If you’re a fan of diet soda, you might want to pay attention. While it’s easy to see diet sodas as a healthier alternative to sugary drinks, recent revelations by Dr. Saurabh Sethi, a California-based gastroenterologist, shed light on why they might not be as safe as you think. With over two decades of medical experience and training from Harvard and Stanford, Dr. Sethi has highlighted several hidden risks associated with diet soda consumption. So, what exactly are these risks, and why should you reconsider that fizzy drink?
The Rise of Diet Soda: A “Healthier” Alternative?
Why People Choose Diet Soda
Diet sodas have gained immense popularity over the years. With claims of fewer calories and no added sugar, they appeal to those seeking weight loss or blood sugar control. It’s easy to see why diet soda seems like an innocent choice—after all, no calories, no guilt, right?
But Is It Really Healthier?
Despite its zero-calorie allure, diet soda is not without its downsides. The artificial sweeteners that replace sugar may have unintended health impacts. Dr. Sethi recently shared his insights in a viral TikTok video, outlining four major risks that diet soda drinkers should be aware of.
1. Increased Risk of Heart Attack and Stroke
Women Are at Greater Risk
The first alarming finding Dr. Sethi highlighted is that women who drink two or more diet sodas daily have a significantly higher risk of heart attack and stroke. This claim is backed by a 2019 study conducted by the American Heart Association and the American Stroke Association.
@doctorsethimd Doctor Sethi : Are Diet Sodas Better Than Regular Sodas? 🥤🤔 #drink #medical ♬ Rockin – Chris Alan Lee
How Artificial Sweeteners Affect the Heart
The study found that women over 50 who regularly consumed diet sodas faced a heightened risk of heart disease, even if they had no prior history of heart conditions or diabetes. Artificial sweeteners can alter the body’s metabolism, leading to increased blood sugar levels and fat accumulation around the heart, thereby increasing the risk of cardiovascular events.
2. Impact on Kidney Health
The Role of Phosphorus in Diet Soda
Another major concern raised by Dr. Sethi is the effect of diet soda on kidney health. He explained that the high phosphorus content in diet sodas can contribute to chronic kidney disease. While phosphorus is essential for bone health, excessive levels can strain the kidneys, leading to long-term damage.
Why Kidneys Are Vulnerable
Your kidneys are responsible for filtering waste from your blood, and they work hard to maintain the right balance of minerals. Regular consumption of diet soda may put additional pressure on these vital organs, especially if consumed in large quantities. For individuals already at risk of kidney disease, cutting down on diet soda can be crucial.
3. Disruption of Gut Health
Diet Soda and the Gut Microbiome
Dr. Sethi also touched on diet soda’s potential to disrupt gut health. The gut microbiome, which is made up of trillions of beneficial bacteria, plays a critical role in digestion, immunity, and overall well-being. According to Dr. Sethi, artificial sweeteners found in diet sodas can negatively impact insulin sensitivity and disrupt the balance of gut bacteria.
It might be time to switch to water. Credit: Virojt Changyencham/Getty
Why a Healthy Gut Matters
An imbalance in the gut microbiome can lead to digestive issues, weakened immunity, and even mood disorders. Artificial sweeteners like aspartame and sucralose, commonly used in diet sodas, can alter the diversity of gut bacteria, making the body more susceptible to diseases. Maintaining a healthy gut is key to overall health, and cutting down on diet soda could be a positive step in this direction.
4. Diet Sodas Can Increase Appetite and Cravings
The Paradox of “Zero Calories”
You might think that drinking diet soda helps curb your appetite, but research suggests the opposite may be true. Dr. Sethi pointed out that diet sodas can increase cravings for high-calorie foods, making it harder to control your appetite. This is because artificial sweeteners can trigger stronger neural reward responses in the brain, similar to sugar.
Sucralose and Appetite Stimulation
A 2021 study published in JAMA Open Network found that sucralose, a common artificial sweetener in diet sodas like Diet Mountain Dew and Pepsi One, can increase appetite by activating the brain’s reward pathways. This can lead to overeating, particularly of unhealthy, high-calorie foods, defeating the very purpose of choosing diet soda in the first place.
Why Diet Sodas Lack Nutritional Benefits
What’s Actually in a Diet Soda?
One of Dr. Sethi’s final points was the lack of nutritional value in diet sodas. While they may be low in calories, they offer no vitamins, minerals, or essential nutrients. Consuming diet soda doesn’t contribute to your nutritional needs, making it a poor choice for overall health.
Diet soda might not be that good for you… Credit: Peter Dazeley/Getty
The Problem with Relying on Diet Sodas
Replacing water or healthier beverage options with diet soda can also lead to dehydration, as it lacks the hydrating properties of natural drinks. Furthermore, regularly drinking diet sodas could create a dependence on artificial sweetness, making it harder to appreciate the natural sweetness found in fruits and other whole foods.
Should You Cut Down on Diet Soda?
Moderation Is Key
The consensus among health experts, including Dr. Sethi, is that moderation is the best approach. While an occasional diet soda is unlikely to cause major harm, daily or excessive consumption can lead to significant health risks. Reducing your intake gradually can help minimize potential side effects while allowing your taste buds to adjust to less intense sweetness.
Healthier Alternatives
If you’re looking to cut down on diet soda, consider replacing it with healthier alternatives like sparkling water, herbal teas, or infused water with fruits and herbs. These options can satisfy your craving for something refreshing without compromising your health.
Conclusion: Reassessing Your Diet Soda Habits
While diet sodas may seem like a better choice compared to regular sodas, Dr. Sethi’s revelations highlight potential risks that can’t be ignored. From increased risks of heart disease and kidney damage to gut disruption and overeating, there are valid reasons to reconsider your diet soda consumption. The key takeaway? Enjoy diet soda in moderation and be mindful of healthier beverage choices. After all, good health starts with informed decisions, one sip at a time.
