If you’re trying to lose weight and currently drinking regular soda, the switch to diet would be a good move.Â. Compared with those who consumed less than one glass per week, people who drank more than seven glasses of diet soda per week had nearly double the risk of developing kidney disease (36). Does drinking diet soda lead to weight gain? However, this was still half the risk associated with regular sugary drinks. Earlier I stated the FDA, the United States’ regulation agency, approved eight high-intensity sweeteners. Weight loss depends on consuming fewer calories than you burn, so drinking Diet Coke compared to regular Coke can help tip the equation in favor of “weight loss.”. Studies done on rats have shown a positive correlation between high-intensity sweeteners and sugar cravings. Check out the rest of our sustainable weight loss content: PSS: I want to give a hat-tip to Precision Nutrition, whose fascinating article served as the inspiration for this post.Â. At this point, we should note that stopping diet soda consumption might be easier said than done. Large studies have linked diet soda to preterm delivery. One study found that the daily consumption of diet drinks during pregnancy doubled the risk of a baby being overweight at 1 year of age (45). "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 … Some use sugar and sweetener together. In one study, published in the American Journal of Clinical Nutrition, scientists found that participants who drank one litre of a diet fizzy drink daily gained 1.5kg after six months. We’re working to put a stop to it. Another problem with diet soda: most of them contain exactly zero nutrients. Regular sodas are full of calories, 140 per can and up. Here's why your gut microbiome is so important for…, Mayo is a popular condiment for sandwiches and often used as a base for salad dressings and sauces. (Next steps), The FDA has approved these eight high-intensity s. beverages, the soda with fewer calories seems like a no-brainer. Perhaps install a 2pm “caffeine cutoff” if you find yourself tossing and turning at night.Â. A review of four studies including 227,254 people observed that for each serving of artificially sweetened beverage per day, there is a 9% increased risk of high blood pressure. Should we be worried about the ingredients of diet soda causing us harm? Also, another study concluded that any association could be explained by the existing health status, weight changes, and body mass index of participants (28, 29). Other cleaning-related uses for diet coke are that it is good to clean rusted battery terminals, clean toilets and polish cars. Those who consumed the high-intensity sweeteners found their sugar craving to be LOWER. The brain likes this. Drinking diet soda has been linked to an increased risk of chronic kidney disease. One observational study noted that diet soda drinkers have a slightly increased risk of kidney stone development, but the risk was much smaller than the risk associated with drinking regular soda. Find out whether soda water will give you all the health benefits of regular water — or if it falls flat. Read “The Cephalic Phase Insulin Response to Nutritive and Low-Calorie Sweeteners in Solid and Beverage Form.” Source. Drinking diet soda will make you crave real sugar. Over time, this is the best way to see real progress.Â. But your weight isn’t just determined by calories in and calories out… An Apple a Day Keeps the Doctor Away — Fact or Fiction. Given that diet soft drinks have no calories, these responses may cause a higher intake of sweet or calorie-dense foods, resulting in weight gain. , the switch to diet would be a good move.Â, This is why one of our top recommendations to our, Get comfortable in the kitchen and experiment with, , then maybe consider replacing diet soda with tea, coffee, or carbonated water. Read “The role of taste in cephalic phase of insulin secretion.” Source. Before we continue, I need to make a strong caveat: most studies on diet soda treat all high-intensity sweeteners as one. Most important, without the sugar, you’re skipping out on all the calories that come with it. It seems to contradict the laws of physics. Want some help getting going? 2. In this study, participants who drank cocktailed with diet soda suffered higher alcohol concentration than the ones who drank alcohol with sugary drinks. Another would be if you find diet soda interfering with your life (not sleeping after drinking Diet Coke all evening). However, we should acknowledge that drinking diet soda can often be linked to health issues: There’s an important point here: drinking regular soda is also linked to kidney disease, teeth erosion, and obesity. If you’re starting your weight loss journey and wondering where diet soda fits into the picture, I want you to know I’m proud of you. Read, “Carcinogenicity of saccharin.” Source. A 2019 meta-analysis found two studies where aspartame was added directly to the diets of humans. “Steve, hold the phone here! [11] A lot. Anecdotally, many of our coaching clients claim that grabbing a diet soda helps them from drinking the regular sugar-filled version. There are several other documented health effects of diet sodas, including: While some of these results are interesting, more experimental research is needed to determine whether diet soda causes these issues, or if the findings are due to chance or other factors. So keep an eye on protein bars, yogurts, baked goods, etc, for hidden high-intensity sweeteners. Are you saying Diet Coke is okay to drink? 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. The gut microbiome refers to the trillions of bacteria, viruses and fungi that live in your gut. I’ll also send you tons of free guides that you can use to start leveling up your life too: Download our free weight loss guideTHE NERD FITNESS DIET: 10 Levels to Change Your Life Here’s what we’ll cover to answer the question, “Is drinking diet soda healthy?”