The nation has thousands of food pantries, places that give cash-strapped people free food with few questions asked. These organizations can occupy everything from an entire building to a literal pantry as in a few shelves in a church basement.

Most of the estimated 300 million Americans who relied on food pantries in 2017 experienced food insecurity, meaning that they didn't have access to enough food. Even before the pandemic hit, up to half of the people who use food pantries live in food insecurity that is so severe that they sometimes skip meals or don't eat for whole days at a time.

Food insecurity is, by many accounts, an even bigger problem now.

Food pantries get the food they give away from many sources, sometimes making it hard to control nutritional quality as they seek to obtain the right quantity of food. And getting enough healthy food to give away is challenging.

I am a nutrition science researcher who studies what food-insecure Americans eat. My team and I have recently completed several studies on rural food pantries in Midwestern counties. We found four signs that food pantries improve the diets of low-income people.

1. A substantial amount of food

Food pantries are an important source of food.

People typically receive a bag or box containing enough food to serve their family three meals for about three or four days. Most people who use food pantries visit multiple pantries. About half make more than five trips a month to pick up food.

What's in those boxes and bags accounts for an estimated 36% of what the people who pick them up eat, according to our recent article in the British Journal of Nutrition.

2. A good source of nutrients

Having access to enough food is critical, but the variety, nutrients and quality are also important for long-term health. We asked 613 U.S. Midwestern food pantry clients about the amounts and kinds of food they ate and where that food came from. We found that compared to supermarkets, other stores and restaurants, food pantries provided the most fruit, something that most people in the U.S. at all income levels need to eat more of every day.

Likewise, Americans generally get too little fiber, calcium, vitamin D and potassium, making these nutritional deficits a public health concern even for people not facing economic hardship. We found that the amounts of these nutrients in the items from food pantries were also highest or tied for the highest compared with all other food sources in the diets of people who visit food pantries.

Even so, Americans who use food pantries don't get enough of these nutrients. Another concern is that provisions from food pantries tend to contain too much sodium, something most Americans need to curb.

3. More visits = better nutrition

Making more trips to food pantries often means better nutrition.

Going more than once a month, rather than once a month or less, is linked with a higher-quality diet, or doing a better job of meeting the recommendations in the Dietary Guidelines for Americans, the science-based dietary guidance that the federal government maintains to promote health.

For example, the average American would get a failing grade, with a score of 59% for their consumption of fruits, vegetables, grains, dairy and protein, along with sodium, added sugar and saturated fat. People who rely on food pantries fare even worse.

Those using food pantries once a month or less would score 39%, while those visiting more frequently would score 44%. Higher dietary quality, even just a 5 percentage point gain, may improve someone's health and help stave off chronic diseases.

4. A wider variety of food, including whole fruits

Eating a wide variety of food helps meet basic nutritional needs. The day after visiting a food pantry, people ate two more kinds of food compared with what they ate the day before.

Specifically, people who visited a food pantry ate more fruit, including whole fruits such as eating an apple as opposed to drinking a glass of apple juice. Eating more whole fruits is especially helpful because they have a lot of fiber and other nutrients that can help prevent cancer, heart disease and other chronic diseases.

Heather Eicher-Miller, Associate Professor of Nutrition Science, Purdue University

This article is republished from The Conversation under a Creative Commons license.

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4 signs that food pantries improve the diets of low-income people - Salon

If you keep up with Jessica Alba on social media, then you know that the Killers Anonymous star is basically the queen of TikTok. And while all that dancing is a great workout, youre probably wondering what else she does to stay so fit at 39.

Amid her busy lifestyle as an actress, entrepreneur, and mom of three, Alba prioritizes a consistent fitness routine and nutrient-packed diet to keep her energy going. Working out takes away that little edge so that I feel happier and more productive, and my brain can get kick-started, she once told Shape.

