Diet soda: harm or benefit? Diet soda, dementia and stroke. Over the past few years, numerous studies have linked diet soda to weight gain, diabetes, heart problems, and other diseases.
I believe that carbonated drinks are one of the most harmful and dangerous elements of modern life. It surprises me that many people, while agreeing with this opinion, still believe that choosing a “diet” soda causes their body less harm, and that you can drink it without fear, because it has no calories. However, it can also be extremely negative impact on the body.
First, the neurotoxic effect.
Although artificial sweeteners, unlike sugar itself, do not contain calories, they are not more healthy. Diet soda can contain various artificial sweeteners that have neurotoxic effects. For example, aspartame. Aspartame (N-L-alpha-aspartyl-L-phenylalanine 1-methyl ester) 200 times sweeter than sugar and contains very few calories. Once in the human body, aspartame breaks down into phenylalanine, aspartic acid and methanol. Methanol is a wood alcohol poison that, when heated to 30 degrees Celsius (and the human body temperature is 36.6 degrees), is converted into formaldehyde.
Aspartame is also an excitotoxin that accumulates in the brain and excites its nerve cells, which can even be fatal.
Secondly, soda can cause headaches.
Another sweetener often used in carbonated drinks is sucralose. She can call different problems health problems, including headaches.
This modified sugar molecule (trichlorogalactosucrose) is believed to pass through the body without being absorbed. Due to the fact that sucralose is relatively new to the market, its long-term effect has not yet been investigated. There is some evidence that it can cause migraines, problems with gastrointestinal tract and goiter.
Thirdly, carbonated sugary drinks provoke acidity in the body.
Carbonated drinks contain a number of acid-forming elements. It is, in principle, one of the most acidic foods consumed by humans. The acid in them robs bones and teeth of minerals, which can lead to osteoporosis and fractures. In addition, acid can have a number of other effects, such as causing inflammation and tissue destruction. Acidity in the body - a pledge of bad appearance and rapid aging.
Fourth, along with soda, we get caffeine and all the negative effects of its use.
Many sodas contain caffeine, an addictive artificial stimulant. Caffeine puts a lot of stress on the liver and can limit its ability to cleanse and remove toxins from the body. In addition, caffeine can activate stress hormones, leading to constant stress and weight gain. It is also a diuretic that dehydrates the body. Caffeine is best avoided at all costs, especially in carbonated drinks.
Fifth, drinking soda increases the risk of obesity.
Studies have shown that although soda has no calories, its effect on insulin is similar to that of sugar. Most likely, this is due to the complex reflex phase of the insulin response in the brain. When you taste the sweet taste of soda, your body thinks it's sugar and your pancreas releases insulin just like real sugar.
According to a number of studies, drinking carbonated drinks can increase the risk of obesity and / or interfere with weight loss.
And sixthly, by drinking carbonated drinks, we increase the toxic load on the body.
Diet soda is low in natural ingredients. For example, here is what you can find in its composition:
Sparkling water,
artificial dye,
Orthophosphoric acid,
sodium citrate,
potassium benzoate,
Citric acid, etc.
Sounds delicious and healthy!
Diet sodas place a huge toxic load on the liver and can add toxic deposits to your intestinal tract.
And yet, in my opinion, they are not at all tasty and do not quench their thirst ... In general, I honestly cannot understand why people drink them?
According to official figures, one in five Americans drink diet soda every day. Is it safe?
Over the past few years, numerous studies have reported links between diet soda and weight gain, diabetes, heart problems, and other diseases.
While it's worrisome, experts say you shouldn't throw your soda out of the fridge right now. There are still many unanswered questions, so it is not yet known whether diet sodas are harmful.
Diet soda, dementia and stroke.
Experts from Boston University studied data on 3,000 Americans over 45 over the past 10 years to calculate the number of strokes. They also analyzed health information from 1,500 Americans over 60 to look for cases of dementia.
After scientists assessed the impact of various factors on health, such as age, physical activity, waist size, they found that those who drank diet soda were 3 times more likely to have stroke and dementia than those who did not drink it.
Sounds terrible, right? But study leader Matthew Paise says it's not all bad. Dementia was diagnosed only in 81 people, i.e. in 5% of those studied, and 97 people or 3% suffered a stroke.
"We are talking about a small amount cases, so I don't see any cause for concern,” says Paise.
