Advertising
Advertising

Diet Drinks Can Be More Harmful Than Regular Sodas in Causing Heart Disease, Study Finds

Diet Drinks Can Be More Harmful Than Regular Sodas in Causing Heart Disease, Study Finds

Adding the word diet to something makes most of us think of it as healthy – and very often, this is the way misnomers are born. It’s only natural for us to think of diet soda being a healthier alternative to the normal, calorie and sugar-laden sodas. Unfortunately, a 10-year study shows this to be very untrue, for the waistline as well as the heart.[1]

The 10-Year Diet Soda Study on Women

The study conducted by the University of Iowa, in which over 60,000 women were tested for nearly a decade, indicates that diet soda may actually increase the risk of heart disease in women.[2]

Advertising

While the study did not conclusively prove so, it did point to an association, which basically means more study is needed in this direction. The results of the study showed that compared to women who rarely or never consumed diet soda, those who regularly drank two or more diet drinks every day were 30% more likely to have a heart problem and 50% more likely to die from a cardiovascular event or a heart-related disease. The scientific community is unanimous in calling these results alarming and in urgent need of more research, lest we now enter into the diet soda-caused heart disease pandemic.

How is Diet Soda Bad for the Heart?

Frankly, with sugar receiving so much flak for being bad and unhealthy, diet soda seems like a healthier alternative. You get the taste and the fizz – without the sugar and the calories. An average soda or sweetened drink has about 140 calories per serving. Diet soda and drinks replace that sugar with one or more chemicals like aspartame, saccharin or sucralose, and make a diet drink relatively calorie free. But what do these chemicals do to us once consumed?

Advertising

  1. Artificial sweeteners have no calories themselves to speak of, but they do trigger an insulin rush in the body – thus actually making the body store fat.
  2. Taste-wise, artificial sweeteners are a tad too sweet – thus deadening the ‘sweet’ taste buds and ending up making us consume even more sugar.
  3. According to a University of Minnesota study, diet soda increases the risk of Metabolic Syndrome and type-2 diabetes by over 30%.[3]

The term Metabolic Syndrome, basically points to a host of lifestyle-related events such as higher cholesterol and triglyceride levels, elevated glucose and lowered insulin levels, higher blood pressure and a larger waist circumference. These factors in turn contribute to a higher risk of heart disease and/or stroke in later years.

Are There Other Studies Pointing to This?

There have been many studies conducted by various research organizations over the recent years that reveal rather alarming associations between the consumption of diet soda and an increased risk of heart disease.[4] The MESA study shows that people who drink diet sodas on an everyday basis have a 36% greater risk of developing the above-mentioned metabolic syndrome and a 67% increased risk of developing diabetes.

Advertising

Are Men At Risk Too?

In case you thought your male gender means you can consume all the diet sodas in the world, hang on just a minute.

A 2015 study[5] in Sweden linked a 23% increased risk of heart failure and disease in men who regularly drank sweetened and artificially sweetened drinks every day.

Advertising

But other research presented at the American Heart Association’s International Stroke Conference demonstrates that drinking even one diet soda every day can increase your risk of contracting heart disease by an astounding 48%![6]

While all studies point to an association between an increased risk of heart disease and cardiovascular events, none of them can actually prove an undeniable association, and more studies are needed to do so, rather urgently. Until then, it’s best to avoid that sweetener-laden sip!

Featured photo credit: HuffPost via i.huffpost.com

Reference

More by this author

Rima Pundir

Health, Wellness & Productivity Writer

Stiff Muscles Make You Feel Sick Often: 8 Natural Muscle Relaxers You Can’t Miss When You Drive And Don’t Drink Enough Water, It’s As Dangerous As Drunk Driving Having A Glass Of This Drink Before You Sleep Can Burn Your Fat Insanely Fast How Common Language Can Help You Strengthen Your Friendship Introducing 13 Useful Free Apps For you To Install Today

Trending in Food and Drink

1 10 Brain Vitamins for Enhanced Brain Power 2 25 Quick and Healthy Breakfast Ideas to Energize Your Day 3 15 Healthy Recipes for Dinner (For Fast Weight Loss) 4 20 Easy Smoothie Recipes for Weight Loss 5 The Best Refreshing Morning Routine: Have a Vegan Breakfast

Read Next

Advertising
Advertising
Advertising

Last Updated on September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

Advertising

If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

Advertising

Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

Advertising

Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

    Advertising

    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

    More Tips on Getting in Shape

    Featured photo credit: Alexander Redl via unsplash.com

    Reference

    Read Next