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As someone who loves diet soda, and drinks it pretty frequently, i was always made to feel bad about diet soda. What is the concern about diet sodas? Well, mainly their artificial sweetener ingredients. After joining this subreddit, i was more convinced that i wasn't doing anything wrong.
https://www.reddit.com/r/loseit/wiki/faq#wiki_is_diet_soda_bad_for_you.3F
So today, I'm here to dispel the myth that we are taking an unhealthy limit of diet soda in terms of artificial sweeteners.
First, lets define what a diet soda is. It is a soft drink that uses artificial sweeteners. Specifically, aspartame and acesuflame K.
Reference: https://en.wikipedia.org/wiki/Diet_drink
I will be discussing specifically about diet coke, coke zero, diet pepsi and caffine free diet pepsi. The quantities found in these drinks can be found in this link below. It is sourced by a registered dietitian.
Reference: https://static.diabetesselfmanagement.com/pdfs/DSM0310_012.pdf
This is the main website for that document.
https://www.diabetesselfmanagement.com/
According to the dietitian, 8 ounces of diet coca cola contains 125mg of aspartame. 8 ounces of coke zero contains 58mg of aspartame and 31mg of acesuflame K. 8 ounces of diet pepsi/caffine free diet pepsi contains 118mg of aspartame.
Reference: https://www.quora.com/How-many-ounces-are-in-a-soda-can-in-the-USA
For the sake of ease, one can of soda is usually 12 ounces or 355ml.
Conversion is 1Litre =33.814 US fluid ounces.
For the sake of ease, i will also be referring to the amount you can drink in litres.
1 litre of diet coca cola contains 528.34mg of aspartame.
1 litre of coke zero contains 245.15mg of aspartame and 131.03 mg of acesuflame K.
1 litre of diet pepsi contains 498.76mg of aspartame.
This is the daily intake of aspartame and acesulfame.
Acceptable daily intake of aspartame: 40mg per kg of body weight
Acceptable daily intake of acesulfame K: 9mg per kg of body weight
Reference:
https://www.nhs.uk/live-well/eat-well/aspartame-facts/
https://www.nhs.uk/live-well/eat-well/acesulfame-k-the-evidence/
So, assuming that you are a 40 kilogram person/ 88lbs person, your daily limit is as follows.
1600mg of aspartame and 360mg of acesulflame.
As a 88lbs person/40kg person, you have an acceptable daily intake of 3.02 litres of diet coca cola.
As a 88lbs person/40kg person, you have an acceptable daily intake of 2.75 litres of coca cola zero
As a 88lbs person/40kg person, you have an acceptable daily intake of 3.2 litres of diet pepsi.
The good news is that most people aren't even this light. So, the limit is more likely to be above 4 litres for many people.
I would like to say that i am not advocating for drinking 3 litres of diet soda a day, but even if you drink 2 to 3 cans everyday, it is negligible in terms of the effects of artificial sweeteners.
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