It's easy to consume several servings of soda or energy drinks daily without much thought. Like other sweetened beverages, the calories in these drinks can quickly accumulate. Most sodas and energy drinks offer minimal to no nutrients and contain significant amounts of added sugar. Additionally, they often contain substantial caffeine and other stimulants, making moderation essential.
Calorie Content of Popular Sodas and Energy Drinks
Here's a list of some popular sodas and energy drinks, their serving sizes, and the number of calories each contains:
- 7 Up (12 oz): 150 calories
- A&W Root Beer (12 oz): 152 calories
- Barq's Root Beer (12 oz): 152 calories
- Canada Dry Ginger Ale (12 oz): 124 calories
- Cherry Coca-Cola (12 oz): 164 calories
- Coca-Cola Classic (12 oz): 155 calories
- Coca-Cola Zero (12 oz): 0 calories
- Diet Coca-Cola (12 oz): 0 calories
- Diet Dr. Pepper (12 oz): 0 calories
- Diet Pepsi (12 oz): 0 calories
- AMP Energy Strawberry Limeade (16 oz): 220 calories
- AMP Energy Boost Original (16 oz): 220 calories
- AMP Energy Boost Sugar-Free (16 oz): 20 calories
- Full Throttle Original (16 oz): 230 calories
- Monster Energy Drink (Low Carb) (16 oz): 33 calories
- Monster Energy Drink (16 oz): 298 calories
- Red Bull Energy Drink (16 oz): 220 calories
- Red Bull Energy Drink Sugar-Free (16 oz): 20 calories
- Rockstar Energy Drink (16 oz): 267 calories
The Rise of Diet Sodas
Diet sodas, also known as sugar-free, zero-calorie, low-calorie, or zero-sugar sodas, are soft drinks with little to no sugar or calories. The diet beverage era began in 1949 with the launch of La Casera in Madrid, Spain, using cyclamate. This was followed by No-Cal ginger ale in 1952, formulated for diabetic patients using cyclamate calcium. Recognizing the growing desire for weight loss, Kirsch began marketing No-Cal to the public.
In 1958, Royal Crown Cola introduced Diet Rite, their cyclamate and saccharin-sweetened dietetic beverage. By 1962, Diet Rite was marketed nationwide. In 1963, Dr Pepper released "Dietetic Dr. Pepper" (later renamed Diet Dr. Pepper). The Coca-Cola Company entered the market with Tab, followed by Pepsi with Patio Diet Cola (renamed Diet Pepsi).
The Cyclamate Controversy
These early diet sodas were sweetened with cyclamates and saccharin. However, in 1969, a study found that a cyclamate combination caused bladder cancer in laboratory rats. The FDA banned cyclamate in food and drink products in 1970.
Read also: The Hoxsey Diet
Modern Diet Soda Sweeteners
By the early 1990s, many companies had their own diet refreshments. Tab made a comeback in the late 1990s after studies showed saccharin was not a significant cancer risk. By 2002, companies diversified flavors, including vanilla and lemon. Several sweeteners are used to replace sugar in low-calorie diet beverages, aiming to replicate the taste and texture of sucrose.
Aspartame, commonly known as NutraSweet, is a widely used artificial sweetener. The 1982 introduction of aspartame-sweetened Diet Coke accelerated the diet soda trend. Neotame and advantame are further derivatives of aspartame, approved by the FDA in 1998 and 2014, respectively. Advantame is safe for individuals with phenylketonuria due to its high efficiency.
In 1970, the FDA banned cyclamates based on a study that found it caused bladder cancer in rats when combined with saccharin. This effect was later found to be specific to rodents.
Sucralose (Splenda) and acesulfame potassium ("Sunett" or "Ace K") are also used. Acesulfame potassium is often combined with aspartame, sucralose, or saccharin. Some producers, like Jones Soda, have abandoned the "diet" label in favor of "sugar-free," implying a better taste.
