By Theresa Stahl, RD, LDN 

Q: Is diet soda really bad for me? If so, what should I switch to?   

A: Throughout my 25 years of nutrition counseling, I’ve seen a recurring problem with excessive liquid calorie intake.  Many of these calories come from sodas.  In our super-sized society, it’s not unusual to see people drinking 32-ounce sodas, which provide almost 400 calories each.  With this kind of calorie contribution, it’s no wonder people switch to diet sodas to try to combat the weight gain associated with this excessive calorie intake.  This seems like a simple fix. But is it?

In research at Purdue University, researchers studying rats have linked the use of artificial sweeteners with overeating, lower energy expenditures and weight gain.  And a study in the January 2008 journal Circulation found an increased association with metabolic syndrome (a condition associated with increased risk for diabetes in adolescents and adults) in people drinking just one diet soda a day.  While more research is needed before conclusions can be drawn from these studies, the questions raised are important.  

And sodas, including diet sodas, replace other healthier options for staying hydrated, such as water, juice and milk.To quench your thirst, consider reaching for these alternatives:

• Water. If you don’t like the taste of plain water, try flavoring it with a splash of lemon, lime, or orange. Or try sparkling waters, which are great mixed with fruit or small amounts of 100% fruit juices.
• Skim or 1% milk or fortified soy or rice milks.  To help meet calcium needs and control blood pressure, 3 eight ounce servings per day are recommended for those consuming 2000 calories per day.  Individual needs vary according to age.  For recommendations visit www.mypyramid.com.  
• Fruit juice.  Fruit juices have had controversies of their own because they are a concentrated source of calories and excessive calorie intakes lead to weight gain, so moderation is key.  For adults trying to control or lose weight, try not to exceed 4 – 8 ounces per day.  A couple ounces of fruit juice can be mixed with water or sparkling water to make delicious fruit spritzers.  
• Vegetable juice.  Vegetable juices are typically low in calories but may be high in sodium so look for lower sodium varieties or juice your own.  
• Coffee and tea.  Plain coffee and tea are calorie free and recent research has found they are high in healthy phytonutrients, which have been linked with a decreased risk of heart disease and certain types of cancer.  Limit additions of cream and sugar, which boost calories. These contain caffeine so moderation is recommended. Decaffeinated varieties are also available.