Zero sugar, big damage? The bone health impact of diet soda

Interestingly, not all sodas exert the same effect. Cola drinks-whether regular or diet-seem to be the ones most correlated to bone loss, and the clue could be in their ingredients. Colas are known to typically contain phosphoric acid, which can disrupt the body's balance of calcium and phosphorus, both of which are important for bone remodeling. Additionally, the caffeine found in colas increases the excretion of calcium through urine. Over time, this combination may reduce calcium availability and jeopardize bone strength. This dual effect may disrupt the availability of calcium in our bodies, ultimately weakening bone strength. However, fizzy drinks that aren't cola, such as plain sparkling water, do not appear to have a significant negative impact on bone health.

People often substitute fizzy drinks like cola for healthier drinks like Milk and fresh fruit juices. Thus, they get a lesser amount of minerals, proteins, and vitamins that would have been present if they had opted for healthier drinks. In a vegetarian diet, milk is a major source of calcium, so if milk is substituted, it may lead to calcium deficiency, leading to osteoporosis and periodontal disease.
Thus, the detrimental impact of a diet soda on bones is preventing the intake of healthier options. Soda drinkers tend to take in less milk and fortified alternatives, resulting in lowered calcium and protein intake, which are the two most vital elements for bone mass maintenance. At present, among those at greatest risk of developing diet-related osteoporosis, adolescent and postmenopausal women are the two major risk groups in which nutritional patterns that seem to have gotten entrenched are of prime concern. Further, the lifestyle patterns associated with frequent soda consumption, including poor diet quality and low physical activity, would seem to aggravate one's susceptibility to poor bone health.

The question of artificial sweeteners and bone health remains somewhat limited and unproven as far as the current literature is concerned. Some experimental studies pointed toward possible effects on the gut microbiota that, in turn, affect the holding capacity of nutrients such as calcium. According to the evidence gathered so far, the sweeteners have not been shown to definitely cause bone loss. Therefore, we should be less concerned about the sweeteners themselves and more about what these beverages replace, i.e., nutrient-rich food and drinks that would actually help build bone strength.

To support strong bones, one must have a balanced diet and good lifestyle habits. Drinking cola beverages, whether regular or diet, should be done in moderation only because their overconsumption has been shown to reduce bone mineral densities. Replacing such drinks with low-fat milk, yogurt-based smoothies, or fortified plant-based alternatives will ensure that the body receives enough nutrients for proper bone construction. Besides calcium, Vitamin D is key for your bones to absorb calcium. Getting some sun regularly, or taking supplements, can help you maintain your levels. Activities like walking, dancing, and even lifting weights are good ways to make your bones stronger since they encourage new bone growth and improve density.

Dr. Simon Thomas, Senior Director, Robotics Joint Replacements & Orthopedics Max Healthcare Shalimar Bagh