No one doubts that consuming regular soda, sugar can lead to weight gain. These drinks also can be associated with the development of diabetes type 2. However, for most consumers, diet soda is perceived as a healthier option, which helps fight weight gain.
Another study four years ago suggested that compared to people who did not drink soda, both those who drank regular soft drinks and diets had a higher risk of developing metabolic syndrome. This condition is a composite of symptoms such as increased waist circumference, high blood pressure, sugar and triglycerides in the blood, accompanied by low levels of "good" HDL cholesterol. All of these symptoms are associated with increased risk of type 2 diabetes and heart disease. It is important to note, however, that both studies were observational, and there may be other factors of diet and lifestyle influence the results without being taken into account.
A Search More Positive
Despite the abundance of negative research also suggested that, when used as part of a calorie control diet, diets refrigerant is appropriate. Certainly, if a person drinks a bottle of soda a day to switch to a diet soda tend to observe a positive effect on your weight. However, there are alternatives for healthier drinks, which do not carry with them many questions.
Many of the studies associated diet soda consumption with weight gain failed to consider the general dietary habits of the participants, and therefore are often inconclusive in relation to the fact that the real cause of weight gain be the same in diet soda.
To address this issue, a study was published in American Journal of Clinical Nutrition, investigating not only the soda drinking habits, but also the diet of the participants who drank regular soda or diet. The results of this study suggested that those who consumed diet soda tended to have a less healthy diet, which can contribute to its positive association with weight gain.
The study showed that the most healthy participants were those who followed a "prudent diet '(a diet high in fruits, vegetables, fish and whole) and did not drink any soda. The less healthy subjects were those who followed a more 'Western' diet based on processed, high in fat and sugar foods. These participants showed increased risk of heart disease and other risk factors, both drinking diet soda as normal.
These findings support the fact that diet sodas may be a reasonable way to cut calories, but only when combined with a choice of healthy calorie control diet. This is in line with the recommendations of American Diabetes Association, as well as numerous diet programs, suggesting that diet soda is a valid way to cut calories, but only when a healthy diet is followed.
Effects of diet soda consumption in feeding behavior
Although there is evidence suggesting that diet sodas are associated with weight gain, there are also some studies suggesting that, as part of a calorie control diet, diet soft drinks can be successfully included in weight loss regimes. It is possible that many of the people who drink diet sodas regularly also consume diets high in calories and fat. Many people have in mind that if they save calories by choosing diet sodas, they can give elsewhere, leading them to overeating and weight gain.
It was also suggested that consuming diet soda or other artificially sweetened products may increase cravings for sweet foods. The body may not be able to differentiate between sugar and other sweet products and, therefore, when it identifies a sweet taste, expect a dose of blood sugar. When this does not occur, it unleashed a high sugar craving. If we succumb to these desires, we tend to gain weight. This theory is supported by research done on animals, but further research is still needed to confirm that to be the case in humans.
Healthy alternatives to Diet Soda
While evidence reporting that diet soda and weight gain are conflicting and confusing, there is no doubt that there are healthier alternatives to both regular soda on the diet.
Water: Even if it seems boring, this calorie-free alternative never gets any negative comment and should be part of most of our fluid intake. For something a little different, saborize your water with lemon juice or fruit slices.
Tea: Provides a range of beneficial nutrients and antioxidants, in particular green tea. Just make not be adding too much sugar and increasing the calories with them. hot or iced drink, depending on how you prefer.
Fruit juices: Fruit juices provide valuable vitamins, unlike soft drinks. However, they are high in calories due to their sugar content. Therefore, dilute them with sparkling water to make a refreshing drink and low calories.
Vegetable juice: Lower in calories than fruit juice, these are full of nutrients and can also be diluted to decrease further your calories.
skim milk or soy milk: Even though these should not be the main source of fluid, due to its reasonable calorie count, they represent a full alternative nutrients, from time to time. High in calcium and vitamins as well as proteins, milk can help you stay satiated longer.