Diet Coke is currently experiencing a surge in popularity, especially among Gen Z, with even political figures contributing to its renewed interest. This article explores the trend of Diet Coke as a "fridge cigarette," examining its effects, potential risks, and the underlying psychology driving this phenomenon.
The Rise of the "Fridge Cigarette"
The term "fridge cigarette" has emerged to describe the practice of reaching for a cold can of Diet Coke as a break from the daily routine, mirroring the habit of taking a smoke break. As one creator, Reno, explained, "the crack of the can is like the spark of a lighter." This ritualistic aspect, the expectation of a refreshing break, is a key component of the trend. The clip went viral enough that Reno spoke to the New York Times and compared the satisfying catharsis of snapping the tab of a soda can to sparking a lighter. The practice of drinking frozen Diet Coke, known as “fridge cigarettes,” has gone global. It is intended to assist you in taking a break from the hustle.
Diet Coke: A Healthier Alternative?
While Diet Coke does not contain sugar and has fewer calories than traditional colas, nutritionists caution that this does not automatically make it a healthy choice. Diet Coke (much like Coke Zero) does not contain any sugar or calories, and it doesn't contain any of the nicotine and other harmful things found inside a cigarette. Replacing cigarettes with soda should hardly be surprising. According to the American Lung Association, general cigarette usage fell by about 73% among adults between 1965 and 2022, even if candy cigarettes are still legal in America. In comparison, about 25% of Americans consumed soda or energy drinks every day as of 2023 (via Statista), and Diet Coke comes with the advantage of being artificially sweetened without sugar. Diet Coke also has more caffeine than the regular variety, even if neither contains as much caffeine as coffee. Is a fridge cigarette actually healthier than a cigarette? However, that still doesn't mean drinking lots of Diet Coke is nutritious, and being healthier than tobacco is a pretty low bar to clear.
Aspartame Concerns
One of the primary concerns surrounding Diet Coke is the presence of aspartame, an artificial sweetener. The International Agency for Research on Cancer (IARC) has classified aspartame as “possibly carcinogenic to humans.” However, the World Health Organization (WHO) and the Joint Expert Committee on Food Additives (JECFA) state that there is no strong evidence of harm at recommended intake levels. There are conflicting reports on whether aspartame (the artificial sweetener used in Diet Coke) actually poses risks for cancer, but some scientists think it may be addictive.
Metabolic and Gut Health Effects
Dr Vaishali Naik, endocrinologist at Lilavati Hospital, said, “Zero-calorie diet drinks are not risk-free, but are typically better than those with added sugar and calories, particularly for individuals who are obese, insulin resistant, or have type 2 diabetes. On the effects of sweeteners on metabolic and gut health, she added, “Artificial sweeteners such as aspartame can alter gut microbiota, disrupt glucose regulation, and alter dopamine pathways, which can lead to increased cravings and a greater metabolic risk, but human evidence is limited and mixed. Animal studies consistently indicate changes to bacterial composition, such as an increase in Enterobacteriaceae, and decreased insulin sensitivity, regardless of weight. The review concluded that, despite being sugar-free, ASBs may still activate neuroendocrine and metabolic pathways.
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Dopamine Release and Ritualistic Behavior
Just like nicotine or caffeine, the act of opening a chilled can, hearing the fizz, and taking that first cold sip can trigger a dopamine release - the brain’s feel-good chemical. “Dopamine stimulation by Diet Coke is considerably lower than stimulation by either nicotine or caffeine. Nicotine also directly stimulates dopamine release and triggers a very rapid and strong reward signal that is highly associated with addiction. Caffeine increases dopamine signalling moderately by blocking adenosine receptors. In general, dopamine signalling affects alertness and mood. The dopamine response to Diet Coke is primarily derived from sensory cues, which are somewhat low in caffeine.
Dr Motwani explained, “Clinical indicators of this change are the frequency of occurrence, inability to stop despite one’s intention, and use of ritualisation to either avoid distress or reality. When it interferes with work, relationships, or well-being, and persists despite negative consequences, it mirrors patterns seen in behavioural addictions and compulsive disorders.
