Diet Sodas and Non-Nutritive Sweeteners: It’s All Bad

Diet sodas and non-nutritive sweeteners (NNS) are two terms used to refer to beverages containing no calories or low calorie beverages with added sugars. These products have become popular among consumers due to their lower cost than other types of drinks such as soda, energy drinks, sports drinks, etc., but they may not necessarily provide the same health benefits as regular sugar-sweetened beverages. Some studies have shown that NNS may cause weight gain and increase the risk of developing diabetes.

The most common type of diet soda is diet cola, which contains either aspartame or saccharin. Other commonly available brands include Diet Coke, Pepsi Zero Sugar, Sprite Zero Sugar, 7UP Zero Calorie and others.

The term “diet” refers to the fact that these products contain less than 5% of calories from fat, while regular soft drinks typically contain between 20-35% of total calories from fat.

Non-nutritive sweetener (NNS) is a category of substances that do not have any caloric value. They include erythritol, xylitol, stevia leaf extract and others.

Aspartame is a low-calorie sweetener that is used in many diet sodas. It can be found in different sugar-free products such as desserts, chewing gum, and even in some medicines.

Aspartame has been subject of numerous scientific studies to test its safety for human consumption.

Saccharin is an artificial sweetener discovered in 1878. It has been used as a sugar substitute since 1900.

It is often used in diet sodas, and it is also available in tablet form for people who want to sweeten their food without using sugar or other sweeteners.

Diet Sodas and Non-Nutritive Sweeteners: It's All Bad - GYM FIT WORKOUT

Advantages

Are diet sodas with non-nutritive sweeteners a good alternative for people who are trying to lose weight and improve their health?

According to scientific studies, they can help you lose some weight, but swallowing more than one a day might not be so beneficial for your health.

One thing is sure, many people consume them instead of regular sodas and other sugary drinks. In doing that, they are decreasing the amount of sugar and calories they consume each day.

Some studies have indicated that diet sodas may be useful in the prevention and treatment of diabetes.

Disadvantages

Some studies have shown that regular consumption of these beverages may have some side effects such as weight gain, headaches, and even neurological issues. They have also been linked to increased risks of certain types of cancers such as leukemia and lymphoma.

Other studies have not been able to show any sort of link between diet sodas and such conditions.

Nutritional information

As we mentioned, diet sodas contain no sugar or carbohydrates. Most of them also contain no calories or very few calories.

Diet Sodas and Non-Nutritive Sweeteners: It's All Bad - | Gym Fit Workout

Other common ingredients found in these drinks include caffeine and other types of artificial sweeteners. This is why diet sodas do not have that much of an impact on your blood sugar level.

Common questions

Q.

Are diet sodas okay to drink when pregnant?

A. This is a question that has plagued many women. There have been no adequate studies done to prove that diet sodas are harmful to the fetus, but it is always better to be safe than sorry. We recommend you talk to your doctor before consuming any type of soda while you are pregnant.

Q. Are diet sodas bad for you?

Sources & references used in this article:

Improved method for the determination of 12 non-nutritive sweeteners and monitoring in various foods using liquid chromatography–tandem mass spectrometry by HS Lim, EA Choi, JY Hwang, G Lee… – Food Additives & …, 2018 – Taylor & Francis

Non-nutritive sweeteners: potential role in diabetes and weight management by CD Gardner – Clinical Nutrition Insight, 2012 – journals.lww.com

ALL ABOUT ARTIFICIAL & NON-NUTRITIVE SWEETENERS by FTA In, FTA Out, GA Foods, P Reintroductions – paleointheuk.com

The SkepDoc: Diet Sodas: Are the Dangers In the Chemicals or the Headlines? by H Hall – Skeptic (Altadena, CA), 2017 – go.gale.com

Role of low calorie sweeteners in maintaining dental health by C Gupta, D Prakash, S Gupta… – Middle-East Journal of …, 2012 – researchgate.net