The news surrounding soda has been largely negative. Sugar-sweetened beverages, including soda, have been linked to an increased risk of obesity, type 2 diabetes, heart disease, and early death, according to the Harvard T.H. Chan School of Public Health. Harvard ranks soda among the worst drinks for human health, recommending that people limit their consumption as much as possible. Despite these warnings, nearly half of Americans still consume at least one sugar-sweetened beverage a day, according to the Centers for Disease Control and Prevention (CDC). As a result, many people are turning to diet soda, perhaps viewing it as a healthier alternative. However, research has shown that higher diet beverage consumption is associated with higher body weight.
This article aims to provide a detailed health comparison between sparkling water and diet soda, offering insights into their respective benefits and drawbacks.
Hydration and Daily Fluid Intake
Liquids can contribute to hydration. Individual hydration needs vary by gender, activity level, and even climate. The National Academy of Sciences recommends that women get about 2.7 liters (L) of fluid per day and men get about 3.7 L per day. About 20 percent of that comes from food, which means women need to drink about 2.2 L (9 eight-ounce cups), and men around 3.0 L (13 eight-ounce cups) of fluids a day. While water is the best source, it's natural to wonder if beverages like soda count toward your daily quota.
Water vs. Soda: A Nutritional Perspective
Nutritionally speaking, water is far better for you than any type of soda on the market. According to the Department of Agriculture (USDA), a little over 11 of the 12 ounces (oz) in a can of soda can be counted toward your fluid intake for the day. However, regular soda is loaded with sugar. That same 12-oz can contains the equivalent of almost 9 teaspoons of sugar, according to the USDA.
Diet soda is technically a calorie-free beverage just like water, you won’t find the same health benefits. Research has found that diet soda drinkers ate more unhealthy foods throughout the day. One study found that post-menopausal women who drank more than two diet sodas a day had a 23 percent increased risk of stroke and a 29 percent increased risk of heart disease compared with those who drank diet soda rarely or never.
Read also: Is Sparkling Ice Keto-Friendly?
Some varieties of soda contain caffeine, which has been anecdotally linked to a mild diuretic effect. The caffeine level in most sodas is usually low. 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.
The Nutritional Breakdown of Soda
Regular 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, equivalent to almost 9 teaspoons per can. Even so-called healthier and lower-sugar sodas still consist of sugar (or artificial sweetener) and water and aren’t much better from a nutritional standpoint.
Diet Soda
Diet soda is technically calorie-free, but that doesn’t make it a great nutritional choice. 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.
Hydrating Effects of Soda
The main ingredient in soda is carbonated water, so it makes sense that the beverage has some hydrating effects even if the remainder of the ingredients are less than ideal. 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 is the better choice here all around. While it’s only slightly more hydrating than soda, it doesn’t contain any of the added sugar or artificial sweeteners that soda does, 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: Sparkling Ice: Health or Hype?
The Absence of Health Benefits in Soda
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.
Tips for Cutting Back on Soda
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.
The Rise of Alternative Sodas
The soda aisle at the grocery store has become increasingly overwhelming. Diet soda, zero-sugar soda, regular soda and a rising popularity in alternative sodas-what’s the difference? Are any of them better for your health? Zero-sugar soda and diet soda both contain artificial sweeteners and additives to mimic the taste of the real thing. While diet soda is designed to have a lighter flavor, the health impacts of both are relatively similar. One of the most common artificial sweeteners used in the food industry today is aspartame, which is 200 times sweeter than real sugar. Long term exposure to artificial sweeteners, such as aspartame, could lead to permanent damage to your body. The digestion of aspartame results in the production of methanol, aspartic acid, and phenylalanine.
It’s confusing; terms like ‘diet’ and ‘zero-sugar’ should imply it’s better for you, and help you lose weight, right? However, studies have shown that may not always be the case. When you eat something sweet, it triggers your brain to release dopamine. This feel-good chemical will urge you to continue to eat more sweet things, which can ultimately lead to weight gain. A study found that obese individuals who switched to zero-sugar soda were likely to consume more calories than obese individuals who drank regular soda.
Read also: Weight Loss and Fizzy Water
If you wish to improve your overall health, the best option is to put down the soda altogether. However, if you can’t resist the craving for something sweet and carbonated, there are healthier alternatives gaining popularity. These alternative sodas often use natural sweeteners like monk fruit or stevia instead of artificial ones. They also tend to have fewer calories and contain healthier ingredients, such as apple cider vinegar, while being free of artificial coloring and additives. The debate around artificial sweeteners like aspartame continues to evolve as research advances. While zero-sugar sodas may seem like a healthier alternative due to their reduced sugar content, they are not ideal for long-term health and weight loss. If you’d like personalized guidance on your health goals, consider consulting a Medical Nutrition Therapist. (1) Cleveland Clinic. Is diet soda bad for you? (2) NIH. Aspartame-True or False? Narrative Review of Safety Analysis of General Use in Products.
Sparkling Water: A Detailed Look
Many people question if carbonated water can negatively affect your dental, digestive, or bone health. However, it’s often considered to be a healthy way to stay hydrated. Carbonated water is a refreshing beverage and a good alternative to sugary soft drinks. However, some people are concerned that it may be bad for your health.
What is Carbonated Water?
Carbonated water is water that has been infused with carbon dioxide gas under pressure. This produces a bubbly drink that’s also known as:
- Sparkling water
- Club soda
- Soda water
- Seltzer water
- Fizzy water
Apart from seltzer water, carbonated waters usually have salt added to improve their taste. Sometimes small amounts of other minerals are included. Natural sparkling mineral waters, such as Perrier and San Pellegrino, are different. These waters are captured from a mineral spring and tend to contain minerals and sulfur compounds. They are often carbonated as well.
Acidity and Body pH
Carbon dioxide and water react chemically to produce carbonic acid, a weak acid that’s been shown to stimulate the same nerve receptors in your mouth as mustard. This triggers a burning, prickly sensation that can be both irritating and enjoyable. The pH of carbonated water is 5-6, which means it’s slightly acidic. However, drinking an acidic beverage like carbonated water does not make your body more acidic. Your kidneys and lungs remove excess carbon dioxide, keeping your blood at a slightly alkaline pH of 7.35-7.45 regardless of what you eat or drink.
Effects on Dental Health
One of the biggest concerns about sparkling water is its effect on teeth, as your enamel is directly exposed to acid. Research shows that while it can be bad for your teeth, it is not as bad as other drinks, such as those that contain high amounts of sugar. If you’re concerned about dental health, try drinking sparkling water with a meal or rinsing your mouth with plain water after drinking it.
Potential Health Benefits of Sparkling Water
- Can improve swallowing ability: Studies suggest that sparkling water may improve swallowing ability in both young and older adults. A 2017 study showed that after drinking carbonated beverages, swallowing improved, particularly in older adults who had been hospitalized.
- May increase feelings of fullness: Carbonated water may also extend feelings of fullness after meals to a greater extent than plain water. Sparkling water may help food remain in your stomach longer, which can trigger a greater sensation of fullness. However, further research is still needed to confirm these effects.
- Bone Health: Many people believe that carbonated beverages are bad for bones because of their high acid content. However, there is currently no evidence to suggest that carbonated water can negatively affect your bone health.
- Heart Health: Research suggests carbonated water may improve heart health, although the evidence is very limited. A 2023 study found that drinking carbonated water could help increase blood flow to the heart, more specifically in the middle cerebral artery. However, since this was only one small study, more research is needed before any conclusions can be reached.