Diet Drinks: A Closer Look at Health Risks

For people who love drinking diet sodas, recent research studies have found that diet drinks can increase the risk of stroke and dementia. Although diet drinks have long been advertised as a healthier, low-calorie alternative to regular carbonated drinks, a closer look at recent research suggests otherwise. Ultimately, the studies show that diet drinks may not be as healthy as once thought.  

One research study involved 2,888 participants aged 45 and older in the Framingham Heart Study. The study asked them to fill out diet entries up to three times over a seven-year period. The research study found that participants who reported drinking one diet soda a day were roughly twice as likely to have a stroke within the next decade. This was compared to individuals who did not drink diet soda. Moreover, drinking regular, sugar-sweetened carbonated drinks did not seem to increase the risk of stroke.  

However, these types of research studies have only been able to prove an association between diet drinks, stroke, and dementia. “Also, only 97 people (about 3 percent) had strokes during the follow-up, which means that only two or even three of those strokes may be associated with drinking diet soda,” stated Dr. Kathryn Rexrode, an associate professor of medicine at Harvard-affiliated Brigham and Women’s Hospital, which co-authored a research study on soda intake and stroke risk.

Risk of Stroke Associated with Diet Drinks

The research study found a slightly increased risk of stroke in people who drank more than one soda per day, whether or not it contained any type of artificial sweetener. Although the study showed no significant increase in stroke risk, that doesn’t necessarily mean diet sodas are a better option than regular sodas. Research studies have shown that drinking carbonated drinks may lead to weight gain, diabetes, high blood pressure, heart disease, and stroke,” she stated.  

In fact, researchers believe one possible explanation for why regular, sugar-sweetened carbonated drinks weren’t associated with stroke in the recent study is a phenomenon known as survival bias. In this instance, it would mean that individuals who drink a lot of carbonated drinks may have died from health issues such as heart disease.  

Conversely, diet drinks may be associated with an increased risk of stroke due to a variety of health issues known as reverse causation. In an attempt to be healthier, individuals who have a heavier weight or have diabetes may be more inclined to select diet drinks over regular drinks. Consequently, their increased risk of stroke may come from their health issues rather than their drink option. “We may ultimately only be measuring the residual effect of weight gain, obesity, and diabetes,” says Dr. Rexrode.  

Artificial Sweeteners and Stroke

Although researchers need more evidence to determine why artificial sweeteners may increase stroke risk, there are other reasons to avoid them. For example, studies show that artificial sweeteners can make individuals crave sugary, high-calorie meals. This result undermines their purpose of reducing total calorie intake.

Moreover, many researchers believe that people who use these artificial sweeteners, which can be many times sweeter than sugar, may come to find naturally sweet foods, such as fruits, less appealing. Likewise, they may find less sweet foods, such as vegetables, entirely unpalatable. Furthermore, individuals may be missing out on the many nutrients found in fresh, natural foods.  

“I encourage my patients to stop drinking soda and other sugar-sweetened carbonated drinks regularly to prevent empty calories,” she says. “However, if someone says that they can’t do without soda in the morning to wake up, I will encourage them to switch to diet soda.” Water is a much better choice, however. “There are plenty of ways to make it more attractive, both visually and taste-wise.” She adds. Try flavoring sparkling or flat water, or add crushed mint, cucumber, or frozen fruit.  

Risk of Dementia Associated with Diet Drinks

In another research study, people who drank diet soda were associated with an increased risk of developing dementia. “The research study can’t prove a connection between drinking habits and health issues; however, it does strongly suggest an association,” Stated Dr. Matthew Pase, neurology fellow at Boston University School of Medicine and contributing author.  

The initial study evaluated food questionnaires, MRI scans, and cognitive tests of about 4,000 people aged 30 and up. Researchers found that people who consumed more than three diet sodas per week were more likely to have memory problems, reduced brain volume, and a smaller hippocampus, an area of the brain used for memory and learning. In addition, the study found that drinking at least one diet soda per day was associated with reduced brain volume.  

In a second research study, researchers tracked two groups of adults for ten years. The research study found that, out of nearly 3,000 adults over age 45, approximately 97 adults suffered a stroke during that time. Meanwhile, among almost 1,500 adults over age 60, approximately 81 adults developed Alzheimer’s disease or another type of dementia.  

Past Research

Studies have connected diet drinks to an increased risk of weight gain and stroke. Researchers believe that artificial sweeteners may ultimately affect the human body in many different ways, such as by transforming gut bacteria. Artificial sweeteners may also trick the brain into craving more calories. In fact, this is the first time diet sodas have been associated with dementia. Because people with diabetes drink more diet soda, researchers believe that the health issue may partly explain the rise in dementia. However, not completely. Notably, when researchers excluded people with diabetes from the study, the association between diet soda and dementia remained.  

According to the United States Department of Agriculture, Americans consumed 11 million metric tons of sugar in 2016, much of it in the form of sugary, sweetened carbonated drinks. Because it would have been difficult to measure total sugar consumption across all food sources, the study focused on sugary, sweetened carbonated drinks.  

A growing number of research studies suggest that diet drinks may not be a safe alternative to sugary, sweetened drinks. Even small causal effects can have much bigger consequences on health, given the popularity of both diet and regular sodas. The research study concluded that both glucose and artificially sweetened soft drinks “may be hard on the brain.”  

Diet soda is basically a mixture of carbonated water, natural or artificial sweetener, colors, flavors, and other food additives. Although diet drinks generally have very few to no calories, these essentially have no significant nutritional value. Many research studies have demonstrated that drinking diet soda is associated with an increased risk of stroke and dementia. Researchers have also found that diet drinks can cause a variety of other health issues. It’s essential for to avoid drinking too much diet soda. – Dr. Alex Jimenez D.C., C.C.S.T. Insight

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Recent research studies have found that diet drinks are associated with an increased risk of stroke and dementia. Although diet drinks are advertised as a much healthier, low-calorie alternative to regular carbonated drinks, a closer look at the results of these recent research studies ultimately suggests otherwise.

References

1. Corliss, Julie. “Does Drinking Diet Soda Raise the Risk of a Stroke?” Harvard Health Blog, 31 July 2017, www.health.harvard.edu/blog/drinking-diet-soda-raise-risk-stroke-2017073112109.
2. MacMillan, Amanda. “A Daily Diet Soda Habit May Be Linked to Dementia.” Health.com, 21 Apr. 2017, www.health.com/alzheimers/diet-soda-linked-to-dementia-stroke.