He also notes that his study, published in April, only shows a link. Do diet sodas really cause strokes and dementia? Or is it because people at risk drink it to cut down on sugar and calories in their diet? Paiz cannot answer these questions.
Relationship, but not causation.
Other studies have also linked health problems to diet soda consumption in general, not just individual artificial sweeteners. (U.S. officials have approved the use of 6 of these substances in food and beverages.) Like Peise's study, none of the findings prove that diet drinks is the cause of health problems.
In 2014, the results of the observation were presented, according to which people who drink diet soda eat 90-200 calories more per day than those who drink regular soda.
That same year, a review of several studies published in the British Journal of Nutrition found that every 350 ml of diet soda per day increased the risk of type 2 diabetes by 13%.
In 2015, a review study published in the British Medical Journal found that a glass of diet soda a day increased the chances of developing diabetes by 8%.
In 2012, scientists stated that those who drink low-calorie carbonated drinks at the age of about 69 years are 45% more likely to have a heart attack, stroke or die from vascular problems.
Israeli scientists observed 381 non-diabetic patients and concluded that drinking increased the risk of type 2 diabetes because of weight gain, belly fat, blood sugar levels and impaired glucose tolerance. In 2014, they confirmed their hypothesis: artificial sweeteners affect bacteria in the gut, which in turn disrupt metabolism. But this association was only seen in mice.
Research authors offer different explanations for the link between diet drinks and health problems. In addition to potentially affecting the gut microflora, artificial sweeteners stimulate appetite, which leads to overeating. But scientists have not yet proven this.
David Ludwig, an endocrinologist and nutritionist at the Harvard School of Public Health, says studies like this are bringing more attention to diet drinks, but they can't really prove whether or not to worry.
“More studies are needed,” Ludwig said.
In 2012, he conducted an experiment: he shared 224 teenagers with overweight or obese into 2 groups at random. Participants in the first group drank regular soda, participants in the second group replaced it with diet soda. A year later, the participants in the second group slightly gained weight compared to the first, but after 2 years the figures were equal.
In another study, soda drinkers lost 2.5 kg more in 12 weeks than regular soda drinkers. drinking water. However, it is worth noting that this study was conducted by the American Beverage Association, and their the target audience- consumers of soda.
In the end, Ludwig says, studies show that swapping regular soda for diet soda can help you lose weight. But for now, scientists can't figure out if this will increase the risk of diabetes, or if diet drinks are as safe as water. According to Ludwig, the biggest concerns about diet soda are specifically related to diabetes and obesity.
Whether it is harmful compared to unsweetened drinks is what interests Ludwig.
Why can diet sodas ruin your diet?
One possible explanation for the link between soda, weight gain, and increased risk of diabetes is that artificial sweeteners cause more calories to be eaten because they are supposedly safe. This opinion is shared by Christopher Garden, professor, head of nutrition at the Stanford Prevention Research Center. This is possible for two reasons.
The first is psychological. If you choose a low-calorie soda, you can reward yourself throughout the day. And the reward may contain more calories than you avoided by giving up regular soda.
They may also affect chemical processes in the brain. After a sweet drink, the brain waits for calories, and if there are none, it stimulates the appetite.
“Diet soda only helps you lose weight if you don’t compensate for it, and that’s important condition" says Gardner.
David Ludwig suggests that artificial sweeteners affect taste buds, which is why we tend to choose less healthy foods.
“After soda, fruits seem less sweet, and vegetables are generally inedible,” he explains.
But both Ludwig and Harder agree that their guesses are just guesses.
To drink or not to drink diet soda?
The American Beverage Association, in a statement, notes that federal authorities and other health organizations consider artificial sweeteners to be safe, and not a single study has refuted this.
“Scientific observations show that drinks with artificial sugar can be an important part of a weight loss plan.
American beverage companies support healthy lifestyle life and provide consumers with a choice: with or without sugar, low calorie drinks or ordinary.
Seattle dietitian Angel Plennels advises of all options choose water. But, in his opinion, diet soda can only be included in the diet if you eat right.
"If you're drinking diet soda, that's no reason to eat huge portions of fast food," says Plennels.
He believes that giving up soda is not so easy. Plennels recommends taking small steps: if you usually drink 5-6 cans a day, then gradually move up to 2-3 cans, then one. Be sure to drink water while doing this.
Ludwig advises those who decide to give up sugary drinks to replace them with low-calorie drinks only for a while.
“I advise my patients to gradually wean themselves off sugary drinks. We know that diet soda is better than regular soda for weight loss, but we don't know if it's beneficial at all," he says.
