Tuesday, July 24, 2007

Diet Soda: Is it really better than regular?

It appears that, just like regular soda, more than 1 diet soda a day may increase the risk of heart disease. (See the full story at http://news.yahoo.com/s/ap/20070723/ap_on_he_me/diet_soda_heart_risks;_ylt=AgYTL.eDQUYZxaKfshgASg8DW7oF).

Nutrition expert, Barry Popkin, and American Beverage Association president, Susan Neely, can't fathom how a beverage with no calories could contribute to bulging waistlines. They believe we should drink diet soda instead of regular soda. I'm guessing they believe bulging waistlines are the only link from soda to heart disease and excess calories are the only way to gain weight.

I looked up "diet soda and weight loss" on pubmed.com and 3 articles showed up. One of them, published in the International Journal of Food Science Nutrition in May 2007, involved 2 groups of teens. One group was put on a 1500 calorie diet but allowed a 150 calorie snack and the other group, on the same diet, was allowed a no-calorie snack.

The conclusion was that there was no difference in weight loss between the teens that had a regular soda for a snack vs a diet soda.

The other 2 studies had nothing to do with diet soda or weight.

If calorie intake is the only determinate for weight gain/loss/maintenance, then why have our waistlines bulged since the introduction of artificial sweeteners? Could it be that something other than calories may contribute to obesity?

Appetite is regulated by hormones and brain chemicals and these play a role in our weight. The hormone insulin causes us to store fat, so foods that trigger insulin make us fatter. Carbohydrates are the only calorie source that trigger insulin. Fat and protein do not. The diet we are told to eat, based on the food guide pyramid, is a high carbohydrate diet and it is no wonder we are all getting fat.

While aspartame, the artificial sweetener in diet soda, does not contain calories, it does contain an amino acid that blocks the production of serotonin, a chemical in the brain that controls food cravings. A lack of serotonin causes the body to scream out for foods that will increase serotonin production. And those foods happen to be carbohydrates.

So lets get this straight. Aspartame in diet soda has the ability to increase our cravings for foods that make us fat. Somehow, I don't think that's going to help with any weight loss goals, even if there are no calories in the diet soda.

And here's a freebie. Aspartame also raises blood pressure which is a risk factor for heart disease. If you have high blood pressure and you drink diet soda, stop drinking it and see what happens. You may be able to get off some medication.

The bottom line is diet soda is poison to the body. Regular soda isn't much better, but it's a lot safer than diet soda.

I recommend not drinking soda period. But I realize that most people can't live with that. So here's what you do. Avoid diet soda completely. Limit regular soda, preferrably one that doesn't contain high fructose corn syrup, to no more than 1 12 oz can a day. No supersizing allowed.

If you are a soda junkie, you are going to have to reduce your cravings first. Let's say you drink 6 sodas a day. Next week, drink 5 sodas a day. The week after that, drink 4 per day and so on until you are down to 1 soda a day. If you can, get down to 1 soda a week.

Achieving a healthy weight involves a lot more than just calorie control. You have to feed your body the nutrients it needs to do all the things it needs to do. And interestingly enough, most of those nutrients are in animal fat and those that aren't require fat to be absorbed properly.

So, skip the diet foods and eat your butter. You'll end up controlling calories naturally and you'll see your waistline shrink.

2 comments:

Rich Murray said...

recent research and news re aspartame and stevia: Murray 2007.07.24
http://groups.yahoo.com/group/aspartameNM/message/1454

"Of course, everyone chooses, as a natural priority,
to actively find, quickly share, and positively act
upon the facts about healthy and safe food, drink,
and environment."

Rich Murray, MA Room For All rmforall@comcast.net
505-501-2298 1943 Otowi Road, Santa Fe, New Mexico 87505

http://groups.yahoo.com/group/aspartameNM/messages
group with 78 members, 1,455 posts in a public,
searchable archive http://RMForAll.blogspot.com

http://groups.yahoo.com/group/aspartameNM/message/1395
Aspartame Controversy, in Wikipedia democratic
encyclopedia, 72 references (including AspartameNM # 864
and 1173 by Murray, brief fair summary of much more research:
Murray 2007.01.01

