Why Soda Swap?
Instead of drinking water, many folks are conditioned to reach for coffee, tea, or soft drinks for daily hydration. Whether those beverages are sweetened with sugar or fructose or non nutritive sweeteners can impact our health.
The concerns associated with consuming fructose are well documented and not generally disputed. This podcast with Dr. Peter Attia and Dr. Rick Johnson is an excellent deeper dive into how sugar drives metabolic disease.
Instead of consuming sugar or fructose, some people reach for diet soft drinks as a healthier option; however, unlike sweet beverage options, whether diet soft drinks are healthy can be more controversial. Some studies argue that when compared to drinking sugar-sweetened beverages, diet soft drinks can result in weight loss while other studies suggest a relationship between diet soft drinks and weight gain or metabolic disease.
Pros and Cons of Diet Soft Drinks
If there is an advantage to drinking diet soft drinks over sugar-sweetened drinks, it’s that they don’t contain sugar or fructose, and it can be a first step in avoiding sugar-sweetened beverages and reducing sugar consumption.
Another advantage for those who need to control blood glucose is that because there’s thought to be no glycemic impact, diet soft drinks can be used by those with Type II diabetes for better blood glucose control. Additionally, diet soft drinks allow users to avoid high fructose corn syrup (HFCS) which is associated with health concerns. As mentioned previously, it can help with weight loss when consumed instead of sugary drinks.
As noted in this article by Healthline, studies that suggest a positive relationship between consuming diet soft drinks and health are often paid for by the food industry, so take care to look at the source of data, conflicts of interest, and methodology when looking at research.
Cons
The research regarding the safety and efficacy of diet soft drinks tends to focus on glycemic control, weight, and cancer risks. Most of the data in the cited research is observational, which isn’t always helpful because it doesn’t control for other factors (variables) including what other foods/drinks are consumed or lifestyle variables.
Although limited, some preliminary research that focuses on the use of diet soft drinks goes beyond the scope of glycemic impact and weight to look at the impact of nonnutritive sweeteners on the gut, brain, and metabolism. (Kristie to add additional information and sources here.)
Non nutritive sweeteners
At the heart of the impact of diet soft drink is the sweetener that’s used. This Diet Doctor guide on sweeteners discusses the different sweetener options and shows that several of the artificial sweeteners frequently used in beverages may have side effects such as: affected blood sugar and/or insulin, headaches, dizziness, negative effects on gut and metabolic health, increased appetite, and continued cravings for sweets.
In our Soda Swap, we will focus on drink options that may include healthier non nutritive sweetener alternatives such as stevia, erythritol, or monkfruit. Each of those are natural sweeteners that are generally considered safer than artificial sweeteners like aspartame, phenylalanine, or acesulfame potassium (ace K).
For more information about alternative sweeteners, please see my general Sweetener Guide.
Want to join me in making a change for the next two weeks?
Whether you’d like to swap sugar-sweetened beverages for diet soft drinks or forgo the artificial sweeteners used in most commercial diet drinks, Soda Swap can help.
Since we’re all starting in a different place, start where you are and decide what level you want to try. There’s room for progress no matter where you start.
First, find yourself on this chart. Then, find where you want to be for the next two weeks. Don’t worry about how you’ll do it, yet. Just find what you aspire to.
Click this spreadsheet to open in a new tab to zoom in if needed:
Strategies for making changes to your beverage choices.
If you’re moving away from level 1, the Standard American Diet that includes sugar-sweetened drinks, consider taking a baby step to level 2, which includes avoiding all drinks and foods with sugar, high fructose corn syrup, or any other sweetener listed in level 1 like honey, coconut sugar, etc.
If you frequently order a frappe, ‘chino, spresso lotta sugar, then don’t. You can add unsweetened cream, half and half or unsweetened almond milk or coconut milk or any sugar-free syrup to your coffee or tea.
Try to drink water as much as possible even if it’s flavored water. See the chart above for suggestions and keep checking here and on my FB posts for new recipes and additional suggestions throughout the two-week challenge.
Moving to level 3 If you’ve not been careful about which sweeteners you consume, then you’re going to need to read labels and take heed to be successful choosing beverages at level 3 this week. As noted in the chart above, at level 3, you want to use only “approved” sweeteners. The Sweetener Guide can help guide your choices.
Leap to level 4 Depending on where you’re starting, level four could be a baby step or a huge leap. If you’re aiming for level 4 this week, you’re avoiding all sweeteners of any kind in any food or beverage.
Are you joining us?
Whether you’re participating for health reasons, to reduce sweetener reliance, or simply out of curiosity, this challenge offers an opportunity to explore the benefits of eliminating diet soda from your daily routine.
By abstaining from diet soda for two weeks, you’ll not only give your body a break from artificial sweeteners and additives but also open the door to discovering new, refreshing alternatives that nourish and energize you in a more natural way.
Throughout this challenge, you’ll be supported by a community of like-minded individuals, all committed to making positive changes in their lives. You’ll have access to resources, tips, and encouragement to help you stay on track and overcome any cravings or hurdles along the way.
Remember, this isn’t about deprivation or punishment. It’s about empowerment and reclaiming control over your beverage choices. So, let’s raise a glass to your health and well-being as you embark on this exciting journey towards a soda-free lifestyle!
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