While diet soda is more likely to tempt you than regular sodas if you are on a diet, know that it can be just as harmful. In this era where the internet is buzzing with fake news and more than necessary information is readily available to us, it is a task to differentiate between what is truly right and what is not. The abundance of conflicting health advice can be confusing, making it hard to discern beneficial choices from harmful ones. So, all the diet sodas that you go on loading during your diet, can do more harm than good.
A lot of us are aware of the ill effects of regular sodas, however, anything that reads diet simply catches our attention. You must read and understand what the product preaches, even if it says DIET! Moreover, a glance through the product’s label can change your perception of diet sodas forever. Artificial sweeteners in diet sodas can trigger a spike in blood sugar and insulin levels, potentially leading to diabetic shock for those already diagnosed with diabetes. And if you don’t have diabetes, you are still not entirely in the clear.
To know in-depth, we speak with experts who share interesting facts and details about the hidden dangers of diet soda.
Choosing between diet and regular soda is more complex than simply comparing calorie levels, according to Dr Bhavna Garg, Senior Consultant, Dietitian, and Nutritionist at Yashoda Super Speciality Hospital Kaushambi.
"Regular soda's high sugar content raises the risk of obesity, diabetes, and heart disease. However, while being calorie-free, diet sodas might upset metabolism due to artificial sweeteners. These sweeteners can disrupt hunger signals and boost cravings, making them potentially dangerous in the long run," Dr Garg states.
Highlighting the risks associated with both types of sodas, Dr Garg says, “Both normal and diet drinks pose health concerns but in different ways. Regular sodas are high in sugar, which contributes considerably to weight gain and chronic diseases such as diabetes. Diet sodas, on the other hand, may appear to be a low-calorie choice, but artificial sweeteners might disrupt metabolic processes, resulting in overeating and potential gastrointestinal health issues. Neither option is a healthy choice.”
Dr Garg also points out the connection between diet soda and serious health risks. “Diet soda has been linked to the development of type 2 diabetes and heart disease. Research shows just one serving of an artificially sweetened drink per day is associated with an 8-13% higher risk of type 2 diabetes,” she explains.
Reena Poptani, Clinical Dietitian and Diabetes Educator, and Founder of ReeNurture, echoes these concerns. She says that diet soda, while popular among individuals looking to reduce sugar and calorie intake, carries significant health concerns that may make it more harmful than regular soda.
Lacks Nutritional Value
Poptani points out, “Diet sodas offer no nutritional benefits. A typical 12-ounce can of Diet Coke, for instance, contains no calories, sugar, fat, or protein—only a small amount of sodium. While these statistics may seem appealing, the absence of nutrients means that diet sodas contribute nothing beneficial to your overall health.”
Associated Health Risks
“Numerous studies have linked diet soda to various health risks,” Poptani states. “Consuming artificial sweeteners frequently has been associated with increased risks of obesity, diabetes, and metabolic syndrome. Diet soda can also interfere with insulin responses, potentially contributing to weight gain and insulin resistance. Cardiovascular issues, including heart attacks, coronary heart disease, and strokes, have also been linked to long-term consumption.”
Appetite and Metabolism Disruption
Poptani elaborates on the metabolic impacts: “Artificial sweeteners like aspartame and sucralose may confuse the body by triggering hunger hormones and altering taste receptors. This disruption can lead to overeating as the brain struggles to process the lack of actual sugar despite the sweet taste. Some studies suggest that these sweeteners might even trigger dopamine responses, similar to sugar, intensifying cravings and appetite.”
Harmful Chemicals and Additives
“Diet sodas are laden with artificial sweeteners, colours, and other additives,” Poptani warns. “Sweeteners like erythritol, which is often used as a sugar alcohol, have been linked to increased risks of heart attacks, strokes, and blood clots. Other sugar alternatives, such as stevia and agave, may also mislead the body into craving more sugar.”
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