Despite intense scrutiny of artificial sweeteners for years, the product continues to be popular with dieters, diabetics and many just looking for a sweet fix. Even in the face of declining soda sales, the market share of diet soda continues to expand, with the second most popular soda being a diet variety. At the same time, the global market for non-sugar sweeteners has had impressive sales in recent years. 

Sugar has obviously come under fire as a culprit for a plethora of health concerns, ranging from cancer to obesity. The average American consumes approximately one third of a pound of sugar each day, translating into nearly 130 pounds of sugar per person every year. As a nation sugar usage exceeds 9 million tons a year.

The conflict with artificial sweeteners versus regular white granulated sugar is that the evidence and studies point to a million and one effects of consuming regular sugar like heart disease, diabetes and stroke. Studies on artificial sweeteners have been done but not enough consistent evidence exists for how it can contribute to the development of chronic diseases, weight gain or even cancer. 

Artificial sweeteners have been embraced by those seeking to lose weight. Obesity is a growing global epidemic, representing a serious public health problem. In the United States over one third of people are obese and thus at an increased risk of high blood pressure, diabetes, heart disease and stroke. Overall, the cost of obesity exceeds 110 billion dollars annually, representing a major economic burden.

According to the American Heart Association soft drinks are the biggest contributor of added sugars in our diets.  Not only are soft drinks responsible for increasing our sugar consumption but epidemiologic studies are now finding that they also contribute to many health problems independently.

Last week researchers from the Harvard school for Public Health found that drinking just one sugar-sweetened beverage a day was associated with a 20 percent increase in ones risk of heart attack over a  22 year period. Interestingly this trend remained significant even when controlling for lifestyle variables that could contribute to an increased risk of heart disease. Additional studies have identified links between soda consumption and metabolic syndrome, diabetes, cancer, and even osteoporosis.

I recommend treating soda as a dessert, something that should be enjoyed sparingly, not as a routine component of your diet. Substituting soda for water is a great way to increase hydration. If you are craving soda, I recommend getting the smallest size can. Bottles of soda are nearly three times the size of the original 8-ounce serving size. Furthermore, by choosing a smaller container you are more likely to be satisfied by your snack then if you choose to drink only a proportion of a larger bottle.

For children, it is particularly important to control soda consumption. Studies have shown that the amount of soda in one’s diet negatively correlates with milk intake. In children, milk is a vital source of calcium which is necessary for strong bone development. Bone health early in life is key to preventing osteoporosis and osteopenia later in life.

As for sugar, it is nearly impossible and unnecessary to remove completely from ones diet. Sugar is naturally found in most foods, however avoidance of refined process sugar is key to a healthier lifestyle. Try to decrease the number of steps between the original food source and your table. For instance instead of eating candy when craving something sweet, choose a piece of fruit. Fruit is a natural source of sugar paired with fiber, which will keep you full longer and improve digestion.