These days, it feels like there’s an almost infinite number of beverage choices at restaurants, in the supermarket, or from vending machines. With growing awareness of the potential downsides of artificial sweeteners like aspartame, many consumers are actively seeking diet soda without aspartame and healthier beverage options. If you’re among the millions of people looking to avoid aspartame due to its potential health concerns, you’re in the right place.
The Aspartame Question
Aspartame, an artificial sweetener, has been widely used in the food and beverage industry as a sugar substitute for several decades. It’s wormed its way into many of the products we consume regularly, especially the “sugar-free” and “low-calorie” options. So, what drinks have aspartame? As more research emerges regarding aspartame and our health, we’re learning that this additive isn’t as sweet as it tastes.
Potential Health Concerns
Researchers and consumers have worried about a possible link between aspartame and cancer for decades as well. In fact, 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 Food and Drug Administration (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.
Research suggests a link between aspartame and neurological effects such as migraines and mood disorders. Similarly, mood disorders such as depression and anxiety have been linked to aspartame consumption in certain cases. In a review of 29 studies, researchers linked aspartame with neurotoxic effects, such as behavioral concerns, mood disorders, and memory and learning impairments. (It’s important to note that some of the studies occurred in humans, while others took place in animals, so it isn’t entirely clear how those effects would translate to humans.) Older research also associated aspartame with behavioral and cognitive problems - such as headaches, irritable mood, depression, and insomnia.
Although it seems counter-intuitive, drinks containing aspartame as a sugar substitute may actually cause you to gain weight. It’s suggested that the intense sweetness of aspartame may disrupt our natural ability to regulate appetite and food intake, leading to overeating or increased cravings for sweet foods.
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Aspartame has also been linked to digestive issues, particularly in people with irritable bowel syndrome (IBS). Some people with IBS have reported experiencing worsening symptoms, such as bloating, gas, and abdominal discomfort, after consuming aspartame.
Regulatory Perspective
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 based on these guidelines, a person weighing about 150 pounds (or 68 kg) could drink around 17 cans of diet soda per day.
But aspartame is not safe for people with the hereditary disorder PKU, which causes phenylalanine to build up in the body. For this reason, people with PKU have to strictly limit their phenylalanine intake and should always choose diet drinks without aspartame.
Decoding Diet Soda: Beyond Aspartame
While some diet sodas do not contain aspartame, there are still potential health risks associated with these types of drinks. Diet soda is highly acidic, which can erode tooth enamel and increase the risk of cavities. The caffeine and diuretic effects of diet soda can lead to dehydration, which can have a range of negative health effects.
Making the Right Choice: What to Look For
Ok, so we’ve talked about what drinks have aspartame, and why they’re best avoided. But there’s still a long list of drinks without aspartame, so how do you choose the best one? Rather than swapping aspartame for another artificial sweetener, which likely isn’t any better for you and won’t taste good, why not find a drink that’s sweetened naturally?
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Opt for drinks that utilize natural sweeteners and flavorings to enhance taste without relying on artificial additives like stevia or sucralose. Look for low calorie drinks without aspartame that minimize added sugars and rely on the natural flavors of fruits or herbs instead. Most importantly, prioritize drinks that taste great, and are available in different flavors for you to try. This way, you can enjoy a variety without feeling deprived or bored.
Aspartame-Free Alternatives: A Detailed Look
Here's a breakdown of some popular aspartame-free options to consider:
1. OLIPOP
Small-batch brewed and prebiotic, OLIPOP packs in good-for-you fiber with the iconic glass-bottle cola taste you remember loving. This 35 calorie sparkling tonic is what OLIPOP calls a "new kind of soda," sweetened with Cassava syrup, fruit juice and stevia. If you’re looking for something that feels good and meets your cola needs, this flavor is perfect for you. But OLIPOP has 13 other flavors, including new offerings like cream soda, banana cream and lemon-lime. Now available in-store, OLIPOP supports your microbiome by supplying your healthy gut bacteria with the nutrients they need to promote good digestive health.
