Sugar in regular soda or artificial sweetener in diet soda…Which sweetener is healthier? The soda debate! Whether you call it soda, pop, soft drink, etc., it is no doubt that these drinks are highly consumed in the U.S. But the big question for these avid soda drinkers is…diet soda or regular soda, which is better for health?  Believe it or not, this is a very polarizing issue, and for good reason.  The goal of this article is to lay out all the facts, and hopefully by the end, you’ll know if you are consuming the right drink for you.

Before we compare regular and diet soft drinks, let’s think about our diet and sugar. There are two kinds of sugar – naturally-occurring and added. Both kinds of sugars are included in “sugars” listed on food labels.

Added sugars are sugars and syrups put in foods and drinks in preparation or processing. They contribute zero nutrients, but have added calories that may lead to weight gain, which reduces heart health. You want to obtain most of your calories from “essentials” to meet nutrient needs instead of added sugars that our bodies don’t need to function properly.

Naturally occurring sugars are found in foods such as fruit, low-fat milk and yogurt, that provide important nutrients for good health as opposed to eating nutrient-poor, highly sweetened foods with added sugars.

To determine if a product contains added sugar, check ingredient lists for words such as: brown sugar, corn sweetener, corn syrup, dextrose, fructose, fruit juice concentrate, glucose, high-fructose corn syrup, honey, invert sugar, lactose, maltose, molasses, raw sugar, sucrose, syrup, and table sugar. The American Heart Association recommends that…

• Women should limit sugars to 80 calories per day (approximately 5 teaspoons or 20 grams),
• Men should limit sugar intake to a max of 144 calories per day (approximately 9 teaspoons or 36 grams)
• Children (ages 4-8) should limit sugar consumption to 48 calories (approximately 3 teaspoons or 12 grams) a day.

On to the debate!

Let’s take a look at what separates regular soda from diet soda – the ingredients:

Regular soda ingredients include phosphoric acid, caramel coloring, carbonated water, natural flavors, caffeine, and high fructose corn syrup.

Diet soda ingredients include everything in regular soda (except high fructose corn syrup) plus aspartame, potassium benzoate, and citric acid.

Aside from sugar and artificial sweetener (aspartame), there are other potentially dangerous ingredients in soda. Both drinks contain phosphoric acid, which is linked to osteoporosis since it prevents the absorption of calcium in the body. The caramel coloring, also found in both regular and diet soda, is linked to vascular problems and may further increase insulin resistance and inflammation in the body. Carbonation in these drinks also robs the body of nutrients and minerals, especially calcium.

Sugar vs. Artificial Sweeteners: Which is the lesser of two evils?

CONS: ARTIFICIAL SWEETENERS

Regular soda drinkers may argue that recent studies suggest that diet soda may not be the healthier alternative since artificial sweeteners in diet drinks may increase sugar cravings and encourage poor food choices. This is because artificial sweeteners increase the desire for (and consumption of) sugar-sweetened, energy-dense beverages and foods, or disrupt the consumer’s ability to accurately estimate energy intake and remaining energy needs (refer back to recommended intake of added sugars). This often results in overconsumption, increased body weight, and consequent metabolic dysfunction.

Added artificial sweetener acts similarly to MSG in the body, known to increase feelings of hunger. Non-sugar sweeteners confuse the brain, because taste receptors in the mouth feel something sweet and trigger a cascade that includes preparing for insulin secretion to use the perceived glucose. Without glucose present, insulin resistance may develop as the body is unable to properly use produced insulin. In addition, aspartame has been linked in some studies to various cancers and neurological problems. Until further research reveals the potential dangerous long-term effects of aspartame, it is best to avoid altogether.

CONS: ADDED SUGAR

From Choose Healthy LA

Consumers may prefer diet soda over regular soda to limit added sugars in the diet. Sugar is the main ingredient in regular soda that separates this product from diet soda. A 12 oz can of regular soda contains about 40 grams of sugar – that’s about 10 teaspoons of added sugar (i.e 10 sugar packets). A 20 oz glass of regular soda could have a whopping 22 packets of sugar! This is more than the previously mentioned recommendations set by the American Heart Association. The minimum amount of daily added sugars in the diet is exceeded in just one drink.  For this reason, health practitioners may suggest diet soda over regular soda, which is especially important for diabetics who need to control their blood glucose, or sugar in the blood. Since there are 0 grams of carbohydrate per serving, diet soda will not raise blood glucose. Not only will regular soda raise blood glucose, it also provides about 150 calories in just one serving (12 oz can).

