Is Diet Soda Bad for You?

According to a new study, Diet soda might be more harmful to your health than you realize. Caffeine and artificial sweeteners both have negative impacts on the immune system, but the effects are worse when they’re combined with sugar in diet drinks.


Is diet soda harmful to your health? Or does it genuinely aid in weight loss?

According to a Purdue University study, public health professionals should advise individuals to avoid diet soda while avoiding normal, sugar-sweetened drinks. According to Susan E. Swithers, Ph.D., a professor of psychological sciences and a behavioral neuroscientist at Purdue University, warnings may need to be increased to include restricting consumption of all sweeteners, including no-calorie sweeteners.

Swithers looked at several recent research to see whether the question “Is diet soda dangerous for you?” could be answered. She discovered that roughly 30% of adults and 15% of children in the United States use artificial sweeteners such as aspartame, sucralose, and saccharin.

The public health sector is putting a lot of pressure on the food industry to find answers to the growth in obesity and chronic illness. The food industry puts a lot of money and business on the line as it develops and promotes these products. Government leaders and legislators are trying to regulate and tax beverages to restricting their availability and use. Still, most of these efforts omit to diet soft drinks since they are healthful. When it comes to making policy choices, it’s more vital than ever to consider research and ensure that the public knows what it says so that they can make the greatest health decisions possible.

Artificial sweeteners seem to be interfering with the body’s natural capacity to regulate calories based on a sweet taste. Even if they consume diet Coke, people tend to overeat. People who eat artificial sweeteners are also twice as likely to develop metabolic syndrome.

According to findings published in the journal Circulation in April 2019, excessive use of artificially sweetened drinks might raise the risk of overall mortality (death from any cause), particularly from cardiovascular illnesses. In addition, diet soda consumption was shown to be higher among women in this research.

If you believe it’s a better idea to drink ordinary sugar-sweetened drinks, think again: the same research discovered that the more regular soda individuals drank, the greater their risk of overall death, particularly from heart disease and cancer.

Is Diet Soda Harmful to Your Health?

There has been a lot of evidence associating diet soda use with various health problems, including mortality. As previously stated, evidence now ties diet soda intake (together with normal soda) to an increased risk of overall mortality and heart disease. As a result, artificially sweetened drinks (or ASBs, as they’re known in some research) are often recommended as soda substitutes, and ASB use has risen in the United States in recent years.

The detrimental health consequences of ASBs were discovered after a study of two large-scale studies that included about 37,000 middle-aged adult males and 80,000 middle-aged adult women who were followed for roughly 30 years. Those with “high consumption levels” of diet soda, which were defined as equivalent to or higher than 4 servings per day, had the most substantial health effects.

Participants who consumed more ASBs were also found to be younger and more likely to have hypertension, a higher BMI, and a predisposition to be overweight than those who used ASBs seldom. ABSs may be connected to mortality because of these confounding circumstances, as well as other lifestyle choices, according to researchers. Because of the “intense sweetness of artificial sweeteners, which may habituate toward a preference for sweets or stimulate an insulin response,” as well as altering gut microflora in ways that have been linked to insulin resistance, some research suggests that ASBs may increase body weight and contribute to cardiometabolic risk despite containing few to no calories, according to the analysis.

What conclusions did the researchers reach concerning the ramifications of their findings? “ASBs (artificially sweetened drinks) might be utilized to substitute SSBs (sugar-sweetened beverages) among habitual SSB drinkers,” according to the research, “but increased ASB intake should be discouraged.” Policies and guidelines should continue to push for SSB consumption reductions and limitations, as well as alternate beverage alternatives, with a focus on water.”

According to research, diet soda use may lead to the following health issues:

1. Depressed mood

Drinking more than four cans of soda per day has been related to a 30% increased risk of depression. On the other hand, consuming four cups of coffee each day seemed to have preventive benefits, cutting the risk of depression by 10%. People who consumed diet soda looked to be at a higher risk than those who drank normal soda.

2. Kidney Injuries

According to Harvard researchers, long-term diet soda use reduces kidney function by 30%. The research looked at adults who have taken diet soda regularly over the last 20 years.

3. Metabolic Syndrome and Type 2 Diabetes

When compared to non-diet soda users, a 2009 research published in the journal Diabetes Care indicated that drinking diet soda regularly is connected to a 36 percent greater risk of metabolic syndrome and a 67 percent higher risk of type 2 diabetes.

Artificial sweeteners may interfere with the gut-brain link. This may lead to “metabolic derangements” due to brain deception. For example, diet Coke modifies gut microorganisms in a manner that raises the risk of metabolic illnesses, according to researchers at Israel’s Weizmann Institute of Science. Mice acquired glucose intolerance after being given zero-calorie sweeteners contained in these beverages, such as saccharin, aspartame, and sucralose.

4. Coronary Artery Disease

Another research came to similar conclusions concerning the link between diet Coke and heart disease. Researchers from the University of Miami and Columbia University studied over 2,000 persons for ten years and discovered that those who used diet soda on a regular basis were more likely to have a stroke or heart attack. They also had a higher risk of dying from cardiovascular disease. Even when researchers controlled for smoking, exercise, weight, salt consumption, high cholesterol, and other characteristics that may have contributed to the difference, the increased risk persisted.

5. Lungs in Poor Condition

Soda use, particularly diet soda, increases the risk of asthma and COPD symptoms. The greater the danger, the more soda a person consumes. (This is referred to as the “dose-response connection.”)

According to an Australian research, 13.3% of individuals with asthma and 15.6 percent of those with COPD consumed more than two glasses of soda each day.

6. A Brain that isn’t as well-protected

The antioxidant defense mechanism in the brain seems to be weakened by aspartame, a popular artificial sweetener used in diet drinks. Long-term use of aspartame causes an imbalance in the antioxidant/pro-oxidant state in the brain, according to the findings of animal research, owing to a process involving the glutathione-dependent system.

Aspartame has also been connected to the following:

  • headaches & migraines
  • depression
  • anxiety
  • short term memory loss
  • multiple sclerosis (MS)
  • fibromyalgia
  • loss of hearing
  • gaining weight
  • fatigue
  • tumors in the brain
  • epilepsy
  • chronic fatigue syndrome (CFS)
  • obstacles to birth
  • Alzheimer’s disease
  • lymphoma
  • diabetes
  • rheumatoid arthritis
  • sensitivity to chemicals
  • ADHD
  • parkinson’s

Last Thoughts

  • Diet Coke isn’t a better choice than ordinary sugar-sweetened soda.
  • Contrary to common perception, diet soda does not help you lose weight.
  • In several studies, diet soda has been associated with an increased risk of death, metabolic damage, heart disease, weight gain, and other health issues.
  • If you’re craving a bubbly beverage, kombucha is a far healthier alternative.

Frequently Asked Questions

What happens if you drink diet soda every day?

A: Drinking diet soda every day can lead to various health problems like headaches and dizziness. If you do drink a lot of diet soda, it is recommended that you take supplements like calcium or zinc, which help with bone strength and diabetes management, respectively.

What happens to your body when you quit diet coke?

A: Diet Coke, like other soft drinks and beverages, contains high-fructose corn syrup, a chemical that your body does not need.

What is the healthiest diet soda to drink?

A: Pepsi is the healthiest diet soda to drink because it contains fewer calories than other brands and has no artificial ingredients. Diet Coke is also a good option, but its higher calorie content might make you gain weight over time if you drink too much of it.

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