Currently, sugar-free sodas are taking the place from sodas with sugar. The worry about getting fat makes us opt for less caloric drinks, but really, do sugar-free sodas get fat?
In no case should soft drinks replace water as a hydration drink for the proper functioning of our body.
Soft drinks without sugar
The risks of consuming soft drinks without sugar
Sugar-free soft drinks are soft drinks in which sugar is removed and replaced by alkaline sweeteners, such as aspartame, saccharin or cyclamate. Although sugar-free soft drinks contain no calories, the sweeteners present favor the absorption of sugar in the intestine.
In addition, they promote insulin secretion in the same way as sugary sodas. A condition that causes blood sugar levels to decrease, thereby creating a feeling of hunger.
Sweeteners also affect the intestinal flora, modifying the bacteria in the body, producing dysbiosis and glucose intolerance.
Soft drinks without sugar and weight
This relationship is increasingly studied to know if sugar-free soft drinks get fat, as it is a subject of great controversy.
The latest published study, Sugar and artificially sweetened beverages linked to obesity: a systematic review and meta-analysis, shows an association between soda consumption and obesity.
However, we must clarify that this study does not separate the consumption of sugary sodas from those without sugar. The results show that the consumption of soft drinks, whatever they are, is higher in people with obesity.
Other studies suggest that sugar-free drinks, apart from raising the risk of obesity, may increase the chance of cardiovascular disease, but there is no clear mechanism as to why this occurs.
On the other hand, there are studies, such as this one by Plos One, that show the link between the consumption of sugar-free drinks and a greater amount of abdominal fat. According to this, they may not be effective as a measure to control weight.
Why could they get fat?
Sugar-free drinks may not get fat on their own, but they are related to unhealthy lifestyle habits.
You probably think that the calories you are going to save in that soda can be introduced into another more caloric food as a replacement. That is, for example, it is useless to eat a hamburger with fries and at the same time a light drink.
They can get hungry
As we have said before, these sodas can trigger the feeling of hunger among those who consume them.
This means that our body reacts to soft drinks without sugar the same way as if they had it, but you get the sugar to the body.
Sweetness causes addiction
It has been shown that eating very sweet foods, whether or not they provide calories, frequently activates brain areas related to pleasure and reward, leading to an addiction to very intense flavors and sensations. The effects of sweet foods on the brain cause the same sensation as using a drug, so we tend to want to eat sweeter.
If you want to lose weight, it seems logical to replace sugary sodas with sugar-free sodas. So far, it has been seen that, in moderate quantities, they are safe and do not provide calories.
However, science shows that consuming them regularly does not help weight control since they can cause us to eat more and gain more abdominal fat.
The weight gain is quite complex and can not blame one food group or products, nor sugar. The main drink must be water, both at meals and outside of them.
But what if I ever want to have a soda? What do I choose, soft drinks with sugar or without sugar? If consumed sporadically, you can opt for light refreshments, since, in small quantities, no negative effects are found.