Fibromyalgia Diet Soda – Weight loss and optimal health are related to one’s diet. While many believe that cutting calories is the way to go, there are other contributing factors. The oxymoron “diet soda” is a perfect example.
Although diet sodas have zero or fewer calories, they may contain artificial sweeteners such as aspartame and sucralose. The body can register these artificial sweeteners as real sugar going to you, causing obesity and type 2 diabetes.
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Diet soda is not only a contraindication for weight loss, but it has a very negative effect on overall health. Some studies have shown that those who drink soft drinks daily have an increased risk of stroke, heart attack and vascular death.
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Most diet sodas contain the sweetener aspartame, which breaks down into phenylalanine in the body. It interferes with alkaline phosphatase in the intestine, a useful enzyme that helps prevent diabetes and metabolic syndrome.
Our intestines are lined with cells that secrete hormones. These cells respond to the presence and texture of food by secreting peptides that act in the brain, signal satiety and regulate glucose by influencing insulin secretion. Artificial sweeteners don’t seem to affect these hormones like real foods do. The sweet taste causes the brain to register a higher calorie intake. A calorie deficit causes cravings, usually due to overeating.
Today, artificial sweeteners and other sugar substitutes are found in a wide variety of foods and beverages. These sweeteners are sold in the “sugar-free” or “diet” markets and are widely used in processed foods. They are also included in baked goods, soft drinks, powdered beverages, cookies, crackers, canned foods, jellies and jellies, dairy products, and other foods and beverages.
These artificial sweeteners, sucralose (Splenda), Aspartame (similar), and Saccharin (sweet n’ less), will be a great substitute for natural sweeteners. By Alice Mandal, BSc, MSc, APD – Medical review by Catherine Marengo LDN, R.D. , Nutrition — Updated on July 14, 2020
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Diet soda is a popular drink around the world, especially among those who want to reduce their sugar or energy intake.
Instead of sugar, artificial sweeteners, such as aspartame, cyclamates, saccharin, acylfem-K, or sucralose, are used to sweeten.
There are “lite” or “diet” versions of almost every sugar-sweetened beverage on the market – Diet Coke, Coke Zero, Pepsi Max, Sprite Zero, etc.
Diet sodas were first introduced to people with diabetes in the 1950s, although they were marketed to people trying to control their weight or reduce sugar.
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Although free of sugar and calories, the health effects of diet drinks and artificial sweeteners are controversial.
Diet soda is a mixture of carbonated water, artificial or natural sweeteners, colors, flavors, and other food additives.
It usually has very few calories and no important nutrients. For example, one 12-ounce (354-mL) serving of Diet Coke has no calories, sugar, fat or protein and 40 mg of sodium (1).
However, not all sodas with artificial sweeteners are low-calorie or sugar-free. Some people use sugar and sweeteners together. For example, one can of Coca-Cola Life, which contains the natural sweetener stevia, has 90 calories and 24 grams of sugar (2).
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Summary Diet soda is a mixture of carbonated water, artificial or natural sweeteners, colors, flavors, and additional ingredients such as vitamins or caffeine. Most varieties contain zero or very little and no important nutrients.
Because diet soda is generally calorie-free, it stands to reason that it can help with weight loss. However, research suggests that the association may not be straightforward.
Several observational studies have found that the use of artificial sweeteners and drinking high amounts of soda is associated with an increased risk of obesity and metabolic syndrome.
Scientists have suggested that diet soda may increase appetite by stimulating appetite hormones, altering sweet taste receptors, and stimulating dopamine responses in the brain.
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Since diet sodas are calorie-free, these reactions may lead to sugary or high-calorie foods, which lead to weight gain. However, the evidence for this in human studies is inconsistent (
Another theory suggests that diet soda’s association with weight gain may be explained by people with bad eating habits drinking more of it. The weight they experience may be due to their eating habits – not diet soda (
Experimental studies do not support the claim that diet soda causes weight gain. In fact, these studies have found that replacing sugary drinks with diet soda can lead to weight loss (
One study had overweight participants drink 24 ounces (710 ml) of diet soda or water daily for 1 year. At the end of the study, the diet soda group experienced an average weight loss of 13.7 pounds (6.21 kg) compared to 5.5 pounds (2.5 kg) in the water group.
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However, to add to the confusion, there is evidence of bias in the scientific literature. Studies funded by the artificial sweetener industry have found more favorable results than non-industry studies, which may undermine the validity of the results (
Overall, more high-quality research is needed to determine the true effects of diet soda on weight loss.
Summary Studies linking diet soda to obesity. However, it is not clear whether diet soda is the cause. Experimental studies show positive effects on weight loss, but these may be influenced by industry funding.
Although diet soda contains no calories, sugar, or fat, it has been linked to the development of type 2 diabetes and heart disease in several studies.
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Research has found that drinking artificially sweetened water per day increases the risk of disease by only 8-13%. Type 2 diabetes (
In a study conducted on 64,850 women, artificially sweetened beverages were associated with a 21% higher risk of developing type 2 diabetes. However, this is still half the risk associated with regular sugary drinks. Other studies have observed similar results (
In contrast, a recent review found that diet soda was not associated with diabetes risk. Also, another study concluded that any association could be explained by the existing health status, weight changes, and body mass index of the participants.
A review of four studies including 227,254 people found that the risk of high blood pressure increased by 9% for each artificially flavored drink per day. Other studies have found similar results (
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Additionally, one study linked diet soda to a small increase in stroke risk, but it was based on observational data only (
Because most studies are observational, it is possible that the association can be explained in other ways. It is possible that people at risk of diabetes and high blood pressure choose to drink more diet soda (
Direct experimental research is needed to determine if there is a true causal relationship between diet soda and increased blood sugar or blood pressure.
Summary Observational studies have linked diet soda to an increased risk of type 2 diabetes, high blood pressure, and stroke. However, research on possible reasons for these results is lacking. They can be caused by early risk factors such as obesity.
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A recent study analyzed the dietary intake of 15,368 people and found that one glass of soda per week increases the risk of end-stage kidney disease.
People who drink more than 7 sodas per week are almost twice as likely to develop kidney disease compared to people who drink less. Less than one glass of water per week.
A common cause of kidney damage is the high phosphorus content of soda, which can increase the acid load on the kidneys (
However, it has also been suggested that people who consume high amounts of soda may do so to compensate for poor diet and other lifestyle factors that may independently contribute to the development of kidney disease.
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Interestingly, studies investigating the effects of diet soda on the development of kidney stones have had mixed results.
One observational study noted that diet soda drinkers had a slightly increased risk of kidney stones, but the risk was less than the risk of regular soda drinkers. Additionally, this study was not supported by other research (
Another study reported that the high citrate and malate content of some diet sodas may help treat kidney disease, especially in people with low urine pH and uric acid stones. However, more research and human studies are needed (
Summary Observational studies have found a link between drinking too much diet soda and developing kidney disease. If diet soda does this, it may cause an increased acid load on the kidneys due to its high phosphorus content.
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Drinking diet soda during pregnancy has been linked to some negative outcomes, including preterm birth and childhood obesity.
A Norwegian study of 60,761 pregnant women found that consumption of artificial sweeteners and sugar-sweetened beverages was associated with an 11% higher risk of preterm birth.
Recent Danish research supports these findings. A study of nearly 60,000 women found that women who consumed more than one serving of soda per day were 1.4 times more likely.
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