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© Shutterstock
0 / 29 Fotos
What's in diet soda?
- To begin with, diet soda is usually made up of carbonated water, artificial or natural sweeteners, colors, flavors, and other food additives.
© Shutterstock
1 / 29 Fotos
Artificial sweeteners
- But how can these drinks be so sweet without having any sugar in them whatsoever? The artificial sweeteners used (such as aspartame, saccharin, sucralose, or a herbal sweetener like stevia) are around 200 to 1,300 times sweeter than sugar.
© Shutterstock
2 / 29 Fotos
Liquid consumption for weight loss
- As these drinks usually have little or no calories, they could be assumed to aid weight loss, just like water does. But the research suggests otherwise.
© Shutterstock
3 / 29 Fotos
Obesity and metabolic syndrome
- Numerous observational studies find that drinking many of these drinks, which are high in artificial sweeteners, is associated with an increased risk of obesity and metabolic syndrome.
© Shutterstock
4 / 29 Fotos
Altering taste receptors
- Scientists say that artificial sweeteners stimulate hunger and alter taste receptors in the brain.
© Shutterstock
5 / 29 Fotos
An enabler
- Some studies suggest that it’s not the actual diet soda that is the issue. It’s the habit that they enable. It’s people's dietary habits when drinking these drinks.
© Shutterstock
6 / 29 Fotos
One research paper proved it to be effective for weight loss
- However, in one study, two groups drank either 24 ounces (710 ml) of water or diet soda per day, and after one year, the group that drank diet soda lost an average of 13.7 pounds (6.21 kg), and the group that drank water only lost 5.5 pounds (2.5 kg).
© Shutterstock
7 / 29 Fotos
Bias in scientific community
- To add to the confusion, there is reported bias in the scientific community. Research published by the soda industry is usually favorable compared to research that is not connected to the industry.
© Shutterstock
8 / 29 Fotos
Type 2 diabetes
- Some research found that drinking just one of these diet drinks a day increased the chances of developing type 2 diabetes by 8-13%.
© Shutterstock
9 / 29 Fotos
It's less risky than normal soda in developing type 2 diabetes
- However, multiple studies have found that with women, the risk of developing type 2 diabetes when regularly consuming diet drinks is around half that of people who consume the standard soda.
© Shutterstock
10 / 29 Fotos
High blood pressure
- Astonishingly, a review of four studies found that for the consumption of each diet drink (single portion) consumed a day, people’s risk of high blood pressure was increased by 9%.
© Shutterstock
11 / 29 Fotos
Research issues
- Research in this subject is problematic because of industrial influences, but it’s also because of the study’s design.
© Shutterstock
12 / 29 Fotos
One issue with design of research
- For example, when scientists are monitoring people’s health when consuming these drinks, it’s complicated to separate where the drink primarily causes weight gain and other health issues, or whether it is the summation of many parts of the subject's life (i.e. they drink diet drinks but also don’t exercise, eat poorly, smoke, etc.).
© Shutterstock
13 / 29 Fotos
Kidney disease
- Regarding other health issues other than weight gain, diabetes, and heart disease, the research is more conclusive. The verdict is in on its effect on kidney disease.
© Shutterstock
14 / 29 Fotos
Kidney disease
- Drinking more than seven glasses of diet soda a day doubles your chance of developing kidney disease.
© Shutterstock
15 / 29 Fotos
Phosphorus
- It’s suggested that the phosphorus content of soda causes an acid load on the kidneys.
© Shutterstock
16 / 29 Fotos
The cure and the cause
- Interestingly, one study found that drinking diet soda increased the risk of developing kidney stones. Another found that the high citrate and malate content help treat it for people with low urine pH and uric acid stones.
© Shutterstock
17 / 29 Fotos
Cause of preterm delivery
- A study conducted in Norway found an 11% increase in preterm delivery when pregnant women consumed artificially sweetened drinks.
© Shutterstock
18 / 29 Fotos
Supported findings
- A Danish study supported this claim, finding that pregnant women who consumed just one artificially sweetened soft drink per day were almost one and half times more likely to deliver preterm (before 37 weeks of pregnancy, as opposed to 40).
