Few beverages spark as much debate as diet soda. One week it’s linked to a new health concern, the next it’s defended as a helpful substitute for sugary drinks. So, what’s the truth?

Despite many studies and plenty of opinions, the answer isn’t as simple as yes or no. Health experts say for most people, an occasional diet soda isn’t going to hurt you – but it also shouldn’t be a substitute for healthier beverages like water.

One thing is certain: more research is needed, especially on diet soda's impact on dementia risk. A recent study published by the Journals of Alzheimer's Disease, shows an association. The results question a potential increased dementia risk associated with frequent consumption of diet soda.

Another recent unpublished study suggested a possible link between daily diet soda consumption and nonalcoholic fatty liver disease. However, experts warn that unpublished research isn’t conclusive and doesn’t prove that diet soda causes liver disease.

“I thought it was rather interesting, because when I did research on it, and looking into more medical articles and reliable sources, it actually found that it was inconclusive whether or not diet soda increased the risk,” says Erin Wojewodzki, APRN, a nurse practitioner with OSF HealthCare.

While research continues, most experts agree that moderate diet soda consumption is generally fine for healthy adults. The bigger issue is what else is happening in a person’s diet and lifestyle.

People may choose diet soda over regular soda to help manage blood sugar levels, lower the risk of tooth decay or manage weight. But diet soda typically lacks ingredients that your body needs. That’s when it’s time to turn to other options such as water, sparkling water, seltzer, skim milk, and unsweetened tea or coffee.

Wojewodzki says it’s important to meet her patients where they are when it comes to trying to reduce diet soda consumption. “We have to look at the patient as a whole,” she says. “If you're essentially healthy but you like to drink 10 diet cokes a day, let's work together.”

Wojewodzki adds recommendations can change depending on a person’s overall health. Someone dealing with obesity or Type 2 diabetes, for example, may require a different plan than someone who is not.

Nicole O’Neill is a dietitian with OSF HealthCare. Like Wojewodzki, she agrees with the adage ‘everything in moderation.’

“I personally like the idea of a diet soda for a good majority of my patient population,” she says. “So, if you can take a high-calorie regular soda and replace it with a non-calorie diet soda, it gives you a calorie deficit that leads to weight loss. One or two, I'm OK with that.”

There are other factors to think about, according to Wojewodzki. “Diet does play a big role,” she says. “Are we eating healthy? Are we eating out a lot? Are we eating fast food? Are we eating a lot of sugar, a lot of unhealthy food? We need to be taking care of our body and eating healthy and exercising as well.”

Unhealthy cravings

O’Neill concurs – people who drink diet sodas tend to crave other unhealthy treats at the same time.

“Most people want a diet soda with something like peanut M&Ms, pizza, a cheeseburger,” says O’Neill. “If you're drinking a diet soda and it's just a drink, it's not a big deal. But if every time you have a diet soda, you want a bag of chips, I would say we need to talk about alternatives.”

For people who are trying to cut back on their diet soda, O’Neill offers a few tips. Try substituting diet soda with sparkling water, flavored seltzer or unsweetened tea. Gradually reduce caffeine instead of going cold turkey. And determine what your triggers are – like certain times of the day that make you reach for a can of diet soda.

“We have to find alternatives, though, and it really is person specific,” says O’Neill. “If you hate water, we were going to try some water flavoring. If you hate water flavorings, because it's also got some artificial sweetener in it, maybe we talk about fruit infusions or herbs or something, just to give your water flavor.”

Zero sugar soda also contains no sugar or calories but is often formulated to taste more like the original sugary version. It may use a blend of sweeteners, such as aspartame, acesulfame potassium or sucralose, depending on the brand. Health experts don’t consider one category healthier than the other. The same advice applies to both.

Wojewodzki says there’s no magic drink for better health. Whether you drink diet soda occasionally or every day, the bigger picture is what’s important. Eat a balanced diet, stay active and make water your primary drink of choice.

Nicole O'Neill interview clips

Erin Wojewodzki interview clips

B-roll

Carla Richardson of Beverly on the southwest side of Chicago loves it when her grandson tells her, “You’re lookin’ fresh Nonnie!” She jokes, “This is what 77 looks like. But then again, I’m an old hippie.”

