Hazards to your health each time you consume soda
In a world where many turn to diet soda as a healthier alternative to regular soda, a growing body of research suggests that this choice might not be as harmless as initially thought.
Blood Sugar Problems and Diabetes
A study involving over 260,000 people found that drinking diet soda, which contains artificial sweeteners like aspartame and sucralose, may impair blood sugar control [1]. Replacing diet soda with water significantly improved markers such as fasting glucose, insulin resistance, and post-meal glucose response, with 90% of participants substituting water achieving type 2 diabetes remission versus 45% among diet soda drinkers. Artificial sweeteners may also disrupt metabolic regulation and appetite [5].
Heart Attacks and Strokes
Observational studies have linked drinking two or more diet sodas daily with increased risks of stroke, heart attack, and early death, particularly in women over 50 [3]. However, these studies show associations rather than causation, meaning diet soda consumption may correlate with these events without directly causing them. Some experts caution that artificial sweeteners or other ingredients might affect gut health and metabolism, potentially contributing to cardiovascular risk [3].
Migraines and Depression
While the connection between diet soda and migraines or depression is not as clear-cut, artificial sweeteners have been implicated in neurological alterations in some studies, suggesting potential links to mood or neurological disorders [5]. However, clear evidence for migraines or depression specifically is limited.
Kidney Damage
Excessive intake of some sugary or artificially sweetened drinks may adversely affect kidney health. Although direct strong links from diet soda alone were not detailed in the search results, chronic excessive consumption of similar processed beverages has been associated with kidney harm in some research [2].
Summary
- Diet sodas may worsen blood sugar control and reduce chances of diabetes remission compared to water [1].
- Associations exist between frequent diet soda consumption and increased stroke and heart attack risk, especially in older women, though causation is not proven [3].
- Potential neurological effects (which could relate to migraines or depression) are suggested but not definitively established [5].
- Kidney damage risk from diet soda alone is less clear but may occur with chronic excessive consumption of similar beverages [2].
Due to these mixed findings and the possibility of health risks, some experts recommend limiting or avoiding diet sodas, opting instead for water or less-processed beverages [1][3][5]. It's essential to consider these findings when making choices about your diet and health.
- The impact of diet soda on blood sugar control is questionable, as a study involving over 260,000 people revealed that replacing it with water significantly improves markers related to blood sugar regulation [1].
- Research links drinking two or more diet sodas daily with increased risks of stroke, heart attack, and early death, especially in women over 50, but these associations do not necessarily imply causation [3].
- Some studies hint at potential neurological effects from artificial sweeteners, possibly linking them with mood or neurological disorders like migraines or depression, although clear evidence is still limited [5].
- Although direct links from diet soda alone to kidney damage are less clear, chronic excessive consumption of similar processed beverages may be harmful to kidney health [2].
Considering these findings, experts advise limiting or avoiding diet sodas in favor of water or less-processed beverages, as these choices can have a positive impact on overall health and wellness, including fitness and exercise, mental health, digestive health, and nutrition [1][3][5].
