero calorie beverage, it may still increase the risk of conditions such as diabetes and obesity. 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 … 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. Research has linked a wide range of health risks to drinking diet soda. 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. Ever had a sweet tooth? This is a classic example of why correlation does not equal causation. [Related: 11 Ridiculous Myths About Fat Loss]. Is Diet Soda Bad for You? How can this be? 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. You are more likely to overeat if you consume diet foods more often. Therefore, they may not account for the fact that people who drink soda might have more health issues independent of their beverage choices. 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. Answer From Katherine Zeratsky, R.D., L.D. 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. 5. A drink that contains zero calories cannot cause you to gain weight. 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. A 2015 BMJ review of studies also found that a single daily serving of diet soda boosted the chance of diabetes by 8%. Again, if you look at the evidence, this doesn’t happen in healthy humans or even in diabetic patients. There are a lot of myths surrounding the drink that are simply just a load of nonsense. 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. 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. Diet Soda….is not harmful to health, well-being, or body composition ~ Examine.com. Artificial…, Proper hydration is essential to overall health. Diet soda is soda that mimics the taste of traditional soda but provides less or no sugar. 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. People Who Drink Diet Coke Dangers of Diet Soda Why You Should STOP Drinking Diet Soda Right Now! Do you avoid them for this reason? Probably not that bad at all. However, it may offer some people a way to reduce their consumption of sugary beverages. Enjoying diet soda in moderation is less harmful than drinking it daily. Discover healthy recipes, weight loss advice, exercise tips, nutrition guides and more. A drink that contains zero calories cannot cause you to gain weight. Pepsi Max or Diet Irn Bru are much better anyway….. It’s physiologically impossible. Some studies have actually shown that sweeteners may even improve weight loss and long-term control of body weight. That diet coke tricks your brain that it’s actually sugar. Milk can offer some sweetness without the extra sugar. Finally, formaldehyde is produced by our bodies every day in amounts thousands of times greater than you would ever get from aspartame. However, those studies had received funding from companies in the soda industry. With almost everything in common, there are just two distinctions between these drinks. Diet soda uses artificial sweeteners, such as saccharin or aspartame, to achieve the same sweet taste. As mentioned above, research now links diet soda consumption (and regular soda consumption too) with higher risk for total mortality and heart disease. The results showed that drinking one diet soda per day almost tripled a person’s risk of stroke and Alzheimer’s disease. Some believe that diet sodas might damage blood vessels or cause chronic inflammation. There are many naturally occurring chemicals in plants that are extremely toxic to humans in small amounts. 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. It Affects Your Bones. If weight loss is the goal then swapping from a regular fizzy drink to a diet drink is probably going to be beneficial. 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. Source: Academy of Nutrition and Dietetics. In this article, learn about the links between diet soda and health, as well as whether it is more healthful than regular soda. 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. What does the evidence say about diet drinks? 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. 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. 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. 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 … However, many contain compounds that have been shown to be toxic to humans. 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. Just because something has chemicals in it does not mean that it is harmful. 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. 5 reasons diet soda may be bad for you. There are fruits and vegetables that everyone agrees would be classed as ‘natural foods’. So we decided to take this debate to the experts. On the other hand, there are many man-made chemicals that are totally harmless to us, even when consumed in large quantities. People who like bubbly carbonated drinks can find the same fizzy quality in seltzer water, or carbonated water. 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. Folks have been drinking fizzy water for years with no side effects and again. 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. Or, people who regularly drink soda may be more likely to eat certain types of food, which may pose health risks. Consequently, many people see diet soda as a better choice. Tomato juice also has 4-6x more methanol than a diet coke too. Yes, that’s formaldehyde as in the stuff used to preserve dead bodies. Rose water is a liquid made using water and rose…, Cucumber water is helpful for promoting hydration, weight loss, and lower blood pressure. 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. If you love your daily Diet Coke, make sure to balance it out with healthy habits. 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. There is mounting evidence that seemingly proves Diet Coke leads to poor kidney health. A lot of people equate drinking diet soda to drinking water because they both have zero calories. So, while there are plenty of reasons to avoid diet soda, cancer risk may not be among them. 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. 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. 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. 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. Researchers do not know exactly why diet sodas may increase the risk of disease. Early research suggested that there might be a link between artificial sweeteners and cancer. Diet sodas may also undermine health by changing other habits. Ever heard of apple eaters dropping like flies with cyanide poising, no, of course you haven’t. Scott is the owner and founder of Food For Fitness. Semi-skimmed milk, for example, contains 6-9x more phenylalanine and 13x more aspartic acid than a diet coke. It’s simply the carbonic acid. Is drinking ginger water good for health. This article reviews the research on diet soda and whether it's good or bad for your health. 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. What are the health benefits of cucumber water? Apples, cherries and apricots all contain the poison cyanine! Drinking ginger water is a convenient…, © 2004-2020 Healthline Media UK Ltd, Brighton, UK, a Red Ventures Company. 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