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The average Australian drinks around 60 liters of soft drinks a year. Many people watch diets soft drinks As a “healthy” option compared to regular options, and the same is true when it comes to sugar.
For example, a 375 ml can of Coca-Cola contains about seven teaspoons of added sugar (about 40 grams). This is close to the World Health Organization (Who) The daily recommended limit for added sugars is 50 grams.
In comparison, the Diet Coke version is artificially sweetened. sweetness Such as aspartame And there is no sugar in it.
So, if you reach for the diet soft drinksIs it that bad? Or is it better to discard them too?
Are diet soft drinks really that bad?
Diet soft drinks provide few nutrients. These often contain artificial substances sweetness And caffeineAnd while they have less energy (kilojoules), they are not filling.
People Who Drinking diet soft drinks regularly may increase your risk of developing such conditions heart disease And type 2 diabetes,
But this does not mean that beverages cause these conditions. People who already have health concerns or are trying to control their weight may be more likely to choose diet drinks, which could make this evidence a bit misleading.
How about artificial sweeteners?
WHO classified in 2023 aspartame (a common sweetener found in many diet soft drinks) as “possibly carcinogenic to humans”. This means that the evidence linking aspartame to cancer is currently limited and not conclusive.
WHO also stressed that the public generally consumes safe levels of aspartame and that the only evidence of concern is when people drink the equivalent of 14 cans of soft drinks a day.
There is also emerging evidence that some artificial sweeteners may cause gut irritation or alter the balance of gut bacteria. These effects are still being investigated. But they have raised concerns about the health effects of long-term drinking of diet soft drinks.
Can I get used to sweetness?
The occasional diet drink is unlikely to increase your addiction to sugary foods, but it’s still a good idea to cut back if it has become a daily habit.
When people reduce their intake of very sweet foods or beverages, some research shows that they begin to notice sweetness more easily and recognize the taste of very sweet things. Very Sweet.
About the authors
Lauren Ball is Professor of Community Health and Wellbeing at the University of Queensland.
Emily Birch is an accredited practicing dietitian and lecturer at Southern Cross University.
Mackenzie Derry is a nutritionist, dietitian and PhD candidate at the University of Queensland.
This article is republished from Conversation Under Creative Commons license. read the original article,
So if you’re trying to enjoy less sugary drinks, give it time. Within a few weeks, you may actually prefer the less-sweet taste.
Here are three evidence-based strategies to help you adjust.
1. Water it
A gentle first step is to dilute your soft drinks. Start by pouring less cold drink into a glass and adding water or soda water on top, then slowly adjust the ratio over time.
It may taste less sweet in the beginning, but your taste buds will adjust to it. This slow, steady approach can make change easier and more sustainable than quitting suddenly.
2. Swap Better
Try replacing diet soft drinks with a healthy alternative that still offers flavor or fizz. Sparkling water or soda water with lemon or lime juice and some mint leaves gives you the same bubbly refreshment with a natural and refreshing taste. If it’s a hot day, or add ice to provide some crunch.
If you like plain water but find it boring, add pieces of fruit, cucumbers, berries or herbs to it.
You can also try unsweetened iced tea, such as black, green, or herbal tea. These provide a light caffeine lift without added sweetness and can be served chilled with ice and lemon.
Coconut water can also be a healthy choice because it is low in sugar while providing some additional electrolytes, which helps balance fluids in the body.
3. Know your triggers
If you frequently reach for soft drinks out of habit, boredom or lack of afternoon energy, paying attention to these moments may help. Once you recognize your triggers, you can plan a different response. Take a short walk, call a friend or make a cup of tea.
Keeping a cold, reusable water bottle nearby also helps. If your drink is always within reach, you’ll be less likely to reach for a diet soft drink when you’re out.
If you drink diet soft drinks because you’re hungry, have something nutritious instead, like a handful of nuts, yogurt or a piece of fruit. These foods will keep you satiated for longer than a can of diet soft drink because they contain nutrients, like fiber, which keep you satiated for longer.
bottom line
You don’t have to give up diet soft drinks completely. But being mindful of how much soft drinks you drink, and how often, can help you make choices that better support your long-term health.
Start small, be consistent and let your taste buds adjust. Over time, you may find that what once seemed “flat” now looks refreshingly natural.