The prevailing narrative surrounding soda consumption has been largely negative, with sugar-sweetened beverages frequently associated with a range of health risks. These risks, as highlighted by the Harvard T.H. Chan School of Public Health, encompass an increased likelihood of obesity, type 2 diabetes, heart disease, and even premature mortality. Given these concerns, health experts often recommend minimizing the intake of such beverages. Despite these warnings, a significant portion of the American population continues to consume at least one sugar-sweetened beverage daily, according to data from the Centers for Disease Control and Prevention (CDC). In response, many individuals are opting for diet soda, perceiving it as a healthier alternative. However, this shift raises an important question: does diet soda contribute to hydration, or does it have a dehydrating effect?
Understanding Hydration Needs
Individual hydration needs vary based on factors such as gender, activity level, and climate. While there isn't a specific Recommended Dietary Allowance (RDA) for fluids, the National Academy of Sciences suggests that women consume approximately 2.7 liters of fluid per day, while men should aim for around 3.7 liters. Considering that about 20% of our fluid intake comes from food, women need to drink about 2.2 liters (9 eight-ounce cups), and men around 3.0 liters (13 eight-ounce cups) of fluids a day.
While water is undoubtedly the optimal source of hydration, many people wonder if beverages like soda can also contribute to their daily fluid intake. To address this question, it's essential to compare the properties of water and soda.
Water vs. Soda: A Nutritional Comparison
From a nutritional standpoint, water is far superior to any type of soda available on the market. A 12-oz can of soda is composed primarily of water, according to the U.S. Department of Agriculture (USDA), meaning that a little over 11 of those 12 ounces can be counted toward your fluid intake for the day. However, the other components of soda warrant careful consideration. Regular soda is laden with sugar - that same 12-oz can contains the equivalent of almost 9 teaspoons of sugar, according to the USDA.
Diet soda, while technically a calorie-free beverage akin to water, doesn't offer the same health benefits. Research indicates that individuals who consume diet soda tend to eat more unhealthy foods throughout the day. Furthermore, a study involving post-menopausal women revealed that those who drank more than two diet sodas daily had a 23% higher risk of stroke and a 29% increased risk of heart disease compared to those who rarely or never consumed diet soda.
Read also: The Hoxsey Diet
It's also important to consider the caffeine content of some sodas, which has been anecdotally linked to a mild diuretic effect. This means that it may make you urinate more, which could deplete fluid levels. The caffeine level in most sodas is usually low, however (consider that even Mountain Dew, a brand known for its high caffeine content, has just 36 milligrams (mg) of caffeine per cup compared with the 96 mg of caffeine in the same amount of coffee, according to the Mayo Clinic), so the diuretic effect, if any, is minor. The National Academy of Sciences refers to the diuretic effects as transient (not long-lasting) and point out that caffeinated beverages can be counted toward hydration needs in the same way as noncaffeinated beverages.
Nutritional Breakdown of Soda
Regular soda is high in calories, almost all of them from added sugar, usually in the form of high-fructose corn syrup. According to the USDA, a 12-oz can of cola has 155 calories, and roughly 147 of those calories come from sugar. That is equivalent to almost 9 teaspoons of sugar per can. While healthier, lower-sugar sodas have emerged, many still consist of sugar (or artificial sweetener) and water, offering little nutritional value.
Diet soda is technically calorie-free, but that doesn’t make it a great nutritional choice. As mentioned previously, the artificial sweeteners in diet soda have been linked to increased cravings for unhealthy foods. Similarly, other research has linked increased diet soda consumption with increased waist circumference.
The Hydrating Component of Soda
The primary component of soda is carbonated water, which inherently possesses hydrating properties. Therefore, soda can technically contribute to your daily hydration goal, even if it shouldn't be your primary source of fluids. While soda shouldn’t be your go-to for meeting your fluid needs, it can technically be counted toward your hydration goal for the day if you do choose to indulge.
Soda vs. Seltzer: A Hydration Showdown
Seltzer emerges as the superior choice for hydration due to its lack of added sugars and artificial sweeteners, common in sodas, and it is naturally caffeine-free. If soda is a habit that you’re looking to break or cut back on, seltzer can be a great substitute, since it satisfies the craving for something cold and fizzy. Plus, there are lots of flavor options available on the market, and if one of those doesn’t appeal to you, you can always doctor your seltzer by adding a splash of citrus or fruit juice.
