Diet sodas are popular worldwide, particularly among individuals aiming to reduce their calorie and sugar intake.
Almost every well-known sugary beverage has a "diet" variant available in the market, such as Diet Coke, Coke Zero, Pepsi Max, and Sprite Zero, among others.
Originally developed in the 1950s for individuals with diabetes, diet sodas gained widespread appeal among those desiring weight loss or reduced sugar consumption.
Instead of sugar, artificial sweeteners like aspartame, cyclamates, saccharin, acesulfame-k, or sucralose are used to sweeten diet sodas. Notably, aspartame is significantly sweeter than sugar.
However, there are potential risks associated with consuming diet sodas:
Possible cancer risk: The World Health Organization recently classified aspartame, the artificial sweetener used in diet sodas, as possibly carcinogenic, placing it in the second-lowest risk category for cancer.
Link to diabetes: Despite being calorie, sugar, and fat-free, studies have shown a correlation between diet soda consumption and an increased risk of developing type 2 diabetes. Research indicates that consuming one serving of artificially sweetened beverages per day is associated with an 8-13% higher risk, while a study involving 64,850 individuals found a 21% increased risk.
Weight gain: Contrary to expectations, diet soda may not aid in weight loss. Observational studies have found a connection between the consumption of artificial sweeteners and a higher risk of obesity and metabolic syndrome. Diet soda can increase appetite by influencing hunger hormones, altering taste receptors, and triggering dopamine responses in the brain.
Kidney disease risk: Regular consumption of diet soda has been linked to an elevated risk of chronic kidney disease. A recent study involving 15,368 women demonstrated a significant association between weekly diet soda intake and the development of end-stage kidney disease. Individuals consuming more than seven glasses per week had nearly twice the likelihood of developing renal disease compared to those consuming less than one glass.
Osteoporosis in women: In women, the consumption of diet and regular soda has been associated with decreased bone mineral density. Cola, due to its phosphorus and caffeine content, can impede the proper absorption of calcium, potentially leading to osteoporosis. This effect is not observed in men.