That said, her schedule has some wiggle room. As Ive gotten older and after I became a mom, it became more of a priority to be healthy for the right reasons, Alba told People. Its more important to have a balanced approach instead of trying to be perfect.

To stay healthy and strong, she swears by Pilates, HIIT workouts, plant-based meals, and some downtime. Heres everything Alba has shared about her active lifestyle.

Albas mentality around exercise has shifted over the years. I always thought, I need to sweat out my weight in water, I need to have muscle failure, I need to feel like I just ran a marathonthats how hard I needed to work out, she recently told Womens Health.

When the coronavirus pandemic resulted in the closure of gyms across the U.S., Alba realized she didnt have to go so hard. Ive learned to mix it up and not feel like a failure if Im not, you know, killing myself, she said, adding that sometimes a workout is just a walk while listening to a podcast. She also aims to sweat it out two to four times a week.

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Alba is a longtime fan of hot yoga, but recently gave Reformer Pilates a try, which she credits to sculpting her abs. I feel every muscle in my core, she told Womens Health. I never even knew I had those things.

Outside of a pandemic, Alba also loves going to spin classes for a dose of cardio. I prefer it mixed in with light weights, so like a sculpting hot yoga class, she told Byrdie. Ill always work out with a friend because its more fun.

Alba incorporates high-intensity interval training (HIIT) into her fitness routine, too. I like moving around a lot. I dont like a lot of repetition, she told Byrdie. Two exercises she doesnt enjoy? Squats and plyometrics (like jump training). It makes me feel nauseous, she admitted. As for running, I feel like I have to work myself up to itI have to train to get to a point where I can run, she said. I have to get fit enough to run!

But she pushes herself when she feels the motivation to. I love my shape because it does what I want it to. If I want to go on a hike or a bike ride or go for a swim, I know my body will do everything I tell it to, she told Shape. I also appreciate that I can push myself through when Im feeling tired. Theres always a little extra something to get me past the tired moments.

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Every week, Alba cuts down on animal products and booze. Four days a week, I try to eat plant-based, and I dont drink alcohol, the actress told Womens Health. Friday, Saturday, and Sunday, all bets are off. That feels like moderation to me.

She also told Byrdie that her usual menu includes protein shakes with almond butter, banana, and coconut water. For breakfast, her go-to is avocado toast and poached eggs, and snacks always include fresh veggies and hummus or popcorn with Himalayan sea salt and coconut oil. I try to stick to a diet thats low in sugar and carbs and high in lean protein and vegetables, she told Shape.

For Alba, stocking her home with healthy foods is key to maintaining a balanced diet. Always try to have as many fresh and natural things in your diet as possible and the least amount of processed things and things that have unnatural sugars, she told Byrdie.

Along with not drinking alcohol, Alba stays hydrated with coconut water. I really love the health benefits that come with coconut water, she told Byrdie, as its a source of nutrients like magnesium, potassium, and calcium. I dont drink a ton of other types of drinks. I drink coffee, tea, and coconut waterthats it.

I think staying hydrated is really important, she added. Just making sure you do stay hydrated for glowing skin and high energy. Its important for overall health.

For Alba, meditation is key to coping with stress. When Im feeling anxious, I hold on to a crystal and do breathing exercises and try to focus on the energy of love, kindness, and calming, she told Womens Health, adding that this routine results in a healthy mind-body connection for her.

For Alba, its important to understand the full scope of what I need to be my best self for my kids, my friends, my family, my work, and most importantly, probably, for me, so I can feel moreI hate the word balanced, but maybemore connected, she said.

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Posted: Dec 31, 2020 / 12:00 PM CST / Updated: Dec 18, 2020 / 05:14 PM CST

Puja Mistry, an H-E-B Registered Dietitian, talked with Rosie about starting to incorporate more fruits into our diets, starting with apples. She loves Kanzi apples, which are crisp (not mealy) and have a bit of natural tang to their sweetness.