http://groups.yahoo.com/group/aspartameNM/message/1453
Souring on fake sugar (aspartame), Jennifer Couzin,
Science 2007.07.06: 4 page letter to FDA from 12 eminent
USA toxicologists re two Ramazzini Foundation
cancer studies 2007.06.25: Murray 2007.07.18

http://groups.yahoo.com/group/aspartameNMmessage/1451
Artificial sweeteners (aspartame, sucralose) and coloring
agents will be banned from use in newly-born and baby foods,
the European Parliament decided: Latvia ban in schools 2006:
Murray 2007.07.12

http://groups.yahoo.com/group/aspartameNMmessage/1437
stevia to be approved and cyclamates limited by
Food Standards Australia New Zealand:
JMC Geuns critiques of two recent stevia studies by Nunes:
Murray 2007.05.29

http://groups.yahoo.com/group/aspartameNM/message/1427
more from The Independent, UK, Martin Hickman, re ASDA
(unit of Wal-Mart Stores) and Marks & Spencer ban of
aspartame, MSG, artificial chemical additives and dyes
to prevent ADHD in kids: urray 2007.05.16
http://news.independent.co.uk/uk/health_medical/article2548747.ece

http://groups.yahoo.com/group/aspartameNM/message/1426
ASDA (unit of Wal-Mart Stores WMT.N) and Marks & Spencer
will join Tesco and also Sainsbury to ban and limit
aspartame, MSG, artificial flavors dyes preservatives additives,
trans fats, salt "nasties" to protect kids from ADHD:
leading UK media: Murray 2007.05.15

http://groups.yahoo.com/group/aspartameNM/message/1438
Coca-Cola and Cargill Inc., after years of development,
with 24 patents, will soon sell rebiana (stevia)
in drinks and foods: Murray 2007.05.31

http://groups.yahoo.com/group/aspartameNM/message/1277
50% UK baby food is now organic - aspartame or MSG
with food dyes harm nerve cells, CV Howard 3 year study
funded by Lizzy Vann, CEO, Organix Brands,
Children's Food Advisory Service: Murray 2006.01.13

http://groups.yahoo.com/group/aspartameNM/message/1271
combining aspartame and quinoline yellow, or MSG and
brilliant blue, harms nerve cells, eminent
C. Vyvyan Howard et al, 2005 education.guardian.co.uk,
Felicity Lawrence: Murray 2005.12.21

http://groups.yahoo.com/group/aspartameNM/message/1417
formaldehyde as a potent unexamined cofactor in cancer research --
sources include methanol, dark wines and liquors,
aspartame, wood and tobacco smoke: IARC Monographs on the Evaluation
of Carcinogenic Risks to Humans implicate formaldehyde
in #88 and alcohol drinks in #96: some related abstracts:
Murray 2007.05.15

http://groups.yahoo.com/group/aspartameNM/message/1286
methanol products (formaldehyde and formic acid)
are main cause of alcohol hangover symptoms
[same as from similar amounts of methanol, the 11% part of aspartame]:
YS Woo et al, 2005 Dec: Murray 2006.01.20

http://groups.yahoo.com/group/aspartameNM/message/1143
methanol (formaldehyde, formic acid) disposition:
Bouchard M et al, full plain text, 2001: substantial sources
are degradation of fruit pectins, liquors, aspartame, smoke:
Murray 2005.04.02

http://groups.yahoo.com/group/aspartameNM/message/1455
FEMA slow to safety test Katrina toxic trailers,
Charles Babington, Associated Press -- 1 ppm formaldehyde in air
is about half the daily dose from 3 cans aspartame diet soda
and ten times the 1999 EPA alarm level for drinking water:
Murray 2007.07.23
http://groups.yahoo.com/group/aspartameNM/message/1455
http://groups.yahoo.com/group/aspartameNMmessage/1447
second study by expert Greek team of neurotoxicity
in infant rats by aspartame (or its parts, methanol,
phenylalanine, aspartic acid), KH Schulpis et al,
Toxicology 2007.05.18: Murray 2007.07.04

http://groups.yahoo.com/group/aspartameNMmessage/1444
expert Greek group finds aspartame (or its parts,
methanol, phenylalanine, aspartic acid) harm infant rat
brain enzyme activity, KH Schulpis et al,
Pharmacol. Res. 2007.05.13: Murray 2007.06.23

