From Fat Joe and Ben Affleck to President Donald Trump and former President Bill Clinton, a lot of us love diet soda. In fact, research shows Americans guzzle billions of gallons of diet drinks each year. Which means we should probably be asking “how much is too much?”
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What are the concerns?
According to the Mayo Clinic, “it’s not known if drinking diet soda every day is harmful,” and “the evidence on diet soda’s health effects isn’t clear.”
However, there are concerns related to Diet Coke and other “diet beverages” due to their lack of nutrients. Their “diet” nature, or the artificial sugars that give them their taste, also create unique concerns, per some experts.
“They stimulate sweet taste receptors, priming the body to expect calories,” explained Vanessa Rissetto, a registered dietitian and CEO and co-founder of Culina Health, as cited by The Huffington Post. “Over time, this mismatch can diminish insulin sensitivity, making it harder for the body to regulate blood sugar.”
Susan Swithers, a professor of psychological sciences at the Purdue University College of Health and Human Sciences quoted on the subject by CNN in 2018, described the affect of aspartame, a popular artificial sweetener, as “teasing.” Since Diet Coke debuted in the 1980s, its recipe has included aspartame. Other artificial sweeteners in diet beverages include sucralose, saccharin, acesulfame potassium, stevia and monk fruit.
While Rissetto said these sweeteners are safe in “normal amounts,” another expert cited by HuffPotst – Dr. Adam Perlman, chief medical officer at Pendulum Therapeutics – said none of them could be considered “healthy” and noted that they can impact gut bacteria. A change in gut bacteria can in turn influence how the body manages sugar.
“Even without sugar, several cans a day have been tied to higher risks for type 2 diabetes, heart disease and stroke,” Perlman said. “Over time, high intake may be linked to weight gain, heart problems and blood sugar issues.”
People who experience changes to gut bacteria and insulin resistance might also experience systemic inflammation. Rissetto said that inflammation is a “core mechanism in heart disease.”
That “teasing” quality that Swithers mentioned can also lead people to consume other sugary foods to get the caloric energy spike promised but not delivered by the artificial sweeteners. Additionally, those who consume a lot of diet soda should be aware that, though it isn’t filled with sugar it is still acidic and can still contribute to tooth erosion. There’s also the impact of caffeine, including potential heart issues, to watch out for.
So, how much should we drink?
Now that we’ve gone over some of the potential risks of drinking Diet Coke and similar drinks, we’ll also address some of the reasons people keep reaching for it. As of 2021, Newsweek said Diet Coke was the most popular soft drink in the nation, second only to the original, sugary Coca-Cola recipe.
“The Coca Cola company is not happy with me – that’s okay, I’ll still keep drinking that garbage,” said Trump – known at one point to drink around a dozen Diet Cokes a day, per The New York Times – in an X (then Twitter) post from 2012.
From 2009 through 2010, about one fifth of the U.S. population consumed diet drinks on a given day, according to the U.S. Centers for Disease Control and Prevention. The Mayo Clinic noted that they don’t present as much of a tooth decay risk as sugary sodas and they can help with weight management and blood sugar levels. Still, it noted that they don’t seem to help people lose or maintain weight over a long time.
“If I need a soda, diet soda’s probably the way to go... but switching to diet soda doesn’t constitute a lasting health strategy,” said Andy Larsen of the Salt Lake Tribune in a recent piece exploring the potential benefits of switching to diet while watching Utah Jazz games.
Experts seem to agree that regularly consuming a dozen, or “30 to 40 a day” as Fat Joe described his Diet Pepsi habit, might not be the best health choice. Having around one a day or a few a week is likely a better compromise.
“I’d say treat it as an occasional drink, not your main source of hydration.” said Rissetto. “One a day is fine for most people, but a few a week is even better. Mix it up with water, sparkling water or unsweetened drinks so you’re not relying on it.”
UCLA Health had a similar recommendation: “When it comes to drinking diet soda, we think it’s wise to err on the side of caution. Rather than consume it daily, save it for an occasional treat. Many people find that it’s the bubbles as much as the sweet taste that they crave. That makes the many varieties of fizzy water that are now available a viable option.”
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