Why Diet Soda Is Bad for You?

Calories, carbs, and sugar soda might seem to be some of the best alternatives to carbonated and sugary drinks. Although, drinking a moderate serving of it per day is not entirely harmful. Drinking dietary soda in large quantities and in excess amounts can lead to severe side effects and health conditions. This health condition could either be long-term or short-term.

This article elaborates on the possible grievous side effects of soda on health, especially when it is consumed in larger amounts than recommended.

Could Harm the Gut Health

The artificial sweeteners that are packed in soda are responsible for their negative effects on gut health. According to research, these sweeteners can destroy the community of bacteria in your gut and cause severe gut illnesses for you.

Some of the most prominent functions of gut bacteria, also known as the microbiome, are the sustenance of the immune system, improvement of nutrient absorption, and promotion of heart health.

Sweeteners like saccharin, according to research, can cause gut imbalances and severe poor blood sugar management and regulation. Other symptoms like aspartame have been discovered to have certain good effects on health. However, some side effects have been detected.

Destroys the Tooth Enamel

Although, unlike regular soda, diet soda does not contain as much sugar. However, research has shown that diet soda is highly acidic and can destroy the enamel of your tooth, causing you to smile with your lips held tightly together.

In fact, a recent study showed that both regular and dietary soda can have the same effect on the tooth enamel, as they can both cause erosion of the enamel. It is important to note, however, that damage caused to the enamel by the acid in dietary soda does not increase the risk of tooth damage that is caused by sugar. One study showed that dental cavities do not happen in people who consume diet soda, especially children.

In addition, a recent study among young people showed that consuming excessive soft drinks and diet soda has led to poorer dental health.

Headaches

Drinking dietary soda in high amounts has the tendency to cause severe headaches. This could e as a result of the sweetener contents of the soda. Some of these artificial sweeteners include aspartame and saccharine. According to research, some of the known side effects of aspartame include;

• Irritability
• Headache
• Migraines

In addition, studies found that soda may have caffeine contents, which has been found to be the cause of headaches in some people. In fact, the research found that 85%people who eliminated foods that contain aspartame and caffeine from their diets experienced lower cases of headache.

Could Reduce Bone Density

There are compounds contained in diet soda that can reduce the density of your bone. This is a negative effect caused to the bone by diet soda content. It could damage bone health and lead to bone loss. Some of these compounds include;

Caffeine

Phosphoric Acid

According to research among women drinking diet soda and regular soda can impact bone health negatively. The two kinds of soda can have side effects on bone minerals. They can cause a decrease in bone mineral density. This could lead to a condition known as osteoporosis and bone fracture.

More research found that adults who consume more soda per day are at higher risks of developing bone fractures after 5 years of drinking it.

According to experts, there is a link between phosphorus and some negative side effects on the bone. In addition, women in their postmenopausal stage who consume soda have been found to have a higher risk of developing a hip fracture.

It is important to note that diet soda does not cause as much harm as regular soda in terms of bone fracture minerals and density reduction. However, drinking them in large amounts can pose a great risk to your bone health.

Affects the Heart

Studies showed that people who consume soda daily can be at risk of developing heart issues. A survey carried out among women showed that women who drank at least 2 servings of diet soda per day can experience heart-related illnesses in the long run and most likely die from heart-related health conditions.

More studies linked high consumption of diet soda can lead to an increment in the risk of developing stroke. Also, higher consumption of diet soda has been linked with the risk of developing metabolic syndrome. Metabolic syndrome is a condition that can increase your risk of developing certain health issues like stroke, heart disease, and type 2 diabetes.

Might Increase Sugar Cravings

Artificial sweeteners are not actual sugar. They are sweeter than sugar. The research found that people who consume drinks with artificial sweeteners tend to crave more sugar and, in the long run, might no longer be able to control their sugar intake. Then, they end up consuming high sugar content drinks. In addition, high consumption of diet soda can lead to increased hunger and invariably, increased food intake.

Some researchers have associated the excessive consumption of sweeteners and diet soda with weight gain. However, the research is still unclear, and more research would be needed to validate that.

Can Cause Weight Gain

There are mixed results on the research carried out as to whether diet soda can increase weight gain. However, the one thing we are sure of is; over 700 people in one study who consumed diet soda on a regular basis experienced higher belly fat after 9 years of daily consumption. The opposite was the case with people who did not consume diet soda on a daily basis.

More studies carried out on over 2000 people who drank at least one serving of soft drink every day showed that they had a higher risk of developing metabolic syndrome. However, most researchers have linked the excessive consumption of diet soda with a higher deposition of fat in the belly.

However, on the other hand, some studies do not support this claim and have not found any link between diet soda and weight gain. Rather, they found that consuming diet soda can even lead t weight loss., especially in people who replace sugar with sweetened beverages like soda.

Might Lead to Type 2 Diabetes

Although diet soda does not contain any form of carbs or original sugar, it has been linked with an increased risk of causing type 2 diabetes. In fact, drinking diet soda every day for 7 years can put you at the risk of suffering from type 2 diabetes.

In addition, those who consume diet soda in excess amounts have been found to have insulin resistance. Insulin resistance is an ailment whereby the body no longer has the ability to produce enough insulin that converts glucose to glycogen. This can direct to high blood sugar levels.

How to Reduce Your Diet Soda Intake

A number of methods have been identified to help you do away quickly with diet soda. To start with, one of the most immeasurable ways to get over it Is by swapping it with other drinks. The following drinks are safe and healthy to substitute it with;

• Coconut water
• Flavored water
• Herbal tea
• Seltzer
• Kombucha

These are healthy ad safe enough for you to drink as a replacement for diet soda. In addition, if your craving for diet soda keeps increasing, eat fruits and vegetables all through the day. This can help to reduce cravings. Also, some people prefer to cut down on the consumption of soda. Thus, rather than cutting down on it completely, you can reduce your intake of it. If you wish to reduce your intake and not cut it down completely, try reducing the number of servings of diet soda you consume daily or weekly. This is easier to stick with, and with time, you will begin to get used to it.

In Conclusion

Although diet coke does not contain sugar and carb, some of its ingredients are questionable, especially its sweeteners like aspartame. Some of its sweeteners have been closely linked with severe negative health conditions. Fortunately, many methods have been identified on how its excessive consumption can be stopped completely, as well as how to beat down its excess consumption to the barest minimum. With this, you can enjoy a little bit of diet soda with our balanced and healthy diet.