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Key Takeaways
Drinking diet soda daily can help cut calories and sugar if it replaces regular soda, but it offers little to no nutritional value.
Artificial sweeteners may affect cravings, gut health, and long-term health markers, though research is still mixed and not definitive.
For most people, one can of diet soda a day is generally fine, but water and other minimally processed drinks are better choices for overall health.
Diet soda is advertised to be a healthier version of the regular stuff, making it an incredibly popular beverage for many Americans. In fact, the diet soda industry is projected to be valued at over 6 billion dollars by 2030. And while this slimmed-down soft drink does save you on added sugar and calories, is it actually a healthier choice than regular soda—or other beverages, generally? What about if you drink it daily?
To learn more, we spoke to three registered dietitians to learn what nutrition (if any) diet soda provides, and what you can expect to happen in the body if you sip on it regularly.
Meet Our ExpertDiet Soda Nutrition
While the nutritional content of diet soda varies by brand, many share common characteristics.
“Diet soda provides no calories or few calories depending on the variety. Many diet sodas contain sodium, which can contribute to daily sodium levels,” explains registered dietitian Alyssa Smolen, MS RDN CDN. Though, sodium levels are typically minimal—usually no more than 50 milligrams per 12 ounce can—so this really only becomes a concern if someone drinks multiple cans of diet soda per day.
Many diet sodas get their sweetness from artificial sweeteners rather than added sugars—and these ingredients may be the biggest cause for concern. “While the research is still ongoing, artificial sweeteners found in diet soda have been associated with a higher risk of dementia and potential changes in gut microbiome health, to name a few,” says Anna Smith, MS, RDN, LDN, owner of Anna Smith Nutrition and chief nutrition officer at Lose It!. There are also studies linking them to type 2 diabetes and generalized cognitive decline. Artificial sweeteners may also increase your taste for sweet foods overall, leading to cravings for sugary foods later in the day.
Otherwise, you can expect diet soda to offer a hefty serving of water. “Diet soda is mostly carbonated water,” says dietitian Nina Crowley, PhD, RDN. That said, many of these drinks contain caffeine, which can reduce their hydrating potential since the stimulant acts as a natural diuretic. When consumed in larger amounts—especially later in the day—caffeine may contribute to anxiety, jitteriness, and difficulty sleeping in some people.
What Happens When You Drink Diet Soda Every Day?
So what can you expect to happen if you’re a daily diet soda drinker?
“Some might get a boost of encouragement by switching from regular soda to diet soda. If one swaps one diet soda a day for a regular one, they can reduce their total number of weekly calories, contributing to weight loss (if that is something they are looking to achieve),” says Smolen. Still, Smolen cautions people from seeing diet soda as a hydrating beverage to be counted towards daily fluid goals, given its caffeine content.
Crowley agrees, adding: “[Diet soda] does not raise blood sugar and has little to no calories, so when it replaces higher-calorie drinks, it can support changes in weight and fat mass over time. But if it is simply added in without changing anything else, it is unlikely to make much of a difference.” Crowley also believes that for those with a healthy, balanced diet, a daily diet soda is unlikely to have a significant impact on health. “For someone who’s already meeting their needs, it’s more neutral—it doesn’t add nutritional value. And while there are ongoing questions about appetite, metabolism, and the microbiome, the evidence is mixed and not definitive. So instead of asking whether diet soda is ‘good’ or ‘bad,’ a more meaningful question is: what is it replacing, and how does it fit into that person’s overall health pattern?,” she adds.
Smith is in agreement with both RDs. “Diet soda is by no means a healthy food. So it’s not something I ever encourage people to add to their diet,” she explains. “If you’re eating balanced meals, getting enough fruits and vegetables, and overall taking care of your health, having one diet soda a day is generally not something I focus on. It’s not adding any nutritional value to your diet, but it might add enjoyment, routine, or even help someone avoid a mindless 300-calorie snack. If someone is consuming a lot of artificial sweeteners, beyond diet soda, or relying on diet soda to quench their thirst, then I would suggest limiting or tapering down to a few per week, or at least no more than one per day.”
Moral of the story? If you’re already a daily diet soda drinker, it’s probably okay—within a limit of one can per day. If you don’t already drink diet soda, there’s little reason to start—unless you regularly consume regular soda. Regardless of which camp you’re in, choosing more nourishing beverages—like water, unsweetened sparkling water, herbal tea, or small amounts of 100 percent fruit juice (with no added sugar)—before reaching for diet soda is a better choice. Prioritizing a diverse, well-rounded diet rich in whole foods such as fruits, vegetables, whole grains, healthy fats, and lean proteins is equally important here, too.
Read the original article on Real Simple