Puja loves apples because of their nutrition: apples can be a great source of fiber and theyre usually less than 100 calories a piece! She also likes their convenience: they travel well, so theyre a great on-the-go snack, and theyll also stay fresh in the fridge for 3-4 weeks, so you can buy in bulk and eat slowly.

If you like them sweet, Puja recommends eating them plain, turning them into homemade applesauce, or dipping them into something delicious, like H-E-B chocolate hummus.

If you like them savory, Puja mentions that theyre a great salad topper, and of course, they go great with cheese! Pair them with cheese slices for a cold snack or add them into a grilled cheese for a grown-up twist on a childhood favorite.

H-E-B has locations throughout Austin and Central Texas. To find a store near you, and for more information, go toHEB.com.

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While some forms of arthritis are genetic and cannot be prevented, people who suffer from other forms of the disease are able to control their symptoms through diet. Not only can certain foods contribute to the inflammation associated with many types of arthritic conditions, but other foods can help reduce inflammation in the body.

The Centers for Disease Control and Prevention (CDC) reports that 23 percent of all American adults have some type of arthritis, and many of these are associated with high levels of inflammation. Although inflammation is normally one way the body protects itself from bacteria and aids in joint healing, that process may not always work the way it should, and inflamed joints may lead to damage in the body.

Research has shown that when certain foods are avoided, they can decrease the levels of inflammation in some arthritis sufferers and lead to relief from symptoms of the disease. These include fats such as Omega 6 fatty acids, saturated fats and trans fats. The Omega 6 fatty acids found in corn oil, sunflower oil and vegetable oil are not inherently harmful in moderation, but the typical American diet contains too many of them.

The saturated fats found in meats and cheeses should only make up less than 10 percent of a persons daily calorie intake, and trans fats, such as those found in many prepackaged foods, promote inflammation by reducing levels of good cholesterol in the body while increasing harmful cholesterol levels.

Some studies have also shown that the risk of rheumatoid arthritis, a form of inflammatory arthritis, increases with the consumption of processed sugars, such as those found in sweetened drinks and breakfast cereals. In addition to reducing the risk for inflammatory diseases, a diet low in fats and sugars can also reduce the risk of weight gain, which could lead to added stress on the joints and contribute to damage to the cartilage between the joints.

Researchers have also found that arthritis sufferers who reduce their intake of nightshades, vegetables such as tomatoes, peppers and eggplant, find that they have less arthritis pain. These foods contain solanine, a compound that may make arthritis symptoms worse, although that research is still ongoing.

One form of arthritis, gout, is triggered by a build up of uric acid in the blood as a result of the body breaking down purines. Purines are substance found in cells, and they are also found in foods like red meat, cured meats and beer. By avoiding these foods, gout sufferers can moderate their symptoms and reduce the pain caused by the disease.

Inflammatory arthritis sufferers are advised to stick to diets such as the Mediterranean diet to reduce the symptoms of inflammation on their bodies. Thats because these diets are high in anti-inflammatories and can lead to reduced levels of inflammation. These diets are high in unsaturated fats, found in foods like olive oil and seed oils, and Omega-3 fatty acids, such as those found in salmon and other oily fishes.

Many fruits and vegetables can also contribute to less inflammation and better joint health. Onions, leeks and garlic contain some compounds that reduce inflammation and other compounds that prevent damage to the cartilage between joints. Colored vegetable and leafy greens contain antioxidants which may lower the risk of rheumatoid arthritis.

The calcium found in greens is also needed for healthy bones, and the vitamin C found citrus fruit and strawberries helps prevent damage to joint cartilage and bones.

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It's been a big year for change. With the COVID-19 lockdown, many of us have seen our lifestyles totally transform. Some people have been developing unhealthy habits, while others have been taking advantage of the time indoors to learn new cooking techniques and develop new at-home workout routines. Whatever 2020 has looked like for you, odds are, your life has faced a major shakeup since the start of March (and if it hasn't, you might want to consider taking this vitamin to keep your immune system healthy).

