Is Diet Soda a Healthy Choice?

For health-conscious people, choosing diet soda instead of regular seems like a better choice. No calories, no sugar, no problem, right? “Wrong,” says Jacob Wolf, ND, LAc, naturopathic physician at University Hospitals Connor Whole Health. “Although diet soda doesn’t contain sugar, the artificial sweeteners, flavor enhancers and other chemical additives can be harmful to your health.”

Studies have shown that even one or two diet sodas a day can have negative health effects. If regularly consumed in larger amounts, the harmful effects of diet soda are multiplied, potentially increasing the risk for a variety of serious health problems, including:

Diabetes & Metabolic Syndrome. Studies have shown a link between diet soda and an increased risk for metabolic syndrome, a cluster of symptoms that may include low levels of HDL (good) cholesterol, high blood sugar, increased belly fat, high triglycerides and high blood pressure. Metabolic syndrome greatly increases the risk of developing type 2 diabetes.

AFib & High Blood Pressure. Studies show that drinking just one diet soda per day may increase the risk of cardiovascular problems including AFib (irregular heartbeat) and high blood pressure.

Weight Gain & Disrupted Hunger Signals. The artificial sweeteners in diet soda trigger the same response in the brain as real sugar. The moment "sweetness” is detected, it signals the body to release hormones to process the sugar. And because diet soda is hyper-sweetened, it can trigger cravings for more sweet, high-calorie foods leading to weight gain and belly fat in particular.

Dental Problems. Diet sodas often contain phosphoric and citric acids which can erode tooth enamel. Weakened tooth enamel can lead to tooth sensitivity, pitting of the tooth’s surface and changes to the color of the teeth, giving them a chalky appearance.

Headaches. People who are prone to migraines may be more likely to get headaches after consuming artificial sweeteners, such as those found in diet soda.

Changes in Bone Density. Diet soda contains phosphorus, which may decrease bone density and increase the risk of osteoporosis, especially in older adults.

Stroke & Dementia. The consumption of artificial sweeteners like aspartame, has been linked to an increased risk of neurological problems like stroke and dementia.

Gut Health. Some studies suggest that artificial sweeteners may disturb the balance of bacteria in the digestive tract, called the gut microbiome. Saccharin and sucralose in particular have been shown to dramatically alter healthy bacteria levels in the gut and may affect blood sugar control. Changes in the microbiome caused by artificial sweeteners may also inhibit some aspects of the immune system’s ability to respond to infections.

Kidney Disease & Kidney Stones. Excessive soda consumption, diet or regular, may increase the risk of chronic kidney disease and the formation of kidney stones.

Nonalcoholic Fatty Liver Disease (NFLD). Research has established a strong correlation between diet soda and NFLD, which affects up to half of people.

Thyroid Function. Some studies have found that drinking diet soda can cause the thyroid gland to work less efficiently, potentially leading to increased fat storage and weight gain.

Joint Pain. The artificial sweeteners in diet soda can trigger an inflammatory response in the body and may worsen joint pain.

Healthy Alternatives

“Even though drinking a moderate amount of diet soda isn’t likely to hurt you, it has no nutritional value and offers no benefit to human consumption” says Dr. Wolf. “It’s better to quench your thirst with healthier alternatives like water, seltzer and unsweetened tea or coffee.”

“If you choose to occasionally indulge in soda, it’s better to choose one made with real sugar instead of diet versions with all the chemicals and additives. As always, moderation is key.”

Dr. Wolf also cautions people to be mindful of popular “natural” sodas made with newer sugar alternatives. Stevia and agave may trick the body into wanting more, and the sugar alcohol erythritol has been linked to an increased risk of heart attack, stroke and blood clots.

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The clinical dietitians and whole-health practitioners at University Hospitals can help you develop an eating plan that is both nutritious and safe for your whole family.