When it comes to the sticky world of sugary, sweetened beverages, diet soda is often touted as the “healthier” version of normal soda. Besides, the latter contains high-fructose corn syrup or sugar, which are both known to increase the risk of unwanted weight gain and Type 2 diabetes. Meanwhile, diet soda is sweetened with artificial sweeteners (like aspartame), doubling as a lighter, low-calorie option.
But according to a new study in Pediatric Obesity, low-calorie sweeteners can actually increase daily food intake. Researchers examined data from the National Health and Nutrition Examination Survey. The data, which included the dietary habits of 7,206 children and teenagers, spanned over the course of five years. The researchers analyzed the daily caloric intakes of individuals who drank water, diet soda, and normal soda.
Compared to the youths who only drank water, those who drank low- or zero-calorie sweetened drinks consumed an extra 200 extra calories each day.
At first glance, this link might not make any sense. How can someone eat more calories if you drink something with little to no calories? It comes down to the way the human body works — and what happens after you eat or drink something. And while the study involved children and teens, the findings have implications for people of all ages.
When you consume artificial sweeteners, your body is less likely to suppress ghrelin, the “hunger hormone.”
Ghrelin stimulates appetite and enhances hunger.
It works by interacting with the hypothalamus, the part of your brain that regulates appetite.
Sugar (especially glucose) has a different effect.
It’s better at controlling ghrelin and promoting satiety, according to Physiology & Behavior.
Plus, it’s important to acknowledge the way your brain responds to artificial sweeteners, too.
Your brain has a food reward system; this region is responsible for sugar cravings.
(If you have a “sweet tooth,” you can thank this part of your brain.)
Sugar satisfies the neurological pathways in the brain.
It creates “a positive feeling of reward,” says Harvard T.H. Chan School of Public Health.
Low-calorie sweeteners, like ones that are used in diet soda, don’t satisfy those pathways in the same way.
Sure, they might be sweet. But sweetness without calories only partially activates the brain’s food reward system.
According to Frontiers in Behavioral Neuroscience, this further stimulates your craving for sugar and extra food.
So, what gives? What’s the point of diet soda then?
If you’re trying to wean yourself off of normal soda, diet soda may be useful.
It’s recommended as a short-term substitute, says Harvard T.H. Chan School of Public Health.
Diet soda, however, is not the solution to weight loss or chronic disease prevention. In the end, water — along with a balanced diet rich in plants — is always the best bet.
