For individuals seeking to reduce their sugar intake, diet sodas have long been a popular choice. However, concerns about artificial sweeteners like aspartame have led many to seek alternatives. This article explores the landscape of diet drinks without artificial sweeteners, discussing the potential health implications of sugar-sweetened beverages and aspartame, and highlighting refreshing, healthy options.
The Problem with Sugar-Sweetened Drinks
The American Institute for Cancer Research (AICR) recommends limiting sugar-sweetened drinks due to the strong evidence linking their regular consumption to increased calorie and glucose intake. Excess glucose is stored in the liver or converted to fatty acids and stored as fat. This excess stored fat is linked to an increased risk of 12 different types of cancer, including breast, colorectal, and liver cancer. Sugar-sweetened drinks include any beverages flavored with sugar, honey, or other calorie-containing sweeteners. Soda is the leading source of sugar in the American diet, but sugar is also found in sweetened tea and coffee, fruit drinks, lemonade, milkshakes, energy drinks, and sports beverages.
A recent study published in the Journal of the American Medical Association examined sweetened beverage intake in post-menopausal women in relation to liver cancer. The researchers found that women drinking three or fewer servings of sugar-sweetened beverages per month had a lower incidence of liver cancer. Conversely, women who drank one or more sugar-sweetened beverages per day had a higher incidence of liver cancer and death from chronic liver disease.
AICR advises drinking mostly water and unsweetened drinks, such as tea or coffee, instead of sugar-sweetened beverages. Studies show that polyphenols found in tea and coffee have cancer-fighting potential.
Aspartame: Concerns and Controversies
Aspartame is a low-calorie sweetener about 200 times sweeter than sugar. The Food and Drug Administration (FDA) has regulated the use of aspartame since 1974 and approved it as a general-purpose sweetener in 1996. The acceptable daily intake for aspartame established by the FDA is 50 milligrams (mg) per kilogram (kg) of body weight per day. A 12-ounce can of diet soda contains about 200 mg of aspartame, so a person weighing about 150 pounds (or 68 kg) could drink around 17 cans of diet soda per day based on these guidelines.
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However, aspartame is not safe for people with the hereditary disorder phenylketonuria (PKU), which causes phenylalanine to build up in the body. People with PKU must strictly limit their phenylalanine intake and should always choose diet drinks without aspartame.
Researchers and consumers have worried about a possible link between aspartame and cancer for decades. In July 2023, the World Health Organization (WHO) reclassified aspartame as “possibly carcinogenic to humans” based on limited evidence. Even so, the WHO still advises that 40 mg/kg of body weight is a safe amount of aspartame to consume per day.
The FDA disagrees that the limited evidence points to human cancer risk, citing research that found no link between low- and no-calorie sweeteners and beverages and increased cancer risk in humans. More recent studies are mixed in their conclusions, too. A data-mining analysis published in 2025 determined that artificial sweeteners, including aspartame, might potentially increase the incidence of kidney cancer, low-grade glioma, breast cancer, and prostate cancer. The study’s researchers “strongly advise the public to reduce their intake of artificial sweeteners to alleviate common health issues such as cardiovascular disease, diabetes, and irritable bowel syndrome.” Yet another study published in 2025 found no association between aspartame consumption and invasive breast cancer risk.
Along with the study of aspartame’s potential cancer risks, more research is needed on other potential health concerns of the sugar substitute. In a review of 29 studies, researchers linked aspartame with neurotoxic effects, such as behavioral concerns, mood disorders, and memory and learning impairments. Older research also associated aspartame with behavioral and cognitive problems - such as headaches, irritable mood, depression, and insomnia.
Aspartame-Free Diet Soda Options
If you prefer diet soda but wish to avoid aspartame, several alternatives offer a refreshing fizz without this artificial sweetener. Here are some popular aspartame-free diet soda options:
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- Diet Coke with Splenda: Sweetened with sucralose (marketed as Splenda), which is derived from sugar and modified to provide intense sweetness with minimal absorption in the digestive tract. This produces a sweet taste (about 600 times sweeter than sugar) without significant calories.
- Coca-Cola Life: Sweetened with cane sugar and stevia leaf extract. With 35% fewer calories than regular Coca-Cola, Coca-Cola Life combines traditional sweetness with stevia, a plant-derived natural sweetener that is calorie-free.
