With one third of all Americans obese as of 2010, obesity could well be considered an epidemic. The increased availability and consumption of high-calorie and nutritionally poor foods are major contributors to this phenomenon. And sugary sodas are a leading culprit. Some people who are trying to keep an eye on their weight opt for artificially sweetened sodas. But some research indicates that artificially sweetened sodas may actually make you hungry. The jury's still out on this. If you're concerned about your weight, as well as your diet, consult your doctor and a dietitian. They can help you develop a diet that's best for you.
Sugar on the Brain
Instead of sugar, diet sodas have artificial sweeteners, which help you avoid consuming some 100 calories per serving. But it's possible that soft drinks, whether they have natural sugar or an artificial sweetener, could actually stimulate your appetite, according to the Harvard University School of Public Health. Although it's not known why, drinking soda could trigger a craving for high-carbohydrate foods, according the the Harvard School of Public Health.
Inconclusive Research
The primary research supporting the theory that artificial sweeteners in diet soda make you hungry came from Purdue University in 2008. The study examined the eating habits of rats fed yogurt sweetened with saccharin. The rats that ate the artificially sweetened yogurt consumed more calories than rats fed the same food sweetened with sugar. Additionally, an eight-year study of 3,700 Americans revealed that those drinking three or more artificially sweetened beverages per day were more likely to gain weight than people who avoided such beverages.
While these studies produced surprising results that could change the way people think about diet soda, the American Dietetic Association says there is not enough research at this time to conclude that drinking diet soda can cause weight gain.
Appetite Suppression
Contrary to the Purdue University findings, sodas may, in fact, suppress your appetite. This is due to the caffeine in soda, which is a stimulant and appetite suppressant. Columbia University's Go Ask Alice website points out that any appetite suppression you experience from caffeine is likely to be mild and short-lived. A diet soda has only about 35 mg of caffeine in a 12-oz. serving — a small amount compared with the 150 mg to 200 mg in a coffee of the same size.
Additional Factors
Hunger you feel after drinking a diet soda may have nothing to do with the drink. If you are already hungry when you drink a diet soda, you will remain hungry, because the drink does not have any calories to satiate your hunger. Your untreated appetite will become more pronounced as time goes on, perhaps causing you to believe the diet soda caused you to be hungrier. You're better off skipping the soda and instead having a healthful snack and a glass of water.
References
- Centers for Disease Control and Prevention: Adult Obesity Statistics
- "Journal of the American Dietetic Association"; Position of the American Dietetic Association - Use of Nutritive and Nonnutritive Sweeteners; Valerie B. Duffy, Ph.D., R.D., et al.; 2004
- Harvard School of Public Health: Sugary Drinks or Diet Drinks - What's the Best Choice?
- Columbia University; Sweet'N Fat - Artificial Sweeteners Linked to Weight Gain; Lawrence Delevingne; March 2008
- Columbia University; Do Diet Colas Increase Appetite?; June 2000
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