To learn more about how we've all responded to the dramatic changes we've seen in 2020, the International Food Information Council, a consumer research non-profit organization, has released its Year-End Survey that features "Consumer Insights from a Year Like No Other." IFIC's researchers interviewed 1,000 adults ages 18 and up between Dec. 3 and Dec. 5 about how their diets have evolved over the course of this wild year.

According to data gathered by the team, here are some of the ways your diet may have changed during the coronavirus lockdown. Plus, to learn how the virus itself can affect your eating, read this first-person account of how COVID-19 completely changed one woman's appetite.

Contrary to what you might expect, about a third of survey respondents reported that they've eaten healthier this year than last year, while only about a fifth of respondents said that their eating habits have become less healthy. Interestingly, women were more than twice as likely as men to say that their diets have become less healthy.

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According to the data, it's twice as likely that you tried new recipes this year rather than your cooking habits remained the same. In addition to trying new recipes, you may also be purchasing new cooking equipment and preparing more simple, straightforward meals than in previous years.

About 50% more people said they are drinking more caffeinated beverages in 2020 as opposed to those who said they're consuming less. Looks like many of us need a little extra coffee to get into the work from home mindset. But keep in mind, there are some potential side effects of drinking coffee every day, according to dietitians.

Many people in th survey reported paying more attention to whether their foods were natural, plant-based, and/or sustainably-sourced. On the other hand, less than a third of respondents said that they weren't paying any more attention to these labels than they were last year.

Of the respondents making New Year's resolutions, only 15% said that they were going to make a food or beverage resolution, while 85% said they weren't. Notably, men were 50% more likely than women to say that they are planning to make a food or beverage resolution. If this is you, here are the healthiest foods to kickstart your weight-loss journey, according to RDs.

Respondents were 77% more likely to report that they've been cooking more often with family members than to say that they've been cooking less often with family members. With so many of our routines thrown out of whack over the course of 2020, it's nice to know that at least the past 12 months brought some positive food changes to many of our lives.

For more, check out the worst weight loss tips of 2020, and protect yourself from COVID-19 by following these safe grocery shopping tips.

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WASHINGTON The International Dairy Foods Association, representing all segments in the U.S. dairy industry, applauded the release today of the 2020-2025 Dietary Guidelines for Americans affirming that dairy products will maintain their historically important role in federal nutrition recommendations, including recommending most Americans consume three servings of dairy each day.

The report was published today by the U.S. Departments of Agriculture and Health and Human Services after nearly two years of review, evaluation, and discussion by a committee of scientific and nutritional experts. For the first time, the 2020-2025 DGAs include recommendations for children younger than two years of age. These new recommendations make dairy foods an important part of a healthy diet for young children from 6 months to 24 months of age. From 12-23 months of age, the DGAs recommend higher fat versions of dairy compared to patterns for ages 2 and older, including whole milk.

The guidelines go on to make a key recommendation to American adolescents and adults to consume more fat-free and low-fat dairy as part of a healthy diet. Dairy provides 11 essential nutrients; however, as the guidelines note, dairy is an under consumed food category. Increasing consumption of dairy will contribute to meeting recommended intakes of protein, calcium, phosphorous, magnesium and vitamins A and D, according the Dietary Guidelines Advisory Committee. The report points out that about 90 percent of the U.S. population does not meet dairy recommendations and concludes that, Individuals should be encouraged to make shifts to increase the intake of vegetables, fruits, beans, whole grains, and dairy to move intakes of these under-consumed dietary components closer to recommendations.

The Dietary Guidelines confirm what the overwhelming body of science has been telling us for yearsthat dairy is one of the most nutritious foods available to people of all ages, said Michael Dykes, D.V.M., president and CEO of IDFA. So, pick up a glass of milk. Tear off the lid to your favorite yogurt. Cut off a piece of cheese. The scientists and experts agree that Americans need to consume more dairy to meet federal nutrition recommendations. We also applaud the federal government and the Dietary Guidelines Advisory Committee for making dairy central in new recommendations for children 6 through 24 months of age. Lets build on this report to make dairy central in the diets of all Americans once again.

