Here's What Happens to Your Body if You Drink Diet Coke Every Day
If you've been following the news lately, you're probably aware that aspartame has been a hot topic. Earlier this month, the World Health Organization (WHO) declared aspartame a "possible carcinogen." But the FDA disagrees, and many beverage companies have said they will continue to use it in their diet sodas and other drinks.
So, should aspartame be avoided completely? Or is it safe to consume? And what should daily diet soda drinkers make of this news? Here's everything you need to know.
Does Aspartame Cause Cancer?
The jury is still out on this one. According to Dr. Ana Sandoval Leon, MD, a medical oncologist with Miami Cancer Institute, there is limited evidence to show an association between aspartame and cancer in humans.
"The available studies in humans showed a positive association of consumption of artificially sweetened beverages and cancer but bias could not be ruled out as an explanation," she says. "There is also limited evidence in experimental animals and limited mechanistic evidence that aspartame increases the risk of cancer."
She adds that in her opinion there isn't enough data to completely stop its use, but we should try to limit it. "And we should also limit the use of other substances that potentially increase the risk of cancer such as red meat and alcohol."
Related: 16 Best Healthy Sodas and Soda Alternatives
Kelsey Costa, RD, a nutritionist at National Coalition on Healthcare (NCHC), adds that according to the research, you would have to drink a lot of aspartame to surpass the acceptable daily allowance (ADI) of aspartame.
"Limited evidence has linked aspartame to certain types of cancer, leading the WHO to classify it as type 2B, a possible carcinogen. Simultaneously, the Joint Expert Committee on Food Additives (JECFA) reaffirmed that an acceptable daily allowance (ADI) of aspartame ranges from 0-40 mg per kg of body weight," she says. "A 12-oz can of diet soda typically contains approximately 200-300mg of aspartame. This means that a person who weighs 150 pounds would need to drink just over nine cans of diet soda daily to surpass the ADI if they don’t consume aspartame from any other sources."
Related: Diet Coke Vs Coke Zero: Which One's Better for You?
What Happens to Your Body if You Drink Diet Soda Every Day
So, there might not be enough evidence that aspartame causes cancer to eliminate diet soda completely. But Costa says that daily consumption of diet soda will likely increase cancer risk over time for a variety of reasons.
"Consuming diet soda every once in a while may not increase an individual’s risk of cancer immediately. Still, long-term research has found that diet soda consumption is linked to increased weight gain, and obesity is a risk factor for several major cancers," she says. "Furthermore, evidence suggests that aspartame and other artificial sweeteners may harm gut microbiota and health. They can increase unhealthy bacteria and compromise gut lining, potentially elevating the risk of obesity, diabetes, metabolic syndrome, chronic inflammation and cancer."
With that in mind, however, Dr. Leon says that drinking diet soda occasionally is very unlikely to cause cancer—just as occasionally consuming other products that cause cancer in the long term is unlikely to cause much harm.
Related: Does Diet Soda Cause Belly Fat?
What To Drink Instead of Diet Soda
No, having a Diet Coke once a month probably won't give you cancer. But there are other beverages you can (and probably should) drink instead. The first, Dr. Leon and Costa both agree, is water. But if you're craving something bubbly or sweet, there are other better options.
"Coconut water contains natural sugars and electrolytes to help hydrate you throughout the day," Costa says. "You can always sip on kombucha. Made from fermented tea, kombucha is packed with probiotics to help boost your gut health and antioxidants to help protect your cells from free radical damage."
Sparkling water is another excellent alternative to soda, according to Costa. "Sparkling water is an excellent alternative to soda and can be easily flavored with natural ingredients such as fresh fruit or herbs," she says. "Add tea or fresh juice to the sparkling water for a refreshingly flavorful drink."
More research is needed for us to truly understand how dangerous aspartame is. But for now, know that an occasional can of diet soda is unlikely to do your body much harm. Just don't overdo it!
Next up: Flavored Water Has Officially Taken Over TikTok—but It May Come with Hidden Dangers
Sources
What you need to know about aspartame and cancer. NPR. Accessed 7/18/2023.
Despite Aspartame Warning, Beverage Companies Likely to Stick With It. New York Times. Accessed 7/18/2023.
Dr. Ana Sandoval Leon, MD, a medical oncologist with Miami Cancer Institute
Kelsey Costa, RD, a nutritionist at National Coalition on Healthcare (NCHC)