Diet soda is often considered a "healthier" option than regular soda because it's sugar- and calorie-free. Many people choose these drinks to reduce sugar intake, manage their weight, or simply enjoy a sweet taste without guilt. However, recent research raises a major question: is diet soda truly safe, or could it actually increase the risk of liver disease?
This article will discuss the latest scientific findings, the reasons behind these risks, and what we can do to maintain liver health.
Latest Research Findings
A large UK study involving more than 120,000 participants found that both sugary soda and diet soda increased the risk of fatty liver disease ( metabolic-associated steatotic liver disease/MASLD ), ScienceDaily reported. In fact, consuming more than one can per day was associated with a 60% increased risk, according to EatingWell .
Surprisingly, the risks from diet soda are not significantly different, and in some cases, even higher, than those from sugary sodas. This has led many nutritionists and doctors to question the long-term safety of these low-calorie drinks.
Why Diet Soda Can Be Risky?
There are several scientific reasons why diet soda can be detrimental to the liver. First, diet soda typically uses artificial sweeteners such as aspartame, sucralose, or saccharin. While considered safe within certain limits, research shows that these sweeteners can disrupt the gut microbiota. This imbalance in gut bacteria then affects fat and sugar metabolism, increasing the risk of liver disease.
Furthermore, artificial sweeteners can trick the brain into thinking they taste sweet without calories, causing the body to respond by increasing appetite or cravings for other sweet foods. Excessive consumption can lead to obesity, a major risk factor for fatty liver disease. Furthermore, several studies have found that diet soda can affect insulin sensitivity. When the body becomes less sensitive to insulin, the risk of type 2 diabetes and fatty liver disease increases.
What Is Fatty Liver Disease?
Fatty liver disease occurs when fat accumulates in liver cells. This condition can progress to inflammation, liver damage, and even cirrhosis if left untreated. There are two main types:
- MASLD (Metabolic-Associated Steatotic Liver Disease): associated with obesity, diabetes, and unhealthy lifestyle.
- Alcoholic Liver Disease: caused by excessive alcohol consumption.
Diet soda is linked to MASLD because of its effects on metabolism and weight.
Global Impact
With more and more people turning to diet soda as a "healthier" alternative, these findings are a serious concern. Diet soda consumption is not only a trend in developed countries but is also increasing in Asia, including Indonesia. If left unchecked, the risk of liver disease could become a major public health problem.
What Can We Do?
To maintain liver health, it's best to limit your diet soda consumption and avoid making it a daily drink, although occasionally is fine. The best choice is still water or infused water with lemon, orange, or cucumber slices for a refreshing boost. Additionally, a balanced diet with plenty of fruits, vegetables, and high-fiber foods is essential for supporting liver function.
Equally important, do physical activity regularly because exercise helps the body's metabolism and prevents fat accumulation in the liver.
Conclusion
Although diet soda is often considered safe because it's sugar- and calorie-free, recent research suggests that excessive consumption may actually increase the risk of fatty liver disease . Artificial sweeteners, their effects on metabolism, and disruption of the gut microbiota are key factors to be wary of.
In other words, diet soda isn't a long-term solution for a healthy lifestyle . The best choices are still water, a balanced diet, and regular physical activity. So, if you want to maintain a healthy liver, it's best to limit your diet soda consumption and choose more natural alternatives.
