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Key Takeaways
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Drinking diet soda daily can help cut calories and sugar if it replaces regular soda, but it offers little to no nutritional value.
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Artificial sweeteners may affect cravings, gut health, and long-term health markers, although research is ongoing and results remain inconclusive.
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For most individuals, one can of diet soda each day is typically acceptable, but water and other minimally processed beverages are preferable for overall health.
Diet soda is often marketed as a healthier alternative to regular soda, making it an increasingly popular choice among many Americans. The diet soda market is anticipated to exceed a value of $6 billion by 2030. While this low-calorie beverage minimizes added sugars and calories, questions remain regarding its overall health benefits compared to regular soda and other beverages. What happens to your body if you consume it daily? Let’s dive in.
To provide insight, we consulted three registered dietitians to explore the nutritional aspects of diet soda and its potential effects on health when consumed regularly.
Meet Our Expert
Diet Soda Nutrition
The nutritional profiles of diet sodas vary by brand, yet many share common elements.
“Diet soda typically contains few to no calories, depending on the variety. Some diet sodas contain sodium, which can contribute to your daily intake,” explains registered dietitian Alyssa Smolen, MS RDN CDN. However, sodium levels are generally low—usually not exceeding 50 milligrams per 12 ounces—so this could pose a concern only for those who consume several cans each day.
Many diet sodas derive their sweetness from artificial sweeteners rather than added sugars—these ingredients may be the most significant issue. “While research is ongoing, artificial sweeteners found in diet soda have been associated with increased risks of dementia and potential alterations in gut microbiome health, among other concerns,” says Anna Smith, MS, RDN, LDN, owner of Anna Smith Nutrition and chief nutrition officer at Lose It!. Certain studies have also linked these sweeteners to type 2 diabetes and general cognitive decline. Additionally, artificial sweeteners may heighten your preference for sweet foods, potentially leading to cravings later in the day.
On the whole, you can expect diet soda to provide a significant amount of water. “Diet soda primarily consists of carbonated water,” says dietitian Nina Crowley, PhD, RDN. However, many varieties also contain caffeine, which may reduce their hydrating capabilities as caffeine acts as a natural diuretic. When consumed in large quantities—especially later in the day—it may lead to anxiety, jitters, and insomnia for some individuals.
What Happens When You Drink Diet Soda Every Day?
What effects can you anticipate from daily consumption of diet soda?
“Switching from regular soda to diet soda may provide a sense of motivation. If one replaces just one diet soda for a regular soda daily, they can reduce their weekly calorie intake, aiding weight loss efforts,” says Smolen. However, she warns against viewing diet soda as a hydrating beverage toward your daily fluid intake, because of its caffeine content.
Crowley adds, “[Diet soda] doesn’t raise blood sugar and contains little to no calories, so when it replaces higher-calorie drinks, it can help with weight and fat mass reduction over time. However, if it is simply added without altering any other choices, it is unlikely to create a significant impact.” She believes that for individuals maintaining a healthy, balanced diet, a daily diet soda will likely have minimal health repercussions. “To evaluate its worth, it’s essential to consider what it replaces and its role in the individual’s broader health picture,” she states.
Smith echoes the sentiments of her fellow dietitians. “Diet soda is not a healthy food. Therefore, I never advocate for introducing it into someone’s diet,” she explains. “If you maintain balanced meals, incorporate enough fruits and vegetables, and generally take care of your health, having one diet soda daily is not a primary concern for me. While it doesn’t contribute nutritional value, it may offer enjoyment, routine, or even help someone sidestep a mindless 300-calorie snack. If an individual consumes excessive artificial sweeteners, beyond diet soda, or relies on it to stay hydrated, I would recommend reducing the intake to a few cans weekly, or no more than one daily.”
In conclusion, if you already enjoy a daily diet soda, moderation—keeping it to one can per day—is typically acceptable. Conversely, if you don’t currently drink diet soda, there’s little justification to start unless you frequently consume regular soda. Regardless of your choice, opting for more nourishing beverages such as water, unsweetened sparkling water, herbal tea, or a small amount of 100 percent fruit juice (without added sugar) is a wiser choice. Prioritizing a varied and balanced diet rich in whole foods, including fruits, vegetables, whole grains, healthy fats, and lean proteins is equally vital.
FAQ
Is diet soda a healthy beverage?
While diet soda is lower in calories and sugar than regular soda, it offers little nutritional value and should be consumed in moderation.
Can diet soda help with weight loss?
Substituting diet soda for regular soda may help reduce calorie intake, potentially supporting weight loss efforts if considered within the context of an overall balanced diet.
Are there any health risks associated with consuming diet soda daily?
Regular consumption of diet soda may lead to concerns associated with artificial sweeteners, though research is still ongoing, and findings are mixed.
