Diet sodas are often marketed as “healthier” alternatives to regular soda, but a former USDA food expert warned that they are just as bad, if not worse, for your health.
Dr Darin Detwiler told DailyMail.com that soft drinks, whether regular or diet, “raise significant concerns due to their ingredients and level of ultra-processing.”
While regular sodas are primarily criticized for their high sugar content, Dr. Detwiler points out that diet sodas replace sugar with artificial sweeteners and “often add other chemicals that can pose health risks.”
Diet sodas are sweetened with artificial sugars such as aspartame, sucralose, and saccharin to reduce calorie content.
However, these can wreak havoc on metabolism and “may disrupt the body’s ability to regulate blood sugar, increasing the risk of type 2 diabetes over time.”
Studies have shown that sweeteners can negatively affect the gut microbiome, which could lead to inflammation and metabolic disorders.
Michelle Routhenstein, a preventive cardiology dietitian and heart health expert, told this website that synthetic products Sweeteners “can affect insulin sensitivity, which can promote fat accumulation in the liver.”
Additionally, animal studies have shown that these sweeteners can increase fat storage in the liver and elevate markers of insulin resistance, “a key factor in the development of nonalcoholic fatty liver disease.”
Diet sodas are often marketed as a “healthier” alternative to regular soda, but a former USDA food expert warned that they are just as bad, if not worse, for your health.
In 2023, the World Health Organization deemed aspartame, the artificial sweetener in Diet Coke, a possible carcinogen, meaning it can cause cancer.
However, the FDA disagrees with the findings made by the International Agency for Research on Cancer, saying the research had “significant deficiencies.”
While many people turn to diet sodas packed with sweeteners instead of sugar in an attempt to keep their weight in check, Dr. Detwiler says those drinks can actually have the opposite effect.
He explains: ‘The lack of calories in diet soft drinks can psychologically encourage overconsumption of other high-calorie foods. Someone might order a diet soda and then opt for a double cheeseburger instead of a single.
In addition to sweeteners, Dr. Detwiler says there are other hidden chemicals in soda (both caloric and dietary) that could have harmful effects.
Caramel color is a common ingredient in colas and other dark soft drinks, and a possible human carcinogen, 4-MEI, is formed during the manufacture of some types of dye.
Dr. Detwiler points out that more colorful sodas, such as orange or grape, use synthetic dyes such as Red 40 and Yellow 5, “which have been associated with hyperactivity in children and possible allergic reactions in sensitive people.”
Another of Dr. Detwiler’s concerns is the different preservatives that are added to soft drinks to increase acidity, enhance flavor and act as a preservative.
Phosphoric acid is an additive found in diet and full-fat sodas, but it has been linked to the development of kidney stones, chronic kidney disease, and changes in urine.
It is often consumed along with sodium benzoate, another popular preservative, which has been linked to asthma attacks, muscle spasms and fatigue, recurrent eczema and other skin rashes in excess.
Dr Darin Detwiler told DailyMail.com that soft drinks, whether regular or diet, “raise significant concerns due to their ingredients and level of ultra-processing.”
While many people assume that diet sodas are better for your teeth because they don’t contain sugar, Dr. Detwiler points out that using acids as preservatives and flavor enhancers corrodes tooth enamel and causes acid erosion.
From his own experience and in conversations with weight loss doctors and health professionals, he says he can “confidently say that no reputable doctor or dietitian would recommend diet soda as part of a healthy lifestyle.”
Instead of sodas, both regular and diet, she suggests choosing natural, minimally processed beverages, such as water, herbal teas, or sparkling water with a “splash” of natural flavor.
And he concludes: ‘The bottom line: there is little to nothing healthy or positive to be gained from drinking diet soda.
‘They may seem like an easy swap, but they are actually a chemical-laden distraction from truly nutritious options that support long-term health and well-being.
‘Personally, for about 15 years I have avoided soft drinks, except occasionally a ginger ale. I’d be surprised to drink more than four or five a year.
‘This is not a question of food security, but of choice. My dental hygienist once commented that she realized I don’t drink soda. What does that tell you about what your teeth can do to you?