Coffee and diet soda are popular beverages, each with its own set of perceived benefits and drawbacks. Many Americans consume them daily for different reasons. While coffee is often lauded for its potential health advantages, diet soda is marketed as a guilt-free, zero-calorie alternative to sugary drinks. This article explores the health effects of both beverages, to help you make informed choices.
The Rise of Diet Soda
Soft drinks come in a variety of forms, including soda, cola, pop, and the generic "coke." Diet soda has been promoted as a sugar- and calorie-free alternative, targeting health-conscious individuals, athletes, and those with diabetes or those seeking to lose weight. However, the health impact of diet soda is a subject of ongoing debate.
Conflicting Research on Diet Soda
Research findings on diet soda are mixed. One small study indicated that individuals who switched to diet soda from sweetened beverages, such as juices, sweetened coffee, or sports drinks, experienced increased success in achieving a 5% weight loss. Conversely, two large studies revealed that regular or diet soda consumption was associated with higher risks of type 2 diabetes and metabolic syndrome, which includes conditions like high blood pressure, high blood sugar, and abnormal cholesterol.
Artificial Sweeteners and Potential Health Concerns
Diet Coke contains artificial sweeteners that have been linked to weight gain and an increased risk of type 2 diabetes and heart disease. Aspartame, the artificial sweetener in Diet Coke, has been labeled as possibly carcinogenic by the World Health Organization and may negatively affect our gut microbiome.
The Food and Drug Association (FDA) maintains that aspartame is safe under approved conditions, stating, "Aspartame is one of the most studied food additives in the human food supply. FDA scientists do not have safety concerns when aspartame is used under the approved conditions."
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Potential Cardiovascular Risks
"Research shows that drinking two or more artificially sweetened beverages per day may increase the risk of heart disease and stroke," Michelle Routhenstein, a New York-based registered dietitian specializing in heart disease, told Fox News Digital. "Another study showed that just one diet soda increases the risk of Afib, an irregular heartbeat that increases the risk of vascular events, like stroke."
Some studies suggest this may be due to how artificial sweeteners are processed in the body and the metabolites they produce, Routhenstein said, while other research suggests that diet sodas may negatively change the balance of gut bacteria, which plays a role in chronic disease.
The Allure of Coffee
Coffee, particularly black coffee, has been linked to several health benefits when consumed in moderation. However, the addition of sugar, cream, or flavors can negate these benefits, turning coffee into a high-calorie, high-sugar treat.
The Caffeine Factor
The caffeine levels in coffee are significantly higher than those in most popular sodas. The typical caffeinated soda has between 25 and 50 milligrams of caffeine. In comparison, a 6-ounce cup of arabica coffee has around 100 milligrams of caffeine, and a shot of espresso contains about 70 milligrams.
Experts say up to 400 milligrams (mg) of caffeine a day may be safe for most adults. Keep in mind that the caffeine content of a cup of coffee or tea can vary. Factors such as how the product is grown and brewing time affect the caffeine level. Also, caffeine is in many products and foods you might not expect, such as medicines and processed foods.
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The Resurgence of Coffee Culture
Since World War II, when Coca-Cola introduced soldiers to soda for 5 cents a can, coffee and soda have had an inverse relationship. As the coffee culture grew, more and more people were reintroduced, or introduced for the first time, to great coffee. Since 2000, the shift from soda to coffee has been especially prevalent. If you’re trying to cut back on soda, perhaps coffee’s the drink you should switch to.
Healthier Alternatives
If you're looking to replace Diet Coke with healthier options, consider these alternatives:
- Low-sugar kombucha: A fermented tea that offers gut-promoting benefits due to its probiotic content.
- Sparkling water with lime or lemon: Adds vitamin C for immune and heart health.
- Sparkling green tea: Provides carbonation while offering anti-inflammatory benefits.
- Lightly sweetened tea or coffee: A source of natural antioxidants and some caffeine.
- Unflavored seltzer water or lightly sweetened carbonated beverages: A simple and hydrating option.
- Plain water: The best option for hydration, energy, digestion, and overall health.
Coffee vs. Diet Soda: Which is Better?
It’s actually important to limit both. One cup of coffee or one can of diet soda per day is usually fine. If you’re having more, consider gradually switching to drinks lower in caffeine and higher in nutrients.
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