Is Zero-Sugar Soda Actually Better?
The soda aisle at the grocery store has become increasingly overwhelming. Diet soda, zero-sugar soda, regular soda and a rising popularity in alternative sodas—what’s the difference? Are any of them better for your health? Zero-sugar soda and diet soda both contain artificial sweeteners and additives to mimic the taste of the real thing. While diet soda is designed to have a lighter flavor, the health impacts of both are relatively similar. Research suggests that these zero-sugar sodas may actually negatively affect your health.
Health Impact - How Artificial Sweeteners Affect Your Body
One of the most common artificial sweeteners used in the food industry today is aspartame, which is 200 times sweeter than real sugar. Long term exposure to artificial sweeteners, such as aspartame, could lead to permanent damage to your body. The digestion of aspartame results in the production of methanol, aspartic acid, and phenylalanine. In large amounts, these metabolites can be harmful, potentially leading to liver damage, neurochemical changes in the brain, and increased free radicals, which can damage cell membranes over time (1).
Weight Gain - How Sweeteners Influence Your Eating Habits
It’s confusing; terms like ‘diet’ and ‘zero-sugar’ should imply it’s better for you, and help you lose weight, right? However, studies have shown that may not always be the case. When you eat something sweet, it triggers your brain to release dopamine. This feel-good chemical will urge you to continue to eat more sweet things, which can ultimately lead to weight gain. A study found that obese individuals who switched to zero-sugar soda were likely to consume more calories than obese individuals who drank regular soda. Those who drank zero-sugar beverages had a higher BMI than their counterparts (2).
Healthier Alternative - Smarter Choices for Your Next Sip
If you wish to improve your overall health, the best option is to put down the soda altogether. However, if you can’t resist the craving for something sweet and carbonated, there are healthier alternatives gaining popularity. These alternative sodas often use natural sweeteners like monk fruit or stevia instead of artificial ones. They also tend to have fewer calories and contain healthier ingredients, such as apple cider vinegar, while being free of artificial coloring and additives. Another healthier alternative is sparkling water flavored with natural fruit juices.
The debate around artificial sweeteners like aspartame continues to evolve as research advances. While zero-sugar sodas may seem like a healthier alternative due to their reduced sugar content, they are not ideal for long-term health and weight loss. For better overall health, your best choice will always be drinking water or 100% natural fruit juices.
If you’d like personalized guidance on your health goals, consider consulting a Medical Nutrition Therapist. You can download this PDF and ask your primary care provider to refer you to a Medical Nutrition Therapist at UNC Health Appalachian.
References
(1) Cleveland Clinic. Is diet soda bad for you? 2023.
https://health.clevelandclinic.org/3-reasons-you-should-kick-your-diet-soda-habit
(2) NIH. Aspartame—True or False? Narrative Review of Safety Analysis of General Use in Products. 2021.
https://pmc.ncbi.nlm.nih.gov/articles/PMC8227014/
