Soda is a popular drink, but it's known for being high in sugar and artificial ingredients, which can worsen inflammation in the body. The fructose in soda breaks down into chemical purines, which then turn into uric acid. Too much uric acid can form crystals that deposit in joints, leading to gout and tophi. Fructose can also cause general inflammation.
The Problem with Diet Soda
Just because diet soda doesn't have sugar or calories doesn't automatically make it healthy. Diet sodas use artificial sweeteners like aspartame, saccharin, and sucralose to mimic the taste of regular soda. This should be a warning sign that diet soda isn't necessarily a health-conscious choice and doesn't offer any nutritional value.
While having a can or two of diet soda a day might not cause major health problems, the belief that it's healthier than regular soda can negatively affect your health over time.
Potential Downsides of Diet Soda
Increased sugar cravings: Artificially sweetened diet soda can change how you associate sweetness with calorie intake, leading to cravings for more sweets. A study in Pediatric Obesity in 2019 showed that diet soda can increase cravings for sweets, potentially leading to higher calorie consumption.
Ineffective for weight loss or diabetes: Replacing sugar with artificial sweeteners might seem helpful for weight loss or diabetes, but evidence suggests otherwise. Rebecca Oh, RD, a clinical dietitian at USC Verdugo Hills Hospital, says, “Diet soda does not promote weight loss and it has no effect on glycemic response in adults with diabetes. Therefore, diet soda should not be used as a weight-loss strategy or means to control diabetes.”
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Altered digestive tract: Diet soda can change your gut microbiota, which can negatively impact digestion and hormone regulation. Studies have found that saccharin, sucralose, and stevia may alter gut bacteria, though the exact health impact is still unclear.
Kidney damage: Long-term diet soda consumption can increase free radical production in renal tissues, potentially damaging the kidneys. A 2017 study in the Clinical Journal of the American Society of Nephrology linked diet soda consumption to a higher risk of kidney disease.
Tooth decay: Despite being sugar-free, diet soda is acidic due to ingredients like citric acid, phosphoric acid, and tartaric acid. These acids can erode tooth enamel at almost the same rate as regular soda, according to Colgate.
Conflicting Research on Diet Soda
Studies have reported links between diet soda and weight gain, as well as serious diseases. However, scientific opinion is mixed. A 2017 study in Stroke found that increased consumption of artificially sweetened soda was associated with a higher risk of Alzheimer’s disease, dementia, and ischemic stroke. Another study in Stroke in 2019 found that women who drank more than two artificially sweetened drinks per day had a greater risk of ischemic stroke, coronary heart disease, and premature death. A 2019 study in JAMA Internal Medicine found that people who drink two diet sodas a day are more likely to die from circulatory diseases and have increased overall mortality compared to those who had one or fewer diet sodas a month.
Some studies have linked artificially sweetened beverages to weight loss, but a 2017 review in PLoS Medicine concluded that many of these studies had questionable funding and sponsorship from large industries, indicating that more unbiased research is needed. A 2016 study in Applied Physiology, Nutrition, and Metabolism found that the artificial sweetener aspartame was associated with insulin intolerance among obese individuals, increasing the risk of prediabetes and type 2 diabetes.
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Healthier Alternatives to Soda
If you're looking to cut back on soda, here are some healthier and refreshing alternatives:
1. Infused Water
Infused water is a simple and tasty way to stay hydrated. Adding flavor to plain water can make it a more appealing alternative to soda. Water is essential for regulating body temperature, transporting nutrients, and supporting digestion. You can experiment with various fruits, vegetables, and herbs to create your favorite flavor combinations. For a bit of fizz, opt for sparkling water instead of still water.
2. Green Tea
Green tea is a healthy soda alternative with no sugar (unless you add it), few calories, and the option of caffeine or caffeine-free. It contains antioxidants that lower your risk of inflammation and can also reduce body weight and slow down aging. Green tea is rich in polyphenols, powerful antioxidants that fight free radicals, which can contribute to cellular damage and inflammation. The Arthritis Foundation notes that these polyphenols have strong anti-inflammatory properties, helping to reduce inflammation in the body. For a refreshing twist, try it iced with a splash of lemon juice.
3. Sparkling Water
Still water might not always satisfy your soda cravings due to a lack of carbonation. Seltzer, sparkling water, or club soda can add some fizz. Some research suggests carbonated water can also help with digestion and increase the feeling of fullness. Be mindful of tonic water, which contains sugar and calories.
