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Off late, a lot of discussions, arguments and data has been put forward by renowned coaches and doctors about the consumption of diet soda for the human body.
Majority of the influencer gang promotes dangers of diet sodas with claims as big as causing cancer, while few of the coaches have normalized the consumption of these beverages.
This has led me to deep dive into the topic and understand what the research says whilst also provide you with information from experience being a diet soda consumer myself.
Ingredients in Diet Soda or Zero Soda:
Whenever you see a commercial online or on TV or you see a soda can in the market, the first thing you notice is that it says" no calories" and "zero sugar" which is true. I mean it isn't literally zero calories because it has like the bare minimum of 4-5 kcal which is negligible but aren't you intrigued to check what is it that is causing a hoopla out there in these drinks that people are literally scared of them.
Here is a list of the major ingredients:
1. Carbonated water :
This is water + CO2
2. Color (Caramel E150d):
Used for over 150 years as food color. No adverse effects noted(Pubmed)
3. Sweetener (Aspartame + Acesulfame Potassium (Ace K) (130-160mg in 350ml drink)):
•More than 100 studies done supporting their safety (FDA)
•Recommended daily dose – Aspartame (50mg/kg bodyweight)+Ace K (15 mg/kg bodyweight)
•For a 70kg person, the recommended daily dose of both should be 4.6 gram(FDA) as against 160mg present in the diet drink.
4. Acids (Citric acid, Phosphoric acid):
Sharp acidic flavor
5.Potassium Benzoate:
Preservative. Prevents mold/bacteria
6. Caffeine:
46mg present in diet coke (coca-colacompany.com) in 350ml as against one cup of coffee, 95mg and FDA daily recommended caffeine dose is <400mg.
All in all these are the what you consume when you enjoy your can of diet soda.
However, there have been some claims made by fitness influencers, nutritionists and even physicians with respect to these ingredients like Aspartame, Ace K, even the acids present in the beverage that people claim to cause severe diseases and disabilities in humans.
Claims and Counter claims:
•Tooth damage – People claim that the acidic nature of these beverages causes tooth decay . However, studies have shown that the acidic danger on tooth enamel was lower than the dangerous limit as per Pubmed analysis.
•Toilet cleaners – Some influencers and even physicians have made claims that one can clean their toilets and tiles with flavored soda. While some articles indicate better alternatives, the whole point it that your stomach isn’t a commode, so this is not an apple to apple comparison.
•Gut microbiome – Thee have been articles and videos of people indicating damage to gut bacteria with consumption of diet soda. But, studies have shown that only Saccharin and Sucralose have been shown to change gut bacteria, but more study is needed. Both are not present in diet sodas which are made out ot Aspartame and Acesulfame Potassium.
•Cancer - No study suggests a direct link with cancer. However, anything and everything can be linked with cancer in some or the other way (Pubmed).
•It makes you hungry – It is rather the opposite. Studies show that diet sodas increase satiety (fullness) and thus helps control appetite (Pubmed) esp. during a weight loss phase where you are trying to reduce overall calories.
My Verdict on Diet Soda:
When consumed within FDA daily limits, it is ok to have diet sodas as a refreshment drink if you enjoy it. Esp. when trying to lose weight, the sweet flavor and no calories is a perfect way to satisfy your sweet tooth and still not add a ton of calories.
Studies have also shown a relation of diet sodas as an appetite suppressant when consumed pre-meal.
Always be wary of the claims that fitness influences and film actors make and always do your own research before blindly following anyone.
Of course, there is no mandate that one must drink diet sodas.
References:
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