So many of us are on the road to weight loss – whether it’s for genuine health reasons or just to get that summer bod. But we still need our cold drinks and refreshments.
Something so tempting about that hissing sound of popping open a soda bottle. And that’s why there’s so many zero calorie soda drinks on the market today, so we can enjoy our fizzy drinks without piling on calories. Whether you’re trying to lose weight or just manage sugar intake (especially if you’re diabetic), switching to diet drinks can seem like a smart move. But is it really the answer? Is diet soda a myth or does it actually align with weight loss goals? Let’s explore the surprising science behind soda and weight loss, and see if diet sodas might actually backfire on your weight loss plans.
What is Diet Soda?
Diet soda is a carbonated beverage that’s made with artificial sweeteners like sucralose or stevia instead of sugar. It’s because of these sweeteners that diet sodas are marketed as a calorie-free or low-calorie alternative to regular soda. It sounds perfect when you need to cut calories but still want to enjoy the taste of your favourite sodas.
Is Diet Soda Good for Weight Loss?
Many people believe that replacing sugary soda with zero calorie soda to go along with your diet plans will help shed pounds. After all, reducing calorie intake should lead to weight loss, right? And you don’t have to compromise on your favourite drinks. But actually, that’s not the case.
Firstly, it’s been found that having artificial sweeteners actually increases our craving for sweetness (1). So you think you’re skipping out on sweet stuff by having diet sodas instead, but that might actually intensify your desire for sweet and energy-dense foods.
Secondly, people who regularly drink diet soda have a higher risk of becoming overweight compared to non-soda drinkers. So diet sodas can actually lead to worse outcomes for your weight goals rather than keeping you on track.
Why Does Diet Soda Backfire for Weight Loss?
• Sweetness Without Calories Confuses the Brain: Our brain has associated sweetness with incoming calories. So when it tastes something sweet, it expects calories. The thing with artificial sweeteners is that it provides sweetness but no calories, which gives mixed signals that ends up increasing our hunger.
• Changes in Gut Bacteria: Any food additives can affect our gut health by altering our gut microbiota (the community of bacteria in your digestive system) (2). And of course, zero calorie soda is no exception. So even though people might assume soda and weight loss are interrelated, it’s actually the opposite – since our gut health is directly related to our weight, it can increase the risk of weight gain.
The Critical Question: Can Diabetics Drink Diet Soda?
The major concern for people with diabetes is to keep their sugar intake in check, and many diabetics turn to diet sodas and drinks believing it’s a safer alternative.
It is true that artificially sweetened or zero calorie soda beverages don’t cause blood sugar spikes the way that sugary drinks do. So in a way, diet soda might be a better choice for diabetics compared to regular soda.
But still, you should have it in moderation. Especially since diabetes is so prevalent in India. Rather, we should focus on whole foods, low glycemic index diets, and hydration through water and unsweetened beverages, while only sometimes consuming diet drinks.
Better Alternatives to Diet Soda
• Water: Of course, nothing beats water when it comes to hydration and quenching your thirst.
• Nimbu Paani (Lemon Water): Easy to make at home and adds natural flavours to your water for taste without calories.
• Herbal or Green Tea: Rich in antioxidants, low in calories, and hydrating.
• Coconut Water: Hydrates with natural electrolytes, but it does include some sugar.
• Traditional Drinks like Chaas: Refreshing, hydrating, and suitable for Indian tastes.
So Should You Quit “Diet” Drinks?
If weight loss is your goal, cutting soda completely (whether regular or diet) might be the wisest choice. Instead, drink more water and wholesome fluids.
Final Thoughts
While zero calorie beverages might sound like a weight loss hero, it’s actually not the solution. The effects on metabolism, appetite, and gut health mean diet drinks weight loss is a complex and sometimes contradictory topic. Diet sodas don’t hydrate as well as water and might lead to unhealthy eating habits or metabolic changes that impede your weight loss goals. Ultimately, listening to your body, focusing on water and natural beverages, and balancing diet with exercise remain the best ways to maintain healthy weight.
FAQs
Q1. Can I drink soda and still lose weight?
Drinking soda is going to affect your weight loss journey, due to its high sugar and calorie content. You could maybe have zero-calorie drinks to reduce calories and support weight loss, but only in moderation.
Q2. Why are diet sodas worse than regular?
Even though diet sodas have zero calories, they worsen weight control, because the artificial sweeteners can trigger cravings for sweet or high-calorie foods and disrupt metabolism, leading to weight gain.
Q3. How does diet soda make you gain weight?
Diet soda confuses our brain’s calorie-signalling, increases sugar cravings, and changes gut microbiota in ways that impair glucose regulation and fat metabolism.
Q4. What soda can diabetics drink?
Diabetics can choose artificially sweetened or diet sodas in moderation, because they don’t raise blood sugar levels like sugary sodas. But water and natural unsweetened beverages are healthier options.