Diet Soda: Yay or Nay?

First and foremost: If we take a moment and ask ourselves, is diet soda healthy? I think the answer is pretty obvious. Just look at the ingredient list for Diet Coke: 

• Carbonated water (ok)

• Caramel color (we’re getting dicey already; what exactly is caramel color?)

• Aspartame (safe? Maybe. Maybe not. Either way, can you find aspartame in nature somewhere?)

• Phosphoric acid (ok, this one is corrosive to metal, so maybe NOT something I want to ingest)

• Potassium benzoate (preservative used to extend shelf life. Safe? Again, probably. But something I want to put in my body? Not necessarily. Food should go bad.)

• Natural flavors (if you can’t tell me what they are, I’m not interested)

• Citric acid (artificial versions can cause adverse effects in some peoplehttps://www.healthline.com/nutrition/citric-acid#safety, and I bet Coca-Cola isn’t deriving their citric acid naturally from lemons)

• Caffeine (not unhealthy, but can contain addictive properties and mess with sleep patterns)

That’s a long list of ingredients you won’t find in your kitchen, which should be a clue that this isn’t something our bodies need.

The Confusing Research on Diet Soda

If you google “health benefits of diet soda,” you’ll find a lot of conflicting information. Some studies claim it helps with weight loss—even more than water.

Others link it to diabetes, obesity, or worse.

Here’s the problem:

• A 2016 study that claimed diet soda was helpful for weight loss was funded by the American Beverage Association—whose members include Coca-Cola and Pepsi. That’s a pretty big red flag for bias.

• On the other hand, a large government-funded study found that daily diet soda consumption was linked to a 36% greater risk of metabolic disease and a 67% greater risk of type II diabetes compared to non-drinkers (study).

Other research has shown:

• Diet soda may increase cravings for sweet foods by changing how your brain responds to sugar.

• Diet soda drinkers tend to have lower overall diet quality than non-drinkers.

• Studies have linked diet soda to a laundry list of concerns: mental health burden, certain cancers, kidney disease, arthritis, hip fractures, and dental erosion (systematic review, 2023).

So while causation isn’t always clear, the risks seem to outweigh the supposed benefits.

Why Quitting Is Hard

About 63% of Americans drink soda daily, and around 20% drink diet soda daily. If you’re one of them, quitting can feel tough. It’s addictive by design—a combination of caffeine, carbonation, and sweeteners that makes you crave more.

I get it. I used to drink Diet Coke every day. I still remember that satisfying first sip, especially in the morning. But once I quit, I realized how much better I felt—more energy, better sleep, fewer cravings.

Better Alternatives

• Sparkling water with a splash of 100% juice (pomegranate, tart cherry, or orange).

• Unsweetened iced tea or herbal tea.

• Or just water—your body will thank you.

Even if the science hasn’t fully caught up yet, the ingredient list alone is reason enough for me to pass. At the end of the day, my health is more important than the fleeting satisfaction of a Diet Coke.