© Shutterstock
19 / 29 Fotos
It causes preterm delivery, but it's unclear as to why
- It’s important to note that these studies were only observational. They do not explain why consuming artificially sweetened soft drinks is linked with preterm delivery regarding childbirth, and therefore there is no conclusive evidence that it couldn’t be something else.
© Shutterstock
20 / 29 Fotos
Childhood obesity
- Another study found that pregnant women consuming these kinds of drinks daily significantly increase the chances of childhood obesity in their children.
© Shutter
21 / 29 Fotos
It burns fat around the liver
- It’s not all bad. Some studies have found that replacing sugary soda drinks with diet soda can decrease fat around the liver.
© Shutter
22 / 29 Fotos
Low bone mineral density
- One study found that the caffeine and phosphorus in diet soda drinks, which can be found in many other beverages and average soda drinks, is associated with low bone mineral density in women but not in men. It’s suggested that phosphorus interferes with calcium absorption.
© Shutterstock
23 / 29 Fotos
It's bad for oral hygiene
- The acids in diet soda cause tooth decay and enamel erosion.
© Shutterstock
24 / 29 Fotos
The cancer myth
- Despite the rumors that diet soda drinks are linked with cancer, there is no solid scientific evidence to support it, and any scientific evidence that does is weak.
© Shutterstock
25 / 29 Fotos
Overall, it's not good for you
- However, one thing is certain: it does not add anything of significant nutritional value to your diet.
© Shutterstock
26 / 29 Fotos
Long-term health effects aren't known yet
- The truth is that it is a very new form of drink. Gut feeling suggests that drinks this sweet and tasty cannot be good for you. However, time will tell.
© Shutterstock
27 / 29 Fotos
A word of advice
- If you are in any way concerned for your health, you’re better off replacing these kinds of drinks with something else or just drinking water. Sources: (Healthline) (CJASN) (Nursing) (BMJ) (Obesity (Silver Spring)) (Advances in Nutrition) (Obesity (Silver Spring))
© Shutterstock
28 / 29 Fotos
© Shutterstock
0 / 29 Fotos
What's in diet soda?
- To begin with, diet soda is usually made up of carbonated water, artificial or natural sweeteners, colors, flavors, and other food additives.
© Shutterstock
1 / 29 Fotos
Artificial sweeteners
- But how can these drinks be so sweet without having any sugar in them whatsoever? The artificial sweeteners used (such as aspartame, saccharin, sucralose, or a herbal sweetener like stevia) are around 200 to 1,300 times sweeter than sugar.
© Shutterstock
2 / 29 Fotos
Liquid consumption for weight loss
- As these drinks usually have little or no calories, they could be assumed to aid weight loss, just like water does. But the research suggests otherwise.
© Shutterstock
3 / 29 Fotos
Obesity and metabolic syndrome
- Numerous observational studies find that drinking many of these drinks, which are high in artificial sweeteners, is associated with an increased risk of obesity and metabolic syndrome.
© Shutterstock
4 / 29 Fotos
Altering taste receptors
- Scientists say that artificial sweeteners stimulate hunger and alter taste receptors in the brain.
© Shutterstock
5 / 29 Fotos
An enabler
- Some studies suggest that it’s not the actual diet soda that is the issue. It’s the habit that they enable. It’s people's dietary habits when drinking these drinks.
© Shutterstock
6 / 29 Fotos
One research paper proved it to be effective for weight loss
- However, in one study, two groups drank either 24 ounces (710 ml) of water or diet soda per day, and after one year, the group that drank diet soda lost an average of 13.7 pounds (6.21 kg), and the group that drank water only lost 5.5 pounds (2.5 kg).
© Shutterstock
7 / 29 Fotos
Bias in scientific community
- To add to the confusion, there is reported bias in the scientific community. Research published by the soda industry is usually favorable compared to research that is not connected to the industry.
© Shutterstock
8 / 29 Fotos
Type 2 diabetes
- Some research found that drinking just one of these diet drinks a day increased the chances of developing type 2 diabetes by 8-13%.
© Shutterstock
9 / 29 Fotos
It's less risky than normal soda in developing type 2 diabetes
- However, multiple studies have found that with women, the risk of developing type 2 diabetes when regularly consuming diet drinks is around half that of people who consume the standard soda.
