This story has been updated since it was originally posted on 01/02/2023 to include more expert insight
We probably don’t have to tell you twice that you should avoid excessive amounts of sugary soda if you want to lead a healthy life. It’s no secret that sugar can be detrimental to your body when you have too much of it. For this reason, many people opt for diet sodas to replace their sugary counterparts–but is this really a healthy option? As it turns out, it might not be. In fact, some research suggests that diet soda can be an equally unhealthy beverage choice.
To learn more about the potential health risks of diet soda, we spoke to nutritionist Lisa Richards, creator of The Candida Diet. She told us that the artificial sweeteners in these seemingly better-for-you drinks may lead to complications over time. Find all of her insight below!
Diet soda isn’t necessarily healthier
Unfortunately, Richards confirms that diet soda can be just as bad as regular, sugary soda in different ways. That’s because, in place of sugar, the diet variety is loaded with artificial sweeteners, which come with their own share of health risks. That means what you save in calories, you lose in other areas of your health.
"While diet soda may be lower in calories and sugar than regular soda, it is not necessarily a healthy choice," Richards warns. "Artificial sweeteners, such as aspartame and sucralose, which are commonly used in diet soda, have been the subject of ongoing debate and controversy regarding their potential health effects."
She goes on to say that some of the risks associated with artificial sweeteners include weight gain, type 2 diabetes, and increased risk of certain types of cancer. Additionally, these sweeteners can take a serious toll on your gut health by disrupting the balance of bacteria in your gut microbiome, which, in turn, can impact practically every aspect of your wellness. What’s more, the sweet flavor of these artificial ingredients can still lead to increased cravings for actual sugar even more, resulting in overeating and, ultimately, weight gain.
Registered dietitian and nutritionist Krutika Nanavati warns about the toll that artificial sweeteners could take on your gut health, specifically, noting that this could lead to adverse effects in many areas of your wellbeing. "Artificial sweeteners have been linked to disruption of gut bacteria, which can affect metabolism," she says.
The inflammation caused by these sweeteners could also result in weight gain. "One of the most significant effects of artificial sweeteners is inflammation and weight gain," Nanavati says. "Artificial sweeteners like sucralose and aspartame are not absorbed well by the body, which leads to an increase in circulating toxins that can cause inflammation."
Finally, even though they are not real sugar, artificial sweeteners could elevate your blood sugar levels, putting you at risk of health issues like diabetes and weight gain. "By increasing the amount of glucose in the blood, these sweeteners can cause the body to store more fat, leading to an increase in weight," Nanavati explains.
All in all, Richards notes, "It's important to note that diet soda is not a healthy drink, and it should not be consumed in place of water or other hydrating beverages. It is also important to pay attention to the total amount of soda, including both regular and diet varieties."
What to drink instead of soda or diet soda
Ultimately, it seems like drinking any type of soda in a regular basis is likely not worth the risk–you’re better off going with a healthier beverage like flavored water. Kombucha is another great option that could even do wonders for your gut health. As dietitian Dana Hunnes explains, "The probiotics and the antioxidants are anti-inflammatory and can aid in promoting GI health by helping to colonize the GI tract with healthy bacteria."
Or, if caffeine is what you’re after, you can never go wrong with a cup of tea. There are so many tasty, healthy options to choose from!
