You’ve seen the ads: “Zero sugar! Guilt-free! No calories!” Sounds like a dream, right? You get the sweet, fizzy kick without blowing your diet. But let’s not kid ourselves — just because it says “zero” doesn’t mean it’s a health food.

What’s Really in That Can?

Diet and zero sugar sodas replace sugar with artificial sweeteners like aspartame, sucralose, or acesulfame potassium. These don’t contain calories, but they still send a powerful sweet signal to your brain — which matters more than most people realize.

Here’s the Reality Check:

✅ Pros:

• Zero calories = No direct impact on blood sugar or insulin.
• Can help soda addicts cut back on sugar.
• Might aid in weight loss—if it helps you replace high-calorie drinks.

🚫 Cons (aka the not-so-sweet side):

• Fuels cravings for sweet stuff. Your brain gets the taste of sugar but not the reward, which can mess with your hunger signals.
• Some studies link them to increased appetite and weight gain over time, especially if you start compensating with extra food. (Like a Big Mac, large fries and a DIET SODA!!??)
• Can disrupt gut bacteria, especially sucralose and saccharin.
• Still contains colorings, chemicals, and acid that can impact your gut, bones, and teeth.
• Regular consumption may be tied to higher risk of metabolic issues—though the science isn’t 100% settled, it’s well worth paying attention to.

So… Are They Better Than Regular Soda?

Short answer: Yes. But that’s a very low bar.

If you’re choosing between 40 grams of sugar or zero — zero surely wins, but it’s still not a healthy beverage. At best, it’s a lesser evil, not a wellness strategy.

What Should You Drink Instead?

Want to be a badass who ages well? Then hydrate like one with one of the following.

• Water (yes, boring — but it works)
• Sparkling water with a splash of lemon or lime
• Unsweetened iced teas (herbal, green, or black) – if you have to sweeten it, try a touch of honey, agave syrup or Stevia (even thought the jury is still out on that one!)
• Electrolyte water or infused water with berries, cucumber, or mint (Note that all electrolyte waters are not created equal. Use your YUKA app to scan the bar code and determine if it is loaded with unhealthy additives. My favorite is the LMNT brand.)

The Bottom Line:

Diet sodas aren’t magic and they’re not harmless. They can be a tool if they help you transition away from sugar, but don’t fool yourself into thinking they’re “healthy.” And if you’re drinking three a day? Time to rethink the habit.

👉 Respect your body. Feed it real stuff. Drink like you give a damn.

What’s your go-to drink when you want to skip soda? Ever tried kicking the habit? Let me know in the comments.

PEACE.

Rick