http://groups.yahoo.com/group/aspartameNM/message/1414
effect of aspartame on oncogene and suppressor gene
expressions in mice, Katalin Gambos, Istvan Ember, et al,
University of Pecs, Hungary, In Vivo 2007 Jan;
scores of their relevant past studies since 1977: Murray 2007.04.14

http://groups.yahoo.com/group/aspartameNM/message/1373
aspartame rat brain toxicity re cytochrome P450 enzymes,
especially CYP2E1, Vences-Mejia A, Espinosa-Aguirre JJ et al,
2006 Aug, Hum Exp Toxicol: relevant abstracts re formaldehyde
from methanol in alcohol drinks: Murray 2006.09.29

http://groups.yahoo.com/group/aspartameNM/message/1340
aspartame groups and books:
updated research review of 2004.07.16: Murray 2006.05.11

Dark wines and liquors, as well as aspartame,
provide similar levels of methanol,
above 120 mg daily, for long-term heavy users,
2 L daily, about 6 cans.

Within hours, methanol is inevitably largely turned into formaldehyde,
and thence largely into formic acid -- the major causes
of the dreaded symptoms of "next morning" hangover.

Fully 11% of aspartame is methanol -- 1,120 mg aspartame
in 2 L diet soda,
almost six 12-oz cans, gives 123 mg methanol (wood alcohol).
If 30% of the methanol is turned into formaldehyde,
the amount of formaldehyde, 37 mg, is 18.5 times the
USA EPA limit for daily formaldehyde in drinking water,
2.0 mg in 2 L average daily drinking water.
////////////////////////////////////////////////////////////

Rich Murray said...

recent research and news re aspartame and stevia: Murray 2007.07.24
http://groups.yahoo.com/group/aspartameNM/message/1454

"Of course, everyone chooses, as a natural priority,
to actively find, quickly share, and positively act
upon the facts about healthy and safe food, drink,
and environment."

Rich Murray, MA Room For All rmforall@comcast.net
505-501-2298 1943 Otowi Road, Santa Fe, New Mexico 87505

http://groups.yahoo.com/group/aspartameNM/messages
group with 78 members, 1,455 posts in a public,
searchable archive http://RMForAll.blogspot.com

http://groups.yahoo.com/group/aspartameNM/message/1395
Aspartame Controversy, in Wikipedia democratic
encyclopedia, 72 references (including AspartameNM # 864
and 1173 by Murray, brief fair summary of much more research:
Murray 2007.01.01

http://groups.yahoo.com/group/aspartameNM/message/1453
Souring on fake sugar (aspartame), Jennifer Couzin,
Science 2007.07.06: 4 page letter to FDA from 12 eminent
USA toxicologists re two Ramazzini Foundation
cancer studies 2007.06.25: Murray 2007.07.18

http://groups.yahoo.com/group/aspartameNMmessage/1451
Artificial sweeteners (aspartame, sucralose) and coloring
agents will be banned from use in newly-born and baby foods,
the European Parliament decided: Latvia ban in schools 2006:
Murray 2007.07.12

http://groups.yahoo.com/group/aspartameNMmessage/1437
stevia to be approved and cyclamates limited by
Food Standards Australia New Zealand:
JMC Geuns critiques of two recent stevia studies by Nunes:
Murray 2007.05.29

http://groups.yahoo.com/group/aspartameNM/message/1427
more from The Independent, UK, Martin Hickman, re ASDA
(unit of Wal-Mart Stores) and Marks & Spencer ban of
aspartame, MSG, artificial chemical additives and dyes
to prevent ADHD in kids: urray 2007.05.16
http://news.independent.co.uk/uk/health_medical/article2548747.ece

http://groups.yahoo.com/group/aspartameNM/message/1426
ASDA (unit of Wal-Mart Stores WMT.N) and Marks & Spencer
will join Tesco and also Sainsbury to ban and limit
aspartame, MSG, artificial flavors dyes preservatives additives,
trans fats, salt "nasties" to protect kids from ADHD:
leading UK media: Murray 2007.05.15

http://groups.yahoo.com/group/aspartameNM/message/1438
Coca-Cola and Cargill Inc., after years of development,
with 24 patents, will soon sell rebiana (stevia)
in drinks and foods: Murray 2007.05.31

