Regular soda is loaded with sugar and calories --- approximately 9 tsp. of sugar and 150 calories per 12-oz. serving. Switching to a diet soda seems like a good way to cut calories and reduce sugar consumption. But new research suggests that we need to reevaluate our assumptions about diet drinks. Drinking diet sodas increases the risk of several health conditions including weight gain.
Evidence
The Harvard School of Public Health notes that a long-term study of nearly 3,700 residents of Texas found a link between diet soda consumption and weight gain. Over an 8-year period, individuals who drank an average of three or more artificially sweetened beverages per day were more likely to have gained weight than those who didn't drink artificially sweetened beverages.
Causes
Researchers are still working to understand what causes diet soda to promote weight gain. A study at the Purdue University Ingestive Behavior Research Center suggests that artificial sweeteners may be the culprit. Rats fed saccharin, a zero-calorie artificial sweetener, consumed more calories, gained more weight and increased their body fat more than rats offered table sugar. One possibility is that our brains don't recognize artificial sweeteners in the same way as they do regular sugars.
Other Risks
Results presented at the American Stroke Association's International Stroke Conference of 2011 suggest that diet soda consumption is linked to an increased risk of stroke and heart attack. In addition, drinking one or more diet sodas per day has been associated with an increased risk of type 2 diabetes and insulin resistance metabolic syndrome. The symptoms of metabolic syndrome include high blood pressure, elevated cholesterol and increased waist circumference.
Alternatives
Try substituting other flavorful, low-sugar drinks for diet soda. If you don't enjoy plain water, try sparkling water or club soda with a slice of lemon or lime. Herbal or regular teas can be prepared with a small amount of sugar. Fruit ices, made with ice, water and a small amount of juice are another refreshing and healthy choice.
References
- American Heart Association: Diet Soda May Raise Odds of Vascular Events; Salt Linked to Stroke Risk
- ScienceDaily: Artificial Sweeteners Linked to Weight Gain
- Harvard School of Public Health: Sugary Drinks or Diet Drinks: What's the Best Choice?
- PubMed.gov: Diet soda intake and risk of incident metabolic syndrome and type 2 diabetes in the Multi-Ethnic Study of Atherosclerosis (MESA)
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