Here are five important takeaways in the 2020-2025 DGAs for dairy:

The federal nutrition guidance affirms the unrivaled nutritional contributions made by dairy foods and reminds Americans that a healthy diet includes three daily servings of dairy. Cows milk is a source of eleven essential nutrients and is also a major source of three of the four under-consumed nutrients of public health concern. In fact, no other type of food or beverage provides the unique combination of nutrients that dairy contributes to the American diet, including protein, calcium, vitamin D, and potassium, and health benefits including better bone health and lower risk for type 2 diabetes and cardiovascular disease.

The 2020-2025 Dietary Guidelines for Americans will have a significant impact on the health and wellness of all Americans. Not only do the guidelines provide advice on the foods and beverages that help individuals develop a healthy diet, they also set the standards for federal nutrition programs like the National School Breakfast and Lunch Programs. Every five years, the Dietary Guidelines rely on the best science to advise Americans on building a wholesome, nutritious diet containing a range of foods and beverages. Once again, dairy foods are considered central in the diets of all Americans.

# # #

The International Dairy Foods Association (IDFA), Washington, D.C., represents the nations dairy manufacturing and marketing industry, which supports more than 3 million jobs that generate $159 billion in wages and $620 billion in overall economic impact. IDFAs diverse membership ranges from multinational organizations to single-plant companies, from dairy companies and cooperatives to food retailers and suppliers, all on the cutting edge of innovation and sustainable business practices. Together, they represent 90 percent of the milk, cheese, ice cream, yogurt and cultured products, and dairy ingredients produced and marketed in the United States and sold throughout the world. Delicious, safe and nutritious, dairy foods offer unparalleled health and consumer benefits to people of all ages.

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In a recent episode of the transformation series Brand New Me, David Roden from Grand Rapids, Michigan shares the story of his weight loss journey, and how he went from the "funny fat kid" with low self-esteem to somebody who participates in bodybuilding competitions.

"By the time I was 18, a senior in high school, I weighed over 410 pounds," he says. While he had plenty of friends, he admits he would make jokes and assume a persona in order to hide how he really felt from the rest of the world, not to mention the health problems that were caused by an unhealthy diet, which included drinking up to 20 cans of soda each day.

"I was pre-diabetic, I had super high blood pressure," he says. "Not even my best friend knew how dark my situation was."

While he wanted to make a change, David says the prospect was intimidating. "The biggest thing for me was, the idea of looking at losing 250 pounds seemed so astronomically impossible, so I never really tried. I never really looked at myself and said 'hey, you need to change who you are.'"

That changed when he was 22 years old, and at college: "I made the decision to really live an accountable life... I've never looked back." While changing his lifestyle and his relationship with food was hard at first, David's mindset began to change after he lost 50 pounds, and his goal seemed more achievable. He then went on to lose 150 pounds, by eating healthier and working out between 5 and 7 times a week.

Such drastic weight loss meant that David was left with an excessive amount of loose skin, which he opted to have removed via surgery. "For me, it felt like a chapter-ending decision," he explains.

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To celebrate his new active lifestyle, he then started competing in physique shows. "I just wanted to do something different," he says. "400-pound David couldn't even fathom losing 15 pounds, and I did a bodybuilding show. It was a new challenge... When you push your limit, what you think you can do, and you push beyond what you think is failure, the brain just goes 'I'm a champion, I can do anything.'"

David's advice for anyone who might be at the start of their own fitness or weight loss journey is to not let the "big picture" put you off making changes. "Don't overcomplicate it," he says. "These things aren't astronomically big decisions, it's about committing to the small actions every day."

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Twice a decade, the federal government offers new, science-based tips on what officials consider living a healthy life.

For the first time, the five year guideline includes infants.

