Leena Watts
Pregnancy can be a confusing time for what you can and can't consume. While water is the number one recommended drink, pregnant people may wonder about other drinks, such as diet soda. The verdict is mixed, but experts agree that diet soda is safe in moderation. However, it's important to check the labels for caffeine, phosphoric acid, and artificial sweeteners, as these can have negative impacts on fetal development and increase the risk of preterm labour.
Diet drinks that are safe during pregnancy
| Characteristics | Values |
|---|---|
| Water | The best way to stay hydrated. |
| Soda | Safe in moderation. |
| Poppi soda | Good alternative to traditional soda, but check with your doctor. |
| Root beer | Safe in moderation. |
| Ginger ale | Safe in moderation, but high in sugar. |
| Alcohol | Should be avoided. |
| Caffeine | Should be limited to less than 200 mg per day. |
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What You'll Learn
Soda is safe in moderation
While it is important to be mindful of what you consume during pregnancy, you can still enjoy the occasional glass of soda. According to Kecia Gaither, MD, MPH, ob-gyn and director of perinatal services/maternal fetal medicine, some soda is fine to consume during pregnancy. However, it is important to consume in moderation and choose your liquids mindfully.
The key is to limit your intake of caffeine, phosphoric acid, and artificial sweeteners, which are commonly found in soda. High caffeine intake has been linked to an increased risk of pregnancy loss, stillbirth, small weight at birth, and developmental issues. Caffeine passes through the placenta to the baby, and pregnancy can make you more sensitive to its effects, such as jitteriness, trouble sleeping, dehydration, indigestion, and nausea. Therefore, experts recommend limiting caffeine intake to less than 200 milligrams per day during pregnancy.
Phosphoric acid, commonly found in colas, has been associated with decreased bone density and increased risk of osteoporosis when consumed in excess. Artificial sweeteners, such as aspartame and sucralose, have also been a subject of concern during pregnancy. While the research is mixed, some studies suggest that sugar substitutes may increase the risk of preterm labor or impair glucose tolerance in babies.
As an alternative to traditional soda, you can opt for low-sugar drinks or naturally flavoured carbonated water. Water or flavoured water with little sugar is recommended as the best way to hydrate during pregnancy. While staying hydrated is important, it is also crucial to be mindful of the liquids you consume and practice moderation to ensure the health and safety of both you and your baby.
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Water is the best way to hydrate
That being said, it's important to ensure that drinking water is safe and free from contaminants. If you use water from a private well, for example, be aware that it may not be tested by the Environmental Protection Agency. Contact your local health authority or environmental agency if you have any concerns about your water quality.
When it comes to other drinks, it's important to be mindful of their potential effects on your pregnancy. While the occasional glass of soda or diet soda is generally considered safe in moderation, heavy consumption could have negative impacts. Some studies suggest that sugar substitutes in diet soda may increase the risk of preterm labor or impair glucose tolerance in babies. Additionally, some sodas contain caffeine, which has been linked to an increased risk of pregnancy loss, stillbirth, and developmental issues.
Caffeine is quickly absorbed and passes easily through the placenta, and since babies and their placentas lack the enzyme needed to metabolize it, high levels can build up. Therefore, it's recommended to limit caffeine intake to less than 200 milligrams per day during pregnancy. This includes not only soda but also coffee, tea, energy drinks, and chocolate.
Alcoholic beverages should be avoided altogether during pregnancy. Alcohol passes through the placenta and can cause fetal alcohol spectrum disorders (FASDs), leading to lifelong physical, behavioral, and intellectual disabilities. There is no known safe amount of alcohol during pregnancy, and all major health organizations strongly recommend avoiding it completely.
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Caffeine increases risk of pregnancy loss
While most foods and drinks are safe to have during pregnancy, there are some things that should be avoided. Alcohol, for instance, can cause long-term harm to the baby, and should be avoided altogether. There is also evidence to suggest that caffeine consumption during pregnancy increases the risk of pregnancy loss.
