If you’re looking to improve your diet, one of the quickest ways to cut back on additives, sweeteners, tooth-harming acids, and blood-glucose-spiking nastiness is to cut the fizzy drinks.
While treats like a can of Coca-Cola are unlikely to do you much damage in moderation, even one a day could be bad news for your health.
Even the ‘diet’ varieties pose risks to your long-term health. They may not contain the same truckloads of sugar as regular sodas, but the sweeteners and additives replacing that sugar carry their own health concerns.
Of course, none of that should be news to you. It’s a bit like saying, ‘Hey, Haribo for dinner is suboptimal for your health’. Thanks pal, we get it.
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Much like drinking, the occasional cigarette, and ordering a McDonald’s at 11pm because it’s a Wednesday and you had an annoying commute, knowing something is bad for us doesn’t preclude occasional indulgence.
The question is how much of that indulgence falls on the ‘safe’ side. Incidentally, where cigarettes are concerned, zero is the safe figure. You’re welcome.
Speaking to Huffington Post, dietician and Culina Health CEO Vanessa Rissetto offered her two cents on why diet drinks are a poor choice for daily consumption, even if you limit yourself to just one can.
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“They’re all considered safe in normal amounts,” said Rissetto, referring to the litany of sweeteners used in diet drinks.
“But some people prefer plant-based ones like stevia or monk fruit because they feel ‘more natural’ and they may have less impact on the gut microbiome.”
Dr Adam Perlman, Chief Medical Officer at Pendulum Therapeutics, added that no sweetener is ‘healthy’ but they’re generally easier on your system than relative quantities of sugar.
“Certain artificial sweeteners, like sucralose or saccharin, have been linked to changes in gut bacteria that could influence how your body manages blood sugar,” he said.
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“Even without sugar, several cans a day have been tied to higher risks for type 2 diabetes, heart disease and stroke.
“Over time, high intake may be linked to weight gain, heart problems and blood sugar issues.”
Rissetto noted that some studies have shown how artificial sweeteners can change how the body reacts to glucose, meaning diet sodas could have an indirect effect on how sugars from other sources can affect you.
“They stimulate sweet taste receptors, priming the body to expect calories,” she said.
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“Over time, this mismatch can diminish insulin sensitivity, making it harder for the body to regulate blood sugar.”
With that in mind, Rissetto said: “I’d say treat it as an occasional drink, not your main source of hydration. One a day is fine for most people, but a few a week is even better. Mix it up with water, sparkling water or unsweetened drinks so you’re not relying on it.”
Sparkling water carries its own potential shortcomings health-wise, but the long and short of it is to be wary of diet drinks’ effects on your health. A ‘0% sugar’ label isn’t the same as a ‘healthy’ one, after all.
Rachael Davis