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Key Takeaways
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Daily consumption of diet soda can reduce calorie and sugar intake if it replaces regular soda, but it lacks nutritional benefits.
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Artificial sweeteners may influence cravings, gut health, and long-term health indicators; however, research remains inconclusive.
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For most individuals, consuming one can of diet soda per day is typically acceptable, but opting for water or other minimally processed beverages is healthier.
Diet soda is often labeled as a healthier alternative to its sugary counterpart, making it a favored beverage among many Americans. The diet soda market is expected to exceed $6 billion by 2030. While this low-calorie option can help decrease sugar and calorie intake, it raises the question: Is it genuinely a better alternative to regular soda and other drinks overall? Additionally, what are the effects of consuming it daily?
To provide insight, we consulted multiple registered dietitians about the nutritional aspects of diet soda and its effects when consumed regularly.
Meet Our Expert
Diet Soda Nutrition
The nutritional profile of diet soda varies by brand, but many share similar features.
“Diet sodas typically contain no calories, or very few, depending on the variety. Many also have sodium, which can add to daily sodium intake,” explains registered dietitian Alyssa Smolen, MS RDN CDN. However, sodium levels are usually low—around 50 milligrams per 12-ounce can—so this is mainly a concern for those who consume multiple cans each day.
Most diet sodas derive their sweetness from artificial sweeteners rather than added sugars, and this aspect may raise significant health concerns. “While research is ongoing, some studies have linked artificial sweeteners found in diet sodas to an increased risk of dementia and changes in gut microbiome health,” notes Anna Smith, MS, RDN, LDN, owner of Anna Smith Nutrition and chief nutrition officer at Lose It!. Other research indicates potential connections to type 2 diabetes and cognitive decline. Furthermore, artificial sweeteners may heighten cravings for sweeter foods later on.
In general, diet sodas mainly consist of carbonated water. “Most diet sodas are primarily made up of carbonated water,” states dietitian Nina Crowley, PhD, RDN. However, many contain caffeine, which can diminish its hydrating benefits, as caffeine acts as a natural diuretic. When consumed in excess—especially later in the day—caffeine may cause anxiety, jitteriness, and sleep disturbances.
What Happens When You Drink Diet Soda Every Day?
What should you anticipate if you’re a daily consumer of diet soda?
“Many people feel they are making a healthier choice by opting for diet soda instead of regular soda. If someone replaces one diet soda with a regular soda daily, they could reduce their weekly calorie intake, which may aid in weight loss efforts,” explains Smolen. However, she cautions against considering diet soda a hydrating beverage for meeting daily fluid requirements due to its caffeine content.
Crowley concurs, stating: “[Diet soda] does not elevate blood sugar levels and contains minimal calories. Therefore, when it replaces higher-calorie beverages, it can contribute to weight and fat loss over time. However, it is unlikely to make a significant difference if simply added to an existing diet.” She believes that individuals with a balanced nutrition plan are unlikely to experience adverse effects from moderate diet soda consumption. “For those who are already meeting their nutritional needs, diet soda can be neutral; it doesn’t provide any nutritional benefit. Instead of debating whether diet soda is ‘good’ or ‘bad,’ it’s more useful to ask what it is replacing and how it fits into one’s overall health,” she adds.
Smith echoes these sentiments: “Diet soda is not a healthy choice. I don’t recommend people add it to their diet. If one consumes balanced meals rich in fruits and vegetables and prioritizes overall health, having one diet soda per day isn’t a focal point. Although it doesn’t add nutrition, it can bring enjoyment and might help avoid a mindless snack of 300 calories. If someone is consuming multiple artificial sweeteners or relies on diet soda for hydration, I’d suggest limiting intake to a few each week—preferably not more than one a day.”
The bottom line? If you currently drink diet soda daily, it’s generally acceptable to do so—up to one can a day. If you don’t drink diet soda, there’s little incentive to start—unless you’re transitioning from regular soda. In all cases, opting for more nourishing drinks—like water, unsweetened sparkling water, herbal tea, or limited amounts of 100 percent juice (with no added sugar)—is a superior choice. Focusing on a varied, nutrient-rich diet full of whole foods like fruits, vegetables, whole grains, healthy fats, and lean proteins is equally vital.
Read the original article on Real Simple