- Zevia Soda: Sweetened with stevia leaf extract. Zevia’s range includes cola, fruit-flavored sodas like black cherry and orange, and more unique options such as root beer and ginger ale. This makes it a popular choice for those seeking a variety of flavors without aspartame.
- Hansen’s Diet Sodas: Sweetened with sucralose and ace-K (acesulfame potassium). With offerings like cola, vanilla, pomegranate, and ginger ale, Hansen’s provides a robust range of choices without aspartame.
- Diet Rite: Sweetened with sucralose. Diet Rite is one of the original pioneers in aspartame-free diet sodas and continues to offer options like Diet Rite Cola. It is often preferred by those who want a simple, classic cola without artificial sweeteners like aspartame.
- Virgil’s Zero Sugar Sodas: Sweetened with stevia and erythritol. Virgil’s offers a range of zero-sugar sodas that are sweetened naturally with a blend of stevia and erythritol, a calorie-free sugar alcohol. Flavors include root beer, cola, orange soda, and more.
Dietitian-Recommended Unsweetened Beverages
Beyond store-bought diet sodas, numerous delicious and refreshing unsweetened beverages can be easily prepared at home. Dietitians recommend the following options:
Hot Drinks
- Hot chai with cinnamon, cardamom, and ginger: A warming and flavorful option.
- Decaf espresso with a drop of vanilla extract: For coffee lovers seeking a caffeine-free treat.
- Orange spice black tea: Tea with orange rind, cinnamon, and a slice of orange for a citrusy twist.
- Hot almond milk latte with cocoa powder: A creamy and comforting beverage.
- Coffee with cardamom and cinnamon: Aromatic spices elevate the coffee experience.
- Tea made with hot water infused with fresh mint, lemon, ginger, and fennel seeds: A soothing and digestive-friendly option.
- Steamed soy milk with Earl Grey tea and a hint of vanilla extract: A sophisticated and flavorful blend.
- French roast coffee with steamed milk topped with a dash of cinnamon and 1 tsp. peanut powder: For a sweet nutty flavor.
- Warm water with turmeric powder and fresh lemon juice: An anti-inflammatory and immune-boosting drink.
- Apple cinnamon herbal tea with apple slices: A cozy and naturally sweet beverage.
- Spearmint tea with frozen grated ginger: A refreshing and invigorating option.
Cold Drinks
- Iced coffee with unsweetened vanilla almond milk: A classic and refreshing choice.
- Water infused with fresh lemon and sliced strawberries: A simple and hydrating beverage.
- Sparkling water with fresh mint, cucumber slices, and a squeeze of lime: A light and refreshing option.
- Iced unsweetened green tea steeped with fresh mint: A healthy and invigorating drink.
- Black milk bubble tea with 0% sugar and grass jelly: A customizable and trendy option.
- Iced hibiscus tea with frozen raspberries or blueberries: A vibrant and antioxidant-rich beverage.
- Iced ginger and mint tea: A zesty and refreshing blend.
- Water with watermelon slices and mint leaves: A hydrating and flavorful choice.
- Sparkling water with a squeeze of orange: A simple and refreshing option.
- Buttermilk infused with cumin and fresh mint: A savory and cooling beverage.
- Iced herbal tea like lemon, mint, or blueberry with a splash of lime sparkling water: A customizable and refreshing option.
- Iced matcha soy latte with crushed raspberries: An energizing and antioxidant-rich drink.
Dietitian Amy Keller recommends serving drinks in fancy glasses for eye appeal, suggesting inexpensive wine glasses, Mason jars, and tiki tumblers.
Note: If you are undergoing chemotherapy, check with your oncologist or pharmacist before adding herbs, spices, or herbal teas to your beverage rotation, as some may interact with medications.
Homemade Lower-Sugar Beverage Recipes
For those who prefer to create their own beverages, here are seven lower-sugar recipes that avoid artificial sweeteners:
- Lemon-Lime Soda: An all-natural version made with fresh lemons and limes.
- Orange Soda: A less sweet version of the classic, using orange zest for flavor.
- Pink Lemonade: Made with natural ingredients and without artificial colors or sweeteners.
- Ginger Ale: A homemade version with less than half the sugar of regular ginger ale.
- Peach Green Iced Tea: Green tea loaded with antioxidants and flavored with peach slices.
- Watermelon Strawberry Punch: A refreshing and fruity blend.
- DIY Sports Drink: A natural alternative to commercial sports drinks, using coconut water for electrolytes.
These recipes use agave for sweetness, which has a very mild flavor compared with maple syrup and honey.
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