The Growing Concerns Around Diet Soft Drinks
Smoking is widely recognised as one of the most detrimental habits for one’s health, leading to a growing trend of equating any potentially harmful products with tobacco. The latest item to receive this label is Diet Coke, which has recently garnered attention on social media, where it is dubbed “the millennial cigarette.” For instance, Kelly Sites recently took to TikTok to share, “It’s time for my Friday afternoon millennial smoke break: a large Diet Coke. It’s my little treat for the week.”
Some individuals have even begun mimicking the act of smoking while sipping from a straw, further reinforcing this peculiar association. Referred to as the “fridge cigarette,” the concept of enjoying a Diet Coke as a smoking substitute seems to have established a foothold in contemporary culture.
While numerous studies indicate that regular consumption of soft drinks, whether diet or not, may not be very beneficial for health, the question remains: is drinking Diet Coke truly as harmful as smoking a cigarette? To shed light on this matter, we consulted two registered dietitians.
The Impact of Diet Soft Drinks on Health
Currently, there are no specific studies examining the effects of Diet Coke on the body. Instead, researchers typically focus on the artificial sweeteners present in diet soft drinks or general consumption patterns, comparing these with health data. “The common concern revolves around artificial sweeteners, typically aspartame or acesulfame potassium,” explains Scott Keatley, a registered dietitian and co-founder of Keatley Medical Nutrition Therapy. Aspartame is the sweetener used in Diet Coke.
“Mechanically speaking, these sweeteners do not raise blood sugar levels, do not increase insulin, and do not contribute calories,” Keatley continues, noting that no connection has been established between the consumption of Diet Coke (or any diet soft drink) and cancer at the levels most individuals typically consume.
However, some research suggests that regularly consuming low-calorie or calorie-free sweeteners, such as those found in diet soft drinks, may not be overly beneficial for health. A study published in the journal Neurology in September examined health and dietary data from nearly 13,000 individuals, revealing that those who frequently consumed low-calorie sweeteners like aspartame experienced accelerated cognitive decline compared to non-consumers.
A scientific review of 21 studies published in 2023 indicated that excessive consumption of diet soft drinks could negatively impact both mental and physical health, as well as increase the risk of diabetes complications. Researchers also linked the habit of consuming diet soft drinks to accelerated cellular ageing.
Dietitians Weigh In on the Diet Coke and Smoking Comparison
“Comparing Diet Coke to smoking is an overstatement,” assert the dietitians consulted. “Yes, traditionally sweetened soft drinks offer no nutritional value, but that does not mean they will cause immediate and irrevocable harm as soon as you drink them; the same applies to diet soft drinks,” explains Lisa Moskovitz, a registered dietitian and certified nutritionist, who is also the CEO of NY Nutrition Group and author of The Core 3 Healthy Eating Plan. However, Moskovitz points out that there are short-term side effects to consider, such as bloating, reflux, and difficulty sleeping due to caffeine content.
She also notes that consuming diet and regular soft drinks may have other consequences, including weight changes, digestive issues, and dental problems. However, these outcomes depend on various factors, such as frequency of consumption, medical history, genetics, and lifestyle choices, according to Moskovitz.
Keatley stresses that the comparisons between drinking Diet Coke and smoking are exaggerated: “Occasional consumption poses no health risks. Artificial sweeteners are quickly eliminated from the bloodstream, have no demonstrated toxic effects at normal doses, and do not significantly alter gut microbiota when consumed sporadically.”
Nonetheless, he adds, “Artificial sweeteners may alter your perception of sweetness, potentially leading to cravings for sugary foods.” His primary concerns regarding Diet Coke consumption revolve around hydration and dental enamel erosion, issues that can be mitigated by drinking plenty of water between cans.
The Importance of Moderation in Soft Drink Consumption
If you find yourself drinking Diet Coke multiple times a day, Moskovitz suggests exploring the underlying reasons: “Are you trying to restrict calories, need an energy boost, or do you genuinely enjoy it? Is it replacing water?” She generally recommends gradually reducing consumption. “Regardless of the type of sweetener, dark-coloured soft drinks consumed in large amounts over prolonged periods can lead to calcium loss from bones and be detrimental to intestinal and dental health.”
Keatley advises approaching diet soft drinks strategically to ensure they can be truly savoured. Moskovitz concurs, stating, “As an occasional indulgence, Diet Coke or other cola soft drinks can fit into a healthy lifestyle.” Beyond that, dietitians recommend being mindful of when and how often soft drinks are consumed. “Do not let it become your primary source of hydration. Ultimately, Diet Coke is not ‘the tobacco of millennials.’ This comparison lacks scientific basis,” concludes Keatley.