Diet sodas are one of the most favourite drinks all over the globe, especially among those who want to lessen their sugar or calorie intake. Artificial sweeteners like aspartame, cyclamates, saccharin, acesulfame-k, or sucralose, are used to sweeten them. You can find popular carbonated beverages on the market that have a light or a diet version – Diet Coke, Coke Zero, Pepsi Max, Sprite Zero to name a few. In the early 1950’s these drinks were first introduced for people with diabetes, however, later they were targeted to people trying to lose weight or lower their sugar intake.
Regardless of being free of sugar and low in calories, the health impacts of these beverages are controversial.
What Is Diet Soda?
Diet soda is a carbonated soft drink that is marketed as a healthier alternative to regular soda owing to its low or zero-calorie content. Instead of sugar, diet soda is sweetened using artificial or low-calorie sweeteners like aspartame, saccharin, sucralose, or stevia. These sweeteners aim to provide the same sweetness as regular soda without the added calories or sugars, making diet soda popular among people looking to reduce their calorie intake or manage weight.
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Is Diet Soda Nutritious?
Diet soda is a blend of carbonated water, artificial sweetener or natural, sweetener, colours, flavours and other food preservatives. For instance, 354 ml (a can of Diet Coke) comprises no calories, sugars, fat or protein and 40 mg of sodium. However, this nutritional content may differ from brand to brand. Some of the key ingredients in diet soda include:
Though sparkling water is available naturally; most sodas are obtained by dissolving carbon dioxide into water under high pressure.
Artificial sweeteners are the main source of sweetness in Diet Coke. Aspartame, saccharin, sucralose, or an herbal sweetener like stevia, which are 200–13,000 times sweeter than regular sugar are the common sources of sugars.
Certain acids like citric, malic, and phosphoric acid, are added usually to render tartness to soda drinks.
Colours such as carotenoids, anthocyanins, and caramels are usually used.
Mostly natural juices or artificial flavours are used in diet soda, including fruits, berries, herbs, and cola to add taste and flavour.
Preservatives are usually added to help diet sodas increase shelf life. Potassium benzoate is the most used one.
A few brands add vitamins and minerals to their products as healthier no-calorie substitutes to boost sales.
Most diet sodas contain caffeine. A can of Diet Coke contains 46 mg of caffeine, while Diet Pepsi contains 35 mg.
Also Read: Sparkling Water/Carbonated Water: What Is It, Is It Good or Bad For Health?
How Does Diet Soda Impact Health?
Weight Management:
Diet sodas contain little to no calories, they are often consumed by people looking to lose or manage weight. However, the impact on weight is controversial. While they offer a calorie-free alternative to sugary drinks, some studies suggest that diet sodas may still lead to weight gain in the long run by altering hunger and craving signals in the brain.
Diabetes:
Diet sodas are typically marketed as safer substitutes for people with diabetes since they don’t contain sugar that spikes blood sugar levels. However, studies suggest that consuming artificial sweeteners may still affect insulin sensitivity and potentially increase the risk of developing type 2 diabetes.
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Dental Health:
Unlike regular carbonated drinks, diet sodas don’t contain sugar, which can reduce the risk of tooth decay. However, the acidic nature of these drinks, including diet sodas, can erode tooth enamel over time, leading to dental problems.
Heart Health:
Some studies have linked diet soda consumption to an increased risk of cardiovascular issues like stroke and heart disease, although the exact mechanisms are still unclear. The correlation might be influenced by lifestyle factors or how artificial sweeteners affect metabolism and blood vessel function have to be studied.
Hydration:
Since diet sodas are primarily water, they can contribute to daily fluid intake. However, excessive consumption could lead to dehydration due to caffeine content in certain varieties, as caffeine is a diuretic.
Side Effects of Diet Soda
Artificial sweeteners can be much sweeter than sugar, which may alter taste preferences and lead to an increased craving for sweet foods. This could lead to unhealthy eating habits, defeating the purpose of choosing a low-calorie drink.
Some artificial sweeteners, particularly those that aren’t fully absorbed in the digestive tract, can lead to bloating, gas, and even diarrhoea in sensitive individuals.
Artificial sweeteners like aspartame and sucralose may negatively affect the gut microbiota, which plays an essential role in digestion, immunity, and mental health. Altering gut bacteria may contribute to metabolic disorders or digestive issues.
Regular consumption of carbonated beverages, including diet soda, has been linked to reduced bone density and an increased risk of osteoporosis. Phosphoric acid in some sodas may interfere with calcium absorption, weakening bones over time.
Diet sodas can be addictive for some people due to their sweetness and caffeine content. This can lead to excessive consumption, which may exacerbate other health issues.
Some studies have explored the potential carcinogenic effects of certain artificial sweeteners, particularly saccharin and aspartame, though current evidence from regulatory bodies like the FDA suggests that these sweeteners are safe for consumption in moderation.
Conclusion
Though diet soda offers a low-calorie alternative to sugary drinks, its health impact is still a subject of debate. The potential risks, including cravings, digestive issues, and heart concerns, should be weighed against the benefits of lower sugar intake. Consuming diet soda in moderation and balancing it with a healthy and wholesome diet may minimize any adverse effects.
(This article is reviewed by Preeti Sharma, Wellness Expert)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
Artificially Sweetened Beverages Beyond the Metabolic Risks: A Systematic Review of the Literature
Monitoring Editor: Alexander Muacevic and John R Adler
Tomas Escobar Gilcorresponding author1 and Juanita Laverde Gil2
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9891650/
Diet Soda Intake and Risk of Incident Metabolic Syndrome and Type 2 Diabetes in the Multi-Ethnic Study of Atherosclerosis (MESA)*
Jennifer A. Nettleton, PHD, 1 Pamela L. Lutsey, PHD, 2 Youfa Wang, MD, PHD, 3 João A. Lima, PHD, 4 Erin D. Michos, MD, 4 and David R. Jacobs, Jr., PHD 2 , 5
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2660468/
