Summary of what is known about zero-calorie drinks and health, including 'Do diet drinks really help you lose weight?'
As people become more health conscious and the problem of excessive sugar intake becomes more widely known, consumption of sugary soft drinks is on the decline worldwide. Health and nutrition experts have compiled a summary of the diet benefits and health effects of artificially sweetened diet drinks, which have become popular as an alternative to sugary juices.
Cheeky diet soft drink getting you through the work day? Here's what that may mean for your health
Consumption of sugary soft drinks is on the decline in countries around the world, including Japan. For example, in Australia, consumption of sweetened drinks fell by 27% between 1997 and 2018.
Professor Lauren Ball, from the University of Queensland, Australia, and Emily Birch, a registered dietitian and lecturer at Southern Cross University, called it a 'major public health win.'
The WHO also recommends that free sugar intake be kept to less than 10% of total energy intake per day, and ideally less than 5%, which is equivalent to limiting sugar intake to less than about 25g (about 6 teaspoons) per day. Considering that a 335ml can of Coca-Cola contains 7 teaspoons of sugar, you can see how important it is to limit sugary drinks.
While consumption of sugary drinks is declining, consumption of artificially sweetened diet drinks is skyrocketing, and their popularity is such that artificial sweeteners have been found in 90% of Australian sewage samples. But while many people know the need to cut down on sugary drinks, less is known about the long-term effects of diet drinks.
Long-term effects 1: Aspartame
Diet drinks contain artificial sweeteners such as aspartame, saccharin and sucralose, and while most food authorities consider these sweeteners safe, some studies have pointed to their long-term health effects.
For example, a 2015
In addition, in 2023, the WHO released a report stating that 'aspartame, the main sweetener used in diet drinks, has been found to be possibly carcinogenic.'
WHO plans to classify artificial sweetener 'aspartame' as a carcinogen - GIGAZINE
It's important to note that so far, aspartame has only been linked to a possible increased incidence of cancer. In its report, the WHO noted that there is not yet enough scientific evidence to be confident that consuming aspartame increases the risk of cancer, but emphasized that 'occasional consumption of aspartame is safe.'
◆Long-term effect 2: Diet effect
According to Professor Ball and his colleagues, despite the 'diet' word in the name, diet drinks have little to do with weight management.
In 2022, the WHO conducted a systematic review to examine various research results on artificial sweeteners and weight management, and found that in randomized controlled trials in which participants were divided into groups and given an intervention, 'people who consumed artificial sweeteners lost a small amount of weight'.
However, in an observational study that monitored participants' health over the long term without any intervention, it was reported that people who consumed large amounts of artificial sweeteners were at higher risk of having an elevated BMI and were 76% more likely to become obese.
In other words, artificial sweeteners may not be helpful in long-term weight management, which is why the WHO recommends that you not use artificial sweeteners for weight management.
WHO report: 'sugar-free,' 'zero calorie,' and 'artificial sweeteners' do not help with weight loss and increase risk of diabetes - GIGAZINE
The mechanism by which artificial sweeteners cause weight gain in people who consume them frequently is still unclear, but studies using animals suggest that consuming large amounts of artificial sweeteners may send signals to the brain that an energy deficit is present, leading to increased eating.
Long-term effect 3: Gastrointestinal and dental health
According to a study published in 2023, several reports suggest that artificial sweeteners can irritate and inflame the lining of the digestive system, increasing the risk of diarrhea, constipation, bloating, and other symptoms common to irritable bowel syndrome .
However, the study also noted that 'further research is needed to determine the trade-off between the risks of artificial sweeteners and the benefits of reducing sugar intake.'
In addition, while artificial sweeteners themselves rarely cause tooth decay, many soft drinks contain phosphoric acid and citric acid, which can dissolve tooth enamel and promote acid erosion.
Conclusion
Based on these findings, Professor Ball and his colleagues wrote, 'As with most things in nutrition, moderation is key when it comes to diet drinks. While the occasional consumption of a diet drink is unlikely to pose any health risks, frequent consumption or excessive consumption may increase long-term health risks. Therefore, the best options for hydration are plain water, herbal tea, carbonated water, fruit or herb infused water , and milk.'
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