Soda drinkers may feel like they’re making a better choice when they reach for diet soda, but research shows that diet soda does more harm than good.
However, many Americans still believe that diet soda is a healthier alternative to soda and that daily, even weekly, consumption may not be that harmful.
Corporations continue to mislead in promoting diet soda as a safe and healthy weight-loss beverage. Check out why diet soda is damaging to your health and weight-loss goals.
» Wreaks havoc on gut health. More and more studies are showing the importance of gut bacteria to a person’s overall health. When good bacteria are overtaken by bad in our gut, this can lead to health problems including obesity, suppression of the immune system, and even dementia. Research shows that sugar substitutes can alter good and bad bacteria in our gut, leading to an overgrowth of harmful bacteria.
» Increase chances of kidney damage. A nurses’ health study of over 3,000 participants showed that consumption of greater than two servings per day of artificially sweetened soda is associated with a 30 percent greater reduction in kidney function.
» Bad for brain health. Studies show that diet-soda drinkers are three times more likely to develop dementia. A study in Stroke found that drinking just one can of diet soda daily increases your risk of dementia. Diet soda also is associated with an increased risk of depression.
» Can lead to headaches and migraines. A study in Headache showed that aspartame, an artificial sweetener, may be a dietary trigger of headaches for some people.
» Increases your risk for overweight/obesity. Most people choose diet soda believing it will help lead to weight loss. This is one of the biggest myths in diet history. In fact, research shows that diet-soda drinkers are heavier than non-diet-soda drinkers.
Research has shown that the brain responds to artificial sweeteners similarly to the way it does sugar. Consuming artificial sweeteners regularly results in increased sugar cravings, which is more likely to lead to weight gain. A study at Johns Hopkins Bloomberg School of Public Health shows that people who drink diet beverages take in more calories than non-diet-beverage drinkers.
Obviously, water should be everyone’s go-to beverage. But for many who are addicted to the bubbly, sweet drink, this may be a hard habit to break. If you are struggling with breaking your diet-soda addiction, choose healthier carbonated alternatives. Many diet-soda and soda drinkers just crave the carbonation that soda provides.
If you are having difficulty breaking the bubbly addiction, try stevia-sweetened soda versions. Zevia sodas are zero-calorie carbonated drinks sweetened with an all-natural sweetener, stevia.
Sparkling water also is a great alternative that has no sugar that can offer the carbonation fix. Lastly, kombucha tea is a fermented, carbonated tea beverage that provides the benefits of probiotics. Just be sure to check the sugar content of kombucha tea and choose ones that have 5 grams of sugar or less.
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