The amount of sugar regular soda poses is a much more immediate health threat than the potential dangers of long-term use of aspartame, especially for diabetics.

Adverse health effects of drinking regular soda vs. diet soda

Regular soda is typically associated with poor health, but recent studies show that people who drank diet soda every day increased their risk for strokes, heart attacks, and vascular events by 61%. Those with increased risk factors for vascular disease should reduce their consumption of diet soda. These risk factors include high blood pressure, diabetes, high cholesterol, smoking, a family history of cardiovascular disease, and metabolic syndrome.

In another study, consumption of diet soda was associated with a 36% greater relative risk of incident type 2 diabetes compared with non-consumption. To summarize the study, daily diet soda consumption was associated with significantly greater risks of two metabolic syndrome components (incident high waist circumference and fasting glucose) and type 2 diabetes.

Since diet soda is being advertised as being “healthier”, people tend to consume more of it. However, diet soda is still associated with some of the same health problems associated with regular soda. This is largely due to the artificial sweeteners in diet soda increasing feelings of hunger and cravings for real sugar, resulting in an overall higher calorie intake and making poor food choices. Diet soda should be viewed like regular soda and only be consumed occasionally, if at all.

However, regular soda is not off the hook! To those that enjoy more than an occasional soda, proceed with caution. Just 1 can (12oz) of coke a day can cause more than 15 lbs of weight gain a year. How many pounds would you gain from drinking 1 big gulp a day of soda? What about a liter (about 3 12-oz cokes)? That would be about 45 lbs a year from soda alone! This is because the sugar overload from soda results in higher overall calorie intake, which leads to weight gain. As weight increases, so does the risk of type 2 diabetes, along with other health problems such as high blood pressure, high cholesterol, tooth decay, inflammation, and increased risk for heart disease and stroke.

In a recent study, one 12oz daily increment in sugar sweetened and artificially sweetened soft drink consumption was associated with a 22% increased risk of type 2 diabetes. After adjusting for energy intake and BMI, there was still an association between sugar-sweetened soft drinks and type 2 diabetes.

How do I choose which one is best for me?

Whether you are deciding between regular soda and diet soda, there’s no denying that both are not the healthiest drinks to consume. There is contradictory evidence that both advocates for and criticizes diet soda, which can be very confusing. The bottom line is this: Before you reach for a diet or regular soda can, consider your overall health and general eating patterns. Do you already exceed your recommended daily limit for added sugars? The best way to stay within recommended limits is to avoid soda altogether. Instead of trying to decide which is the lesser of two evils, aim for beverages free of added sugars, artificial sweeteners, calories, and chemicals and hydrate yourselves with a refreshing glass of water.

Take the Pledge!

You’ve read the facts about regular and diet soda, now it’s time to take the pledge.  Pledge to yourself your renewed commitment to your health! Please check the box below and let us know what you’ve pledged to do.

GET HELP!

GET HELP

Please note, if you are an avid soda drinker, kicking the habit may be easier said than done.  If you would like help safely stepping away from the soda and towards some healthier alternatives, please contact us.  We’d be more than happy to provide you with a free plan to kick the coke habit.  Simply click the GET HELP button to let us know how to reach you, and a Nutritionist will contact you as soon as possible.

Sources:

• American Heart Association. (n.d.). Retrieved from http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyDietGoals/Sugars-and-Carbohydrates_UCM_303296_Article.jsp
• American Cancer Society. (n.d.). Retrieved from http://www.cancer.org/Cancer/CancerCauses/OtherCarcinogens/AtHome/aspartame
• Malik, V., Popkin, B., Bray, G., Despres, J., & Hu, F. (n.d.). Retrieved from http://circ.ahajournals.org/content/121/11/1356.full
• Nettleton, J. A. (n.d.). Retrieved from http://care.diabetesjournals.org/content/32/4/688.full
• Mayo Clinic Staff. (n.d.). Retrieved from http://www.mayoclinic.org/news2010-mchi/5914.html
• Ophardt, C. (n.d.). Retrieved from http://www.elmhurst.edu/~chm/vchembook/549acesulfame.html
• Nettleton, J. A., Lutsey, P. L., Wang, Y., Lima, J. A., Michos, E. D., & Jacobs, D. J. (n.d.). Retrieved from http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2660468/
• American Heart Assosiacion. (n.d.). Retrieved from http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/Sugars-101_UCM_306024_Article.jsp
• (n.d.). Retrieved from http://www.ncbi.nlm.nih.gov/pubmedhealth/behindtheheadlines/news/2013-04-25-sugary-soft-drinks-linked-to-raised-risk-of-diabetes/
• (n.d.). Retrieved from http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/what-can-i-drink.html
• (n.d.). Retrieved from http://www.eatright.org/Public/content.aspx?id=6442452041
• (n.d.). Retrieved from http://www.coca-cola.co.uk/brands/diet-coke.html
• (n.d.). Retrieved from http://circ.ahajournals.org/content/116/5/480.abstract?ijkey=1fb10584dadab5dff14b1ea5aa02ebf81d12d1a7&keytype2=tf_ipsecsha
• (n.d.). Retrieved from http://www.medscape.com/viewarticle/803117
• (n.d.). Retrieved from http://amhp.us/what-you-may-not-know-about-diet-soda/
• (n.d.). Retrieved from http://thechart.blogs.cnn.com/2013/07/10/diet-soda-may-do-more-harm-than-good/
• (n.d.). Retrieved from http://www.livestrong.com/article/531926-does-a-diet-soda-affect-insulin/
• (n.d.). Retrieved from http://jn.nutrition.org/content/137/9/2121.abstract
• (n.d.). Retrieved from http://livehealthy.chron.com/sugar-brain-function-3559.html

Welcome 2014! A new year to start over and commit to resolutions to work on throughout the year (or pick up on last year’s resolutions). Every year when the clock strikes midnight, people are determined that this will be the year they shape up, eat better, save more money, or finally kick their smoking habit to the curb. Resolutions can be fun to make, but difficult to maintain. A study found that one out of three Americans resolve to better themselves in some way, but a smaller percentage actually keep up with them. The majority will stick to their goals for at least a week and less than half are still on target six months later. So how can we make this year different? Many people try to make drastic changes that are unrealistic. Rather than resolving to lose 50 pounds or to run monthly marathons, welcome the new year with a renewed commitment to living healthy by starting with small, simple changes to carry on to the next year. Pick one of the following worthy resolutions and stick to it. It may be hard to keep up the enthusiasm, but not impossible! Cheers to a healthy new year and a healthy new you!

1. Fit in 30 minutes of exercise or physical activity into your day

The American Heart Association recommends at least 150 minutes per week of moderate exercise or 75 minutes per week of vigorous exercise (or a combination of both moderate and vigorous activity throughout the week). 30 minutes a day, five times a week can be an easy goal to remember, but you also experience benefits if you divide your time into two or three 10-15 minute segments each day. This includes anything that makes you move your body and burn calories, such as brisk walking or climbing stairs.

If you don’t currently exercise and aren’t very active during the day, any increase in physical activity is good for you. Aerobic physical activity (any activity that causes a noticeable increase in your heart rate) is especially beneficial for disease prevention. Even walking briskly for 15-20 minutes a day starts to decrease the chances of having a heart attack or stroke, developing diabetes, or dying prematurely. Don’t be afraid to start slow and then increase activity each day to reach your goals.

Other health benefits of daily aerobic exercise include weight loss and maintenance of lost weight, increased stamina, increased immunity to viral illnesses, reduced health risks (obesity, heart disease, high blood pressure, type 2 diabetes, stroke, and certain types of cancer), better management of chronic conditions (helps lower high blood pressure and control blood sugar), stronger heart, clear arteries (less buildup of plaque), better mood and reduced tension, stronger muscles, reduction of cognitive decline in older adults, and a longer life (in comparison to those who don’t exercise regularly).

2. Replace unhealthy beverages such as soda with more water

One of the major causes of obesity is soda. In fact, soda has become the primary source of calories in the American diet. The high sugar content along with caffeine is a deadly combination leading to a lifelong addiction to these carbonated drinks. Soda is high in calories, but provides no nutritional value. It also contributes to obesity, diabetes, tooth decay, and weakened bones. If cutting out soda altogether is too difficult, try replacing one soda a day with water. Then two sodas a day and so forth. Water is the number one alternative to soda that provides many health benefits.