2. Virgil’s All Natural Zero Sugar
If you want handcrafted, bold flavor without the sugar, look no further than Virgil’s Zero Sugar Cola. This zero calorie soda is all flavor, no regrets, a line that includes classics like lemon-lime, root beer and orange. With sweeteners derived from monk fruit and stevia, Virgil’s is free of not just aspartame, but high fructose corn syrup, artificial preservatives and (best of all) calories. They’re even Kosher certified! Available at retailers from Trader Joe’s to Target to your local supermarket, you can find yourself a refreshing can or glass bottle of Virgil’s almost anywhere.
3. Zevia Zero Sugar Soda
With a bold, modern look, this zero-sugar soda may look like a newcomer, but Zevia has been offering better-for-you sodas for a long time. The upgraded look comes with a whopping 16 flavors in their soda line. Zevia also offers teas, energy drinks and kid-friendly options. Notes of citrus and spice ground this familiar-tasting cola, and it comes without any sugar or artificial sweeteners. Zero calorie and with 45mg of caffeine, this is an excellent option for anyone trying to leave behind traditional diet sodas.
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4. Wild Bill’s Craft Beverage Co
Veteran-owned and operated, Wild Bill’s offers naturally sweetened sodas that range from the familiar Diet Cola and Root Beer, to the adventurous, like Sarsaparilla and Strawberry Cream Shortcake. Widely available in stores across the country, Wild Bill’s Diet Cola flavor puts forward cinnamon, nutmeg and vanilla notes that set this blend apart from your traditional diet cola. Giving back to veterans is a key component of Wild Bills, as is ensuring their products are vegan and sweetened safely. They’re also known for small-batch special flavors like their recent Birch Beer flavor.
5. Diet Coke with Splenda
While you’re regular Diet Coke will still contain aspartame for now, Coca-Cola does offer a diet option that’s sweetened with Splenda. That little yellow ribbon is what you want to look for if you want that iconic Diet Coke taste without the aspartame. Splenda is generally considered safe for everyday consumption and has a daily limit (advised by the FDA) that’s a bit higher than stevia. The average adult can have about 23 of those little packets a day. And Splenda is about 600 times sweeter than sugar, so a little goes a really long way.
Oobli: Sweetness Redefined with Sweet Proteins
You’re looking for drinks with no aspartame? You’re in luck! At Oobli, our low sugar tea is made with zero aspartame, and in fact, no artificial sweeteners at all. At Oobli, our sweetness is a little bit different. We’ve created an incredible selection of sweet iced teas without aspartame or any other sweeteners. But, they’re still low-calorie, and taste deliciously sweet without added sugar.
The Power of Sweet Proteins
How did we do it, you ask? Sweet proteins are the (not so) secret ingredient that powers the guilt-free sweetness in our iced teas. How are sweet proteins made at Oobli? We’ve perfected a precision fermentation process, similar to the way beer or bread is produced, to create sweet proteins identical to the ones found in many fruits.
Using sweet proteins as a sugar substitute, our incredibly refreshing mango yuzu green sweet iced tea is the guilt-free beverage you need in your life. For something a little more traditional, try our peach sweet iced tea. One of the main benefits of sweet proteins is that they don’t come with any sort of artificial aftertaste that many low-calorie drinks have. Third on our list of drinks without aspartame is our lemon sweet iced tea. Is there anything more refreshing on a hot summer’s day than a cold can of lemon iced tea?
Can’t make up your mind? You don’t have to! Our variety packs give you a chance to try each of these incredible flavors before settling on your favorite, or falling in love with all three! Looking to try more than our aspartame-free sweet iced teas? We’re also using the power of sweet proteins to create other incredible tasting guilt-free treats, including our revolutionary chocolate bars!
Real Customer Experiences
“I drink a lot of tea but have never had one with mango AND yuzu." “Oobli lemon sweet iced tea is just the right amount of sweetness and lemony flavor. And I love that it’s only 7g of sugar. “I usually drink plain black iced tea because I don't want to drink anything with added sugar. I tried samples of this and it was amazing - only 7g of sugar that's from the fruit and a bit of agave.
Beyond Diet Soda: Exploring Healthier Alternatives
If you are looking for a healthier alternative to diet soda, there are many options to choose from.
- Filtered water: One of the best options is filtered water, which is both refreshing and hydrating.
- Herbal tea: Many herbal teas are naturally sweet and can provide a range of health benefits, including reducing inflammation and promoting relaxation.
- Infused water: Adding fresh fruit or herbs to your water can add flavor and nutrients without adding calories or artificial sweeteners.