Nowadays it is very common to hear most of the women say: It is a lot of calories , I can not consume so many at the same time, it has a very high number and it would ruin my diet. Counting the calories in the food they eat is one way for them to lose weight and stay on track.
Your; you count calories you choose a light soda because they do not contain sugar and therefore will not contain calories; so your conscience is clear and you could enjoy the sweet of the soda and its bubbly flavor without regrets. However, you have to know about the ingredients they use to replace sugar and deliver the “light” product; that favors you in the dream figure, or not? What if they harm you more than they favor you?
You have to read about diet sodas, how many to drink per day, the ingredients they use to replace sugar, the damage that this can cause you and even the comparison of a light soda with a normal one. This information will be provided to you below so that you can take care of your figure without neglecting your health.
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What are diet sodas?
Light sodas are the same version of regular carbonated sodas but without the cane sugar that gives it that sweet flavor , but instead use non-caloric sweeteners such as stevia among others. Remember that there are caloric sweeteners such as fructose and glucose that are also present in food and honey, but the light version has 30% fewer calories than the normal version because the sweeteners are not caloric; You will find out about these later.
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How many diet sodas can be taken a day?
You must have a strict daily consumption regimen of these diet sodas, since they have an amount of sodium that will probably cause consequences such as: fluid retention, and problems for the liver and kidneys. A can of regular soda contains 10 milligrams of sodium, while a can of diet soda contains between 30 and 40 milligrams approximately ; and the RDA for sodium is 1.5 grams .
That said, you can do the math yourself and know that there is a daily can (only one would be enough) even if you limit yourself to taking just one, the ideal that should be taken daily would be a couple of sips. Or simply leave it for special occasions because there are many consequences that this light soda can cause you, which is not beneficial, is addictive and does not give you any nutrients.
Characteristics of light sodas
- They are low in calories
- They contain non-caloric sweeteners.
- Contain caffeine
- They have the same presentation as the regular one (can and bottle)
The consumption of these could cause demineralization in the bones due to their phosphoric acid content; in addition the additives that contain like caffeine; that in excess will cause stress on the kidneys and tachycardias, or sweeteners such as Spartan that causes headaches , dizziness and panic attacks; on the other hand, potassium benzoate, a preservative, which if combined with vitamin C , light and heat could form a carcinogenic substance known as benzene.
How many calories do diet sodas have?
Compared to regular soda that has 149 calories per can, diet sodas only provide 2 calories per can.
What effects do diet sodas have on the body?
It has several bad effects for the body, the possibility arises that aspartame is the culprit of some diseases since if it reaches a temperature greater than 30 degrees Celsius it will transform into formaldehyde and later into formic acid used to kill ants.
This formic acid would cause multiple sclerosis, lupus, leg numbness, speech disorders, shooting pains, vertigo, depression , dizziness, cramps, anxiety attacks , memory loss, blurred vision, spasms, joint and headache pain.
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Do they help you lose weight or contribute to obesity?
You could really say that they contribute to obesity , since the artificial sweet taste that sweeteners give you fool your brain , your body tries to metabolize this fake sugar and causes it to accumulate in fat , not to mention that the need to ingest it will skyrocket. calories and with an anxiety attack you will eat more.
Also due to its bubbling effect, caused by gas bubbles; they will dilate the stomach and make digestion difficult , when they are released in general flatulence or belching then your feeling of hunger will return and you will want to eat again.
Are diet sodas bad for your health?
The consumption of soft drinks in general is harmful to health; and for being light it will not be the exception. They could cause damage to your heart or suffer from a cardiovascular problem due to the sodium they contain, they would damage the enamel of your teeth due to citric or orthophosphoric acid, which favors cavities; they would also cause metabolic syndrome, increasing the chances of suffering from type 2 diabetes and abdominal fat.
Diet sodas and diabetes
Due to the risk of metabolic syndrome mentioned above, the danger of suffering from type 2 diabetes is due to the fact that the artificial sugar aspartame causes an increase in blood sugar and insulin levels , which would generate a resistance that would favor diabetes.
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How do diet sodas affect children?
Children should not drink diet sodas because they contain additives that are very harmful to them, in addition, those described above are sufficient reasons for children not to try them, that is, the risk of losing teeth, the risk of suffering from obesity because you deceive brain with false sugar and the need to consume sugars or carbohydrates increases, and finally it will cause annoying gas and flatulence that could damage their intestinal system .
What effect do diet sodas cause in pregnancy?
Actually your gynecologist will recommend that you avoid soft drinks because of their high calorie content, but he did not tell you anything about light soft drinks, you should also avoid them since they contain substances such as artificial sweeteners ; for example saccharin , which increase the risk of having a premature birth.
In addition to this they contain caffeine, a can gives you 35 to 55 mg, and if you drink your morning cup of coffee then you will be exceeding the daily limit of caffeine which is 200 milligrams. These two reasons during pregnancy could also contribute to your baby not developing well, or on the contrary, suffering from obesity before completing the first year of life.
During breastfeeding, are there risks?
Diet soda could interfere with the absorption of iron in nursing mothers , they could also fill your newborn baby with gas, causing colic; a mother needs protein and calories to meet the demands of the baby and herself; otherwise it would not produce milk and as a consequence your baby would cry from hunger and you would have to opt for breast milk or formula.