4. Seltzer with a Splash of Juice
Splashing juice into carbonated water adds flavor without too many calories. However, the juice portion should be considerably less than the water to minimize sugar intake. If you add an ounce of orange juice to a glass of water, you'll get just 15.5 milligrams (mg) of vitamin C, rather than the 124 mg found in an 8 oz glass of juice.
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5. Homemade Lemon-Lime Soda
Create a healthier version of your favorite citrus-flavored soda by starting with sparkling or seltzer water. Add a few slices of lemon or lime (or both) and a dash of stevia-based sweetener, which is calorie-free and low in carbohydrates. If you dislike the flavor of stevia, try monk fruit or sucralose instead.
6. Vegetable Juice
Vegetable juice provides a wide array of flavors and nutrients with less natural sugar and fewer calories than fruit juice. Choose lower-sugar veggies like celery, tomato, carrot, and zucchini. You can buy bottled veggie juice or make it fresh at home with a juicer.
7. Oat Milk
Oat milk is a dairy-free beverage with more protein and fiber than almond or rice milk. It might be a good choice post-workout to help with hydration and recovery, especially if you've lost electrolytes. Be wary of flavored plant-based milks, as they can contain added sugars.
8. Iced Coffee
If you crave caffeine from soda, iced coffee may be a healthier alternative. Drinking coffee in moderation can potentially benefit conditions including stroke, dementia, depression, heart disease, and metabolic disease. Be mindful of sugary add-ins.
9. Kombucha
Kombucha is a fermented tea that can satisfy your craving for carbonation while reducing your added-sugar intake. It may also offer potential health benefits, including better gut health and a faster metabolism. Kombucha contains a small amount of alcohol and may not be suitable for everyone.
10. Coconut Water
Unsweetened coconut water is a natural source of vitamins and minerals with only 12 g of sugar per cup. It contains electrolytes such as potassium, magnesium, and sodium, which are often lost during strenuous activity.
Other Alternatives to Consider
Orange Juice (in moderation): Orange juice is beneficial for inflammation due to its high vitamin C content, a powerful antioxidant that helps boost the immune system. It also contains flavonoids (plant compounds with anti-inflammatory properties) that can help reduce inflammation in the body. Limit intake to one 8-ounce glass a day and choose a variety without added sugar.
Golden Milk: Golden milk is a staple in Indian cuisine. Curcumin, found in turmeric, helps lower inflammation by blocking cytokines that cause it.
Aspartame-Free Diet Coke Alternatives
If you're concerned about aspartame and looking for Diet Coke alternatives, here are some options:
Favorite Day Sparkling Water: This unsweetened, lightly-flavored sparkling water with hints of cherry contains 35 milligrams of caffeine from green coffee extract and natural flavors.
Favorite Day Zero Sugar Soda: This option comes in cute packaging but may be overly sweet with a slight chemical-like aftertaste due to stevia leaf extract and natural flavors. It contains zero calories, 40 milligrams of sodium, and 37 milligrams of caffeine per can.
La Croix LaCola: Marketed as a naturally essenced sparkling water, La Croix's LaCola is zero calories with no additives, and it's caffeine- and gluten-free.
Poppi Classic Cola and Root Beer: Poppi is a prebiotic soda with only two grams of inulin fiber. The Classic Cola contains 32 milligrams of caffeine, five grams of sugar, and 25 calories.
Olipop Vintage Cola: Olipop is low in sugar at two grams per can and contains prebiotics, botanicals, and plant fiber. The Vintage Cola flavor has notes of cinnamon, vanilla, and caramel and includes 50 milligrams of green tea caffeine.
Wild Bill's: This caffeine-free beverage has notes of cinnamon, vanilla, and nutmeg that mimic the foundational notes of Diet Coke. It's zero-sugar, low sodium (40 milligrams), and gluten-free, though it's made with natural flavor, caramel color, phosphoric acid, and sucralose.
Health-Ade SunSip Cherry Cola: This prebiotic soda line comes in several different flavors and contains gut-healthy prebiotic fibers sourced from agave inulin. It's packed with vitamins C, B6, and B12, as well as zinc and selenium. Each can contains five grams of sugar and 30 calories.
Celsius: This energy drink is packed with 200 milligrams of caffeine and is zero-sugar and gluten-free with no aspartame, high fructose corn syrup, or artificial colors.
Benefits of Replacing Soda
Sugar-sweetened beverages are primarily empty calories with no nutritional value and can lead to various serious health issues, including:
- Weight gain and obesity
- Type 2 diabetes
- Heart disease
- Kidney diseases
- Tooth decay and cavities
- Gout
Replacing just one sugary drink a day can lower the risk of death from cardiovascular disease by 24 percent.
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