The average Australian drinks almost 60 liters of soft drink a year. Many people view weight-reduction plan sodas as a “healthier” choice than regular ones, and when it comes to sugar, that’s true.
For example, a 375mL can of Coca-Cola contains about seven teaspoons of added sugar (almost 40 grams). This is close to the World Health Organization (WHO) recommended daily limit for added sugars of 50g.
In comparison, the Diet Coca-Cola version is sweetened with artificial sweeteners like aspartame and contains no sugar.
So if you opt for weight-reduction plan sodas, is that so bad? Or is it worth giving them up too?
Are weight-reduction plan sodas really that bad?
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Diet sodas provide few nutrients. They often contain artificial sweeteners and caffeine, and although they are low in energy (kilojoules), they are not satiating.
People who regularly drink diet sodas may have a higher risk of developing conditions such as heart disease and type 2 diabetes.
But that doesn’t necessarily mean the drinks cause these conditions. People who already have health problems or are trying to control their weight may be more likely to choose diet drinks, which may make this evidence a bit misleading.
An occasional diet drink probably won’t feed an addiction to sweet foods.
How about artificial sweeteners?
In 2023, the WHO classified aspartame (a common sweetener found in many diet soft drinks) as “possibly carcinogenic to humans.” This means that the evidence linking aspartame to cancer is currently limited and not conclusive.
The WHO also emphasized that the public generally consumes safe levels of aspartame and only has evidence of concern if people drink the equivalent of 14 cans of soda per day.
There is also emerging evidence some artificial sweeteners may irritate the gut or alter the balance of gut bacteria. These effects are still being investigated. But they have raised concerns about the health impacts of drinking diet sodas over a long period of time.
Can I get used to the sweetness?
An occasional diet drink is unlikely to fuel a sweet food addiction, but cutting back is still a good idea if it becomes a daily habit.
After people reduce their consumption of very sweet foods or drinks, some research suggests they begin to perceive sweetness more easily and discover that very sweet things taste sweet.
So if you’re trying to enjoy less sweet drinks, set aside some time. Within a few weeks, you may prefer the less sweet flavor.
Here are three evidence-based strategies to help you adjust.
1. Dilute
A gentle first step is to dilute the soda. Start by pouring less soda into a glass and topping up with water or soda, then gradually adjust the proportion over time.
It may taste less sweet at first, but your taste buds will adapt. This slow and steady approach can make change seem easier and more sustainable than giving up abruptly.
2. Make smarter trades
Try replacing the weight-reduction plan soda with a healthier alternative that still provides flavor or fizz. Sparkling water or sparkling water with a squeeze of lime or lemon and a few mint leaves provides the same bubbly refreshment with a pure, refreshing taste. Add ice if it’s a hot day or for a crunch.
If you prefer plain water but it seems boring, infuse it with fruit slices, cucumber, berries, or herbs.
You can also try unsweetened iced tea, such as black, green, or herbal tea. They offer a slight caffeine boost without added sweeteners and can be served cold with ice and lemon.
Coconut water can also be a healthier alternative as it is low in sugar and provides some additional electrolytes that help balance fluids in the body.
3. Know your triggers
If you tend to drink a soda out of habit, boredom, or an afternoon energy slump, paying attention to these moments can help. Once you identify your triggers, you can plan a different response. Take a short walk, call a friend or have a cup of tea together.
Keeping a cold, reusable water bottle nearby also helps. If your drink is always within reach, you’re less likely to reach for a weight-reduction plan soda when you’re out and about.
If you drink weight-reduction plan soda because you’re hungry, look for something nutritious, like a handful of nuts, yogurt or a piece of fruit. These foods will satisfy you longer than a can of weight-reduction plan soda because they contain nutrients, like fiber, to keep you fuller for longer.
The final result
You don’t need to give up weight-reduction plan sodas completely. But being mindful of how much soda you drink and how often can help you make choices that better support your long-term health.
Start small, be consistent, and let your taste buds adjust. Over time, you may find that what once tasted “bland” now seems refreshingly pure.
Lauren Ball is Professor of Community Health and Wellbeing at the University of Queensland; Emily Burch is a nutritionist and lecturer at Southern Cross College; and Mackenzie Derry is a registered dietitian, nutritionist and PhD candidate at the University of Queensland. This piece first appeared in The conversation.
