Diet soda and cancer risk: What you should know

Diet soda has few, if any, calories. So, you may think it’s a healthier, waist-shrinking alternative to regular soda.
But that’s not the case.

Research shows that people who drink diet beverages consume significantly more calories from food than people who drink sugar-sweetened beverages, like regular soda. These extra food calories can add up to a higher number on your bathroom scale. And people with obesity or higher weights are at increased risk for more than 10 types of cancer.

Artificial sweeteners

Sugar substitutes like aspartame, sucralose and saccharin are commonly found in diet drinks.

Some of these artificial sweeteners are several hundred times sweeter than sugar. They may create changes in your body and brain that make you crave other sweet foods. And because you think you’re cutting calories by drinking a diet soda, you may feel justified indulging these cravings.

In addition, scientists are still researching the possible health implications of artificial sweeteners, including whether they can increase cancer risk. But more research is needed.   

Put simply, artificial sweeteners found in diet sodas have not been proven to cause cancer, but they don’t offer any nutritional value either. So, the less soda you drink, the better. That goes for both diet soda and regular soda, which also contains artificial ingredients and chemicals.  

How to limit your soda intake

It’s best to avoid or limit diet soda and drinks that contain artificial sweeteners. Here are some ways you can kick your soda habit.  

Don’t keep sodas in your home  

Having soda in your home refrigerator is too big of a temptation. Out of sight, out of mind. Instead, stock your home fridge or pantry with healthier options, like water.

Drink more water

Instead of reaching for a soda, pour a glass of water or sparkling water. Fluid helps your body get rid of toxins that put you at risk for diseases like cancer. And water has zero calories. This means it’s one of the healthiest ways for you to stay hydrated. Aim to drink an 8-ounce glass of water about nine to 13 times a day.

If you need more flavor, try infusing your water with fruits or vegetables. Put berries or cucumber into a pitcher of water and let it sit in the refrigerator overnight. This will give your water flavor without any unnatural additives.

Change your soda habits

Your brain develops cravings based on your habits. If you always have a soda at lunch or in the afternoon, that’s when your brain will want it most. So, mix things up. Try replacing a soda with one of these other activities.

• Exercise or take a walk.
• Choose a healthier drink option.
• Grab a healthy snack, like carrot sticks or apple slices.
• Call a friend or ask a coworker for support.

The longer you go without drinking soda, the less cravings you'll have.

Avoid other sweetened beverages

Flavored coffee drinks, sweetened teas or fruit juices, energy drinks and most bottled beverages contain a lot of the same unhealthy additives that are in soda. So, drinking other sweetened beverages isn’t a healthier option.

Instead, try healthy alternatives like unsweetened coffee and unsweetened tea.

Bottom line: if you consume any kind of soda, try to drink the smallest amount possible and don't make it a regular habit. And remember, avoiding soda altogether is your healthiest move. 

Erma Levy is a senior research dietitian at MD Anderson.

Request an appointment at MD Anderson online or call 1-844-494-1356.