Caffeine is the world's most widely consumed psychoactive drug, found in natural sources such as coffee, tea, and chocolate. It is also added synthetically to products to promote arousal, alertness, energy, and elevated mood. Caffeine consumption has been linked to an increased risk of miscarriage, with one study finding that women who consumed 200 mg or more of caffeine per day had twice the miscarriage risk as those who consumed no caffeine. Another study found that the risk of pregnancy loss rose by 19% for every increase in caffeine intake of 150 mg/day and by 8% for every additional two cups of coffee per day.
Caffeine consumption during pregnancy has been linked to negative pregnancy outcomes, including fetal growth restriction and smaller babies. It can also affect cell growth and fetal development, as it increases cellular cyclic adenosine monophosphate levels and may be incorporated into the DNA macromolecule during mitosis, causing chromosomal anomalies. High levels of daily caffeine during pregnancy can cause an increased risk of miscarriage, whether from coffee, tea, caffeinated soda, or hot chocolate.
However, it is important to note that the research on caffeine consumption during pregnancy has yielded inconsistent results. Some studies have found no link between caffeine intake and miscarriage risk, even at higher levels of consumption. The discrepancy in findings may be due to the challenge of controlling for relevant confounders, such as pregnancy-related nausea and vomiting, which can cause many women to avoid caffeine.
While water is always the best drink to reach for, pregnant women should consult their doctors about their specific dietary needs and restrictions.
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Alcohol is a hard no
While pregnancy affects everyone differently, and some people might feel that they can have a drink now and then, there is no safe time for alcohol use during pregnancy. Alcohol can cause problems for the baby throughout pregnancy, including before a woman knows she is pregnant. Even low to moderate alcohol consumption during pregnancy can cause FASDs (fetal alcohol spectrum disorders), which can lead to low birth weight, developmental delays, behavioural problems, and health issues such as seizures and visual or hearing impairment.
The CDC and other health organisations recommend complete abstinence from alcohol during pregnancy. While some studies have shown that children whose mothers drank low to moderate amounts of alcohol during pregnancy did not show any differences in IQ, attention span, and executive functions such as planning, organisation, and self-control when compared to children whose mothers abstained completely, there are other factors to consider. The sample size of the study may have been too small, and the children's brains are still developing at age 5, meaning the full effects that alcohol may have had on them may not yet be measurable.
While it can be confusing to hear different advice from different sources, it is important to remember that there is no known safe amount of alcohol use during pregnancy. The most important thing is that you have completely stopped alcohol use after learning of your pregnancy. It is never too late to stop alcohol use during pregnancy, and doing so will improve your baby's health and well-being.
If you are pregnant or trying to get pregnant and cannot stop drinking, it is important to seek help from your healthcare provider, local Alcoholics Anonymous, or a local alcohol treatment centre.
So, while it can be a complex issue, with different people having different opinions and experiences, it is clear that alcohol is a hard no during pregnancy. It is always better to err on the side of caution and avoid alcohol completely when pregnant, as there are simply too many risks associated with alcohol consumption during this time.
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Unpasteurized juice is not recommended
While juice can be a healthy option to get the nutrients you need during pregnancy, it is important to ensure that it is safely prepared. For example, orange juice can be a good source of vitamin C and calcium, and prune juice can provide potassium and iron.
However, unpasteurized juice is not recommended during pregnancy. Freshly squeezed juices sold by the glass at farmer's markets, roadside stands, or juice bars may not be pasteurized or treated to ensure their safety. The U.S. Food and Drug Administration (FDA) recommends that pregnant women and young children avoid these juices. Unpasteurized juice may contain harmful bacteria, such as Listeria or Toxoplasma, which can cause foodborne illnesses. Listeriosis, caused by Listeria, can lead to miscarriage or stillbirth, or make your newborn baby very unwell.
It is important to read the labels on juice products to ensure they have been pasteurized or otherwise treated to destroy harmful bacteria. Ninety-eight percent of the juice sold in the U.S. is pasteurized, with heat applied to kill harmful bacteria. If the juice is not pasteurized, it is recommended to either avoid the product or boil it to kill any harmful bacteria.
To prevent foodborne illnesses, it is also important to thoroughly rinse raw fruits and vegetables under running water before eating or preparing them at home, especially those that require peeling or cutting, such as cantaloupe and other melons. While rinsing, do not use soap, detergents, or bleach solutions to wash the produce. Instead, use a small vegetable brush to remove surface dirt.
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