TLDR:
Sugar is evil. His excess consumption increases the risk of obesity high blood pressure, diabetes, and even Alzheimer's. And the way you get it is not so important - in juices, fresh juices, soda, honey or a pound of grapes - how much is its daily amount, which WHO recommends limiting to 5-10% of calories (that is, up to 25-50 g of sugar per day). , based on the norm of 2000 kcal / day; however, WHO excludes fruits from this restriction, with which I cannot agree). For comparison, a 0.33 liter can of Pepsi contains 41 g of sugar:
Based on this, many believe that diet soda - that is, with sweeteners instead of sugar - is much less unhealthy. But is it? Moreover, can it be even more harmful common - that is, associated with an even greater risk of diabetes, strokes and dementia? I am not yet ready to answer this question with full confidence in the affirmative, but there are many reasons to think.
What? Firstly, a large number of studies showing a correlation between the consumption of drinks with sweeteners (SS) and an increased risk of developing various diseases. And although correlation does not yet mean the presence of a causal relationship, it can indicate the possibility of its existence.
Secondly, there is evidence that sweeteners cause insulin release commensurate with sugar. And thirdly, the observation that even the smell or taste of food can shorten the life of model animals - that is, if your body even will think that you ate a lot of calories, then he can behave accordingly (for example, accelerating your aging - especially if you are a Drosophila).
Initially, I was quite skeptical about the potential relationship between SD and an increased risk of strokes or dementia. It would seem, well, what could be so bad about them? Doses active substance negligible, toxicity or serious side effects absent, which has been proven many times. And they do a good job - help people avoid sugar.
Why is glucose dangerous, I thought? The fact that its excess consumption causes insulin resistance and diabetes. Yes, and other negative effects from its use, including the acceleration of aging, are also tied to insulin and its signaling cascade, and in the vast majority of organisms - from yeast to humans. But the deeper I delved into this topic, the more I began to suspect that the benefits of replacing glucose with S3 may be illusory. Suspicions were reinforced when I came across one study showing that C3, just like glucose, causes an insulin surge. The graph shows that their insulin responses are similar:
And insulinogenicity in SZ is even higher:
What's happened insulinogenic index? Roughly speaking, this is an indicator of the volatility of your insulin and indirectly the effectiveness of the pancreas. The higher it is, the more insulin rises per unit increase in blood glucose.
In the above study, they write the following about him:
At 60 minutes after dinner, there was a significant difference in insulinogenic index (calculated by dividing the increase in plasma insulin above basic level on the increase in plasma glucose - that is, Δ insulin / Δ glucose over 30 minutes) between the aspartame and sucrose groups (p<0,05, см. Рисунок 4). Других различий между группами не наблюдалось
When people get less glucose/carbs, their insulin response should also be less. This is the meaning of the insulinogenicity index. In that study, all three groups were in identical conditions: participants came to the center in the morning, on an empty stomach, after at least 12 hours without food. Everyone ate the same food, with approximately the same balance of BJU between the groups, except for the difference in sugar and SZ (sugar provided an additional 200 kcal). What alerted me is that if people receive fewer calories and glucose, and their insulin response is the same or even higher than that of those who received more calories, this is not good. After all, insulin resistance- this is the state when, in order to lower the same level of glucose in the blood, a higher level of insulin is needed:
In an insulin resistant person, normal insulin levels do not have the desired effect on blood glucose levels. During the compensatory phase of insulin resistance, insulin levels are higher and blood glucose levels are still maintained. If compensatory insulin secretion fails, then fasting or postprandial glucose concentrations increase. Eventually, if glucose levels remain elevated throughout the day, insulin resistance increases, compensatory insulin secretion fails, and type 2 diabetes, or latent autoimmune diabetes, occurs.
…
The presence of insulin leads to some insulin resistance; each time a cell is exposed to insulin, the amount of GLUT4 (glucose receptor type 4) on the cell membrane decreases somewhat. In the presence of higher than normal levels of insulin (typically caused by insulin resistance), this down regulation acts as a kind of positive feedback, increasing the need for insulin.
