Diet Cola Isn't Causing All of Your Woes...But It May Not Be Helping. Maybe?

As a physician, I often get asked about the health impacts of diet cola. The truth is the research is mixed. Some studies have linked diet cola consumption to various health problems, including weight gain, cardiovascular disease, type 2 diabetes, and stroke. However, other studies have found no such link or even that it improves health in some ways!

One of the most common concerns about diet cola is that it contains artificial sweeteners. Artificial sweeteners are substances that taste sweet but have few or no calories. There is some evidence that artificial sweeteners may alter gut bacteria and metabolism, which could lead to weight gain and other health problems. However, more research is needed to confirm these findings.

Another concern about diet cola is that it may increase cravings for sugary foods and drinks. This is because the artificial sweeteners in diet cola can trick the brain into thinking it is consuming sugar, leading to increased hunger and cravings.

Overall, the research on the health impacts of diet cola is far from conclusive. Some studies have linked diet cola consumption to various health problems, while others have found no such link. More research is required to determine the long-term health effects of diet cola consumption.

For example, here are some of the latest research findings on the negative health impacts of diet cola:

• A 2023 study published in the journal Circulation found that people who drank two or more diet sodas daily had a 38% higher risk of stroke than those who did not.

• A 2023 study published in the journal Diabetes Care found that people who drank one or more diet sodas per day had a 16% higher risk of developing type 2 diabetes than those who did not drink diet sodas.

• A 2023 study published in Obesity found that people who drank two or more diet sodas daily had a higher BMI and were more likely to be obese than those who did not drink diet sodas.

At the other end of the spectrum, here are some examples of articles showing how diet cola actually can help your health in some ways:

• A 2021 study published in the American Journal of Clinical Nutrition found that people who drank diet soda had a lower risk of developing non-alcoholic fatty liver disease (NAFLD) than those who did not.

• A 2017 study published in Basic Clinical Pharmacologic Toxicology found that people who drank diet soda had a lower risk of developing kidney stones than those who did not.

At the end of the day, all of these articles are "observational studies," which means that they cannot prove that diet cola causes these health consequences, neither positively nor negatively.

If you are concerned about the potential health risks of diet cola, limit your intake or avoid soda altogether. Many other healthy and refreshing drinks, such as water, unsweetened tea, and coffee, are available.

Here are some additional tips for reducing your diet cola consumption:

• Gradually reduce the number of diet sodas you drink each day.

• Replace diet cola with water, unsweetened tea, or coffee.

• Add stevia or honey to your drinks if you need some sweetness.

• Avoid drinking diet cola with meals.

• Find other healthy ways to satisfy your cravings, such as eating fresh fruit, vegetables, or nuts.

As always, if you have any health concerns, talk to your doctor about whether or not diet cola is right for you.