And now, the humans: 20 male students drank five drinks, one at each sitting during a one-month period. The drinks included water, regular soda, regular soda that had gone flat, diet soda, or carbonated water. Soon after, their blood ghrelin levels were measured. When students drank any carbonated beverage regular soda, diet soda, or carbonated water , their ghrelin levels rose to higher levels than when they drank water or flat soda.
Why would drinking carbonated beverages encourage your body to release more ghrelin? The study authors speculate that cells in the stomach that are sensitive to pressure respond to the carbon dioxide in carbonated beverages by increasing ghrelin production.
The short answer is easy: water. Unsweetened tea or fruit-infused water are also good alternatives. If you prefer to drink soda every day, it makes sense to switch from regular to a zero-calorie alternative. A low-calorie carbonated beverage may still be a reasonable choice, as long as you keep an eye on the rest of your diet and your weight.
Still, it would be premature to say that we should all give up carbonated beverages lest the obesity epidemic worsen. Stay tuned for future research assessing the health effects of a range of low-calorie beverages. As a service to our readers, Harvard Health Publishing provides access to our library of archived content.
Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
You have tremendous latitude in what goes into your daily diet—and the choices you make can have profound consequences for your health. But what diet should you choose? The range is truly dizzying. Just some of the diets you might encounter are vegan, pegan, and portfolio.
Raw food, whole foods, and Whole Keto, carnivore, and paleo. Clean eating and intermittent fasting. Mediterranean, Nordic, and Okinawan. For example, the "No Calorie Sweetener", Splenda, really has 3.
Well hopefully you're sitting down, because "negative-calorie foods" are also a myth. The thinking behind negative-calorie foods like celery or cucumbers, is that you expend more calories digesting them than they contain, hence, you'll burn calories merely by consuming them.
Unfortunately, there's no science to back this up. A single stalk of celery actually has about six calories, but you only burn about a half a calorie digesting it, meaning its net caloric value is around five-and-a-half calories. Insulin is what tells our cells to either use sugar as food or store it as fat--without it, our bodies can't process the sugar that lands in our bloodstreams.
When your pancreas produces insulin to deal with anticipated sugar, but then no sugar arrives, it confuses your body and disrupts its metabolic process. This may explain why several studies have shown a link between regularly drinking diet soda and metabolic syndrome, a collection of symptoms that includes larger waist circumference, higher blood pressure, and higher blood sugar.
You probably know or have observed that the more regularly you taste something sweetness, saltiness, etc. This is why people who stop eating sugar or salt suddenly find many commercially available foods extremely salty potato chips, for instance or extremely sweet candy bars.
So it's worth considering that artificial sweeteners are dramatically sweeter than sugar, and although it may not register that way on your tongue, diet soda is in fact much sweeter than regular soda. All that sweetness accompanied by zero calories confuses your brain as well as your metabolic processes, and tends to leave you craving sugar more than before.
Counting calories is still the most common method people use to try to lose weight, and it's the basic principle behind both Weight Watchers and the popular weight-loss app Lose It!
If you're counting calories, there's a simple equation: Drinking a regular soda means you have to eat calories less of something else that day or that meal. Drinking a diet soda means you've consumed zero calories, so you get a free pass to eat more.
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