Experts are now advising parents to introduce peanuts and eggs in the first year of life to help reduce the chance of allergies to these foods.

They also recommend avoiding added sugar during the first two years.

We spoke to a dietician who says its never too early to start your child on a healthy diet.

We think, oh kids can eat whatever and I need to follow a more healthy eating plan. But what we consume in food and beverage when we are younger affects us throughout life. And if we havent been making good choices early on, we might say its too late why try, said Trinity Health dietician, Kayla Cole.

The new report also has suggestions for men and women regarding alcohol consumption.

The previous report recommended adults to drink, quote, in moderation.

But now scientists are putting a number on how many cocktails you should have.

Cole added, There are benefits to alcohol, like heart health and then there also risks for increase risk of cancer and those types of things. But the recommendation is two or less a day for a man and one or less for women a day.

Cole says before making any changes to your diet or your children, you should always contact your health provider.

You can find the 2020-2025 guidelines by clicking, HERE.

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Research ScopeThis report researches the worldwide Weight Loss Diet market size (value, capacity, production and consumption) in key regions like United States, Europe, China, Japan and other regions.This study categorizes the global Weight Loss Diet breakdown data by manufacturers, region, type and application, also analyzes the market status, market share, growth rate, future trends, market drivers, opportunities and challenges, risks, sales channels, distributors.Global Weight Loss Diet market size will increase to xx million US$ by 2025, from xx million US$ in 2019, growing at a CAGR of xx% during 2019-2025.Global Major Manufacturers of Weight Loss Diet Breakdown Data, including:Atkins Nutritionals (US)Herbalife (US)Nutrisystem (US)Ethicon (US)Covidien (US)Apollo Endosurgery (US)Brunswick (US)Amer Sports (Finland)Johnson Health Technology (Taiwan)Technogym (Italy)Weight Watchers (US)Jenny Craig (US)VLCC Healthcare (India)Slimming World (UK)The Golds Gym (US)Global Sales Breakdown Data of Weight Loss Diet by Type basis, including:Meal ReplacementsLow-calorie SweetenersLow-calorie FoodOrganic FoodDiet Soft DrinksHerbal TeaSlimming WaterOthersGlobal Consumption Breakdown Data of Weight Loss Diet by Application, including:Fitness CentersSlimming CentersConsulting ServicesOnline Weight Loss Programs

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Global Weight Loss Diet Consumption Breakdown Data by Region, including:North AmericaUnited StatesCanadaMexicoAsia-PacificChinaJapanKoreaIndiaSoutheast AsiaAustraliaChina TaiwanRest of Asia-PacificEuropeGermanyUKFranceItalyRussiaSpainBeneluxRest of EuropeSouth AmericaBrazilArgentinaColombiaChileRest of South AmericaMiddle East & AfricaSaudi ArabiaTurkeyEgypt

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South AfricaRest of Middle East & AfricaReporting PeriodHistoria Year 2014-2019Base Year 2019Estimated Year 2020EForecast Year 2021F-2025FChapters Follows:Chapter 1: describing Weight Loss Diet product scope, industry environment, market trends, market influence factor and market risks, marketing strategy to increase market position.Chapter 2: describing Weight Loss Diet competitive situation, and position in the world.Chapter 3: describing the top player of Weight Loss Diet market size and global market share of Weight Loss Diet from 2017 to 2019.Chapter 4: describing North America Weight Loss Diet, with market size, key players, major counties.Chapter 5: describing Europe Weight Loss Diet, with market size, key players, major counties.Chapter 6: describing Asia-Pacific Weight Loss Diet, with market size, key players, major counties.Chapter 7: describing South America Weight Loss Diet, with market size, key players, major counties.Chapter 8: describing Middle East & Africa Weight Loss Diet, with market size, key players, major counties.Chapter 9: describing Weight Loss Diet breakdown data by type, from 2014 to 2019.Chapter 10: describing Weight Loss Diet breakdown data by application, from 2014 to 2019; and Weight Loss Diet Downstream Customers Analysis.Chapter 11: describing Weight Loss Diet market dynamics and channel analysis.Chapter 12: describing Weight Loss Diet market forecast, by regions, type and application, from 2019 to 2025.Chapter 13: describing Weight Loss Diet research findings and conclusion.

