Low-calorie sweeteners have long been controversial for those trying to eat healthy and lose weight because, much like with eggs or coffee, studies have seen conflicting results. But new research published in Cell Metabolism offers some solid evidence that they won’t sabotage your health or weight-loss plan by themselves.

While no one ever complains about having a deliciously sweet diet soda from time to time, some past studies have found that the low-cal sweeteners in food and drinks can mess with your metabolism, affect the way your brain responds to sugar, and promote diabetes and obesity. Still, others have suggested that they don’t impact metabolism and are a good alternative to calorie-laden sugar.

The new research from Yale University researchers found that drinks containing sucralose (a common low-calorie sweetener found in everything from drinks to protein bars) only negatively affected the body’s sugar metabolism and the brain’s responses to sugar when they were consumed along with carbohydrates.

Participants had “seven low-calorie drinks, each containing the equivalent of two packages of Splenda, over two weeks,” senior author Dana Small, professor of psychiatry and psychology and director of the Modern Diet and Physiology Research Center, explained in a release.

One previous theory was that when people consume sweet foods and drinks with no calories, the body “uncouples” tasting something sweet with taking in calories, lowering the body’s response to sugar intake and possibly leading to weight gain.

But when people drank a beverage with a low-calorie sweetener and didn’t accompany it with carbs, there was no negative change in the way the body responds to sugar.

“The bottom line,” Small said, “is that, at least in small quantities, individuals can safely drink a diet soda, but they shouldn’t add French fries.”

So next time you’re at the drive-thru window at your favorite burger chain, go ahead and order that diet soda confidently—just skip the fries and opt for a lettuce bun.

The health benefits of plant-based diets are varied and many, ranging from living longer to decreased risk of cancer and heart disease. But, just like their carnivorous and omnivorous counterparts, vegans need to make sure they’re primarily eating healthy foods and not consuming too many processed carbs and sugary foods. Doing so could negate the positive aspects of a plant-based diet, according to a recent study.

Researchers at Harokopio University of Athens, Greece reported that vegans who ate mostly unhealthful foods (juices, sweetened beverages, refined grains, potatoes, and sweets) did not have a significant reduced risk of heart disease compared to people who ate mostly animal-based products.

Only vegans who ate healthful foods (primarily fruits, vegetables, whole grains, nuts, legumes, oils, and tea or coffee) enjoyed better heart health compared to those who ate meat and dairy.

“Based on these results, it seems that simply following a plant-based or vegetarian diet is not enough to reduce cardiovascular disease risk,” Demosthenes Panagiotakos, PhD, professor of biostatistics, research methods and epidemiology at Harokopio University of Athens, Greece and the study’s lead author, said in a release. “It is also important to focus on specific, healthful plant-based food groups to see a benefit in terms of reducing cardiovascular disease.”

For the study, researchers tracked the eating habits of more than 2,000 Greek adults over a 10-year period beginning in 2002 and asked them to complete a detailed survey about their diet and overall health at the beginning of the study, after five years and after 10.

At the end, researchers analyzed the relationship between diet and the development of heart disease. Men who ate fewer animal-based products were 25 percent less likely to have heart disease than those who ate meat and cheese. That number was 11 percent for women.

That sounds good, but again those benefits were only seen if those people focused on healthful foods. Additionally, women on a plant-based diet who ate unhealthful foods actually saw an increase in heart disease risk.

This study doesn’t necessarily contain anything groundbreaking, as we’ve known for ages that eating healthy foods – on any diet – is the way to go. That’s why donuts, juices, and sweetened beverages should only be savored on the rare cheat day. Don’t make them part of your everyday meal prep.

As the world focuses on efforts to resolve the current coronavirus crisis, Ivanka Trump has emerged as an advocate for making healthy choices during a historic window of isolation. The mother of three tells Muscle & Fitness, “As we continue to social distance during this critical time, it is important that we maintain positivity by sharing collaborative, uplifting and useful ideas to keep everyone healthy – mind and body.” She continues, “This is why we encourage readers everywhere to use the hashtag #TogetherApart to share ideas that will inspire and entertain our children and each other.”

Working alongside the President’s Council on Sports, Fitness & Nutrition, the Presidential Senior Advisor has taken an active role in the administration’s various fitness and active living initiatives.

The 38-year-old adds, “While we may be apart now, we are all in this together!”

Visit https://www.hhs.gov/fitness/index.html to learn more about the President’s Council on Sports, Fitness & Nutrition.