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This topic was featured recently in a MyFitnessPal Blog post and I had to repost my own version. I get asked this question all the time. Every parent wants to know about soda. The Soda vs Diet Soda conundrum comes up in workshops for adults, seniors and kids.

You can read a very detailed scientific Registered Dietician Account here with all the appropriate scientific references : Which is the Lesser of Two Evils

Here is how I respond as a Dr. Sears Wellness Institute Health Coach. In my LEAN Start workshop for Families we teach traffic light eating as an easy way to talk to kits about healthy eating. We call treats and special occasion foods, Red Light Foods. As in “stop and think”, can you make a better choice? These are ok as occasional treats but not for your daily diet. Keep in mind a well balanced diet of healthful nutritious Whole Foods does not put anything off limits, even soda.

Sodas is what we call a “red light” food. Why? Regular for its added sugar content and diet soda for the associated health risks due to artificial sugars. I classify both as “red light” not for every day foods.

Let’s talk bout the SUGAR in Diet vs Regular Soda
As added sugar consumption in the US continues to rise, so does obesity and chronic conditions like diabetes. This is a epidemic in our country and we need a serious call to action. Another day, another post perhaps. We will all soon pay for the health decline of our entire population. Daily intake of sugar-sweetened beverages aka Soda and all added sugars, is associated with an increased risk of hypertension, Type 2 diabetes, coronary heart disease and stroke.

When it comes to diet soda, the research is mixed. However, there is plenty of documented scientific evidence linking artificially sweetened beverages aka Diet Sodas to more cravings for sweets which equals an increase in overall caloric intake. It seems to me if you are opting to drink a diet soda you are trying to cut back on calories. Why would you make yourself miserable in the process? This habit sets you up for failure.

THE BOTTOM LINE.. In moderation, it’s OK to drink regular or diet soda. If drinking a diet soda means you skipped a piece of cheesecake perhaps for you that’s a Better Nutrition Choice or perhaps you skipped on the alcohol at a party, again a Better Nutrition choice in that moment.

You need to drink large amounts over time to increase your risk of negative health effects. If you have two or more diet or regular sodas per day, try scaling back. Try sparkling or regular water with fresh fruit, or unsweetened tea with lemon. My favorite sparkling water, ice cubes and 1 1 drop of essential oil: lime and 1 drop grapefruit essential oil- combined or fresh fruit juice squeeze when available. Crisp and refreshing. I can carry these little essential oil bottles in my purse for on the go mock-tails. Get it!

For me personally, I stopped drinking sodas many years ago and never looked back. The benefits if not drinking soda over time simply surpassed the perceived benefits of having a soda. I grew up drinking soda like it was water. It was and is a hard habit to break and like all change success doesn’t happen overnight. Sustained change happens in small steps over time. Today I have ZERO desire to have any kind of soda.

Wishing you all the Wealth of Health,

Coach Gerryl -The FriscoFIT City Ambassador