Wednesday, January 19

8 dangerous effects of drinking too much diet soda

Let’s be honest drinking soda will never be a healthy habit. However, it is a fact that they are extremely refreshing and attractive beverages that many people around the world love to consume. With the main objective of taking care of the line, the consumption of sugar and calories, fans of soft drinks bet on the light versions. While being calorie-, sugar- and carbohydrate-free they may seem like a healthy alternative to regular sugar-laden soft drinks, diet sodas are not harmless as it seems, especially in cases where you drink several servings a day.

Remember that soft drinks are highly processed drinks, in the specific case of light alternatives they may contain a wide range of additives, chemicals, flavors and artificial sweeteners that deteriorate health in many ways. Although they save us calories, their high content of artificial elements is related to effects on digestive, intestinal, mental and physical health. Based on this, we undertook the task of collecting 8 of the worst side effects associated with recurring diet soda intakeIt is worth mentioning that they usually occur in the short, medium and long term.

1. Effects on intestinal health

By now we all know about the close relationship between a healthy microbiome (the community of beneficial bacteria in the digestive tract) and overall health. There is currently some research suggesting that artificial sweeteners found in diet sodas could negatively affect the gut microbiome. The gut microbiome plays a key role in many aspects of health, including immune function, nutrient absorption, heart health, mood, brain function, and more. According to a small study involving 7 people, they found that the artificial sweetener saccharin impaired blood sugar control and it caused imbalances in gut bacteria among 57% of the participants. Another interesting reference found that acesulfame K (Ace-K), another type of artificial sweetener in some types of diet sodas, negatively affects the composition of the gut microbiome. T

2. Erodes tooth enamel

Although diet soda doesn’t contain sugar like regular soda, it is very acidic and can seriously affect teeth when you drink plenty of it regularly. According to a recent study, regular and diet sodas will significantly affect the roughness of the tooth enamel surface, indicating that both can contribute to tooth erosion. Another study showed that due to their acidity, diet sodas can damage the enamel surface. However, damage to tooth enamel due to acidity is not the same as an increased risk of cavities due to the sugar content of regular sodas. Regular soda consumption in teens has also been proven to be one of the worst eating habits for a healthy weight and poor oral health in adult life.

3. They are related to headaches

For some people, regularly drinking diet soda each day could cause headaches What are the reasons? According to medical and nutritional experts, this may be due to certain artificial sweeteners found in diet sodas, such as aspartame. According to some research, aspartame is linked to several side effects when consumed in large amounts: headaches, migraines, and irritability. In addition, there are references in which it has been found that caffeine, which is present in some diet sodas, could cause headaches in some people who are more sensitive to this substance.

4. Decrease bone density

Diet soda contains several compounds that can negatively affect bone health and lead to bone loss: caffeine and phosphoric acid. It is well known that there are stages of life in which we are more prone to weak bones, such is the case of menopause and old age. Based on this, there is a study in which it was shown that among women, drinking regular and diet cola was related to a decreased bone mineral density, a condition that could increase the risk of osteoporosis and bone fractures. Another study that included more than 17,000 adults found that people who consumed soda regularly had a higher risk of bone fractures for 5 years. OROne of the most relevant references is a large study carried out in postmenopausal women which showed that each serving of soft drink (both regular and diet), per day was associated with a 14% higher risk of hip fracture.

5. They can affect heart health

There are numerous scientific references that support the negative consequences of a high consumption of diet carbonated drinks and a increased risk of developing long-term heart problems. A study in 59,614 women showed that drinking at least 2 diet drinks per day was associated with an increased risk of heart problems and death from heart disease over a 9-year period. Other previous studies have also shown that regular intake of diet sodas could be related to an increased risk of stroke. Last but not least, diet sodas have been linked to a increased risk of metabolic syndrome, which is a group of conditions that can increase the development of heart disease, stroke, and type 2 diabetes.

6. Activate cravings for sugary foods

Although diet sodas are alternatives that do not provide calories or sugar, that does not mean that they are healthy and much less beneficial. Artificial sweeteners in soft drinks have been shown to have the same effect on the food reward pathway in the brain as regular sugar, which could lead to increased hunger and food intake. In such a way that experts point to diet sodas as responsible for increasing cravings and dependence on sugar, they activate the desire for desserts, sweets, pastries and ice cream. This leads to an increased risk of being overweight and obese.

7. Believe it or not, they could cause weight gain

Although these types of drinks are usually the alternative created to take care of weight, scientists have found mixed results on diet soda consumption and weight gain. The solid benchmarks: A study of 749 older adults found that those who drank diet soda regularly tended to have greater increases in abdominal fat over a 9-year period, compared to people who did not consume diet soda regularly. However, another study that included 2,126 people showed that drinking at least 1 soda per day was associated with an increased risk of metabolic syndrome. Additionally, drinking diet soda was associated with increased abdominal fat. On the other hand, some studies have found no association between diet sodas or artificial sweeteners and body weight. While there is a lot of research work to be done, let’s be clear, sodas will never be part of a healthy diet that leads to optimal weight and health in the long term.

8. Increase the risk of type 2 diabetes

Although diet sodas contain no calories or carbohydrates, some research has found that they are associated with an increased risk of type 2 diabetes. As suggested by a study involving more than 2,000 men, it showed that drinking diet soda regularly was associated with a increased risk of developing type 2 diabetes over a 7-year period. Similarly, a study in 61,400 women showed that regular consumption of artificial sweeteners was linked to an increased risk of developing type 2 diabetes in the long term. Another reference that is quite significant, found that a high consumption of artificial sweeteners increases the likelihood of developing insulin resistance. As a side note: the hallmark of type 2 diabetes, insulin resistance is a condition in which the body’s ability to use insulin to transport sugar from the bloodstream to cells efficiently is seen affected, which leads to increased blood sugar levels.

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