Diet drinks are popular all over the world. They are particularly popular among people who want to lose weight or reduce their sugar intake. They have popularised very recently with people who have jumped on the ketogenic diet, banting diet and other low-carb, low-sugar lifestyles.
Manufacturers replace the sugar in diet drinks with artificial sweeteners:
- Aspartame,
- cyclamates,
- saccharin,
- acesulfame-k
- sucralose.
Most of your favourite sugar-sweetened beverages have a ‘diet’ version.
In the 1950s, the market introduced diet drinks. People with diabetes prefered it as a healthy alternative that didn’t spike their insulin. Despite these drinks being sugar-free and without calories, Healthline says that the health effects are controversial.
Low on calories and no nutritional value.
Diet drinks consist of carbonated water, artificial or natural sweeteners, colour flavours and food additives. It usually has few to no calories, and nutrition is lacking.
Not all sodas are low in calories or sugar-free, specifically ones with artificial sweetener. Every individual brand has a different recipe for their diet drink, but there are common ingredients.
Certain acids are common in diet drinks, including citric, malic and phosphoric acid. The acid adds tartness to the beverage. Colours in the diet drink include carotenoids, anthocyanins and caramels.
Preservatives help diet drinks last longer at supermarkets. Many diet drinks contain caffeine. Vitamins and minerals are advertised in some diet drinks to come off as a healthier alternative.
Weight loss effects are conflicting.
Research via Healthline suggests that weight loss is not as straightforward as it seems with diet drinks. Observational studies claim that artificial sweeteners and large amounts of diet drink intake can increase your chance of obesity and metabolic syndrome.
Scientists are suggesting that diet drinks increase your appetite. It stimulates your hunger hormones and alters your sweet taste receptors. Diet drinks may also trigger dopamine responses in your brain.
More high-quality research is needed. It will determine the actual effects of diet drinks on weight loss.
Diabetes and heart disease link to diet drinks
Doctors have linked diet drinks to type 2 diabetes and heart disease via several studies. Apparently, one serving of an artificially sweetened beverage per day may increase your chances of type 2 diabetes by 8-13%. Women who drink artificially sweetened drinks daily are at a higher risk of developing type 2 diabetes.
Are there side effects?
Diet soda may not have sugar or calories, but it does contain phosphorus. Phosphorus, when consumed in bulk, can lead to the deterioration of bone density with age. It can also heighten the risk of osteoporosis in men and women.
This is not likely to happen after one or two diet drinks. However, it’s possible if your diet drink intake is more than the amount of water you drink.
Carbonation and artificial sweetener content in diet drinks can cause gas, bloating, an upset stomach and water retention. It minimises the number of healthy bacteria in your gut and alters the microbiome. This may feel like you are gaining weight, retaining water or getting sick.
Drinks that can help you lose weight
Besides water, green tea is helpful when you want to shed a few pounds. The antioxidants and caffeine in green tea help to release water weight. Green tea contains an oxidant called epigallocatechin gallate, which breaks down excess fat in the body.
Fennel water reduces indigestion. Indigestion can contribute to weight gain. Fennel seeds will help you maintain a healthy gut and make it easier for you to process food.
Apple cider vinegar contains high amounts of acetic acid. This ingredient can improve your metabolism, decrease insulin levels and curb any cravings. Some apple cider vinegar added into your drinks will help you feel fuller for longer.
Vegetable juice is a great low-carb drink. Vegetables contain vitamins and nutrients which contribute to your overall health. Vegetable juice may help you lose weight as vegetables contain a lot of fibre. Fruit juice has sugar, but vegetable juice keeps the hunger urges away.
There has been a lot of conflicting evidence when it comes to researching diet drinks. This may be because most of the research is observational.
Diet drinks do not add nutritional value to your diet.
Soda replacements to lose weight
There are loads of alternatives to ordering a soft drink – full sugar or diet!
Sparkling Water
Most people choose soft drinks for the carbonation – soda water or sparkling water is just as refreshing and much healthier for your body, teeth and stomach.
Sparkling water comes in a load of flavours with much less sugar and sugar alternatives than diet soda.
Add a few vitamins to your drink by cutting up some fresh fruits, herbs, and even veggies to add in, suggests SodaStream. The possibilities here are endless. You can experiment and create as much as you like.
Freshly Squeezed Lemonade
A summer favourite, freshly squeezed lemonade can be a delicious alternative to soda when made with a dash of cane sugar and agave nectar. The citrusy and refreshing flavour may be all you need to wipe away memories of fizzy sodas from your taste buds.
Kombucha
A recent introduction to the American market from Asia, Kombucha is a fermented health drink as energizing. Its flavour may not be for everyone, but it contains little to no sugar and has probiotics that can help improve gut health.
Coconut Water
Coconut water is packed with potassium carbohydrates. It really is a good alternative if you crave something more than just flat, tasteless water.
The Medical Society is passionate about proper health and nutrition for both children and adults. The Medical Society covers you and your family for whatever unforeseen illnesses may come your way, offering affordable healthcare for adults.
Starting from R99 a month, members receive unlimited nurse-room visits, as well as dietary advice from professionals.
