Many people turn to diet sodas as a sugar-free alternative to regular soft drinks, hoping to reduce calorie intake and manage weight. However, a new long-term study suggests that these beverages may significantly increase the risk of developing diabetes.
The Research
Presented at the NUTRITION 2025 conference and published in Current Developments in Nutrition, the study analyzed data from the Coronary Artery Risk Development in Young Adults (CARDIA) study. It followed 4,654 adults over 30 years, tracking their consumption of diet drinks and artificial sweeteners such as aspartame, sucralose, and saccharin.
Researchers found:
- Participants who drank the most diet beverages had a 129% higher risk of developing diabetes than those who drank the least.
- High intake of saccharin alone was associated with a 110% increased risk of diabetes.
The study adjusted for various lifestyle factors, including age, race, education, activity levels, smoking, alcohol use, and family history.
What It Means
While reducing added sugar is important for health, this research suggests diet sodas may not be a safe substitute. Artificial sweeteners, though labeled “generally recognized as safe” by the FDA, have shown mixed results in studies—particularly regarding metabolic and gut health.
The researchers also note that it’s unclear whether it’s the sweeteners themselves, other additives, or the overall dietary habits of consumers that contribute to the increased risk.
What You Can Do
Rather than relying on diet soda for a sugar-free fix, consider healthier alternatives:
- Swap soda with unsweetened sparkling water to keep the fizz without the additives.
- For energy boosts, opt for protein-rich snacks like nuts or cheese, or take a short walk.
- Stay hydrated throughout the day to avoid energy slumps.
Bottom Line
Drinking diet sodas regularly may increase your risk of diabetes, according to this study. While occasional consumption is likely fine, consider gradually replacing them with healthier beverages like water, unsweetened tea, or milk in moderation. Small changes can help reduce long-term health risks.
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