Drinking water helps maintain the balance of body fluids to keep you in good health and hydrated. Water is especially important when trying to lose weight because it can help control calories, especially when replacing higher calorie beverages. Even water-rich foods help in weight control such as fruits, vegetables, broth-based soups, oatmeal, and beans because they help you feel full. Other benefits of drinking water include more energized muscles, good looking skin, better kidney function, and maintenance of a normal bowel function (prevents constipation).

Reap the benefits of water by increasing your daily intake. Here are some tips:

–          Have water with every snack and meal.

–          If you need taste, incorporate slices of your favorite fruits.

–          Eat more fruits and vegetables. Their high water content will add to your hydration.

–          Keep a bottle of water with you in your car, at your desk, or in your bag.

3. Focus on fiber

Fiber provides many health benefits. Dietary fiber includes all parts of plant foods that your body does not digest or absorb. You may see it listed on a food label as soluble fiber or insoluble fiber, but both types have important health benefits such as lowering blood cholesterol and glucose levels and preventing constipation or irregular bowel movements.

Eat a wide variety of high fiber foods such as whole grains, nuts and seeds, and fruits and vegetables to maximize the health benefits. Not only does a high fiber diet help to normalize bowel movements and maintain bowel health, it also aids in achieving healthy weight. Dietary fiber adds bulk to your diet and makes you feel full faster and helps to control your weight. The Institute of Medicine recommends 38 grams of daily fiber for men and 25 grams of daily fiber for women, age 50 or younger, and 30 grams of daily fiber for men and 21 grams of daily fiber for women, age 51 and older.

4. Work on staying mentally fit

Maintaining a healthy mind is just as important as staying physically fit. Staying mentally and physically fit requires work and an investment of time. Set goals for yourself to help you maintain a balance between your emotional and physical wellness. Here are some mental wellness tips to help manage and reduce stress:

–          Get plenty of sleep (preferably eight hours of uninterrupted sleep), which is essential to health and happiness.

–          Learn to relax. Remind yourself to take a break. Incorporate yoga, meditations or other forms of relaxation into your day.

–          Laugh. It truly is the best medicine and can be very therapeutic. Incorporate laughter into your day to make you feel better about yourself and the world around you.

–          Do something for others. When you’re feeling down, helping others can make you feel included and empowered. Nothing feels better than making others happy.

–          Nurture friendships. In this world of technology, face-to-face interaction is being substituted by other avenues of communication. Email and texting is no substitute for a real live visit with a friend or family member. Stay in touch and schedule short lunch breaks, movie dates, or shopping excursions.

–          Avoid unnecessary stress. Trying to meet expectations of a household, family, friends, or employer can be overwhelming at times. Make a realistic to-do list each week. Tackling those priorities and crossing them off as you go will give you a gratifying feeling of accomplishment and serve as encouragement to carry you through your next list. Realize your limits and learn how to say no. Above all, keep a positive attitude that will help you make the appropriate changes to your lifestyle and time.

–          Make time for fun. Your body needs time to take a break from your responsibilities and recharge. Make time for leisure activities that bring you joy and contentment, such as reading a book, watching a movie, spending time with loved ones, or taking a relaxing bath.

–          Incorporate physical activity. Focusing on being physically fit also provides benefits for your mental well-being since it plays a role in reducing and preventing stress. Incorporate daily physical activity such as walking, riding a bike, working in your garden, dancing, or playing sports with friends and family.

–          Eat healthy. Start each day with a healthy breakfast and maintain balanced, nutritious meals throughout the day. Try to limit excessive caffeine and sugars in your diet. Well-nourished bodies are better prepared to cope with stress and are kept mentally sharp.

This year, try committing to a realistic, healthy New Year’s resolution that you can carry on to the next year. Just small changes can lead to life-long healthy habits. Set goals for yourself and take small steps toward achieving them, whether it be replacing one soda a day with water, increasing physical activity to 30 minutes a day, or eating more fiber. Don’t stop at just one! With a new attitude and determination for good health, include more healthy resolutions as the year progresses and have your friends and family join in on the fun!