Medical experts agree that drinking diet sodas frequently can lead to a variety of health problems, including weight gain, diabetes, and tooth erosion. Yet millions of people consume diet soft drinks daily, many of them gulping down several cans. They’re addicted, they say. But is the excessive consumption of these sugar-free drinks an addiction to diet soda or something else? Here’s what research suggests:
Diet Sodas and Addiction to Caffeine
Many diet sodas, especially colas, contain anywhere from 35 to 70 milligrams of caffeine per 12 fluid ounces, which quickly adds up for those who drink more than one diet soft drink a day. The problem with that? Caffeine, when taken in excess, has negative health consequences, ranging from insomnia to irregular heart beat.
More importantly, consuming caffeine can result in physical dependence on it, which explains why people often complain of adverse physical symptoms, such as headaches, nausea, and irritability, when they withdraw from diet soft drinks and other caffeinated beverages. But while an addiction to caffeine can be blamed for a diet soda addiction, caffeine isn't the only culprit.
Artificial Sweeteners in Sugar-Free Drinks
Not only have artificial sweeteners been linked to kidney problems and metabolic syndrome, a condition that causes cardiovascular disease, diabetes, high cholesterol, and obesity, their intensely sweet flavor can trick the mind into not being satisfied with nutritious, naturally sweetened foods like fresh fruits, according to a study published in the December 9, 2009, Journal of the American Medical Association.
Unfortunately, many habitual diet soft drink consumers rely on the artificial sweeteners in sugar-free drinks to satisfy their sugar cravings. Over time, the JAMA study adds, they no longer associate calories with sweetness and end up making poor food choices.
Although the FDA claims that a person can safely consume 50 milligrams of the artificial sweetener aspartame per 2.2 pounds of body weight (which translates to about 18 cans of diet soda for a 150-pound individual), artificial sweeteners can be addictive and detrimental to health.
Sodium in Diet Soft Drinks
The body needs some sodium to function properly, but too much of it can cause high blood pressure, fluid retention, osteoporosis, and kidney stones. Even though many diet soft drinks contain low sodium, they can still be harmful to anyone with a salt addiction. That’s especially true for those who drink several diet sodas per day—which is easy to do.
When people guzzle down a diet soft drink to quench their thirst, they often discover that the opposite happens. Because diet sodas contain sodium, even small amounts, they tend to promote thirst rather than quench it. This can result in reaching for a another can.
Overcome a Diet Soda Addiction With Healthy Alternatives
Whether a diet soft drink consumer suffers from an addiction to caffeine, artificial sweeteners, or sodium (or a combination of the three), he or she can overcome the addiction by gradually substituting healthy alternatives. Below are some recommended substitutes for diet sodas:
- decaffeinated or herbal tea
- water, plain or with lemon
- less caffeinated beverages, like hot cocoa or chocolate milk
- naturally sweetened foods, such as fresh fruits and juices
While coffee isn’t an ideal choice for someone with an addiction to caffeine, it does have some health benefits when consumed in moderation. Dark chocolate is another caffeinated product that has health benefits and satisfies a sweet tooth (without too much sugar). One of the most healthful and satisfying ways to kick the habit of diet sodas, though, is to fill up on nutritious foods, such as fruits, vegetables, and whole grains.
People who think they have a diet soda addiction are likely suffering from an addiction to caffeine, artificial sweeteners, or sodium. With that in mind, weaning off these sugar-free drinks can be accomplished by avoiding them and their habit-forming ingredients and consuming more healthful, satisfying alternatives.
Sources:
Bakalar, Nicholas, “Metabolic Syndrome is Tied to Diet Soda,” The New York Times (February 5, 2008).
Ludwig, David, “Artificially Sweetened Beverages: Cause for Concern,” Journal of the American Medical Association (December 9, 2009).
MayoClinic.com, “Artificial Sweeteners: A Safe Alternative to Sugar?” (accessed February 23, 2010).
Payne, January W., “Six Signs of Caffeine Addiction,” U.S. News and World Report (June 25, 2009).
Susie Yakowicz - Susie Yakowicz is a Minnesota freelance writer whose work has appeared in dozens of publications for children and adults.
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