Yes, you can drink that cup of diet soda

Yes, you can drink that cup of diet soda

Ask anyone why obesity rates are so high, and they will look at you like an idiot. Doesn’t everyone already know? However, you may be surprised at how different the answers are. At one point, people thought this was our eating of fat (hence the low-fat craze and inventions like low-fat cooking oil spray), then some people got angry about the carbs and now they dread eating carrots and sweet potatoes.

These days, one of the most important questions I face is my attitude to sweeteners and if someone can drink diet soda while trying to lose weight.

Read also: Why You Shouldn’t Follow Your Fast Weight Loss Journey

Sugar is always a popular discussion. Sugar tastes delicious, and it is very addictive. Meanwhile, unfortunately, it contains calories. The more sugary foods we eat, the more calories we eat, and the more likely we are to gain weight. It is natural that if we want to lose weight, we must find an alternative to sugar that is as tasty as sugar but does not contain calories.

Over the past decade, we’ve descended steeply into the quest for sweet-sucking foods, discovering a range of sweeteners that help us reduce our calorie intake while maximizing sweetness. As detailed in an article by Precision Nutrition titled All about natural sweetenersIt is no surprise that 20% of modern diets now consist of sweeteners. If you’re into math – that’s 1/5 of our diet. That should be enough to prompt us to reconsider our food choices.

Admittedly, there has been a seismic shift in our approach to localities. Natural sugars, such as honey, maple syrup, agave, and jaggery, are starting to shine, replacing the controversial refined and processed table sugar and high-fructose corn syrup.

However, let’s proceed with this conversation with caution. There is an assumption that the word “natural” automatically means “healthier”. Yes, these forms of natural sugars contain antioxidants and other nutrients that may benefit our bodies. Having said that, it’s not uncommon for someone who praises healthy sugars to overeat them in desserts, yogurt, healthy bars, smoothies, shakes, healthy versions of ice cream, and other snacks.

In short, the benefits of the tiny amount of nutrients found in natural sugars quickly outweigh the risks of excessive consumption and the consequences of obesity and other lifestyle diseases. We can easily have a full daily serving of “healthy” sugar in our daily lives before we leave the breakfast table.

By the same token, sweeteners prepared in laboratories are not as harmful as previously thought. When sweeteners came on the scene, there was a fear in the food industry of cancers and Alzheimer’s disease – and rightly so. We should always be aware of what we are putting into our bodies. However, there have been copious amounts of inconclusive or insignificant results, and since then the Food and Drug Administration has approved as many as eight sweeteners for food additives.

So how do artificial sweeteners differ from sugar? It’s in their chemical makeup. Most sweeteners used in “diet” products are “high-density” sweeteners. The sweetness is so pronounced that the smallest dose can be used without adding calories. For example, popular sweeteners such as stevia are 250-300 times sweeter than table sugar, saccharin 200-700 times more, aspartame 200 times, and sucralose 600 times.

When discussing the health properties compared to the two, moderation is key to both. Article titled Health effects of fructose consumption He tells us that our recommended daily intake should be less than 50 grams of fructose (a form of sugar), because diets high in fructose have been linked to metabolic and cardiovascular disease. Fructose isn’t just about artificial sweeteners; It is found in high quantities in natural aloe vera. To put this in context, let’s compare a 32-ounce can of agave-flavored soda versus a can sweetened with high-fructose corn syrup (HFCS). The type flavored with aloe vera contains 56 grams of fructose, while the type containing HFCs has about 50 grams. It’s the potion that makes the poison, not the substance itself. Therefore, it does not matter whether you consume; You should stay aware of your intake.

Read also: Hop on the gluten-free bandwagon yet?

However, are foods sweetened with high-density sweeteners so bad? not exactly. In fact, it may be a good solution if you are trying to lose weight and not make drastic diet and lifestyle changes that overly challenge you.

Let’s take a special look at “diet” soft drinks, which are one of the popular sources of sweetening ingredients. If you’re looking to kick your sweet cravings and a can of Coke Zero is what calms you down, then this might be the answer. Humans love the slight sensation of burning carbonation on our tongues, so sipping a can of soda may be a mild form of agonizing pleasure, like the strong astringent flavor of whiskey or wine. This could be a great way to get rid of cravings if you can stop at it.

Likewise, diet soda may work if you want to cut back on alcohol, and drinking it makes you feel like you’re part of the party. Finally, if you’re someone hungry for whole sugar sodas, switching to a varied diet is a simple way to cut calories without overwhelming you with a major dietary change.

However, there are times when diet sodas don’t work. Sweet foods can still generate cravings for sweets, and a can of diet soda, whether sweetened with natural or artificial sweeteners, may increase your craving for sweet foods. Why drive yourself crazy wanting to eat more when your goal is to consume fewer calories to lose weight? Find another solution that works for you.

Finally, diet sodas still contain caffeine, which disrupts sleep patterns. People tend to ignore the caffeine content of soda because there’s less caffeine per serving than a typical cup of coffee – which leads to overeating as bedtime approaches. A Mayo Clinic College of Medicine study found that after eight days of sleep deprivation (by reducing total nighttime sleep by 2.5 hours), participants burned 559 fewer calories per day — a significant regulation that could affect their attempts to lose weight.

Jane Thomas is a Chennai based weight loss coach

#drink #cup #diet #soda

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