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Soda kind of deserves its bad reputation.

Pop is loaded with sugar, which is high in calories. As you know, a diet that is high in calories can contribute to weight gain. And weight gain can lead to a whole host of particularly thorny health challenges (diabetes and heart disease, just to name two of the many).

But diet soda contains no sugar and so it also contains no calories. Surely diet soda, which is just a mix of carbonated water, artificial sweeteners, and some coloring agents isn't that bad for you, right?

In fact, diet soda seems like a great alternative to regular old pop, because all those numbers on the nutritional label read zerono calories, carbs, or sugar.

At face value, that argument seems solid: You get enjoy the flavor of soda without all the dangers of soda. Plus, just how different is diet soda compared to seltzer? Both are no-calorie and no-sugar.

Except that the truth is a little more complicated than just the absence of calories and sugar. Whats worth considering, experts say, is that the sweetness of artificial sugarwhich is far, far sweeter than the flavoring of any seltzer optionmight be toying with your taste buds.

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Plus, theres the whole issue of what you should probably be drinking instead of diet soda for weight lossand your general overall health.

And according to some dietitians, it turns out the diet soda may not be as healthy and good for your waistline after all. Heres what dietitian Ilyse Schapiro, M.S., R.D., has to say about it.

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Diet soda is a zero-calorie, sugar-free version of a carbonated beverages. For example: to give the diet soda its classic sweet taste, Diet Coke contains aspartame and Splenda, both of which are artificial sweeteners, which contain no actual sugar or calories.

That said, artificial sweeteners can be between 200 to 600 times sweeter than table sugar, says Schapiro. So while diet soda is calorie[ and sugar-free, it can still taste sugary.

While scientific evidence has not yet confirmed a direct link between diet soda or artificial sweeteners and weight gain, there may be some indirect associations.

Consumption of these non-nutritive sweeteners and others, such as acesulfame K and saccharin, have been linked to heightened sugar cravings, weight gain, higher BMI's, metabolic syndrome, and cardiovascular disease, and increased risk for developing Type 2 Diabetes, Schapiro says. Yet, it is unclear whether diet soda is the sole cause of these negative effects, she adds.

These hyper-palatable sweeteners can disrupt and over-stimulate your sugar receptors, says Schapiro, and, as a result, diet soda drinkers may experience heightened sugar cravings and choose less nutritious foods.

Even though diet soda doesn't have sugar or calories, it does still contain phosphorus, which if consumed in excess, may lead to deterioration of bone density with age and heighten risk of osteoporosis. (Yes, even in men!) Of course this doesnt mean much if you have one or two, but if diet soda is your jam and youre drinking them like water, they surely add up.

Just one 12 oz. can of Diet Coke contains 27 mg of phosphorus, so chugging a few cans a day is not recommended, she says. Plus, drinking Diet Coke can cause bloating since gas is added to this beverage to create bubbles and carbonation, she adds.

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Due to its carbonation and artificial sweetener content, drinking diet soda can cause gas, bloating, upset stomach, and water retention. These factors can reduce the number of healthy bacteria in the gut and alter the microbiome, she says. (And that can make it seem like youre gaining weight tooor at least retaining water, getting sick and not dropping those pounds.)

Whats more, there are no nutrients, so youre not doing your body any favors that might aid in weight loss efforts Although [diet soda] holds virtually no calories and the research on its health effects are conflicting, this popular drink holds no nutritional value to your overall diet, she says.

If youre a regular soda drinker, opt for unsweetened seltzer instead. This sparkling beverage will still give you bubbles and no calories, but without the artificial flavors or potentially harmful additives, she suggests.

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