The Psychology Behind the Trend
Popping open a Diet Coke may offer more than just refreshment. It can have the same psychological comfort that people enjoyed through smoking-hence the “cigarette” metaphor. The so-called “Fridge Cigarette” is nothing more than a health risk wrapped in a trendy name. While it may satisfy a psychological craving, it carries harmful effects-much like cigarettes themselves. It can be grounding for some people." Opening up the fridge for a soda is a "small ritual that offers structure or comfort in the middle of a hectic day." (iStock)The psychology expert also noted that cracking open an ice-cold Diet Coke is a sensory experience, much like smoking."The crisp sound, the carbonation and the cold hit all offer a quick, reliable burst of stimulation or relief, especially during stressful or transitional moments in the day," Alpert said."I see this trend as less about the drink itself and more about the ritual."
A Coping Mechanism
"When Diet Coke becomes a daily emotional crutch, it can reinforce dependency patterns, particularly if it is being used to manage anxiety, suppress appetite or avoid discomfort," he shared. Carbonation from the soda, in addition to other factors, offers "a quick, reliable burst of stimulation or relief," according to a psychotherapist. (iStock)Debra Muth, a naturopathic doctor (ND) based in Wisconsin, echoed Alpert's concerns.The trend is "really trading one bad habit for another," said the medical expert."The Diet Coke break works because of the ritual itself of stepping away and having something in your hands. That pause triggers stress relief," Muth told Fox News Digital. "But here's what people don't realize: your brain isn't asking for aspartame or nicotine. It's asking for dopamine." "But here's what people don't realize: Your brain isn't asking for aspartame or nicotine. It's asking for dopamine. That artificial sweetener crosses your blood-brain barrier and actually makes the neurotransmitter depletion worse. You're literally borrowing from tomorrow's brain chemistry."
Replacing One Habit with Another
Replacing cigarettes with soda is just "trading one bad habit for another," said a doctor. (iStock)"Your brain gets the same temporary 'reward' hit, but it's a false sense of satisfaction."Muth also does not recommend the trend when it comes to cigarette smokers looking to quit."Both nicotine and Diet Coke hijack your dopamine pathways," the family physician said.
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The Impact of Nicotine on Oral Health
The purpose of this study was to explore the effects of nicotine on the activity of Streptococcus mutans (S. mutans) in soft drinks. Regular soft drinks contain large proportions of high-fructose corn syrup (HFCS), which increases the activity of S. mutans resulting in high-caries risk compared with sugar-free soft drinks. Nicotine use exhibits a strong correlation with increased S. mutans biofilm formation. The soft drinks chosen were (Coca-Cola Classic, Diet Coke, Coca-Cola Zero Sugar, Caffeine-Free Coca-Cola, Caffeine-Free Diet Coke, Caffeine-Free Coca-Cola Zero Sugar). S. mutans was grown overnight in tryptic soy broth; nicotine was diluted in tryptic soy broth supplemented with 1.0% sucrose followed by soft drinks in dilution of 1:3. Total growth absorbance and biofilm growth were determined by spectrophotometry, absorbance measured to determine biofilm formation, and metabolic activity quantified. One-way ANOVA showed a considerable effect for HFCS and caffeine in the presence of nicotine and their interaction in all measures. Results showed sugar-free caffeinated colas demonstrated significant effect in inhibiting S. mutans biofilm formation and metabolic activity with nicotine. Nicotine-induced S. mutans increased biofilm formation and metabolic activity in the presence of HFCS and caffeine in soft drinks.
Healthier Alternatives
“Healthier coping strategies that replace the ‘fridge cigarette’ ritual should address the same neurobiological and emotional needs, like dopamine release, stress relief, and regulating behaviour, but in a way that does not encourage compulsive behaviours. Examples of preventative, evidence-based alternative strategies include mindfulness activities like deep-breathing exercises and meditation, for reducing cortisol and improving regulation of emotional state. Instead, she said, it's better to "give your brain what it actually needs, such as amino acids like L-tyrosine for natural dopamine production, balanced blood sugar and real stress management that restores your brain's reward system." "Expose yourself to enough sunlight and stretch during midday slumps. In the past, people used to get a few moments of peace by taking a smoke break. Nowadays, it's pretty widely accepted that there's one key issue with smoke breaks: Smoking is bad for you. But if your job is wearing you down, and cigarettes will eventually damage most of the organs in your body, then what's left?
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