Do Diet Drinks Actually Help With Weight Loss?
A new study shows that no- or low-calorie sweetened drinks can be just as, if not more, effective as swapping in water in place of sweetened drinks.
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When it comes to weight loss, how much does what you drink matter? Sugar-sweetened beverages top the list of sources of added sugar in the American diet according to the Dietary Guidelines for Americans. Although it’s recommended to have no more than 10 percent of total calories coming from added sugars, it accounts for more than 13 percent of total calories in the average American diet. But what about if you drink a diet beverage with a no- or low-calorie sweetener — does that matter? A new study examined the effects of diet beverages compared to water on weight loss. Here’s what you should know.
As most people overconsume added sugar, especially from sugar-sweetened beverages, there have been many strategies to help cut back on them. One of these includes replacing added sugar beverages with beverages that are made with no- or low-calorie sweeteners like diet soda or seltzer. Research has shown that this swap can help decrease calories consumed in the short-term and help with weight management. However, there have been no long-term studies done to evaluate the effectiveness of these types of sweeteners.
“This study represents one of the largest and longest (1 year) randomized controlled trials to date,” says John L Sievenpiper, MD, PhD, FRCPC Professor of Nutritional Sciences and Medicine at the University of Toronto and Staff Physician at St. Michael’s hospital. It should be noted that randomized control trials are the gold standard of research design for drawing causal inferences. Sievenpiper says that major health authorities have been asking for more long-term randomized trials on the effectiveness of low- and no-calorie sweeteners for weight management. As such, this new study directly answers that call.
The study had 493 participants who either consumed a no- or low-calorie beverage or drank water over a one-year period. Participants who drank the no- or low-calorie beverage actually lost more weight (16.5 pounds) compared to those who drank water (13.4 pounds). Researchers concluded that both groups can be beneficial to long-term weight loss.
There has also been some discussion suggesting that drinking no- or low-calorie sweeteners can make someone prefer, or more accustomed to very sweet foods and beverages. However, Sievenpiper says that the “trial showed that the low- and no-calorie sweetened beverage group consumed less sugars.”
And what about using those sweeteners for even longer periods of time? The current study is planning to follow up with participants for two years – so we will need to wait for that data. To date, the longest randomized control trial conducted is one year in adults and 18 months in children.
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Which Is Better for Weight Loss – Water or Diet Beverages?
Sievenpiper and the Dietary Guidelines – along with myself, a registered dietitian – still say water is the best choice and is the standard of care. Additionally, diet drinks and seltzer should generally not be consumed at the same volume as water.
However, “these data provide important evidence that low- and no-calorie sweetened beverages are an effective alternative for weight management as part of a sugar-sweetened beverage reduction strategy and overall weight management program,” explains Sievenpiper. These findings also back up the most recent quality studies used in clinical practice and public health policy.
Bottom Line: If you’re looking to lose or maintain your weight, enjoying a no or low-calorie sweetened beverage can be part of your healthy beverage choices.
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