Diet soda and health: Separating fact from fiction
What's the story
Diet soda has been a popular choice for those wanting fewer calories in their drink without compromising on the fizz.
However, several myths cloud its health effects, leaving many confused.
Here's debunking some of these myths by giving fact-based insights into the health effects of diet soda.
Let's check what science says about this widely consumed beverage by examining common claims.
Sweeteners
Artificial sweeteners and weight gain
One common myth is that artificial sweeteners in diet soda lead to weight gain.
Studies show that these sweeteners do not cause direct weight gain. Rather, they offer a low-calorie alternative to sugar, which can further aid in cutting down calorie consumption when included in a balanced diet.
However, one should always focus on overall dietary habits and lifestyle choices for weight management.
Blood sugar
Impact on blood sugar levels
Another common belief is that diet soda impacts blood sugar.
Studies have shown that artificial sweeteners used in diet sodas don't affect blood glucose levels significantly in most people.
For diabetics or those monitoring their blood sugar, diet sodas can be a choice for satisfying cravings without impacting insulin sensitivity or glucose control.
Bone health
Bone health concerns
Concerns regarding bone health also come with the consumption of carbonated beverages like diet soda.
Some studies indicate a possible association between high cola beverage consumption and lower bone mineral density (due to phosphoric acid content).
However, moderate consumption doesn't seem to pose any major threat to bone health if balanced with sufficient calcium intake through other food sources.
Dental health
Dental health implications
The acidity in all carbonated drinks raises red flags about dental health, from enamel erosion to cavities.
Although diet sodas are less harmful than their sugary counterparts, owing to the lack of sugar, they are still acidic and can lead to enamel wear over time, if consumed heavily without proper oral hygiene practices, such as regular brushing, and flossing.
Hydration
Effects on hydration levels
Some think diet soda consumption causes dehydration as it has caffeine-a mild diuretic-in its certain varieties such as cola-flavored ones.
Scientific evidence says otherwise. Moderate caffeine consumption doesn't have a significant impact on hydration status as compared to non-caffeinated drinks.
This makes them appropriate substitutes in daily fluid intake along with drinking water.
It maintains ideal hydration balance through day-to-day activities, irrespective of preference towards caffeinated or non-caffeinated varieties in the market today.