It is curious that in the above study, aspartame (one of the most popular SZs) did not provoke the release of insulin by pancreatic cells, and increased insulinogenicity very modestly, in contrast to the study, the graphs from which I cited earlier. Well, maybe it has some additional molecular mechanism for insulin induction - for example, through its metabolites (after all, aspartame is a dipeptide that is quickly broken down in the stomach into its constituent amino acids). Moreover, there is evidence that aspartame does not enter the blood at all, since it is completely broken down in the stomach (do not confuse aspartM with its metabolite, the amino acid aspartate T):
Therefore, cell experiments with aspartame itself, and not its metabolites, may not be valid at all.
Well, okay, let's admit that there is no complete clarity with the molecular mechanisms of insulin release and various SZs, and put them aside. What about the correlation between SS consumption and various diseases? Lots of wake up calls. For example, here is a huge meta-analysis of dozens of different studies, many of which show a correlation between SD and diabetes, but the researchers do not dare to give an unequivocal conclusion.
But the authors of the recent sensational work, which revealed a correlation between the consumption of drinks with SD and an increased risk of strokes and dementia, were much bolder. They argue that long-term daily consumption of at least one DS drink correlates with almost triple increased risk of these diseases:
After adjusting for age, sex, education (to analyze dementia), calorie intake, diet quality, physical activity, smoking, higher recent and higher cumulative consumption of artificially sweetened soft drinks was associated with an increased risk of ischemic stroke, all-cause dementia, and Alzheimer's disease. Compared with consumption of 0 drinks per week (baseline risk), the hazard ratios for high cumulative consumption of such drinks reached 2.96 (95% CI, 1.26–6.97) for ischemic stroke and 2.89 (95% confidence interval, 1.18–7.07) for Alzheimer's disease. Sugar-sweetened beverages have not been associated with an increased risk of stroke or dementia.
Here is a very interesting chart from there. Panel A shows the risk of strokes, panel B - dementia; green curves are the group that did not consume drinks with SZ, and blue curves are the group that consumed them once a day or more often:
At the same time, the authors of this study stipulate that the inclusion of patients' diabetic status in the model reduced the predictive validity of beverage consumption for the risk of dementia, but this is not surprising for me, since the correlation between diabetes and dementia has long been established, and I mentioned the correlation between SD and diabetes above.
Although it doesn't hurt to mention it again. In this Harvard study, it was found that consumption of more than 4.5 containing sugar drinks per week increased the risk of diabetes by 25%, and the same consumption of drinks with sweeteners increased this risk by as much as 91%:
Similar observations were described in this Texas study: consumption of more than one "diet" drink per day was correlated with a 67% increase in the risk of diabetes.
So it seems safest to drink Narzan. Although about gas in drinks, there are also rather strange experimental data from Palestinians from Ramallah (there could be a joke about the fact that in Palestine, apparently, there are interruptions in non-carbonated water). Palestinians have shown that ghrelin (“hunger hormone”) levels are significantly higher after consuming carbonated drinks (even water) than non-carbonated or de-carbonated ones. Like people:
Likewise for rats:
True, the fact that the authors do not know how to spell “ ad libitum", slightly undermines my confidence in their conclusions. And even more undermining it is another, Italian, study from 2011, in which scientists saw a very different connection between soda and ghrelin. For some reason, degassed Diet Sprite resulted in higher levels of ghrelin than raw Sprite or water:
By the way, in my search for literature on the topic of carbonated drinks, I came across that carbonated water increases the pulse:
True, it does not increase much, and a similar effect is observed after ordinary food, but it is still curious that there is no such effect from ordinary, non-carbonated water. In any case, with gas in drinks, everything is still very ambiguous, and for some reason, there are quite a few studies on the effect of carbonation of drinks on the body in PubMed. It would be great if someone else did a similar study to the Palestinians and verified their observations. In the end, such experiences are worth a penny.
But there is more than enough research on sweeteners. And even if there is no unequivocal verdict that they are even more Evil than sugar, no one dares to endure, within the framework of the logic of “Pascal's bet”, I would avoid them out of harm's way - it is better to err in a safe direction.
Image copyright Thinkstock
In life, it is rarely possible to combine business with pleasure. But when you're craving sweets, can sweeteners help you not to give up the "dolce vita" and not feel guilty about it?
It is clear that no one will argue that the constant use of sugary carbonated drinks is good for your health. A half-liter bottle of regular cola contains approximately 200 calories.
However, companies also produce diet versions of drinks that contain only one calorie.
Logically, by replacing a high-sugar drink with a diet option, we reduce the number of calories consumed.
But with diet drinks, not everything is so simple. Some scientists argue that chronic consumption of low-calorie sweeteners can lead to weight gain and increase a person's chance of developing type 2 diabetes.