Read also: Walnut Keto Guide
Health Benefits (or Lack Thereof) Beyond Hydration
There are absolutely zero health benefits to drinking soda. Whether regular or diet, caffeinated or caffeine-free, all sodas have negative health effects. In addition to all the sugar, Harvard points out that some soda contains high levels of phosphate (a natural form of phosphorus that can have negative effects on the body per research), which has been linked to decreased bone health.
The sugar and acid in most sodas are also bad for your dental health, according to other research, and can lead to the erosion of tooth enamel and cause cavities. Regularly drinking sugary beverages like soda has been linked to increased risk of overweight and obesity, diabetes, heart disease, and gout. A study of data from more than 100,000 people showed that the more sugary beverages people drank, the more likely they were to die prematurely. In other words, whether your goal is better hydration or improved overall health, your best bet is to limit soda as much as possible.
Strategies for Reducing Soda Intake
If you find yourself reaching for soda often, consider taking small steps to cut back over time. People often find seltzer to be a satisfying substitute for soda because it’s carbonated. Add citrus juice, fresh or frozen fruit, or fresh mint to plain seltzer for flavor. The best part is that seltzer contains no added sugar and can be counted toward your fluid intake for the day without derailing your health.
Making Informed Choices: Soda and Hydration
Almost every beverage on the market and from the tap is a better option than soda. Both sugar-sweetened and artificially sweetened soda products have been linked to serious health effects. Although low in calories and sugar, diet soda has no nutritional value. It also contains artificial sweeteners that have been linked to adverse health effects, but research is mixed.
Diet soda may seem like a healthy and refreshing alternative to sugary soft drinks. However, it may not be quite as harmless as it seems, especially if you’re drinking several servings per day.
Read also: Weight Loss with Low-FODMAP
Potential Side Effects of Diet Soda
Here are 8 possible side effects of diet soda, plus some easy ways to reduce your intake.
Gut Microbiome Imbalance
The artificial sweeteners found in diet soda might negatively affect your gut microbiome, which is the community of beneficial bacteria in your digestive tract.
According to researchers, the gut microbiome plays a key role in many aspects of health, including immune function, nutrient absorption, heart health, and more.
Aspartame is one of the most common nonnutritive sweeteners in diet soda. One in vitro study of 13 individuals found that aspartame decreased production of Isobutyric acid, a type of short-chain fatty acid. Short-chain fatty acids play a role in preventing inflammatory diseases and regulating body weight.
However, more studies are needed to understand how artificial sweeteners and diet soda may affect gut health in humans.
Tooth Enamel Erosion
Although diet soda doesn’t contain sugar like regular soda, it’s still highly acidic. adults, but further research is needed.
However, damage to dental enamel from acidity is not the same thing as an increased risk of cavities due to sugar content. A 2020 study found that diet soda did not promote dental cavities among children.
Headaches and Migraines
For some people, drinking multiple servings of diet soda per day could cause headaches. This may be due to certain artificial sweeteners found in diet soda, such as aspartame. One review noted that aspartame caused symptoms like headaches and migraines in those who took aspartame pills, particularly in those with neurological or psychiatric conditions.
However, the review notes that some of the studies used aspartame pills, which release more aspartame into the body than you would get from drinking it in liquid form.
Some studies have also found that caffeine, which is present in some diet sodas, could cause headaches for a small percentage of people.
Bone Health Concerns
Diet soda contains several compounds that may negatively affect bone health and lead to bone loss. One study found that excessive caffeine intake can negatively affect bone health. Another study found that excessive phosphoric acid consumption could lead to the same thing.
Cardiovascular Risks
One 2021 study found that regularly consuming artificial alternative sweeteners, which are present in diet soda, is associated with a risk of developing cardiovascular complications. This includes glucose intolerance and type 2 diabetes.
Another study found that consumption of these sweeteners is associated with an increased risk of metabolic syndrome. Metabolic syndrome is a group of factors that, if left untreated, may increase the likelihood of developing heart disease.
