Diet Soda And Your Body
A study presented at the American Diabetes Association’s 2011 Scientific Sessions followed 474 people over nine years. It found that subjects who drank diet soda had a 70 percent greater increase in waist size than those who drank no diet soda. The waist-size increase in those who drank at least two diet sodas per day was five times that of abstainers. While these findings don’t prove that quitting diet soda will cause weight loss, they do suggest that quitting could help prevent future weight gain.
Does My Body Process Artificial Sweeteners Just Like Sugar
Another concern of drinking diet soda rests on the idea that your body processes high-intensity sweeteners as it would normal sugar.
The argument states that these sweeteners are so sweet that they fool your body into thinking its consuming actual sugar.
After drinking diet soda, your body responds as it would after consuming normal table sugar: by dumping out insulin. This slows down the fat-burning process.
Thats the gist of it, more or less.
Is it true?
Do high-intensity sweeteners trick our bodies into releasing hormones ?
Again, the studies on this are mixed:
- The high-intensity sweeteners sucralose and saccharin were both shown to provide a small insulin response in men.
- Aspartame does not appear to elicit the same hormone response.
This isnt a HUGE deal. Of all the things to worry about with regards to weight loss or getting healthy, this doesnt hold the top spot on the list.
While hormones do play a role in weight loss, the main determining factor will always be an energy balance .
Since most diet sodas have next to zero calories, Id say the insulin response of high-intensity sweeteners isnt that important for your weight loss journey.
Does Diet Soda Cause Belly Fat
The American Heart Association recommends limiting your daily sugar intake to just 100 calories for women and 150 calories for men .
The main driving factor for these recommendations is sugar is just not good for you. When you drink soda in large amounts the sugar is turned into fat in the liver. Your liver in turn begins to become overloaded and turns that sugar into fat. This accumulation of sugar in your liver can lead to non-alcoholic fatty liver disease according to this 2010 study .
The sugar in most sodas today is in the form of High Fructose Corn Syrup , and there is a well-known association with fructose and an increase in visceral abdominal fat .
This 10-week study found those who drank sweetened beverages had an increase in abdominal fat, but soda drinkers had an even higher amount of visceral stomach fat than them .
Subcutaneous fat is the abdominal fat right underneath your skin. This fat is less dangerous than visceral abdominal fat because it doesnt surround your internal organs.
This one study by the National Heart, Lung, and Blood Institute found those who drank sugary drinks had a weight gain of 27% more stomach fat over a 6 year period than those who never or almost never drink them . The study looked at over 1,000 participants finding daily soda drinkers and the weight gain was an average of 2 pounds of visceral fat.
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Study: Diet Soda Doesn’t Help You Lose Weight
- Purdue professor reviewed studies on whether diet soft drinks increases likelihood of overeating
- Some studies that were reviewed suggest diet soda may be just as bad as non-diet
- American Beverage Association describes low-calorie sweeteners as effective tool in weight loss
Diet soda, it turns out, may not be the panacea for weight loss that we all thought and many of us hoped it was.
In fact, a Purdue University study has found that diet sodas may be linked to a number of health problems from obesity to diabetes to heart disease, just like their more sugary counterparts.
Susie Swithers, a professor of psychological sciences and a behavioral neuroscientist, reviewed a number of recent studies looking at whether drinking diet soft drinks over the long-term increases the likelihood that a person will overeat, gain weight and then develop other health problems.
One large study found that people who drank artificially sweetened soda were more likely to experience weight gain than those who drank non-diet soda. Others found those who drank diet soda had twice the risk of developing metabolic syndrome, often a precursor to cardiovascular disease, than those who abstained.
Surprisingly, some of the studies suggested diet soda may be just as bad for our health as non-diet.
The studies included drinks containing aspartame, sucralose and saccharin. About 30 percent of American adults regularly consume these sweeteners.
What You Need To Know About Diet Soda And Weight Loss
Get the facts about fizzy drinks.
One report found that two-can-a-day diet drinkers had a 54 percent chance of becoming overweight or obese, compared to 32 percent for those who drank the same amount of regular soda. You may have also heard about research linking artificial sweeteners to increased sugar cravings.
So if this latest study has left you confused, thats understandable. Heres the gist of the study, my take on how to put the results in perspective, and why I believe you should keep reaching for water.
