By now we know that diet soda is not the healthy solution to sugary beverages like we once hoped. But just how bad is diet soda for you? Here’s my hot take on diet soda and whether you should cut out the cans completely.
The promise of diet sodas being a healthier option falls flat when you look at the science. Here’s the rundown on diet soda and its artificial sweeteners.
Some research shows that diet soda makes you crave more sugar and makes you more hungry. In fact, the additives and artificial ingredients in diet soda are full of unnatural chemicals that can cause your body to crave more high-calorie and sugar-laden foods.
One study claims that drinking diet soda won’t help you cut back on calories. Instead, diet soda drinkers compensate for the lower-calorie cola by choosing more unhealthy food, and ultimately eating more calories than they think.
Artificial sweeteners can boost hunger. Because of this, some studies suggest that regular consumption of diet soda is associated with an increased risk of metabolic syndrome. Metabolic syndrome is a mix of conditions that includes increased blood pressure, high blood sugar, and weight gain.
These health issues can increase the risk of diabetes, heart disease, and stroke. However, more research is needed to fully understand the relationship between diet soda and these health issues.
Artificial sweeteners can impact your gut health for the worse—specifically, they can disrupt your gut microbiome, which is the community of beneficial bacteria in your digestive tract.
The gut microbiome plays a crucial role in maintaining your overall health. It’s critical for healthy digestion, nutrient absorption, heart health, immunity, and mental health.
Some small studies show that artificial sweeteners can disrupt the balance of gut bacteria, leading to a reduction in beneficial bacteria and an increase in harmful bacteria. Others have linked artificial sweeteners to an increased risk of inflammatory bowel disease (IBD). But more research is needed to fully understand diet soda’s effect on our guts.
After a few servings of diet soda, you probably won’t feel your best. Certain artificial sweeteners found in diet soda, like aspartame, can leave you with physical and mental side effects. Some people may experience headaches, migraines, and irritability.
When it comes to diet sodas or anything with artificial sweeteners, I believe the dose makes the poison. If you’re drinking three or four diet sodas a day, that’s not ideal. Water should be your main source of hydration, and there are plenty of healthy beverages to choose from that aren’t packed with additives and artificial ingredients.
Anything in moderation is ok in my book. Understanding the effects of artificial sweeteners on your health can help you make an informed decision about drinking diet soda regularly, or at all.
Consider switching out what you sip on. These beverages are far better for you than diet soda.
Everyone has a guilty pleasure. Mine is Sunkist. But there’s something deeply empowering about knowing all the health facts and still enjoying everything in moderation.
Taking care of my body makes me feel amazing, so it’s not a punishment to swap out soda for something healthier. When I decide to indulge in a diet soda, I can do it guilt-free.
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