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All the ways that diet soda is unhealthy for you and what to drink instead
Just because diet soda doesn't contain sugar or calories, it doesn't mean it's healthy for you. Whether it's Diet Coke, Coke Zero, or the countless number of "light" sodas offered on grocery store shelves, it's important to realize that instead of sugar, beverage companies typically use artificial sweeteners like aspartame, saccharin, and sucralose to mimic the taste of non-diet sodas. The fact that diet sodas rely on sugar alternatives to satisfy your cravings of something sweet and bubbly should be the first warning sign: Diet soda is not necessarily a health-conscious choice, nor does it offer nutritional value. So while choosing diet soda over regular soda may seem like a healthy decision, there's more to the drink than meets the taste bud. Here's what you need to know. 5 reasons diet soda may be bad for youIf you drink a reasonable amount of diet soda — or as the Mayo Clinic puts it, "a can or two a day" — it's unlikely you'll experience major negative health effects. But over time, the paradox of thinking that diet soda is healthier than regular soda can take a toll on your health in several ways.
What scientific research saysOver the years, numerous studies have reported links between diet soda with weight gain and serious, life-threatening diseases. Scientific opinion is mixed and, at times, conflicting. While studies focus on the dangers of artificial sweeteners, what's important to understand is they aim to find correlations, not necessarily cause-and-effect:
For most people, cutting diet soda out completely may not be the answer. But of course, moderation is key. "If you are going to drink a soda, drink a very small serving, 6 to 8 ounces max, and work on weaning your cravings," says Oh. She says this goes for diet soda or regular soda. She also says that drinking soda, diet or regular, will not hydrate you as well as drinking good old-fashioned water — add a spritz of lemon or lime juice for flavor. "Rather than focus on the 'limit' of how much diet soda you can drink, I encourage you to focus on how best to promote your health. Water is the best way to hydrate your body, quench your thirst, and promote health," says Oh. If you're missing something fizzy, Oh recommends unsweetened sparkling water or unsweetened tea over other beverage options. The takeawayWhile more research is needed, it is clear that drinking diet soda should be met with a mindful examination of your eating and diet habits. Since diet soda offers zero nutritional value, and could lead to overeating if unchecked, it's best to explore other alternatives that could have a better impact on your weight and overall health. Related articles from our Health Reference library:
Ashley Laderer is a freelance writer from New York who specializes in health and wellness. Follow her on Twitter @ashladerer Read more Read less More... What are the long term effects of drinking diet Coke?8 Potential Side Effects of Consuming Too Much Diet Soda. Could disrupt gut health. ... . Erodes tooth enamel. ... . May cause headaches. ... . Could decrease bone density. ... . May affect heart health. ... . Might be associated with sugar cravings. ... . Might be related to weight gain. ... . May be linked to type 2 diabetes.. How unhealthy is a diet Coke?It can cause heart problems
Once again, it's artificial sweeteners including aspartame. Other health conditions that can be developed from the consumption of diet soda like weight gain, increased blood sugar levels, and diabetes can also contribute to heart problems.
How much is too much diet Coke?The Mayo Clinic recommends around 400 milligrams of caffeine a day at most, roughly equivalent to 10 cans of soda. According to Eltagouri, consuming 12 Diet Cokes' worth of caffeine could lead to insomnia, migraines, muscle tremors, and restlessness.
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