As far as simple pleasures go, popping a tab on a can of soda and hearing that sound ranks pretty high. And then, the first sip — which, in my humble opinion, is always the best sip. Show
Thankfully, diet soda helps to keep this sweet indulgence from being decadent. But, does diet soda give you a free pass to enjoy soda guilt-free? Is diet soda actually bad for you? And what about the claims that the artificial sweeteners in diet soda are harmful if consumed long-term? Before you head to your local grocery store to stock up on your favorite diet pop, here are a few important things to consider: Can diet soda cause cancer?Some pretty serious claims have been made about the harmful side-effects of diet soda, linking it to high blood pressure, diabetes, dementia and even cancer. However, current studies simply aren't conclusive, and these claims remain unverified. One important reason for this uncertainty is that no clinical trial has been conducted long enough to sufficiently shed light on the matter. What we do know is that the most common artificial sweetener used in diet soda, aspartame, has been deemed safe for most people by the FDA — and there's no evidence that it causes serious harm. Two other common artificial sweeteners, stevia and sucralose, have also been judged safe for consumption. If you're concerned about the chemicals in diet soda and their impact on your health, consider cutting back on the amount you drink each day and, instead, opt for regular water or sparkling water. Does diet soda make you gain weight?Most of us make the switch from regular soda to diet soda because we're watching our weight and our waistline. Some theories suggest, however, that drinking diet soda has the opposite effect: It promotes weight gain. But how can a calorie-free beverage pack on the pounds? The prevailing theory involves your brain chemistry and how it reacts to sweetness. When you enjoy a diet soda, your brain senses the sweetness and expects a calorie boost. When no calories are provided, though, your appetite is triggered — leading you to find calories elsewhere. In fact, according to a study shared by the National Institutes of Health, "Heavier adults who drank diet beverages tended to eat more calories in the form of solid food." Additionally, they "ate significantly more snacks than those who had sugared drinks." So, if you reach for a diet soda, be careful not to overcompensate elsewhere in your diet. (Related: Are Your Taste Buds Sabotaging You From Eating Healthier?) Video: Does diet soda make you crave sugar?How much diet soda is too much?Drinking a few cans of diet soda each day isn't likely to hurt you — but, it won't provide you with meaningful health benefits, either. Instead of focusing on the question of whether diet soda is bad for you, consider your overall diet and lifestyle. 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. But, as a good rule of thumb, it never hurts to limit the amount of processed foods in your diet and replace them with healthier options. There is a problem with information submitted for this request. Review/update the information highlighted below and resubmit the form. From Mayo Clinic to your inboxSign up for free, and stay up to date on research advancements, health tips and current health topics, like COVID-19, plus expertise on managing health. ErrorEmail field is required ErrorInclude a valid email address Learn more about Mayo Clinic’s use of data.To provide you with the most relevant and helpful information, and understand which information is beneficial, we may combine your email and website usage information with other information we have about you. If you are a Mayo Clinic patient, this could include protected health information. If we combine this information with your protected health information, we will treat all of that information as protected health information and will only use or disclose that information as set forth in our notice of privacy practices. You may opt-out of email communications at any time by clicking on the unsubscribe link in the e-mail. Should you go for the sugar-filled soda or the one made with artificial stuff? Find out which is better to sip on when you're in the mood for soda. It's filled with sugar and a ton of empty calories, but soda can be part of a healthy eating plan if it's consumed rarely and as a special treat. However, studies have found that soda is one of the top sources of sugar in our diets. New York City has even tried to ban the sale of sugary beverages that are larger than 16 fluid ounces to help keep soda portions in check. In addition to leading to weight gain, studies have found that folks who guzzle large amounts of soda tend to drink less milk and take in fewer nutrients like calcium. Furthermore, drinking large amounts of soda can be detrimental to your bones. Soda contains high amounts of phosphates, which can deplete the body's calcium stores. Although you may save on calories, diet soda has a whole other set of issues. First, the drink provides zero nutritional value. Food you choose to ingest should add good-for-you vitamins, minerals or phytonutrients. Second, the phosphates found in diet or regular soda can deplete calcium stores (as mentioned above). Lastly and most controversial are the artificial sweeteners diet soda possesses. Although artificial sweeteners are on the government's Generally Recognized As Safe List (GRAS) there has been much debate as to whether consuming them regularly is good for you. Given that artificial sweeteners can now be found in a wide variety of foods (like yogurt, ice cream, cookies, salad dressings and iced teas other beverages) you may be taking in more than you think. Some diet sodas also use Stevia, but that's also processed and controversy looms about its long-term safety. Healthy Eats Winner: Although both beverages have a long list of cons, diet soda wins this fight by the smallest of margins. Drinking large amounts of regular soda has been shown to lead to weight gain and a variety of long health conditions and switching to diet can help cut calories and shed pounds. However, whether you decide to drink diet or regular soda, neither should be consumed in large amounts. The healthiest beverage out there is still or sparkling water, so making water your beverage of choice is the best option. Toby Amidor, MS, RD, CDN, is a registered dietitian and consultant who specializes in food safety and culinary nutrition. See Toby's full bio » |
Is diet soda actually better for you
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