The controversy around diet soft drinks, such as soda, stems from the artificial sweeteners used to eliminate sugar. Several studies suggest these sweeteners may not be as safe as they claim. However, other studies have concluded that diet soft drinks are safe to consume.
Artificial Sweetener Types
The two main artificial sweeteners used in diet soda as of 2010 are aspartame, also known as NutraSweet, and sucralose, widely known as Splenda. Aspartame is made from a chemical compound of phenylalanine and aspartic acid. According to the National Institutes of Health, or NIH, aspartame is 220 times sweeter than sugar. Sucralose is derived from sugar and is 600 times sweeter than sugar.
Daily Allowance
Acceptable Daily Allowance, or ADI, is a guideline set by the FDA for the intake of artificial sweeteners. The ADI for aspartame is about 50 mg per 2.2 pounds of body weight. The Brigham and Women's Hospital suggests that amount is approximately equal to 15 12 oz. cans of diet soda for a 150-pound adult. The ADI for sucralose is 5 mg per 2.2 pounds of body weight, equaling around five cans of diet soda per 150 pounds.
Side Effects
Side effects from drinking diet soda are uncommon if you stay within the recommended ADI for each type of artificial sweetener. However, drinking excessive amounts of diet soda may cause problems. A study conducted by Dr. Julie Lin and Dr. Gary Curhan of Brigham and Women's Hospital noted a decline in kidney function in those who participated in the study who consumed more than two servings of artificial sweetener per day. Other studies suggest that drinking too much diet soda may actually hinder weight loss due to the intense sweetness of aspartame and sucralose, inducing cravings for other sweet foods.
Artificial Sweeteners and Cancer
In the 1970s, a study of the sweetener saccharin, later known under the brand name Sweet n Low, showed increased rates of bladder cancer in laboratory rats who were given the sweetener. Later studies, however, showed that the cancer only developed in rats and no other species type, including humans. Other more recent studies claimed non-conclusive evidence or lack of evidence that artificial sweeteners cause cancer.
Conclusion
In moderate quantities, diet soft drinks are considered by the scientific and medical community to be safe. When you consume artificial sweeteners in excessive amounts, adverse side effects may occur, based on some of the studies noted above. Limit your consumption of drinks that use aspartame, sucralose or other artificial sweeteners to approximately two servings a day to avoid potential harm to your body.
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