one can of diet coke a day

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A diet soda a day can provide a nice break from plain water or juice. While it’s generally considered safe to drink one can of sugar-free soda a day, it is possible to consume too much. Whether you enjoy Diet Coke or another diet soda brand, it’s important to understand the potential dangers associated with drinking too much soda.

Caffeine Intake

Caffeine, which is found in many diet sodas, is a stimulant. The Mayo Clinic recommends that healthy adults consume no more than 400 milligrams of caffeine per day becoming excessively caffeinated, can cause insomnia, irritability, headaches and digestive problems. A 12-ounce can of Diet Coke generally contains around 45 milligrams of caffeine.

Caloric Intake

Drinking sugary drinks, such as regular sodas, can make it difficult to meet your calorie requirements without also taking in extra calories. Diet sodas, however, are calorie-free, meaning that they don’t add to your daily caloric intake. As a result, drinking one 12-ounce can of Diet Coke per day should not pose any risk to your health.

Possible Health Risks

According to an article published in 2006 in the European Journal of Clinical Nutrition, people who drink diet sodas may be at an increased risk for metabolic syndrome, which is a group of medical conditions that can increase your risk for obesity, stroke, heart disease and type 2 diabetes. Drinking more than one 12-ounce can of Diet Coke per day may increase your risk of developing metabolic syndrome, especially if you do not also live a healthy lifestyle.

Considerations

Rather than drinking just one soda a day, try to add other zero-calorie or low-calorie beverages, such as herbal or green tea, to your routine. Drink plenty of water as well. If you feel tempted to go over the one-soda-per-day limit, consider sugar-free versions of your favorite foods and snacks or choose fresh fruits as a sweet treat. Regularly drinking diet sodas means that you are also taking in extra amounts of artificial sweeteners. Some research suggests that consuming these artificial sweeteners in excess can have a negative effect on your health.