Diet sodas in no way provide you with nutrients or protein, and fewer calories, so why take the risk?
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Diet soft drinks and insulin, what is the relationship?
When you eat carbohydrates, when they are digested they break down into sugar and are absorbed into the bloodstream and thus increase blood sugar levels; and when they are elevated the organism releases insulin, so that the sugar is transferred and the body uses it as energy or is stored as fat. And if the sugar is low, the liver will then release sugar and stabilize the levels that generally drop when you sleep or when you are fasting for a long time.
This process is the normal one of your body, it does it daily; But if you are diabetic you may have insulin resistance or lack it, so your sugar levels rise uncontrollably. This is also a fact; notwithstanding, the studies carried out to determine whether diet sodas are related to insulin are short-term and in laboratory rats; studies have not been proven for humans; however here I will tell you a little about insulin and artificial sweeteners whose relationship is still being studied in animals and not in humans in the long term.
The body releases insulin to respond to a sweet taste; and if you will trick your brain frequently then you will require real sugar which actually raises blood sugar levels.
In addition, sweeteners change the balance of intestinal bacteria, and would cause insulin resistance on the part of the producing cells and cause an increase in both sugar and insulin levels in the blood.
Insulin normalizes blood sugar levels, it is well known, but sweeteners could interfere with this, they would not raise those levels in the short term, which means that a daily can will not cause this in a month; but if at a time not yet determined by science.
Diet sodas contain sucralose, which raises insulin levels; Like aspartame and saccharin, the solution on the buccal walls without swallowing it causes a rise in insulin. Either way, a diet soda is less harmful than a regular soda, but both will affect your health in one way or another.
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Do diet sodas have caffeine?
Diet sodas have caffeine; normal coca cola and Zero maintain the caffeine percentage at 9.3 milligrams per hundred milliliters, while diet coca cola has 12.2 milligrams per hundred milliliters, that is, 35% more caffeine regardless of whether it is light or not.
The other brand name is Pepsi, the regular one contains 10.6 milligrams of caffeine per hundred milliliters, and the light Pepsi has 11.4 milligrams per hundred milliliters.
In summary, both brands contain caffeine and you can check the amount in diet and regular soft drinks in this information that I provided so that you can make your own comparison and conclusion.
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Cellulite and cholesterol, how do they affect diet sodas?
Light sodas, despite not containing sugar (which is what generally becomes fat that ends up being stored and distributed throughout the body, especially areas that you do not want such as the abdomen and legs) contain sodium and other chemicals that they impair blood circulation, cause inflammation and impair tissue irrigation . And as for cholesterol, it has not been proven if it increases it.
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Light sodas and abdominal fat
A study that was carried out on a large number of people for nine years showed that diet sodas increase abdominal fat up to almost eight centimeters, if you consume four cans a week or more , if you add to this, a sedentary life And without good eating habits, it will cause abdominal fat to increase over the years and it will bring other health risks to your life.
Alcohol with diet sodas, what do they cause together?
Diet soft drinks cause a higher concentration of alcohol in the body than any other drink with which you want to combine alcoholic ones ; the sugar in the alcohol plus the sweeteners will get you intoxicated very quickly.
This was confirmed by a study that used almost two milliliters of vodka with regular soda, and for comparison used the same amount but with diet soda. High alcohol levels plus low self-will and decreased driving ability were more apparent and in people who drank the vodka with the diet drink.
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Contraindications and side effects
Until now, light sodas have not been contraindicated for any type of person, however, from what is already known in this article, it should be contraindicated for people with diabetes; for pregnant women, in lactation and for children; also for overweight people ; because diet sodas will betray your brain and cause you to consume carbohydrates.
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As side effects could be mentioned:
- Fluid retention.
- Obesity
- Descaling in bones
- Demineralization in teeth.
- Depression .
Differences between diet sodas and regular sodas
Normal soft drinks contain 39 grams of sugar in each can , light soft drinks contain aspartame, that is, about 0.3 grams . Check it by sinking the normal soda in water and the light can, the first will float and the second will sink.
Regular sodas have a high glycemic index, while diet sodas have a low or no index. The normal ones provide too many calories and the light ones practically none or very few.
The difference between diet sodas and regular sodas is above all; in which one is sweetened with cane sugar; while the other is sweetened with sweeteners. But they are similar in how harmful they are both to health and in that neither provides nutrients or proteins that benefit your body.
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Nutritional information for diet sodas
Light soft drinks do not provide any nutrients, however, here is their composition:
- Carbonated water.
- Sweeteners
- Natural or artificial flavors of lemon, orange, cola, etc.
- Quinine vegetable extract (quinine 27 mg / liter)
- Preservatives
- Acidulants
- Caffeine (11 milligrams per hundred milliliters maximum).
- Phosphoric acid (478-546 mg / liter, within what is allowed)
Kathie Sand always saw the world of beauty as the terrain on which to build her professional career, a goal that was clear to her when she was only 15 years old. Her great concern to expand knowledge led her to settle in Paris where she studied hand in hand with the best beauty professionals and with the most advanced techniques for skin care.