10 Reasons You Should Avoid Diet Soda & 10 Healthier Alternatives to Drink
Ditching the Bubbles
You might think diet sodas are healthy, but research doesn't always paint a perfect picture. In fact, the artificial sweeteners used in them can spike your blood sugar levels all the same, and can make you just as addicted. Finding ways to quit? Here are 10 reasons why you should ditch diet soda—and 10 healthier alternatives to enjoy.
1. Higher Risk of Heart Failure
While diet soda is often marketed as far healthier than regular soda, studies have shown that this isn't always the case. In fact, research suggests that people who drink diet soda at least once or more a day are more likely to have heart failure, such as from stroke, heart attack, or vascular diseases.
2. Linked to Weight Gain
Though labeled as "diet" soda, these low-calorie alternatives may actually contribute to weight gain. Some research suggests that the artificial sweeteners used in these drinks may make you crave more high-calorie, fatty foods, leading to an increased risk of developing obesity.
3. Higher Risk of Dementia
A 2017 study that followed more than 3,000 older adults for 10 years found that those who drank one or more artificially sweetened beverages a day were three times more likely to have a stroke or develop dementia. While this doesn't point to a direct causation (i.e., drinking diet soda isn't going to cause you to have dementia), it does show a correlation, meaning you should still be careful.
4. Associated with Sugar Cravings
Artificial sweeteners can be 200 to 700 times sweeter than table sugar. Some research has also shown that our brains react to it the same way we do with regular sugar, and could even make food more palatable. Because of this, it could increase your sugar cravings and dependence, and make it more difficult to curb your intake.
5. Cause Gut Issues
Artificial sweeteners in diet sodas may also disrupt your gut microbiome, killing off the beneficial bacteria needed for nutrient absorption, proper immune function, heart health, and more. Some research has even shown that our bodies may not be able to tolerate artificial sweeteners, and they may even induce glucose intolerance in some people.
6. Cause Insulin Confusion
It was once thought that artificial sweeteners wouldn't trigger insulin release as they don't contain any sugar. But as it turns out, this process still occurs for some sweeteners. Sucralose, for example, may spike both insulin and blood sugar levels, which could lead to insulin resistance and the development of type 2 diabetes over time.
7. Decrease Bone Density
Both diet and regular sodas may have a negative effect on bone health. They also both contain phosphoric acid, and drinking too many over time can decrease calcium absorption, leading to weakened bones. High levels of caffeine intake may also contribute to an increased risk of osteoporosis.
8. Linked to High Blood Pressure
Those who drink diet sodas regularly may have an increased risk of developing high blood pressure. This is because people who drink artificially sweetened beverages may eventually become overweight, which is a risk factor for developing hypertension.
9. May Contain Carcinogens
While artificial sweeteners like aspartame have mixed conclusions on whether it's considered a carcinogen, the link isn't strong enough to say that drinking diet sodas could lead to a higher risk of developing cancer. However, it's still best to consume these beverages in moderation.
10. Linked to Type 2 Diabetes
Ironically, regular consumption of diet soda can increase your risk of developing type 2 diabetes. This is because these beverages can still spike your blood sugar and insulin, which can eventually lead to insulin resistance.
If you're looking to cut down your consumption, you might be wondering: What are some healthier alternatives to diet sodas you could drink instead? Here are 10 beverages to enjoy:
1. Flavored Water
Whether you'd like to buy water that's already been flavored or you'd prefer to infuse natural additives yourself at home, flavored water makes a great pick. In fact, something as simple as lemon water offers plenty of benefits, from boosting your vitamin C intake to aiding digestion.
2. Herbal Tea
A steaming cup of green tea can do the trick, but if you prefer something that packs a bigger punch, try herbal varieties.
Chamomile, ginger, hibiscus, rooibos, and more are all great teas to try. Each offers different health benefits, so make sure to research which one suits you and your lifestyle best.
3. Coconut Water
Coconut water also provides ample health benefits. Not only is it a relatively low-calorie drink, it can also support heart health, prevent kidney stones, and may even help lower blood sugar levels in those living with diabetes.
4. Sparkling Water
If you just can't give up the bubbly drinks, switch to sparkling water instead. You can infuse natural flavors, like lime or lemon, into your beverage for an extra bite to it, but it can be consumed on its own. Keep in mind that if you decide to add syrups or other artificial ingredients, it'll change its health profile.
5. Kombucha
Kombucha is a type of fermented tea that's rich in probiotics—live bacteria that are good for the gut. Drinking it regularly can also help protect your heart and liver health, and research also suggests it may prevent the growth of cancerous cells.
6. Iced Tea
Don't be confused—we don't mean the kind of iced tea that's packed with sugar and other artificial additives. If you prefer cold over hot, try adding ice cubes to your favorite herbal tea.
You can even squeeze a bit of citrus into it for extra flavor.
7. Smoothie
Prefer something more filling? Make a smoothie! There are plenty of nutritious ingredients you can add into your cup, from leafy greens and juicy fruits to superfoods like chia seeds. If you're looking for a bit more protein, make a protein shake instead.
8. Natural Fruit Juice
Instead of buying packaged juice from the store, which often contains natural and added sugar along with other additives, make it at home. As long as you have a juicer or blender, you can easily make a refreshing glass of orange or pineapple juice.
9. Homemade Lemonade
Speaking of making your own drinks at home, why not make some lemonade while you're at it? Boxed kinds you find at your local supermarket can contain high amounts of sugar, so making it yourself allows you to have full control over how to keep it healthy.
10. Black Coffee
If you're still craving caffeine, have some plain black coffee. Leaving out creamer, syrups, and other ingredients keeps your cup of Joe low-cal, which is especially great for those who are managing their weight and overall health.
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