Diet sodas and ultra-processed foods: The concerns
Ultra-processed foods (UPFs), including diet sodas sweetened with artificial ingredients, have been linked to potential health risks. Although I used to drink diet soda almost daily, I decided to cut back for my long-term health. Dietitian Nichola Ludlam-Raine highlighted some concerns during a conversation:
1. Health risks of UPFs: UPFs often contain ingredients and processes not found in home cooking. Diet sodas, while marketed as healthier alternatives to sugary drinks, aren't exactly "health drinks."
2. Dental health risks: Diet sodas are acidic, which can harm teeth over time.
3. Gradual reduction is key: Ludlam-Raine suggested cutting back slowly—reducing from daily consumption to just a couple of times per week. She emphasized moderation rather than eliminating them completely.
Inspired by this advice, I decided to reduce my diet soda intake. Here's what I learned during the process.
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1. Healthier drinks can be more expensive
A big part of my habit was convenience: I loved grabbing a cold can of soda after lunch. However, when I switched to healthier options like sparkling water infused with natural fruit juice or herbal teas, I noticed they were generally pricier than diet sodas and often came in smaller quantities.
Still, these alternatives made a difference. Brands like Dash Water, Aqua Libra, Dalston's, and Cawston Press became my go-to options.
2. My tastebuds adjusted over time
At first, fruit-infused sparkling water felt bland compared to the bold sweetness of diet sodas. But over time, I began to enjoy the subtle, natural flavors. Eventually, I even became more sensitive to the artificial taste of diet drinks, making it easier to stick to healthier options.
3. I craved sugary snacks less
While I can't definitively prove the connection, I noticed I craved sweet treats like cookies less often after reducing diet soda. Ludlam-Raine explained that artificial sweeteners like aspartame or sucralose might increase cravings for sugary foods in some people.
When I skipped the diet soda, I found myself reaching for healthier snacks like apples with peanut butter instead. I also avoided the mistake of suppressing hunger with diet sodas, which can disrupt balanced eating habits and lead to overeating later.
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Final thoughts
Reducing my diet soda consumption hasn’t been a perfect journey, but it’s been worthwhile. I feel good knowing I’m making a small but meaningful change for my health by cutting back on UPFs. Plus, discovering new drinks I genuinely enjoy has made the transition easier than I expected.
For anyone looking to reduce their diet soda intake, gradual changes and experimenting with alternatives can make all the difference. Remember, it’s about progress, not perfection!
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