The short answer is, in fact, a resounding NO! Find out why in this informative article published on University Hospitals health blog.
Is Diet Soda a Healthy Choice?
Jacob Wolf, ND, LAc - June 24, 2024
For health-conscious people, choosing diet soda instead of
regular seems like a better choice. No calories, no sugar, no problem, right?
“Wrong,” says Jacob Wolf,
ND, LAc, naturopathic physician at University
Hospitals Connor Whole Health. “Although diet soda doesn’t contain sugar,
the artificial sweeteners, flavor enhancers and other chemical additives can be
harmful to your health.”
Studies have shown that even one or two diet sodas a day can
have negative health effects. If regularly consumed in larger amounts, the
harmful effects of diet soda are multiplied, potentially increasing the risk
for a variety of serious health problems, including:
Diabetes & Metabolic Syndrome. Studies have shown a link between diet soda and an increased risk for metabolic syndrome, a cluster of symptoms that may include low levels of HDL (good) cholesterol, high blood sugar, increased belly fat, high triglycerides and high blood pressure. Metabolic syndrome greatly increases the risk of developing type 2 diabetes.
AFib & High Blood Pressure. Studies show that
drinking just one diet soda per day may increase the risk of cardiovascular
problems including AFib (irregular heartbeat) and high blood pressure.
Weight Gain & Disrupted Hunger Signals. The
artificial sweeteners in diet soda trigger the same response in the brain as
real sugar. The moment "sweetness” is detected, it signals the body to
release hormones to process the sugar. And because diet soda is
hyper-sweetened, it can trigger cravings for more sweet, high-calorie foods
leading to weight gain and belly fat in particular.
Dental Problems. Diet sodas often contain phosphoric
and citric acids which can erode tooth enamel. Weakened tooth enamel can lead
to tooth sensitivity, pitting of the tooth’s surface and changes to the color
of the teeth, giving them a chalky appearance.
Headaches. People who are prone to migraines may be
more likely to get headaches after consuming artificial sweeteners, such as
those found in diet soda.
Changes in Bone Density. Diet soda contains phosphorus,
which may decrease bone density and increase the risk of osteoporosis,
especially in older adults.
Stroke & Dementia. The consumption of artificial
sweeteners like aspartame, has been linked to an increased risk of neurological
problems like stroke and dementia.
Gut Health. Some studies suggest that artificial
sweeteners may disturb the balance of bacteria in the digestive tract, called
the gut microbiome. Saccharin and sucralose in particular have been shown to
dramatically alter healthy bacteria levels in the gut and may affect blood
sugar control. Changes in the microbiome caused by artificial sweeteners may
also inhibit some aspects of the immune system’s ability to respond to
infections.
Kidney Disease & Kidney Stones. Excessive soda
consumption, diet or regular, may increase the risk of chronic kidney disease
and the formation of kidney stones.
Nonalcoholic Fatty Liver Disease (NFLD). Research has
established a strong correlation between diet soda and NFLD, which affects up
to half of people.
Thyroid Function. Some studies have found that drinking
diet soda can cause the thyroid gland to work less efficiently, potentially
leading to increased fat storage and weight gain.
Joint Pain. The artificial sweeteners in diet soda can
trigger an inflammatory response in the body and may worsen joint pain.
Healthy Alternatives:
“Even though drinking a moderate amount of diet soda isn’t
likely to hurt you, it has no nutritional value and offers no benefit to human
consumption” says Dr. Wolf. “It’s better to quench your thirst with healthier
alternatives like water, seltzer and unsweetened tea or coffee.”
“If you choose to occasionally indulge in soda, it’s better
to choose one made with real sugar instead of diet versions with all the
chemicals and additives. As always, moderation is key.”
Dr. Wolf also cautions people to be mindful of popular
“natural” sodas made with newer
sugar alternatives. Stevia and agave may trick the body into wanting more,
and the sugar alcohol erythritol has been linked to an increased risk of heart
attack, stroke and blood clots.
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Have a great week, everyone, and thank you for your support!
Blessed be… and happy cooking!
Chef Michael R