Are they worth buying?
"Many people believe that products with sweeteners are not as harmful to the body as drinks with sugar. But it is important for people to understand that there is no clear evidence for this," says Susan Suiters, an American Purdue University professor.
Studies have found that overweight people drink diet drinks more often than normal weight people.
According to a US adult study published in the American Journal of Public Health, diet sodas were consumed by 11% of normal weight people, 19% of overweight people, and 22% of obese people.
Scientists wondered: "Are sweeteners contributing to weight gain instead of fighting it?"
But it is impossible to find out the nature of the occurrence of this phenomenon in the framework of such studies. What is the cause and what is the effect? Are low-calorie drinks the reason a person gains weight, or are obese people turning to them to control their weight?
Types of sweeteners:
- Aspartame: An odorless white crystalline powder derived from two amino acids.
- Saccharin: the first artificial sweetener, developed in 1879
- Stevia: A sweetener derived from the South American honey stevia plant.
Violations in the body
Suiters conducted experiments on rats and found that drinks with sweeteners change the body's response to regular sugar, which can lead to weight gain.
When the tongue tastes sugar, we feel a pleasant sensation of sweetness, but it is also a signal to the body that we have eaten something.
However, in the case of sweeteners, the body receives the same signal, but the promised food is not delivered. This suggests that the chain between the sensation of sweetness and the calories received is broken.
"We think diet drinks can be harmful because they make it harder for the body to handle the sugar it consumes," Sweeters says.
"When an animal eats real sugar, it can be harder for them to process it. Their hormonal response is blunted, blood sugar levels rise, which leads to weight gain," she added.
Also, according to her, there is another problem. When a person cuts calories in one thing, he then "gets" them in something else.
"I drank a diet drink, so I'm going to eat a cookie," some say, which Suivers says is the equivalent of eating more after hitting the gym.
Aspartame
Image copyright ThinkstockAspartame is one of the best-known low-calorie sweeteners, but it has been the cause of much controversy.
This sweetener, also known in Europe as E951, is 200 times sweeter than sugar. Since its introduction into the food industry in the 1980s, aspartame has been accused of all sorts of sins.
It is believed to be the cause of certain allergies, premature births and cancer.
According to Pepsi, distrust of the substance has become a major reason Americans are turning away from diet drinks.
It has been called the most tested food ingredient in the world.
The European Food Safety Authority conducted its own review of aspartame in 2013 and concluded that it poses no threat to pregnant women and children.
Meanwhile, scientists from the Weizmann Institute of Israel have shown that low-calorie sweeteners affect the balance of bacteria in the body of rats.
In our body and on the body of bacteria, viruses and fungi are 10 times more than cells, so they play an important role in our health.
According to a study published in the journal Nature, low-calorie sweeteners affect the metabolic rate in animals, resulting in high blood sugar, one of the first symptoms of type 2 diabetes.
Seven volunteers consumed large amounts of sugar substitutes for seven days. In half the cases, the results in humans were similar to those in animal studies.
But Bristol University professor Peter Rogers is not convinced by such studies.
According to him, when conducting experiments with animals, sweeteners were used in doses "far from real life."
In his opinion, it is equally likely that low-calorie sweeteners can reduce a person's desire to eat a sweet dessert.
Weight loss
Rogers, among other experts, was commissioned by the food industry to compile a report on human exposure to sweeteners.
On average, participants in the experiment lost up to 1.2 kg, following a diet of four to 40 months, which is roughly comparable to the transition to water.
Rogers said: "We have clearly found that the consumption of low-calorie sweeteners instead of sugar reduces the intake of calories in the body and reduces weight."
And despite the fact that those who switched to sweeteners ate more than those who continued to drink drinks with sugar, overall, their calorie intake was lower.
"They won't do everything for you. But they will help you eat sweets without fear of gaining calories," he added.
Water
Image copyright ThinkstockExperts believe that the best thing for all of us would be to switch to water, and a study published in the International Journal of Obesity even suggests that if a person drinks plenty of water half an hour before a meal, it can help him lose weight. excess weight.
But even Sweeters, an ardent opponent of sweeteners, believes that they can be a compromise option when changing a diet.
"A diet drink can be helpful if you want to go off regular cola and can't stop," she said.
This will help you lose weight - at least in the short term. The main question is whether everyone should switch to a diet that is lower in sugar.
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