Have you ever wondered what happens to your body after consuming a can of diet soda? While it’s no secret that regular sodas are high in sugar and detrimental to our health, the additives in diet alternatives often go unnoticed.

Although these beverages don’t contain sugar, they do use artificial sweeteners to provide that familiar, sweet taste. One such commonly used sweetener is aspartame, which is 200 times sweeter than sucrose.

The Impact of Aspartame

Ella Allred, a technical nutritionist at NutriCentre, sheds light on the potential risks associated with aspartame. One significant concern is that our bodies mistake the sweetener for sugar and react accordingly. According to Allred, this can lead to an increased risk of health problems like diabetes.

She explains that as soon as you taste the sweetness of a diet soda, your body prepares for a sugar overload, causing your pancreas to release insulin. This insulin surge decreases the pancreas’ sensitivity to the hormone, putting you at risk of developing type 2 diabetes. Moreover, it triggers your body to store fat around your waist and increases your likelihood of developing heart disease.

The Cycle of Cravings

Approximately 20 minutes after consuming a diet soda, your body has already released insulin. This results in a significant drop in blood sugar levels, leaving you with a craving for more sugar. As Allred explains, this can lead to a cycle of reaching for another Diet Coke, perpetuating the sugar rollercoaster ride.

The Risk of ‘Addiction’

After 40 minutes, Allred warns that diet soda can even trigger the brain’s reward centers, increasing the risk of ‘addiction’. As the hour mark approaches, your body may still be craving more, tricked into thinking it has consumed sugar when it hasn’t.

It’s worth noting that aspartame is used in various products, including toothpaste, and has been the subject of numerous health studies. The World Health Organization (WHO) conducted research on the sweetener and discovered that while it carries potential risks, the amount of soda one would need to consume to exceed the recommended daily intake is significantly higher than what most people reasonably consume.

The recommended daily intake is 0-40mg of aspartame per kg of body weight. To surpass this, an adult weighing 70kg would need to consume more than 9–14 cans per day, assuming no other intake from other food sources.

Moderation is Key

As with most things, moderation is key. While the occasional diet soda might not cause significant harm, it’s essential to be mindful of our overall consumption. Making healthier beverage choices, such as water or unsweetened teas, can greatly benefit our long-term health.

Remember, your well-being is in your hands. Stay informed and make choices that empower your health.

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