Being overweight is a problem that is becoming more and more prevalent in today’s culture. Finding a solution to this issue is not as easy as it seems, and it is thought that a number of reasons contribute to the problem. Unquestionably, though, being overweight is a severe and alarming condition. As a result, many campaigns and marketing strategies focus on reducing sugar intake.
The so called “zero” or “diet” sodas or sugar-free beverages were introduced around the 1960s. Since they sound so much better on paper than their sugary competitors, these goods immediately became well-liked. Without going too far into details about these kinds of drinks, we’ll see what research says on the relation of bodyweight and zero-sugar soft drinks.
What exactly are diet sodas
First, let’s address the most crucial and evident point: these beverages are completely sugar-free and have no calories. For those looking to cut calories and drop some weight, this might seem appealing. From this point of view, these drinks are somewhat superior to conventional sugary drinks, which have a lot of added sugar.
Manufacturers use a variety of substances known as artificial sweeteners to give these beverages their sweet flavor. Most artificial sweeteners are not digested by the human body, which is why they have no calories. They are used in much lesser amounts as some of them are actually tens or even hundreds of times sweeter than ordinary table sugar. People with diabetes may find these sweeteners especially helpful, and they are also available for use at home. However, they can still interact with our gut microbiome.
Additionally, there is a class of substances known as sugar alcohols that can be produced intentionally but are also found naturally in a variety of plants. They do have some calories, but not as many as white sugar, and they are not much sweeter than sugar. These substances are likewise widely utilized and highly well-liked.
Both of them have been approved by FDA, but the effects of their chronic consumption are controversial. These sweeteners are safe, according to scientific research and studies, provided that they are used in moderation and in accordance with recommended dosages.
What exactly does research say
While a number of studies didn’t find any concluding evidence, according to recent studies, diet sodas may have the opposite impact of what is intended, which is to lower sugar intake and make it simpler to control body weight.
Prior research has demonstrated that there are no appreciable weight loss benefits from these drinks.
The researchers in this study discovered that beverages that contain the sweetener sucralose may actually make people feel more hungry.
75 individuals between the ages of 18 and 35 who had stable body weight participated in the study; 58% of them were female. Those who were overweight or obese were also included in addition to these subjects. Three experiments were conducted on them.
During one session, participants drank 300 ml of water as a control beverage, a drink with additional sugar, or a drink containing sucralose. Participants were shown pictures of high-calorie items after drinking, and MRI scans were used to record their brain activity, especially in the areas linked to appetite and food cravings.
Measurements were also taken of the participants’ insulin levels, blood sugar, and metabolic hormones. At the conclusion, they were allowed to eat, and their selections and intakes were noted.
What Did the Results Show?
Brain scans and blood tests revealed three significant effects that sweetener-containing drinks had on the body:
– Increased Brain Activity: MRI results showed that women and individuals with excess body weight who consumed drinks with sweeteners had increased activity in brain regions related to appetite and food desire.
– Decreased Satiety Hormones: There was a drop in metabolic hormones that signal satiety after consuming sweetened drinks, compared to drinks with added sugar.
– Increased Food Intake: After consuming the sweetened drink—especially among women—there was a stronger desire for food, and they ended up eating more at the end of the experiment.
These results are consistent with some previous studies and indicate that this type of drink is not necessarily a better option, even though it might seem so at first glance. Their low or nonexistent calorie content isn’t enough to fool our brains, which will eventually signal a need for caloric food.
These drinks may be a good alternative to those containing large amounts of added sugar, but only if consumed rarely and in moderation. They cannot replace calorie-rich foods and should not be used as a weight-loss tool.
Related:
9 Possible Dangers of Diet Soda
