Jennifer Closshey weighs the pros and cons of diet soda.
Diet sodas and their relationship with wellness can be confusing, as there are so many differing opinions offered. Plant City resident Jerry Lofstrom, an avid reader of the Plant City Times & Observer, asked that we address this topic.
First introduced to the United States market in the late 1950s, diet sodas are low-calorie or no-calorie beverages made with various— usually artificial — sweeteners. The first diet sodas were cola-based and marketed to women who wanted to lose weight or slim down. Current marketing trends include men, women and children.
Today, diet sodas have evolved into many different flavors and use various sweetening agents. According to a study from The American Journal of Clinical Nutrition, about 25% of American adults consume diet sodas on a daily basis. In 2008, the study reported 12.5% of American children consumed diet soda daily, with expectations of increases each year.
Pros
Line 100 people up and ask their opinions about the pros and cons of diet soda, and you might get 100 differing points of view. But, what does scientific research show?
Diet soda has fewer calories than traditional sodas and fruit juices, as well as most fruit drinks. Do diet sodas taste better than water? They might, as they are usually flavored. Diet soda advocates argue the enhanced taste results in greater consumption and, thus, increases hydration. Aside from hydration, diet sodas offer no nutritional benefits.
Cons
A study of more than 2,500 adults, published January 2012 in the Journal of General Internal Medicine, showed an increased risk of heart attacks and strokes among daily diet soda consumers. Data showed a 43% higher risk for those who drank diet soda on a daily basis, compared to those who did not frequently consume diet soda. The increased risk was also greater for those who drank traditional soda on a daily basis.
Scientifically speaking, this study does not prove diet soda causes heart attacks or strokes. But, remember the old saying, “Where there is smoke there is usually fire.” For those individuals who have a family history of heart disease or stroke, other beverage choices might better serve your long-term health needs.
Data found in a Danish study, which followed 60,000 women for six years, linked diet soda to premature birth. Published in the American Journal of Clinical Nutrition, the study showed participants who drank one or more diet sodas per day had a 38% greater chance of having a premature birth. Those who drank four diet sodas a day were 78% more likely to deliver early. It is notable that this study showed no increase in premature birth rates for women who drank regular sodas and other sugar-sweetened beverages.
Harvard research shows an association of reduced measured kidney functions when drinking two diet sodas per day. This 20-year study included more than 3,000 women, all nurses.
Weight Gain
Some recent research also links diet sodas to weight gain. A study at the University of Texas Health Center found a 70% increase in weight circumference among participants who drank diet soda, versus those who did not. An earlier Hopkins study found people who drink diet sodas typically have a higher body mass index and consume more snack foods than adults who drink sugar-sweetened beverages.
Tufts University researchers report women who consume three or more cola-based diet sodas per day have a 4% lower bone mineral density in their hip measurements. This study did not show a lower bone density for those who drank non-cola sodas.
Changing Your Beverage Selection
Beverage habits can be difficult to change.
Start by decreasing the amount of sodas consumed each day. Switch from cola-based to non-cola flavors to get the benefits of decreased caffeine to help bone density.
I have also heard good reports from those who have switched to a water-only plan for one week. After only seven days, most have minimized their temptation to reach for that soda can. Talk to your doctor to review your unique health needs, in relation to diet soda.
For me, water is the best choice. Non-sweetened teas are my next choice. I encourage everyone to avoid or minimize artificial and non-nutritive sweeteners for many reasons. They simply do not seem to be an effective strategy for losing weight or for staying healthy.
Jennifer E. Closshey, Ph.D., is a doctor of integrative health based out of Plant City. She teaches yoga classes at the Plant City Family YMCA on Thursdays. Contact her at JenniferClosshey@gmail.com.