In a nutshell, two groups of men and women were introduced to the same diet and exercise program, with one exception. One group drank water, and the other downed diet soda. After 12 weeks, the diet soda drinkers lost 5.95 kg compared to 4.09 kg for those who drank water. The study authors speculate that the water group may have lost less weight because they indulged their sweet cravings with foods that, unlike diet soda, contained caloriesincluding yogurt, cookies, and ice cream.
The studys co-author, Dr. Jim Hill of the University of Colorados Anschutz Health and Wellness Center, told CNN, It makes sense that it would have been harder for the water group to adhere to the overall diet than the group. In other words, you have to satisfy your sweet tooth somehow.
This article originally appeared on Health.com.
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What Is The Healthiest Diet Soda
There is no such thing as a healthy diet soda, but there are some that are less bad for you than others. Some diet soda brands have been linked to weight gain, cancer, and other health problems, but the biggest health risk is that artificially sweetened drinks may cause you to crave more sugar. Drinking diet soda is certainly better than drinking regular soda, but the best thing you can do for your health is to break your soda habit entirely. A recent study published in the Journal of the American Geriatrics Society showed that people who drank diet sodas daily were significantly more likely to die of cardiovascular disease than were people who did not consume diet sodas..
Your Teeth Will Thank You
Switching away from soda will give you something to smile about: No more sugar and acid eating away at your tooth enamel. The average soda has a PH of 2.5 making it about as acidic as lemon juice.
Enamel is the first line of defense for your teeth and once the enamel wears off, your teeth become susceptible to decay and eventually tooth death, says Dr. Rodriguez-Lopez. You cant get enamel back once its lost, either, so you need to preserve the enamel you have.Cutting out soda spares your enamel, which protects your teeth from decay. Talk to your dentist if you notice your teeth feel very sensitive.
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Will Drinking Diet Soda Make Me Crave Actual Sugar
If you eat a bunch of sugary and sweet food regularly, your body can start to crave more of it.
In other words, consistently eating sugary foods in the afternoon can result in an urge for sweets after lunch.
These cravings can make it difficult to turn down the bowl of M& Ms as you pass Debras desk .
The question becomes, do the high-intensity sweeteners found in diet soda make us crave sugary foods?
The research on this isnt clear:
- Studies done on rats have shown a positive correlation between high-intensity sweeteners and sugar cravings.
- A 2019 meta-analysis found two studies where aspartame was added directly to the diets of humans. The result? Those who consumed the high-intensity sweeteners found their sugar craving to be LOWER.
There might be something to the thought that drinking a Diet Coke can help satisfy the sugar craving.
As long as you remember: correlation doesnt prove causation!
Anecdotally, many of our coaching clients claim that grabbing a diet soda helps them from drinking the regular sugar-filled version. This can be really important, because cravings are one of the top issues facing most of our clients.
Which is why we work closely to identify possible food addictions in our 1-on-1 Online Coaching Program, so we can start to work through them together. Our strategy is to take it slow, to make small changes to alter these cravings. Over time, this is the best way to see real progress.
You Can Develop Health Problems Due To Caffeine
Coke and many carbonated beverages contain caffeine, which acts as a diuretic in your body. This means that your body retains less water and produces more urine making you dehydrated.
Drinking high-caffeine beverages in large quantities may result in caffeine sensitivity and can disrupt your sleep patterns.
Large amounts of caffeine in your diet can lead to calcium extraction from your body, leaving you with weak bones and at risk of osteoporosis. Studies link high consumption of soft drinks with low bone mineral density and osteoporosis.
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Should I Drink Diet Or Regular Soda
This is probably one of the most controversial questions in the health world today. As someone who used to drink almost 4-5 cans of diet soda a day, I can tell you that the answer is both yes and no. It really depends on your perspective. If you view diet soda as a replacement for regular soda, then go for it. But if you view diet soda as a replacement for water, then absolutely not. Water is the best thing you can drink because it has no calories, no carbs, and no artificial sweeteners. Its also free, but if you really enjoy the taste of diet soda, then theres nothing wrong with drinking it..
Why Aspartame May Prevent Weight Loss
2 December 16
Reaching for a diet soda may actually hinder weight loss efforts, a new study done in mice suggests.