. Discover 18 of them here, such as cereal, Vitaminwater, and…, If you’re like about one half of the American population, you drink at least one sugary drink on a daily basis — and there’s a good chance it’s soda…, These 12 food additives are widely used to enhance the appearance, flavor or shelf life of foods. Is diet soda good for you? However, if you stockpile Diet Coke like it’ll be currency in the post-zombie world, you’re not alone. Coffee is the biggest source of antioxidants in the diet. This new development may have been especially hopeful for people with type 1 or type 2 diabetes who were looking for options to enjoy sweet beverages while minimizing their sugar intake. At the end of the study, the diet soda group had experienced an average weight loss of 13.7 pounds (6.21 kg), compared with 5.5 pounds (2.5 kg) in the water group (20). Plain old water, says Bjork. These are the tools you need to start your quest. Learn about Nerd Fitness Coaching: Another concern of drinking diet soda rests on the idea that your body processes high-intensity sweeteners as it would normal sugar. saccharin in America, although it’s since been reintroduced. Commit to a change: Pick something you can track. Observational studies link diet soda with obesity. Diet Coke is also not bad for your health, if once again it is consumed in moderation. A recent study analyzed the diets of 15,368 people and found that the risk of developing end-stage kidney disease increased with the number of glasses of diet soda consumed per week. Drinking diet soda while pregnant has been linked to some negative outcomes, including preterm delivery and childhood obesity. CNN explored the issue and found numerous people who consumed more than a six-pack daily, “easy.”, The bubbles actually burn your tongue a little, which provides a pleasurable experience. Furthermore, consuming artificially sweetened drinks while pregnant is significantly associated with an increased risk of childhood obesity (44). After drinking diet soda, your body responds as it would after consuming normal table sugar: by dumping out insulin. Diet sodas are popular beverages all over the world, especially among people who want to reduce their sugar or calorie intake. Do high-intensity sweeteners trick our body into releasing hormones (insulin)? Therefore, while some of the research sounds quite alarming, more high quality experimental studies are needed before concrete conclusions can be drawn about the health effects of diet soda. Thanks to some of its many unpronounceable ingredients, this is exactly what happens when you drink Diet Coke every day. A little nudge out the door? Aspartame does not appear to elicit the same hormone response. Similarly to regular soda, drinking diet sodas like Coke Zero is associated with an increased risk of tooth erosion. The result? Healthline Media does not provide medical advice, diagnosis, or treatment. A suggested cause for the kidney damage is the high phosphorus content of soda, which may increase the acid load on the kidneys (36, 37). Plus, I searched the scientific literature and couldn’t find any studies on diet soda addiction. Diet soda does not promote weight loss, contrary to popular belief. Ideally, your beverage of choice should be water, but sometimes we crave a little something with a little more flavor, carbonation, or caffeine. Read, “Diet Soda Consumption and Risk of Incident End Stage Renal Disease.” Source. Many people drink diet soda as a low or zero calorie alternative to regular soda. Or did you struggle with weight loss until finally dropping diet soda out of your daily consumption as well? Even more so those last two points (because of all the sugar and calories).[22]Â. Diet soda consumption has been associated with kidney disease. Several observational studies have found that using artificial sweeteners and drinking high amounts of diet soda is associated with an increased risk of obesity and metabolic syndrome (7, 8, 9, 10). Other studies have found similar results (30, 31, 32). It’s water, some kind of sweetener (sugar or not), flavoring, coloring, and carbonation. Further research is needed to analyze the potential biological causes and long-term health risks for children exposed to artificially sweetened sodas in the womb. However, it has also been suggested that people consuming high amounts of diet soda may do so to compensate for other poor dietary and lifestyle factors that may independently contribute to the development of kidney disease (36, 38). If you find yourself approaching our 18 can a day safety limit, that’s definitely a sign.Â. Follow our 10-level nutrition system at your own pace This article focuses on the 6 best teas to lose weight and belly fat. GIF Source: Barney, M&M’s, Video Games, Space Balls, Bill Murray, Jim Carrey, South Park Judge, Eric Cartman, Brain Repeating. “Carbonated drinks, flat or otherwise, including cola, provide inadequate fluid and electrolyte replacement and cannot be recommended,” the study authors declared in … However, a causal link has not been found. How about aspartame or any of these other high-intensity sweeteners…. Read, “Influence of Various Acidic Beverages on Tooth Erosion.” Source. What’s the number of 12-ounce diet sodas deemed safe in a day? “Steve, hold the phone here! Fatty liver disease affects about 25% of people globally. If you use diet soda for low-calorie cocktail, it can cause more damage than good. The best no-calorie beverage? If you find yourself firing on all cylinders (you eat well, you strength train, you get lots of sleep), then maybe consider replacing diet soda with tea, coffee, or carbonated water. There’s a lot of B.S. [15]Â, There’s about half the caffeine in Diet Coke versus a regular cup of coffee, which is still a decent amount.Â, If you have trouble sleeping at night, consider how late in the day you’re having your last can of soda. For example, one 12-ounce (354-mL) can of Diet Coke contains no calories, sugar, fat, or protein and 40 mg of sodium (1). Earlier Danish research supports these findings. Here is a detailed look at fatty liver, as well as some strategies to help resolve it. Almost half of Americans drink diet soda every day and while you might assume that Diet Coke is better than regular Coke, it can still harm your body in a multitude of ways. Alright, I think that just about does it for me. most studies on diet soda treat all high-intensity sweeteners as one. What are your experiences with diet soda?Â, Did you use them as a tool to help you lose weight?Â. One of the main ingredients in Coke Zero is phosphoric acid. 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