Do you reach out for diet soda considering that to be a calorie conscious choice?
In a 20-ounce bottle of regular soda, there are 240 calories with no nutritional value besides carbohydrates. These calories are 12% of an average person’s daily calorie needs. Coffee, smoothies and, energy drinks often provide more added sugar and calories. So to fill the craving of a sweet or carbonated beverage, people opt for the diet sodas. Let us discuss some side effects of drinking diet soda.
- Weight Gain
People go for diet soda thinking that it is weight conscious choice. But several studies have shown that drinking diet soda has same consequences as that of the regular soda. The issues which they face are weight gain, the risk of heart diseases and type 2 diabetes. Some of the studies have shown that consumption of artificial sweeteners can cause the derangements in the metabolic processes. In another study conducted in July 2012 in the journal of Behavioral Brain Research, saccharin was given to rats, and a difference in their blood glucose and GLP-1 was observed. This, saccharin is found in many diet sodas. Hence the study tells that consumption of these high-intensity artificial sweeteners can reduce satiety and cause a change in glucose homeostasis.
The high-intensity sweeteners are used in the diet sodas. The consumption of these artificial sweeteners over a long period of time can signal your brain in such a way that can result in dulled response to naturally sweet foods e.g. fruits. It can also signal your brain the same way as regular sugar does, that will cause your body to release insulin and also the gastric secretions. Many studies have shown that these sweeteners have increased blood glucose level, even the non-nutritive sweetener like sucralose. So, the unnecessary release of insulin by these artificial sweeteners when there is no actual sugar to digest can lead to develop insulin resistance and type 2 diabetes.
- Dental issues
General Dentistry in their 2013’s Mar/Apr journal has mentioned a study which discusses the dental status of the diet soda drinkers. Diet sodas have citric acid inside them so that excessive usage can weaken the tooth enamel. This damage is comparable to the tooth damage seen with the drug users.
Another study in 2012 journal also mentions the “mechanical wear of the dentition” caused by diet sodas.
- Bone issues
In Oct 2006, the American Journal of Clinical Nutrition included an assessment of the Framingham study results. According to the results, both the diet and regular colas are associated with low bone mineral density in older women, and they get an increased risk of developing osteoporosis. However, other sodas besides colas didn’t have the same effect which leads to the conclusion that it is may be due to the presence of caffeine and phosphoric acid in the colas.
In the same journal of 2014, a study mentioned that increased soda consumption of all types is associated with increased risk of hip fracture in postmenopausal women. However, additional studies were needed in this domain to determine the specific cause.
The best choice for your body is always water. If you still want to try something else, then add a splash of fruit juice in your water. And if you want to enjoy diet soda, be in moderation and keep these negative effects in mind.