In a world saturated with health trends and dietary advice, it's crucial to examine the effectiveness and potential risks associated with popular products like Diet Coke and vitamin patches. This article delves into the science behind these items, exploring their impact on your health and offering insights to help you make informed decisions.
The Diet Coke Debate: Sweeteners, Risks, and Benefits
Diet Coke, since the 1980s, has been marketed as a zero-calorie alternative to regular soda, thanks to artificial sweeteners like aspartame. However, the safety and health effects of Diet Coke have been a subject of ongoing debate.
Concerns About Aspartame
A committee of 25 international experts has determined that aspartame may "possibly" cause cancer in people, according to a report released Thursday by the World Health Organization. This new classification, which is based on a review of "limited evidence," does not change the recommended limit on the daily intake of the artificial sweetener.
The International Agency for Research on Cancer (IARC) classified aspartame as Group 2B, meaning "possibly carcinogenic to humans." This classification was based on "limited" evidence suggesting a potential link between aspartame and liver cancer, derived from studies using artificially sweetened beverages as a proxy for aspartame exposure. The IARC also considered the NutriNet-Santé study, which indicated a 15% increased risk of cancer (including breast and obesity-related cancers) in individuals with high aspartame consumption compared to non-consumers. However, the agency acknowledged that chance, bias, or confounding variables could not be ruled out as explanations for these findings.
Lisa Lefferts, senior scientist for CSPI, noted that some studies found that aspartame can trigger headaches in certain sensitive individuals.
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Conversely, the Joint Expert Committee on Food Additives (JECFA) reviewed the same evidence and concluded that "the evidence of an association between aspartame consumption and cancer in humans is not convincing." The group cited inconsistent evidence and upheld the acceptable daily intake (ADI) levels.
Regulatory Perspectives
The Food and Drug Administration (FDA) has expressed disagreement with the WHO's classification of aspartame as a possible carcinogen, citing existing evidence supporting its safety. An FDA official stated that the WHO's labeling "does not mean that aspartame is actually linked to cancer."
The WHO has long set the acceptable daily intake, or ADI, of aspartame at a maximum of 40 milligrams per kilogram of body weight per day. So, a person who weighs 60 kilograms (about 130 pounds), could consume up to 2,400 milligrams per day, which is roughly equivalent to 12 cans of Diet Coke - much higher than most people consume. While the WHO is not changing the acceptable daily intake, Branca says "we're just advising for a bit of moderation."
Impact on Weight Management
There's conflicting evidence on whether diet soda helps people manage their weight or cut back on calories. Studies have gone both directions. Though the WHO analysis points to a lack of long-term benefits, some studies have shown that swapping caloric beverages for zero-calorie alternatives can be helpful.
Based on a review from 2022 showing there's no clear consensus on whether sweeteners are effective for long-term weight management, the WHO now recommends against the use of non-sugar sweeteners to control body weight.
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Expert Opinions
Dr. William Dahut, chief scientific officer at the American Cancer Society, notes that there has been surprisingly little long-term research on aspartame. He advises caution, stating, "Since there is a possible link, it is certainly reasonable to limit one's intake until more definitive studies are available."
Physician Walter Willett of the Harvard T.H. Chan School of Public Health, finds the evidence linking aspartame to cancer in people to be weak, and despite the uncertainties over long-term consequences, he does see a role for diet soda for people trying to manage their weight and limit sugar intake.
Dental Health Considerations
Beyond the concerns about artificial sweeteners, both regular and diet sodas can impact dental health. While regular Coke's high sugar content is known to contribute to tooth decay, diet sodas are also acidic, which can erode tooth enamel over time.
The staining culprits
Chromogens are compounds that stick to enamel, and unfortunately, they also contain particularly strong pigments. They are the reason that red wine, for example, is so effective at reversing that at-home whitening kit you tried. That’s where tannins come in. This compound is found in many things: coffee, tea, and much more. While tannins and chromogens cling to the enamel, leaving a brown film, acids go about their tooth-staining work by eating away at the enamel itself. What results is a rough, brittle patch that has no power to withstand the strong, staining substances that come its way. Black colas in particular that contain chromogens, evident in their dark colors. This makes them all the more effective at staining.
Acidity
All of the drinks mentioned are extremely acidic. You may have vague memories of a dentist telling you to brush your teeth after eating or drinking. While this is a good instinct, it’s important to wait 30 minutes to brush your teeth after eating or drinking anything acidic!
Read also: Weight Loss with Low-FODMAP
A case study
We report the case of a 38-year-old woman who presented with a 10-year history of painful ulcerations on her tongue. She reported that she drank large quantities of diet cola and some orange juice daily and that she used cinnamon-flavored toothpaste and mouthwash nightly. Patch testing elicited positive reactions to balsam of Peru (a fragrance as well as a flavoring agent put in cola drinks that cross-reacts with orange juice) and cinnamic aldehyde. She was diagnosed with allergic contact dermatitis.
Moderation and Alternatives
Given the conflicting evidence and potential risks, moderation is key. If you're concerned about the health effects of Diet Coke, consider alternatives such as water, coffee, and tea, as suggested by experts like Walter Willett.
Vitamin Patches: A Skin-Deep Solution?
Vitamin patches have gained popularity as a convenient way to deliver nutrients, bypassing the digestive system. But do they live up to the hype?
What are Vitamin Patches?
Vitamin patches are stick-on adhesives that deliver vitamins through your skin’s barrier. One supposed benefit is that it delivers vitamins directly to the bloodstream since it bypasses the digestive system. (No gag reflex concerns, here.)
Expert Skepticism
Experts remain skeptical about the overall efficacy of vitamin patches. Dermatologist Naana Boakye M.D. notes that they "can be helpful for those specific individuals who need an effective way to receive additional nutrients,” such as someone who is cognitively impaired, has difficulty swallowing, or has GI issues. However, she also points out that "not all micronutrients can pass [through] the skin barrier."
Crystal Scott, a nutritionist with Top Nutrition Coaching, explains that the active substance in the patch has to meet specific requirements - namely being a very small molecular size and fat-soluble - in order to actually get through your skin.
Absorption and Efficacy
There’s just not enough research to know whether vitamin patches work as they claim. There have been studies that say vitamin patches may be able to deliver some vitamins, such as vitamin D, to the bloodstream. But experts are unsure about the overall efficacy. Some vitamins are also better absorbed through the gut when taken orally, she says. So it still may be more effective to take your supplements in pill form.
Best Practices for Vitamin Supplementation
When it comes to nutrition and supplements, your doctor should be your first stop. “It's crucial to identify and address the root causes of nutrient deficiencies,” rather than going straight for patches or supplements, says Scott. If you do want to try a vitamin patch, it’s wise to get a recommendation from a healthcare professional to make sure you’re at least opting for a reputable brand.
The Bottom Line
Getting adequate vitamins from a patch might be a reality one day. But for now, oral supplements (and a well-balanced diet), are still the best bets. If you think you could benefit from a supplement, here are some best practices:
- Talk to your doctor about testing for nutrient deficiencies and get recommendations for which supplements (and brands) to try.
- Work with a nutritionist to make sure your diet is well-balanced to give you the nutrients you need.
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