Key Takeaways
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Swapping regular soda for diet soda daily can lower calorie and sugar intake, but it doesn’t provide significant nutrition.
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There are concerns about how artificial sweeteners impact cravings, gut health, and overall health, though studies are inconclusive.
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Generally, consuming one can of diet soda daily is acceptable, but opting for water or minimally processed drinks is better for health.
Diet soda is marketed as a healthier alternative to regular soda, which has made it a favorite for many Americans. The diet soda market is expected to surpass $6 billion by 2030. While it cuts down on sugar and calories, is it really healthier than regular soda or other drinks? And what if consumed daily?
To delve deeper, we consulted three registered dietitians about the nutritional profile of diet soda and its effects on the body when consumed regularly.
Diet Soda Nutrition
The nutritional value of diet soda can differ by brand, but they often have shared traits.
“Diet soda often has no calories or just a few,” notes registered dietitian Alyssa Smolen, MS RDN CDN. “Some diet sodas may contain sodium, which could add to daily levels,” she explains, pointing out that sodium content is typically low—around 50 milligrams per 12-ounce can—unless someone drinks several cans daily.
Many diet sodas rely on artificial sweeteners for sweetness rather than sugars, which raises some health concerns. “Current research links artificial sweeteners in diet soda to higher dementia risk and changes in gut health,” adds Anna Smith, MS, RDN, LDN. Some studies also associate these sweeteners with type 2 diabetes and cognitive decline. Moreover, they might enhance your preference for sweet foods, potentially leading to cravings later.
In essence, diet soda mainly consists of carbonated water. “But many varieties include caffeine,” explains dietitian Nina Crowley, PhD, RDN. This stimulant can reduce hydration, and taking in more later in the day could cause anxiety and trouble sleeping for some individuals.
What Happens When You Drink Diet Soda Every Day?
So, what can daily diet soda consumers anticipate?
“Switching from regular to diet soda can be encouraging. Replacing just one regular soda a day with a diet one could lower weekly calorie intake, supporting weight loss efforts if that’s the goal,” says Smolen. However, she warns against considering diet soda as a hydrating drink, due to its caffeine content.
Crowley concurs, stating: “[Diet soda] doesn’t impact blood sugar and has minimal calories, so when it replaces calorie-rich beverages, it can lead to weight and fat loss over time. However, if it’s simply added to the diet, without other changes, the effects seem minimal.” For those consuming a well-rounded diet, daily diet soda likely won’t harm health: “If you’re already meeting your nutritional needs, it’s fairly neutral—it doesn’t add nutrition. Instead of asking if diet soda is ‘good’ or ‘bad,’ it’s better to ask what it’s replacing and how it fits within one’s overall health,” she notes.
Smith agrees, saying, “Diet soda isn’t a nutritious food. I don’t recommend it as part of a diet,” she explains. “If someone maintains balanced meals rich in fruits, veggies, and overall good health practices, having one diet soda a day typically isn’t a focus. It doesn’t provide nutritional benefits, but it can add enjoyment or routine, or help avoid mindless snacking. However, for those consuming many artificial sweeteners or relying heavily on diet soda for hydration, I’d suggest reducing intake to a few cans a week, or no more than one daily.”
The takeaway? If you already drink diet soda daily, having up to one can is generally fine. If you don’t, there’s little reason to start—unless you typically drink regular soda. Whichever group you belong to, seeking out more nourishing drinks like water, unsweetened sparkling water, herbal tea, or small amounts of 100 percent fruit juice (with no added sugars) is advisable before reaching for diet soda. Focusing on a diverse, balanced diet filled with whole foods like fruits, vegetables, whole grains, healthy fats, and lean proteins is important too.