Richardson also credits her "fresh look” to her positive attitude and the consistent care she’s been receiving at OSF CompleteCare 55+. The clinic at 99^th and Western Avenue in Evergreen Park opened a year ago this month. It offers a new kind of primary care targeting older adults with ongoing health conditions who are looking for community, hands-on care and 24/7 access to real providers, not chatbots.

For Richardson, the vibe is great.

“They’re glad to see you. You don’t feel like you’re a patient. You feel like you’re going somewhere where someone really cares about you. They keep in touch with you, which is so important. I get texts from Taylor [Taylor Wen, PA, her OSF CompleteCare 55+provider] on MyChart, and it’s just an interaction that is rare.” 

Richardson was diagnosed four years ago with pulmonary sarcoidosis, and she has a history of pulmonary embolism and pneumonia. Plus, she has to be on blood thinners. Frustrated with her previous care, she tried OSF Complete Care 55+ shortly after it opened, and she’s been thrilled with her experience.

“My first experience with Taylor was just phenomenal. She was knowledgeable, patient, and she seemed like she cared. And going to doctors, sometimes you're just a patient number. And I didn't feel that here.”

Wen, a physician assistant, also sent Richardson to get a bone density scan where Richardson learned she had severe osteoporosis – so bad that she had to reduce the weight of her purse for fear it would break her wrist. Richardson is so grateful because she believes knowledge is power.

Staying connected to consistent care

Although she doesn’t consider herself computer savvy, Richardson says she’s learned to use OSF MyChart, and it keeps her connected to Wen.

“It’s easy to use, and it helps me monitor and keep up with my own health issues. I like the fact it reminds me when I have appointments coming up. I’m retired but I’m still busy.” 

Richardson remembers when doctors made house calls and says the care she’s getting now reminds her of that.

“When the doctor would come to your house with his bag. I know it was 100 years ago. But it’s so personal now, here. And you go to other places, and you’re waiting and waiting. And no one really seems to care.” 

The 6,300 square-foot clinic features 12 exam rooms and on-site labs. Sandy Valino Stock, DO, medical director of OSF CompleteCare 55+, says many people enjoy the option to connect digitally 24/7. Virtual visits make it easy to get answers to questions, especially after hours when symptoms aren’t severe enough for emergency care. Richardson says that kind of convenience could save her from long waits in the emergency department, only to be sent home with a quick evaluation and remedy.

Dr. Valino Stock says about half of the people who use the clinic take advantage of virtual visits, while the other half are seen in-person.

“Patients love the virtual concept because they don’t have to miss as much work. It’s just convenient for them,” Dr. Valino Stock shares. “Sometimes it’s a case where the patient comes into the clinic and their loved one wants to be tuned in, but they’re at work. So, they can be virtual during that visit, and they can be present if they need to be.” 

More than half of the clinic’s patients have high blood pressure and/or high cholesterol, one-fourth have diabetes and significant osteoarthritis, and about 10% have heart failure.

But consistent care is helping improve those conditions. For example, almost 80% of patients are now meeting blood pressure and A1c targets, up from 34% and 58% respectively.

The clinic has also seen success in increasing completion rates for screenings such as mammograms, bone density tests and colonoscopies. These preventive steps are often overlooked, but they play a key role in long-term health.

GLP1 medication management is available

As people age, weight management can also become more difficult as metabolism naturally slows. Dr. Valino Stock explains that metabolism typically declines by 1% to 2% each year after age 20. At CompleteCare 55+, more than half of patients are overweight or meet obesity criteria. This is important because extra weight on the body leads to most of the medical conditions being treated.

GLP-1 medications such as Mounjaro or Ozempic are, as Dr. Valino Stock put it, “magical” in helping people lose weight. But the GLP-1 journey requires regular check-ins and medication management.

“We see them monthly for the most part as they’re getting started on these GLP-1s. So, patients have better success at getting healthier, whether it’s controlling their blood sugars or lowering their weight and doing it in a healthy manner where they can maintain their muscle and minimize the side effects.” 