http://groups.yahoo.com/group/aspartameNM/message/1277
50% UK baby food is now organic - aspartame or MSG
with food dyes harm nerve cells, CV Howard 3 year study
funded by Lizzy Vann, CEO, Organix Brands,
Children's Food Advisory Service: Murray 2006.01.13

http://groups.yahoo.com/group/aspartameNM/message/1271
combining aspartame and quinoline yellow, or MSG and
brilliant blue, harms nerve cells, eminent
C. Vyvyan Howard et al, 2005 education.guardian.co.uk,
Felicity Lawrence: Murray 2005.12.21

http://groups.yahoo.com/group/aspartameNM/message/1417
formaldehyde as a potent unexamined cofactor in cancer research --
sources include methanol, dark wines and liquors,
aspartame, wood and tobacco smoke: IARC Monographs on the Evaluation
of Carcinogenic Risks to Humans implicate formaldehyde
in #88 and alcohol drinks in #96: some related abstracts:
Murray 2007.05.15

http://groups.yahoo.com/group/aspartameNM/message/1286
methanol products (formaldehyde and formic acid)
are main cause of alcohol hangover symptoms
[same as from similar amounts of methanol, the 11% part of aspartame]:
YS Woo et al, 2005 Dec: Murray 2006.01.20

http://groups.yahoo.com/group/aspartameNM/message/1143
methanol (formaldehyde, formic acid) disposition:
Bouchard M et al, full plain text, 2001: substantial sources
are degradation of fruit pectins, liquors, aspartame, smoke:
Murray 2005.04.02

http://groups.yahoo.com/group/aspartameNM/message/1455
FEMA slow to safety test Katrina toxic trailers,
Charles Babington, Associated Press -- 1 ppm formaldehyde in air
is about half the daily dose from 3 cans aspartame diet soda
and ten times the 1999 EPA alarm level for drinking water:
Murray 2007.07.23
http://groups.yahoo.com/group/aspartameNM/message/1455
http://groups.yahoo.com/group/aspartameNMmessage/1447
second study by expert Greek team of neurotoxicity
in infant rats by aspartame (or its parts, methanol,
phenylalanine, aspartic acid), KH Schulpis et al,
Toxicology 2007.05.18: Murray 2007.07.04

http://groups.yahoo.com/group/aspartameNMmessage/1444
expert Greek group finds aspartame (or its parts,
methanol, phenylalanine, aspartic acid) harm infant rat
brain enzyme activity, KH Schulpis et al,
Pharmacol. Res. 2007.05.13: Murray 2007.06.23

http://groups.yahoo.com/group/aspartameNM/message/1414
effect of aspartame on oncogene and suppressor gene
expressions in mice, Katalin Gambos, Istvan Ember, et al,
University of Pecs, Hungary, In Vivo 2007 Jan;
scores of their relevant past studies since 1977: Murray 2007.04.14

http://groups.yahoo.com/group/aspartameNM/message/1373
aspartame rat brain toxicity re cytochrome P450 enzymes,
especially CYP2E1, Vences-Mejia A, Espinosa-Aguirre JJ et al,
2006 Aug, Hum Exp Toxicol: relevant abstracts re formaldehyde
from methanol in alcohol drinks: Murray 2006.09.29

http://groups.yahoo.com/group/aspartameNM/message/1340
aspartame groups and books:
updated research review of 2004.07.16: Murray 2006.05.11

Dark wines and liquors, as well as aspartame,
provide similar levels of methanol,
above 120 mg daily, for long-term heavy users,
2 L daily, about 6 cans.

Within hours, methanol is inevitably largely turned into formaldehyde,
and thence largely into formic acid -- the major causes
of the dreaded symptoms of "next morning" hangover.

Fully 11% of aspartame is methanol -- 1,120 mg aspartame
in 2 L diet soda,
almost six 12-oz cans, gives 123 mg methanol (wood alcohol).
If 30% of the methanol is turned into formaldehyde,
the amount of formaldehyde, 37 mg, is 18.5 times the
USA EPA limit for daily formaldehyde in drinking water,
2.0 mg in 2 L average daily drinking water.
////////////////////////////////////////////////////////////