This story has been updated since it was originally published on 4/03/2022
It’s no secret that drinking soda is one habit that has significant ramifications on your overall health, but there’s something undeniably delicious about the artificial, overly sweet taste. That’s where diet soda comes in. This beverage is marketed as the healthier and low-sugar alternative that can fulfill your cravings without causing you to gain weight. However, diet soda may not be as innocent as it once seemed. The artificial sweeteners and carbonation could leave an impact on your wellbeing.
To learn more about the unexpected downsides to this seemingly healthy drink, we spoke with Paula Doebrich, RDN, and dietitian Marie Murphy, CEO of MEM Nutrition and Wellness. They outlined the reality of drinking diet soda regularly so you can be aware of the implications of this habit when you’re working to improve your wellbeing.
Increased Sugar Cravings
While it is true that diet soda is a low or no calorie alternative to its full-sugar counterpart, that doesn’t necessarily mean it’s actually good for you in any capacity. In fact, it can instead lead to worsened sugar cravings as you ingest high amounts of artificial sweeteners. “Some sources suggest that diet soda may increase sugar cravings. This is believed to be due to triggering sugar receptors, however, research did not confirm this hypothesis yet,” notes Doebrich.
Although this has yet to be scientifically backed, there’s undeniable evidence that ingesting highly processed foods on a regular basis can prove to be a deficit to your overall health, and diet soda is no exception.
Digestive Issues, Discomfort, And Weight Gain
The potential downsides to drinking the lower-calorie alternative don’t stop at sugar cravings; you may actually be putting your gut health at risk as well when regularly consuming diet soda to get your sugar fix. “Another suspected outcome of drinking excessive amounts of diet soda are changes in the gut microbiome, which have negative health outcomes,” adds Doebrich.
That's right: diet soda has been shown to cause digestive issues due to the artificial sweeteners used in the drink. “For some people, who are sensitive to the sweeteners used, it may cause gastrointestinal discomfort," Doebrich warns.
Murphy concurs: "The artificial sweeteners in these drinks are gut disruptors, which decrease the good bacteria in our guts and increase the bad ones," she says, explaining that "when these bad bacteria are present in the gut, we get more gas and bloating."
The carbonation that makes this refreshing drink fizzy is another major culprit of gas and bloating. "Keep in mind that drinking a lot of carbonated beverages may also cause gastrointestinal discomfort, independent of the sweeteners,” Doebrich says. Murphy explains that this is because "carbonated beverages contribute to bloating by trapping gas in the intestines." Yikes!
As with any other food or drink deemed to be unhealthy, moderation is key and how much diet soda you’re drinking will ultimately determine the effects it can have on your body. Naturally, drinking soda on the occasion won’t cause any real harm to your body, but studies have revealed that those who drink excess amounts of diet or regular soda are at a higher risk of developing metabolic syndrome and even type II diabetes.
Another study showed that regularly drinking diet soda “is associated with long-term increases in waist circumference.” Because it’s marketed as a ‘diet’ food, it can be deceiving but there’s actually nothing healthy about drinking this soda variation.
What To Drink Instead
Taking care to consume less nutritious food and drink in moderation will make the most difference in creating a healthy and balanced diet, and while diet soda is not great for you it will not completely destroy your body if drank on the occasion. That being said, if you’re making soda or diet soda a daily habit, you may be at risk for increased sugar cravings, GI issues, and even the potential for metabolic syndrome and weight gain.
For the good of your body in creating healthy habits that help you to work towards your goals, only having diet soda as a treat will preserve your well being while still allowing you to enjoy beverages you love.
If you're looking for a drink that can still hit the spot without putting your body and waistline at risk, Murphy suggests giving infused what a try. "People trying to give up soda or diet soda should try adding flavor to plain water by infusing with fruits, such as lemon, orange or berries, and/or herbs and spices, such as mint, ginger, or sage," she concludes. Sounds delicious!