Many who enroll in OSF CompleteCare 55+ are women in pre-menopause and menopause. The outlook for Hormone Replacement Therapy (HRT) for menopause has fundamentally shifted in the past 10 years. Following major reviews, experts now recognize that for most healthy women under 60 or within 10 years of the onset of menopause, the benefits of HRT far outweigh the risks.

“If no contraindications, we can help women sleep better, have a little bit more energy, feel themselves and just continue life because life is very busy. So, if we can help a woman get a good night’s sleep, everything changes for that woman.” 

Beyond direct medical care, digital health care navigators at a “Connect Bar” in the lobby also help with insurance issues, coordinating appointments with specialists and navigating OSF MyChart and other tools to monitor their health. Events such as Tech Tuesday also allow for group sessions to address technology challenges.

Navigators also connect people with resources to address social needs such as transportation to appointments or senior centers or food insecurity. Through educational events with speakers on health topics and partnerships with local organizations, clinic leaders continue to learn more about the needs of the people they're serving.

Additionally, regular outreach efforts keep providers connected. For example, at the OSF CompleteCare 55+ clinic, any community member can access free blood pressure screenings from 10 a.m.-noon every first and third Tuesday of the month.

Learn more here about OSF CompleteCare 55+ primary care.

Video clips with Carla Richardson

Video clips with Dr. Sandy Valino Stock

B-roll-OSF CompleteCare 55+

After months of winter, the urge to get outside is hard to ignore, and for many people, that starts with a simple walk.

That includes Paige Linstead, a physician assistant with OSF HealthCare. “A lot of patients have sedentary jobs, as do I,” Linstead says. “So, I try to walk on my lunch, walk my dogs when I get home. I really focus on the calorie aspect of it too, and try to increase the walking speed, the distance that you can cover.”

For years, the targeted goal was 10,000 steps, which originated in the 1960s from a marketing campaign to promote the Tokyo Olympics. While the American Heart Association still recommends 10,000 steps a day, the organization says that just a mile of walking can also provide health benefits.

But now, the prevailing thought is that 7,000 steps a day will still do the trick. Walking improves your cardiac health, lowers your risk for diabetes, improves your circulation, can help improve sleep, decreases appetite and helps with weight management. It’s also enough steps to reduce the risk of dementia, cancer and depression.

“So, 10,000 was the gold standard. It's an easy number for people to say they're going to reach,” says Linstead. “But 7,000 is sufficient for most adults. It's a good goal to help minimize health risks and improve your health.”

It’s especially good for older adults.

Walking is good for heart health

According to a study published in the journal Circulation, older adults who walk three to four miles a day - 6,000 to 9,000 steps - are 40% to 50% less likely to suffer a heart attack or stroke than those who walk a mile (2,000 steps) a day.

This study focused on cardiovascular disease (CVD) risk and the findings were the result of eight studies using data from 20,000 people in the United States and 42 other countries. Their average age was 63 with 52% being women.

“It can improve your cardiovascular health, decrease your risk for diabetes or diabetes progression, help with stability, mobility,” Linstead adds. “It can help with mental health, getting a little bit vitamin D with the sun. Just set small goals for yourself and keep increasing as you can until you can get to that goal of 7,000 steps in a day.”

But if that still seems like a lot, don’t worry. Linstead says the important thing is to get started and work your way up gradually. Start by walking around your block or maybe visiting the local shopping mall.

“Absolutely, any movement is good movement,” she says. “Instead of having a sedentary lifestyle, if you can only get a couple thousand steps in a day, that can help elderly with mobility, stability, mental health, too.”

The Centers for Disease Control encourages people to get in 150 minutes of moderate to vigorous exercise each week. But Linstead says don’t try to squeeze in all 30 minutes at once, at least to start. She recommends breaking up the time into different parts of your day – for example, 10 minutes in the morning, 10 at lunch and another 10 minutes at night might just be the best route to take.

“I think that would be good motivation for people if they had a partner or a group to walk with,” Linstead says. “And you can walk at whatever speed you're comfortable with, the distance that you're comfortable with, but knowing that you have a support system in place.”

Before starting any type of walking program, however, make sure to consult with your medical provider first.


 

Interview Clips 

B-roll 

Now that the New Year has come and gone, many resolutions have done the same. But Dr. Birhanu says it’s more important to make behavioral modifications than setting a date to lose weight.

