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For a long time, you could feel good about opting for a Diet Coke. It still had the fizzy and sweet taste that we have come to love but without all of the sugar.
But, unfortunately, it’s not that simple.
There is some evidence that suggests artificial sweeteners found in Diet Coke and other diet sodas may have adverse health effects of their own. However, the research is still ongoing, and at this point, there isn’t a concrete answer about just how unhealthy diet sodas may be.
To better understand the controversy surrounding diet sodas, we spoke with three nutritionists who all shared the same personal and professional opinion: Stay away from artificial sweeteners.
What is unhealthy about Diet Coke?
Up until recently, artificial sweeteners were found to be neither healthy nor unhealthy. But this stance changed in May of this year when the World Health Organization (WHO) recommended that all people except those with pre-existing diabetes should refrain from using artificial sweeteners. It cites a review of studies that show artificial sweeteners do not decrease body fat, and may increase your risk of developing Type 2 diabetes, cardiovascular diseases and mortality in adults.
The concerns about Diet Coke and other diet sodas are these artificial sweeteners that give it the sweet taste without the calories associated with sugar. In Diet Coke, the sweeteners used are Aspartame and Acesulfame K.
In addition to the adverse metabolic effects, some worry about the effect of artificial sweeteners on our gut microbiome. Barbara Olendzki, RD, MPH, LDN, an associate professor of population & quantitative health sciences at UMass Chan Medical School says, “The WHO just issued an alert on sucralose, following plenty of research that shows that these artificial sweeteners change metabolism, disrupt the microbiome (that help us), and can lead to weight gain.”
Does Diet Coke cause weight gain?
There’s also concern that sodas can increase sugary cravings, which could lead to weight gain if you opt for sugary or calorie-dense foods. “Artificial sweeteners are often marketed as aids for weight loss or weight management because they provide a sweet taste without the added calories. However, the evidence of their effectiveness in promoting weight loss is mixed. Some studies suggest that they may be helpful in reducing overall calorie intake, while others indicate that they might not have a significant impact on weight loss or could even lead to weight gain due to various factors like increased cravings or compensatory eating,” says Mary Sabat, MS, RDN, LD, a nutritionist and owner of BodyDesigns.
Calorie deficit:Weight loss is about a lot more than calories, experts say. Here’s what you need to know.
Is Diet Coke worse for you than regular?
Regular soda contains very high amounts of sugar, which can lead to myriad health issues in the long term. Diet sodas may carry some risk, which is outlined above. Neither one is a great option.
“Diet soda contains artificial sweeteners that can cause irritation to the gut. Regular soda is high in sugar from high fructose corn syrup, which can lead to weight gain. If you are only drinking soda one time a week, I recommend people drink the real deal over the diet version,” says Anne Murray, MS, RD Owner of Nourished By Anne.
Murray does outline some alternatives to regular and diet soda. “The best substitute for sodas include sparkling mineral waters, kombucha or flavored sparkling waters like LaCroix. Add in your own fruit to create an infusion. My favorite summer combo is strawberry, lemon and fresh basil!”
What is a balanced diet?Knowing the answer can help you make better food choices.
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