In experiments, researchers found that the artificial sweetener aspartame, which is found in some diet drinks, may contribute to the development of a condition called metabolic syndrome, which involves a cluster of symptoms, including high blood pressure, high cholesterol levels and a large waist size. People with metabolic syndrome face an increased risk of heart disease, stroke and diabetes.
The researchers found how aspartame could be linked with metabolic syndrome: Aspartame may stop a key gut enzyme from performing its work in breaking down fat during digestion.
This is the novel mechanistic insight, and it may explain why diet drinks can be ineffective at helping people to lose weight, Dr. Richard Hodin, senior author of the study and a professor of surgery at Harvard Medical School, told Live Science.
The study included three separate experiments. In the first, researchers added the gut enzyme to solutions of diet soda and regular soda. They found that the activity of the enzyme was significantly lower in the solutions of diet soda as compared to the solutions of regular soda.
Normally, the enzyme intestinal alkaline phosphatase, or IAP works in the intestines to break down cholesterol and fatty acids. Previous studies by the researchers showed that levels of IAP may be linked with peoples risk of obesity, diabetes and metabolic syndrome.
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How Much Should I Drink Each Day
Health experts say that to stay hydrated, water intake should be about 8 glasses of water per day. This is a general guideline! But the total amount will depend on your weight, activity level, and the climate or season you are in. Your body will naturally need more liquids in the summertime than in winter, for example!
Cucumber water is a great way for you to get all the water you need, especially if you hate to drink plain water or get bored with it! It helps me to stay hydrated and decreases hunger when consumed before or between meals. I eat less and it also makes me snack less!
You may drink cucumber water for half the day and the other half, plain water.
Alarming Side Effects Associated With Aspartame
Aspartame doesnt just lead to weight gain it also has some very alarming side effects associated with it. Over the years many of my patients have come to me complaining of chronic dizzy spells, headaches, anxiety attacks, depression, and more. Upon questioning, I discovered that many of them were regular consumers of products containing aspartame. Eliminating aspartame from their diet resolved many of these symptoms within days or weeks.
Before I made the connection, I was quite mystified. I would do complete exams and lab testing to rule out medical conditions, but couldnt find the source of the problem. Although I suspected aspartame as the culprit early on, it wasnt until research results began to surface about the incredible amount of side effects from this sweetener that things began to make sense. I realized that through the process of diet elimination I had come to the same conclusion as early as 1983.
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How To Stop Drinking Soda
So youve finally convinced yourself to replace your soda habits. Depending on how much soda you drink, you might feel the effects of soda withdrawal, which include:
- Sugar cravings: You might feel the constant need to eat or drink something sugary to curb cravings.
- Caffeine withdrawal symptoms: If you usually drink a few cans of soda a day, then you might get withdrawal effects like headaches, anxiety, tiredness, but these eventually subside within a week or so of stopping.
To avoid or minimize the effects of soda withdrawal, make sure you slowly cut back on soft drinks rather than eliminate them entirely and drink plenty of water to prevent dehydration.
Here are a few ways to help you curb sugar cravings from soda withdrawal.
Food Will Taste Better
Did you know your diet soda can actually affect the way all other foods taste? Once you cut it out completely, don’t be surprised if your favorite foods start to taste a bit better.
“Diet soda weakens bones, increases our threshold for sweetness, and damages brain health,” Lisa Cohn, registered dietitian for miVIP Surgery Centers, told me. “In addition to bad breath, some people also report negative effects on taste, and when they reduce consumption of diet beverages, they find improvement and better flavor in foods.”
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Dont Bother With Diet Soda
Many people love soda, and know it is bad for them. Then they turn to diet drinks with less calories and less sugar, thinking it will keep them on track. Instead, not only does it make them dehydrated, it leads to diabetes, obesity, and even depression. Diet soda does more harm than good, and there are alternatives that are much healthier, such as tea, coffee, and juice.
Your Cravings Will Lessen
If you’ve fallen into the habit of craving a diet soda and chocolate chip cookie every afternoon, you’re not alone. The artificial ingredients in diet soda make anyone who drinks it crave more sugar. Once you cut out the soda, you should notice your cravings calming down.
“The taste of sweet does cause the release of insulin, which lowers blood sugar, and if carbohydrates are not consumed, it causes a drop in blood sugar, which triggers hunger and cravings for sugar,” diet and fitness expert Dr. Melina Jampolis told CNN.
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