Diet soda manufacturers replace the sugar of regular soda to make low calorie beverages. In place of sugar, soda companies use artificial sweeteners that have little or no carbohydrates. Although its taste is distinct from regular soda, diet soda is still sweet, but may leave an aftertaste that regular soda does not. Less calories are good for your waistline, but some sweeteners have side effects.
Comparison to Sugar
Artificial sweeteners or sugar substitutes are over 100 times sweeter than regular sugar. Because the sweetness is so concentrated, much less sweetener is needed to produce the same amount of sweetness as regular sugar. Unlike sugar, most artificial sweeteners can't be digested by the body. They pass through the body without absorption, so they have no calories.
FDA Approval
Five artificial sweeteners have been tested and approved by the FDA as safe for consumption. They are acesulfame potassium, neotame, saccharin, sucralose and aspartame. Of these, only aspartame can be digested by the body, and all but neotame are used to make brand name grocery products. Diet sodas may contain more than one of these sweeteners. For example, Diet Pepsi contains acesulfame potassium, but Pepsi Max and Diet Sierra Mist have both acesulfame and aspartame. Pepsi One has acesulfame potassium and sucralose, as does Diet Montain Dew, which also contains aspartame.
Natural Alternatives
Artificial sweeteners provide an alternative to sugar, but so do natural alternatives to artificial sweeteners. The one used most to make diet drinks is stevia, or rebiana. Stevia extracts are not approved by the FDA. However, refined stevia, sold under the brand name Truvia, is generally regarded as safe by the FDA in certain amounts and for particular uses.
Benefits
Weight maintenance is a major benefit of diet soda. One 12 oz. can of regular soda may have 8 or 9 teaspoons of sugar, which is equivalent to 32 to 36 g of sugar and over 130 calories. A can of diet soda has little or no calories. Diet soda does not raise blood sugar levels, especially important for diabetics. Unlike regular soda, diet soda does not lead to tooth decay, because there is no sugar.
Considerations
Diet soda may be healthier than regular soda, but neither is actually a healthy beverage. Soda often contains a lot of caffeine and offers no health benefits, like vitamins and nutrients. Caffeinated soda is not even a good source of hydration because it is a diuretic. If you find water too bland to drink consistently, try a diet powder to mix with water for a little flavor. These powders are much healthier than diet soda and also have little to no calories.
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