As of 2011, 34 percent of adults are considered clinically obese while another 34 percent of adults clinically overweight, according to 2008 statistics provided by the Centers for Disease Control and Prevention. Obesity is defined as having a body mass index, or BMI, of over 30 while overweight means having a BMI between 25 and 29.9. Many dieters turn to diet sodas and diet foods to shed excess weight. While Katherine Zeratsky, R.D., L.D., states that moderate consumption of diet sodas and diet foods have few long-term health risks, excessive consumption may be the cause of many health-related issues.
Diet Products
Diet foods are sometimes labeled as "light" or "lite," and these designations can be confusing. For instance, "light" may simply imply that fewer additives or aritificial coloring were added, not necessarily that the product is lower in calories or fat. In general, most diet foods labeled as "light" or "lite" contain a third of the calories, half the fat and half the sodium of its regular counterpart. In order to save on calories and fat, diet food manufacturers must substitute with artificial sweeteners and other chemicals. To accurately judge whether a diet food is light on calories or light on additives, read the nutrition label.
Artificial Sweetener
Artificial sweeteners, such as aspartame and sucralose, are found in diet sodas as a sugar replacement, keeping calories low while preserving flavor. Around 10 percent of diet foods may also contain artificial sweeteners. Although approved by the Food and Drug Administration, a lack of research makes it impossible to know the long-term health risks associated with consuming artificial sweeteners in large quantities. The research that does exist suggest excessive consumption of artificial sweeteners found in diet sodas and foods may be linked to higher obesity and type 2 diabetes.
Health Matters
Consuming excessive amounts of diet sodas and foods may lead to health complications such as premature births for expectant mothers and osteoperosis. Healthy kidneys regulate phosphorus levels in the blood, which should not exceed 5.5 mg/dl. A 12 oz. can of dark-colored diet sodas contains, on average, between 32 mg and 40 mg of phosphorous which is nearly eight times the recommended amount. If more phosphorous is found in the blood than the kidney can handle, it searches for a buffer, which is usually found in the bones. Excessive consumption of artificial sweeteners found in diet products also affects a woman's pregancy and compromises the health of her baby. According to a study reported in the American Journal of Clinical Nutrition, expectant mothers who consumed one can of diet soda each day were 38 percent more likely to deliver before full term. Those who consumed a minimum of four diet sodas each day were 80 percent more likely to deliver before full term.
Bottom Line
While occasionally having one can of diet soda or a serving of diet food product won't kill you, moderation is key when participating in any weight loss program. Diet sodas and foods are popular for their low-caloric and low-fat nature. However, those wishing to lose a few pounds may easily do so without diet products by opting for more nutritious foods such as lean protein, fruits and vegetables.
References
- CDC: Obesity and Overweight
- CDC: Defining Overweight and Obesity
- Dr. L. Wilson; "Aspartame and Deadly Diet Foods"; Lawrence Wilson, M.D.; November 2009
- Women to Women; "Sugar Subsitutes and the Potential Danger of Splenda"; Marcelle Pick, OB/GYN, NP; May 2011
- National Kidney Foundation: Phosphorus and Your CKD Diet
- Mayo Clinic; "Diet Soda: Is it Bad for You?"; Katherine Zeratsky, R.D., L.D.
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