Are diet sodas really bad for you?

You may have heard about the potential dangers of diet sodas due to their sweetener content, especially aspartame. Does this mean you should avoid diet sodas completely because they are very harmful as a beverage option? I'll tell you about it in this article.

Many soft drinks on the market are diet because most of them have no calories or sugar. However, research into the long-term effects of these beverages has been contradictory so far. We only found one new study on their effect on weight and health that may shed some light on this controversial topic.

Artificial sweeteners

One of the most widely used sweeteners is Acesulfame potassium (ACE-K), which is usually mixed with aspartame due to its bitter taste. So far, according to the FDA, Acesulfame potassium is considered safe for human consumption; in fact, the acceptable daily intake of this additive is 15 mg/kg body weight. To exceed this limit, a person would need to consume more than 20 cans of soda in a day.

Despite this being the case according to the FDA, some research has found that ACE-K, like many other artificial sweeteners, can interfere with appetite. This translates into weight gain and problems with blood sugar regulation.

For now, there is not enough evidence to determine with certainty that ACE-K is dangerous to human health in the long term when consumed in normal doses.

Aspartame has also been investigated in great detail, but there is still much controversy with the results. A 2013 review found that at levels below 40 mg/kg of body weight per day or the equivalent of 19 sodas daily, it did not influence people's health.

Do artificial sweeteners cause Alzheimer's or stroke?

A 2017 study published in Stroke evaluated the connection between sugar intake and artificially sweetened beverages on the risk of stroke and dementia. The study lasted 10 years, and variables that may be related to these diseases, such as physical activity and smoking, were determined. Researchers concluded that the intake of artificially sweetened beverages is associated with a higher risk of dementia, stroke, and Alzheimer's.

However, these types of studies are observational, which means they follow a group of people over a period of time to see what happens to their health while collecting information about their diet and lifestyle patterns.

These types of studies, while they can provide information and potential results, are not conclusive because they do not actually prove causality.

Do artificial sweeteners in sodas make you gain weight?

There are several observational studies that suggest artificial sweeteners may increase cravings and desires for high-sugar foods. This is due to their impact on appetite-regulating hormones, which can lead to weight gain.

Others have found that artificial sweeteners can promote insulin resistance and inflammation, and therefore weight gain.

However, none of these connections have been shown to be a direct cause of weight gain, so these studies are not conclusive.

Other studies conclude that overall sugar reduction in the diet, even if replaced with artificial sweeteners, helps reduce overall calories, which helps people lose weight.

The problem is that when people consume these types of products, they compensate with more high-calorie foods, and this can lead to weight gain. In addition, at the digestive level, they can increase intestinal sugar absorption, even if they don't contain sugar, if you combine them with other types of foods, especially carbohydrates (article).

Studies show that high consumption of sweeteners can cause changes in the microbiota. The microbiota is made up of bacteria that live in our intestines, and if we destroy our intestinal flora, we may digest food worse.

So, are sodas bad or not?

• We must control their consumption; ideally, they should be drunk occasionally to learn to enjoy the taste of food.
• It is certainly a good option for those who want to control their weight and occasionally have a sweet craving, and in moderation, it will not harm health.
• The idea is not to be extremist. It cannot be an "everyday" drink, but it can be consumed without any problem in moderation.