In 2005, The Coca-Cola Company announced a sucralose-containing formulation of Diet Coke known as Diet Coke with Splenda, but continued to produce the aspartame version as well. There were also rumors of a sugar-free version of Coca-Cola Classic, also sweetened with sucralose.
Read also: Walnut Keto Guide
One study investigated stevia rebaudiana, a herb with potential as a glucose sugar alternative, determining its limited safety dose as 0.4 mM (28 mg/mL). Coca-Cola Life, launched in Argentina in 2013, is made with a mix of stevia and sugar.
Potential Health Implications of Diet Soda Consumption
While diet sodas offer a sugar-free alternative, their health effects remain controversial.
Weight Gain and Diabetes Risk
Newer studies suggest a link between artificially sweetened beverages (ASBs) and weight gain and increased diabetes risk. A meta-analysis in Frontiers in Nutrition found a significant association between ASBs and an increased risk of type 2 diabetes, with a pooled relative risk (RR) of 1.32 (95% CI: 1.11, 1.56). Another study in 2015 suggested a higher risk of diabetes with diet soft drinks compared to sugared soft drinks.
Possible explanations for the counter-intuitive weight gain and increased diabetes risk include:
- Appetite Stimulation: Diet soda may increase appetite by stimulating hunger hormones, altering sweet taste receptors, and triggering dopamine responses in the brain.
- Compensatory Eating: These responses may cause a higher intake of sweet or calorie-dense foods, resulting in weight gain.
- Existing Dietary Habits: The correlation to weight gain may be explained by people with bad dietary habits drinking more diet soda.
However, experimental studies do not consistently support the claim that diet soda causes weight gain. Some have found that replacing sugar-sweetened drinks with diet soda can result in weight loss.
Read also: Weight Loss with Low-FODMAP
Cancer Concerns
The World Health Organization has stated that aspartame, a sweetener found in diet drinks, may be a potential cancer-causing agent.
Consumption Trends
According to a study by the National Center for Health Statistics, about one-fifth of the US population ages 2 years and over consumed diet drinks on a given day in 2009‒2010, and 11% consumed 16 fluid oz. or more. Diet drink consumption was higher among females than males, particularly among 12- to 19-year-olds. A higher percentage of non-Hispanic white people consumed diet drinks compared with non-Hispanic black and Hispanic people.
Diet Soda Composition and Ingredients
Diet soda is essentially a mixture of carbonated water, artificial or natural sweeteners, colors, flavors, and other food additives. Most varieties contain zero or very few calories and no significant nutrition. For example, one 12-ounce (354-mL) can of Diet Coke contains no calories, sugar, fat, or protein and 40 mg of sodium. However, not all sodas that use artificial sweeteners are low in calories or sugar-free; some use sugar and sweetener together.
Common ingredients in diet soda include:
- Carbonated Water: Most sodas are made by dissolving carbon dioxide into water under pressure.
- Sweeteners: These include artificial sweeteners like aspartame, saccharin, sucralose, or herbal sweeteners like stevia.
- Acids: Acids like citric, malic, and phosphoric acid add tartness and are linked to tooth enamel erosion.
- Colors: The most commonly used colors are carotenoids, anthocyanins, and caramels.
- Flavors: Many different kinds of natural juices or artificial flavors are used, including fruits, berries, herbs, and cola.
- Preservatives: These help diet sodas last longer on the shelf; a commonly used preservative is potassium benzoate.
- Vitamins and Minerals: Some manufacturers add vitamins and minerals to market their products as healthier no-calorie alternatives.
- Caffeine: Many diet sodas contain caffeine. A can of Diet Coke contains 46 mg of caffeine, while Diet Pepsi contains 35 mg.
Diet Soda and Weight Management
Because diet soda is usually calorie-free, it's natural to assume it could aid weight loss. However, research suggests the association may not be so straightforward. Several observational studies have found that using artificial sweeteners and drinking high amounts of diet soda is associated with an increased risk of obesity and metabolic syndrome.
