A lot of people Drink less alcohol There are more sugary soft drinks available than ever before, which is a huge win for public health. Perceived risks A diet high in sugary drinks.
However, over time, diet soft drink consumption grownIn fact, these products are now being sold on a regular basis. Detected in wastewater.
So what does research say about the long-term effects of frequent drinking on your health?
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Why are diet soft drinks sweet?
World Health Organization (WHO) advice “People reduce their daily free sugar intake to less than 10% of their total energy intake. Further reductions to less than 5%, or about 25 grams (six teaspoons) per day, can provide additional health benefits.”
However, most common soft drinks contain Lots of sugarA regular 335ml can of Original Coca-Cola contains at least Seven Add 1 teaspoon of sugar.
Diet soft drinks are made to taste similar to regular soft drinks without the added sugar. Diet soft drinks contain artificial or natural sweeteners instead of sugar. Artificial sweeteners include aspartame, saccharin, and sucralose. Natural sweeteners include plant-derived stevia and monk fruit extract.
Many artificial sweeteners are much sweeter than sugar, so you need less of them to achieve the same sweetness.
Diet soft drinks are marketed as a healthier alternative to regular soft drinks, especially for people looking to reduce their sugar intake or manage their weight.
However, Australia adult and youth While most people understand the benefits of reducing their sugar intake, they often aren’t aware of the wider impact diet drinks can have on their health.
What are the research findings on aspartame?
Artificial sweeteners in soft drinks are considered safe for consumption by food authorities. we and AustraliaHowever, some researcher Concerns are growing about the long-term risks of consumption.
People who drink diet drinks regularly and frequently More likely Diet soft drink drink drinkers are more likely to develop certain metabolic diseases (such as diabetes and heart disease) than people who do not drink diet soft drinks.
This association was found even after taking into account other dietary and lifestyle factors (such as physical activity).
In 2023, the WHO announced that aspartame, the main sweetener used in diet drinks, “Possibly carcinogenic to humans(Carcinogenic means causing cancer).
However, it is important to note that there is currently insufficient scientific evidence to be confident that aspartame can increase the risk of cancer, and stresses that occasional consumption is safe.
Do diet soft drinks help with weight control?
Despite having the word “diet” in the name, diet soft drinks have little to do with weight control.
In 2022, WHO Systematic review (Researchers consider all available evidence on a particular topic) Studies about whether the use of artificial sweeteners is beneficial for weight control.
Overall, the randomized controlled trials they looked at suggested that people who used artificial sweeteners lost slightly more weight.
However, observational studies (studies in which no intervention is given and participants are monitored over time) have found that people who consume large amounts of artificial sweeteners are at higher risk of having a high BMI (body mass index) and are 76% more likely to be obese.
In other words, artificial sweeteners may not directly help with weight management in the long term. As a result, the WHO advice Artificial sweeteners should not be used for weight management.
the study Animal studies suggest that consuming large amounts of artificial sweeteners can signal fuel scarcity to the brain, leading to more eating, but evidence that this happens in humans is unproven.
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What about inflammation and dental problems?
There is Early evidence Artificial sweeteners may irritate the lining of the digestive system, causing inflammation and increasing the likelihood of diarrhea, constipation, bloating and other symptoms commonly associated with irritable bowel syndrome, but the study noted that more research is needed.
Large intake of diet soft drinks Also, It is associated with inflammation-based liver disease.
Diet soft drink consumption Related Accompanied by dental erosion.
Many soft drinks contain phosphoric and citric acids, which can damage tooth enamel and lead to dental erosion.
Moderation is key
As with many aspects of nutrition, moderation is key with diet soft drinks.
Drinking diet soft drinks occasionally is unlikely to be harmful to your health, but frequent or excessive consumption may increase health risks in the long term.
Plain water, herbal tea, sparkling water, herbal tea, milk, etc. are great options for staying hydrated.