© Shutterstock
10 / 29 Fotos
High blood pressure
- Astonishingly, a review of four studies found that for the consumption of each diet drink (single portion) consumed a day, people’s risk of high blood pressure was increased by 9%.
© Shutterstock
11 / 29 Fotos
Research issues
- Research in this subject is problematic because of industrial influences, but it’s also because of the study’s design.
© Shutterstock
12 / 29 Fotos
One issue with design of research
- For example, when scientists are monitoring people’s health when consuming these drinks, it’s complicated to separate where the drink primarily causes weight gain and other health issues, or whether it is the summation of many parts of the subject's life (i.e. they drink diet drinks but also don’t exercise, eat poorly, smoke, etc.).
© Shutterstock
13 / 29 Fotos
Kidney disease
- Regarding other health issues other than weight gain, diabetes, and heart disease, the research is more conclusive. The verdict is in on its effect on kidney disease.
© Shutterstock
14 / 29 Fotos
Kidney disease
- Drinking more than seven glasses of diet soda a day doubles your chance of developing kidney disease.
© Shutterstock
15 / 29 Fotos
Phosphorus
- It’s suggested that the phosphorus content of soda causes an acid load on the kidneys.
© Shutterstock
16 / 29 Fotos
The cure and the cause
- Interestingly, one study found that drinking diet soda increased the risk of developing kidney stones. Another found that the high citrate and malate content help treat it for people with low urine pH and uric acid stones.
© Shutterstock
17 / 29 Fotos
Cause of preterm delivery
- A study conducted in Norway found an 11% increase in preterm delivery when pregnant women consumed artificially sweetened drinks.
© Shutterstock
18 / 29 Fotos
Supported findings
- A Danish study supported this claim, finding that pregnant women who consumed just one artificially sweetened soft drink per day were almost one and half times more likely to deliver preterm (before 37 weeks of pregnancy, as opposed to 40).
© Shutterstock
19 / 29 Fotos
It causes preterm delivery, but it's unclear as to why
- It’s important to note that these studies were only observational. They do not explain why consuming artificially sweetened soft drinks is linked with preterm delivery regarding childbirth, and therefore there is no conclusive evidence that it couldn’t be something else.
© Shutterstock
20 / 29 Fotos
Childhood obesity
- Another study found that pregnant women consuming these kinds of drinks daily significantly increase the chances of childhood obesity in their children.
© Shutter
21 / 29 Fotos
It burns fat around the liver
- It’s not all bad. Some studies have found that replacing sugary soda drinks with diet soda can decrease fat around the liver.
© Shutter
22 / 29 Fotos
Low bone mineral density
- One study found that the caffeine and phosphorus in diet soda drinks, which can be found in many other beverages and average soda drinks, is associated with low bone mineral density in women but not in men. It’s suggested that phosphorus interferes with calcium absorption.
© Shutterstock
23 / 29 Fotos
It's bad for oral hygiene
- The acids in diet soda cause tooth decay and enamel erosion.
© Shutterstock
24 / 29 Fotos
The cancer myth
- Despite the rumors that diet soda drinks are linked with cancer, there is no solid scientific evidence to support it, and any scientific evidence that does is weak.
© Shutterstock
25 / 29 Fotos
Overall, it's not good for you
- However, one thing is certain: it does not add anything of significant nutritional value to your diet.
© Shutterstock
26 / 29 Fotos
Long-term health effects aren't known yet
- The truth is that it is a very new form of drink. Gut feeling suggests that drinks this sweet and tasty cannot be good for you. However, time will tell.
© Shutterstock
27 / 29 Fotos
A word of advice
- If you are in any way concerned for your health, you’re better off replacing these kinds of drinks with something else or just drinking water. Sources: (Healthline) (CJASN) (Nursing) (BMJ) (Obesity (Silver Spring)) (Advances in Nutrition) (Obesity (Silver Spring))
© Shutterstock
28 / 29 Fotos
What you need to know about diet soda
The health benefits and drawbacks
© Shutterstock
These days, most soda brands will have a diet option or a zero-calories option. Many people opt to get the sweet and delicious taste of their favorite soda without consuming too many calories, which we all know leads to weight gain. But does drinking an unlimited amount of these kinds of drinks really come with no health risks, and is it truly healthier than consuming the standard version that is high in sugar and calories?
Click through the gallery to find out the truth.
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