Observational vs. Experimental Studies
Observational studies link diet soda with obesity, but it’s not clear whether diet soda is a cause. Experimental studies show positive effects on weight loss, but these might be influenced by industry funding.
Other Potential Health Effects
Type 2 Diabetes and Heart Disease
Although diet soda has no calories, sugar, or fat, it has been linked to the development of type 2 diabetes and heart disease in several studies. Research has found that just one serving of an artificially sweetened drink per day is associated with an 8-13% higher risk of type 2 diabetes.
However, a recent review found that diet soda is not associated with an increased risk of diabetes, and another study concluded that any association could be explained by the existing health status, weight changes, and body mass index of participants.
Diet soda has also been linked to increased risks of high blood pressure and heart disease. A review of four studies including 227,254 people observed that for each serving of artificially sweetened beverage per day, there is a 9% increased risk of high blood pressure.
Kidney Disease
Drinking diet soda has been linked to an increased risk of chronic kidney disease. A recent study analyzed the diets of 15,368 people and found that the risk of developing end-stage kidney disease increased with the number of glasses of diet soda consumed per week.
A suggested cause for the kidney damage is the high phosphorus content of soda, which may increase the acid load on the kidneys.
Pregnancy
Drinking diet soda while pregnant has been linked to some negative outcomes, including preterm delivery and childhood obesity. A Norwegian study in 60,761 pregnant women found that intake of artificially sweetened and sugar-containing drinks was associated with an 11% higher risk of preterm delivery.
Furthermore, consuming artificially sweetened drinks while pregnant is significantly associated with an increased risk of childhood obesity. One study found that the daily consumption of diet drinks during pregnancy doubled the risk of a baby being overweight at 1 year of age.
Other Documented Health Effects
- May Reduce Fatty Liver: Some studies have shown that replacing regular soda with diet soda can reduce fat around the liver.
- No Increase in Reflux: Carbonated drinks have not been found to make reflux or heartburn worse.
- No Strong Links to Cancer: Most of the research on artificial sweeteners and diet soda has found no evidence it causes cancer.
- Changes to the Gut Microbiome: Artificial sweeteners may alter the gut flora, leading to reduced blood sugar control and potentially increasing the risk of type 2 diabetes.
- Increased Risk of Osteoporosis: Diet and regular cola is associated with bone mineral density loss in women, but not in men.
- Tooth Decay: Like regular soda, diet soda is associated with dental erosion due to its acidic pH level.
- Linked to Depression: Observational studies have found higher rates of depression among those who drank four or more diet or regular sodas per day.
The Bottom Line: Moderation and Alternatives
Research on diet soda has produced a lot of conflicting evidence, largely because most of the research is observational. Regardless, diet soda does not add any nutritional value to your diet.
If you’re looking to replace regular soda in your diet, other options may be better than diet soda.
Healthier Soda Choices
According to registered dietitian Chris Mohr, there isn’t a “healthiest” traditional soda. A similar-sized soda will have around the same sugar and caffeine content. However, there are healthier ways to consume soda:
- Smaller Can Size: A 7.5-ounce mini can is a better choice than a 20-ounce bottle.
- Diet Soda: Diet soda contains artificial sweeteners instead of sugar, so you’re consuming far less sugar and calories than you would in a regular soda.
- "Prebiotic" and "Probiotic" Sodas: These nontraditional sodas can be a great swap if you’re craving a soda but want to make a healthier choice.
Why Soda is Generally Bad
The biggest red flag looming over soda is that it doesn’t contain any nutritional value. Sugary drinks are the largest source of added sugar in American diets, and consuming too many can lead to weight gain and obesity, type 2 diabetes, high blood pressure, and tooth decay.
How to Cut Down on Soda
- Cut Down Gradually: Try cutting back to just one less than you’re drinking now.
- Fill Your Cup with Ice: This takes up a lot of space, so you'll unconsciously feel like you're drinking a normal amount of soda while drinking less.
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