“Behavioral modification is very important for people to lose weight. People can lose weight, then they gain it back. But if you have a reason why you want to lose weight and you are happy with the result, you are more likely to maintain your behavior,” Dr. Birhanu says.

For Lori Boaz, a patient in the wellness and weight management program at OSF Saint Anthony Medical Center in Rockford, her reasons were to keep up with her grandkids better and get both her knees replaced.

“I hope to get my new knees within the next year,” Boaz says.

Meeting with the weight management team at any OSF location isn’t just putting together a diet to go on, Dr. Birhanu says the team will work with you to put together a healthy lifestyle plan. He adds that setting expectations is key.

“I don’t want them to expect too much or too little. After they lose weight, I always ask them what other things in their lives improved because of the weight loss,” Dr. Birhanu says.

Boaz is roughly halfway to her weight loss goal and is getting closer to being able to get those knee replacements she’s been wanting.

“We set goals. The main goal was to lose 100 pounds,” Boaz says. “I didn’t want to diet. Because I’ve lost weight before, and I gained it back. I wanted to eat healthy and be healthy, so every choice I made I had that in mind.”

Dr. Birhanu says losing weight and gaining weight is a common occurrence, because your metabolism goes down each time you lose weight. But he says there are ways to combat this.

“Exercise improves your metabolism, so we advise them how to exercise,” Dr. Birhanu says. “If a person never exercised in the past and now, you’re asking them to exercise, there are injury possibilities, so we work with our physical therapy team to evaluate them.”

Boaz says even when she meets her goal, she wants to continue meeting with her weight management team at OSF.

“We’ll just set another goal! Because I’ll still have weight to lose,” Boaz says. “I think I’ll just do this for the rest of my life!”

OSF HealthCare offers weight management programs all across the Ministry. Dr. Birhanu’s team is located at OSF HealthCare Little Company of Mary Medical Center in Evergreen Park.

What is “Oatzempic?”

“Oatzempic is the new social media trend that’s basically just an oat recipe,” says Jenny Reay, registered dietitian and weight management coordinator at OSF HealthCare. “It’s made by using regular oats, water and some lime juice. Some people are adding cinnamon to it as well. The trend is stating that you can lose 40 pounds in just 8 weeks by drinking the smoothie every morning.”

It’s a quick recipe that can be blended easily. In the end, the grainy drink aims to keep you full longer, diminishing the need to eat more for at least a couple hours.

In 2023, Ozempic was revered as Hollywood’s “weight-loss drug,” when its original purpose was for people with Type 2 diabetes to manage their blood sugar levels. The Ozempic website says the weekly injection is supposed to be used alongside diet and exercise to improve health outcomes.

“Ozempic is a popular prescription medication for patients with diabetes. It has the side effect of decreasing our appetite,” Reay says. “The reason “Oatzempic” has become popular is because oats have a soluble fiber, known as Beta Glucan fiber, that forms a gel when you digest it. It slows down your digestion, having a similar effect by reducing your appetite or keeping you full, longer.”

So, does it work?

Not so fast, Reay says. While “Oatzempic” may have some beneficial qualities from the oats, it’s still not a fix-all solution.

“This smoothie is just going to keep you full for a couple hours until your next meal. It’s just a recipe, there’s nothing magical about it. There’s no literature that shows it’s going to actually cause that amount of weight loss in that short a period of time,” Reay says.

When comparing “Oatzempic” to meal replacement shakes, Reay says the meal replacements have key ingredients that the social media craze is missing.

“A meal replacement shake is going to be more of a balanced meal. There will be protein, carbohydrates, fiber, a little bit of fat and a lot of vitamins and minerals,” Reay says. “This particular smoothie is just oats with the lime juice, so there’s no protein. That’s one of the drawbacks of the recipe. I would suggest, if you’d like to try it, to add a protein to it like protein powder or Greek yogurt.”

As with all social media trends, it’s important to take them with a grain of salt and speak to a medical provider if you have any questions. A healthy lifestyle, balanced with regular exercise and healthy eating, will prove far more sustainable than a quick fix smoothie found on TikTok, Reay says.

Video Interview Clips

Oatzempic smoothie B-Roll