Are diet soft drinks good for you?

THE MYTH: 

Zero or no sugar diet soft drinks are a safe choice and better alternative to standard soft drink because they have no sugar and no calories.

THE REALITY: 

Large long-term studies show that people who drink diet soft drinks regularly are more likely to die earlier than people who don’t.

Drinking around one diet soft drink every day is linked to a 10–15% higher risk of death from any cause. The risk increases as intake becomes habitual.

Regular diet soft drink intake is also linked to weight gain and increased waist size over time, not weight loss. 

These links remain even after accounting for body weight, smoking, and existing illness.

“No sugar” does not mean “safe”. It means the harm is coming from somewhere else, usually artificial sweeteners, preservatives and additives.

An often overlooked reason for a common condition.
If you drink diet soft drinks regularly and struggle with reflux/heart burn, then your first thing to look at would be your soft drink consumption. Diet soft drinks can cause reflux symptoms in some people because they are acidic which can irritate the lining of the stomach and oesophagus. When you combine the acidity with carbonation and artificial sweeteners, you are creating a perfect storm for acid reflux.

THE ACTION STEP - Retrain your taste buds

Yes it is hard to make the switch from diet soft drinks to other alternatives but the positive impact on your health is worth it. 

The aim is to reduce your sweet taste exposure rather than replacing sugar with artificial sweeteners.

To make a start on reducing your diet soft drink intake:

- Make still or sparkling water your default drink.
- Add flavour with citrus peel, mint, or splash of lemon juice instead of sweetness.
- If sweetness is needed, the only acceptable alternative is pure monk fruit (no erythritol, no blends, no fillers).

Whilst we don't recommend a daily intake, there are a few alternatives (lower-risk options) available:

• Bonsoy Beverage Co Sparkling Coconut Water
• Mount Franklin Lightly Sparkling 
• Lime Yuzu Sparkling Water (unsweetened)

Bottom line

Diet soft drinks are not harmless and not better for you than regular soft drink.

One a day is linked to a higher risk of death and weight gain.

If long-term health and wellness matter, habitual diet soft drinks do not belong in your routine.