Increased Hunger and Sugar Cravings
Some research suggests that the artificial sweeteners found in diet soda may have the same effect on the food reward pathway in the brain as regular sugar. One study found that it can make food more palatable. This could lead to increased hunger and food intake.
Additionally, because artificial sweeteners are significantly sweeter than regular sugar, researchers have suggested they might increase sugar cravings and dependence, making it much harder to reduce your intake.
Nevertheless, research on this topic is mixed. Additional studies on diet soda and sugar cravings are needed.
Potential for Weight Gain
Scientists have found mixed results on whether drinking diet soda is associated with weight gain. One study found that habitual, long-term diet soda consumption was linked to increased body fat, including visceral fat.
Strategies to Reduce Diet Soda Intake
There are plenty of simple steps you can take to decrease your intake of diet soda.
Start by slowly swapping it for other drinks in your diet. Here are a few alternative drinks to consider:
- flavored water
- herbal tea
- coconut water
- seltzer water
- kombucha
Look for versions of these drinks that either are unsweetened or have a lower sugar content. You can also try adding a splash of juice to water or seltzer.
You can make flavored water by adding cucumber slices, fresh or frozen fruit, herbs like basil and mint, or citrus fruits like lime or lemon to plain or sparkling water for a hint of flavor without added sugar.
It may also help to buy less soda when you go grocery shopping and stock up on healthy alternatives instead. This will make it much easier to reach for a different drink in place of diet soda when you feel thirsty.
Finally, it may be easier to gradually decrease your diet soda consumption instead of cutting it out all at once. Reducing the amount of diet soda that you drink each week to make long-lasting, sustainable changes may be easier to stick with over time.
Diet Soda and Weight Management
Diet soda is often marketed as a healthier alternative to regular soda, particularly for those looking to cut down on calories and sugar intake. However, while it may seem like a guilt-free option, consuming diet soda can come with its own set of potential side effects.
Weight Gain
Although diet soda is marketed as a zero-calorie drink, studies suggest that it may actually contribute to weight gain in the long run. Artificial sweeteners used in diet sodas, like aspartame and sucralose, can trick your brain into craving more sugary foods.
Increased Cravings for Sugar
Diet soda can make your taste buds accustomed to sweetness, even if it's calorie-free. This can cause you to crave more sugary foods and drinks throughout the day.
Metabolic Syndrome
Several studies have linked the consumption of diet soda with an increased risk of metabolic syndrome, a group of conditions that raise your risk of heart disease, stroke, and diabetes.
Negative Impact on Gut Health
Your gut health is crucial for digestion, immune function, and overall well-being. Some research suggests that artificial sweeteners in diet sodas can negatively affect your gut microbiome by altering the balance of bacteria in your digestive system.
Tooth Decay
Even though diet soda doesn't contain sugar, it is highly acidic. The acid in diet soda can erode tooth enamel over time, increasing your risk of cavities and tooth decay.
Bone Health
Frequent consumption of diet soda has been associated with a decrease in bone mineral density, especially in women.
Headaches and Migraines
Some people report experiencing headaches and migraines after consuming diet soda.
Risk of Heart Disease
Research has shown that long-term consumption of diet soda may be linked to an increased risk of heart disease.
Kidney Problems
There is evidence suggesting that regular diet soda consumption could be linked to kidney issues, particularly in women.
Dehydration
While diet soda is a liquid, it doesn’t hydrate you the same way water does. The caffeine content in many diet sodas acts as a diuretic, which can lead to dehydration if consumed in large amounts.
Strategies for Reducing Diet Soda Consumption
If you’re a regular diet soda drinker, cutting back can improve your health.
- Gradual Reduction: Start by cutting down the number of diet sodas you consume each day.
- Hydrate with Water: Replace diet soda with water, herbal teas, or infused water.
- Limit Artificial Sweeteners: Try to reduce your intake of artificial sweeteners altogether.
- Focus on Whole Foods: Incorporating more whole, nutrient-dense foods into your diet can reduce cravings for artificially sweetened drinks.
- Mindful Consumption: Practice mindful eating and drinking habits.
tags: #is #diet #coke #dehydrating #effects