- Ultra-processed foods such as artificially sweetened diet sodas have been linked to health problems.
- I used to drink a diet soda most days, but I've cut down for my long-term health.
- My tastebuds quickly adapted to healthier alternatives, but they cost more.
"If you're having a can of Diet Coke every day, I do think that that is slightly too much," the dietitian Nichola Ludlam-Raine told me on a Zoom call in May.
I made sure the Pepsi Max on my desk was out of view as she explained the potential health risks of regularly consuming ultra-processed foods, which include diet sodas.
Those risks include type 2 diabetes, cardiovascular disease, certain cancers, and depression.
There's no set definition for UPFs, but they're generally regarded as foods made using ingredients and processes that wouldn't be found in a household kitchen.
"It's not just because of the UPF ingredients — it's because of the acids as well," she said. "It's not good for your teeth."
Though diet drinks are marketed as healthier alternatives to non-diet drinks, she said "they are far from being a health drink," adding that "water is always best."
Ludlam-Raine doesn't advocate banning diet sodas or any other food or drink you enjoy. She recommended I cut down on diet soda gradually — from every day to a couple times a week.
In the months that followed, I decided to try it out.
Here's how I did it and what I learned.
Non-UPF drinks are more expensive
A big reason I drank diet soda was habit — after lunch, I liked getting a chilled can of Pepsi or Coke from the fridge.
Barry Smith, a professor at the University of London's Centre for the Study of the Senses, told Business Insider that the sound of a can opening is designed to make you crave it. I could relate to that.
"If you're looking to cut down, try swapping them for naturally flavored sparkling water, herbal teas, or infused water with fruits and herbs, which can provide a refreshing alternative without the potential downsides," Ludlam-Raine said.
I looked for healthier alternatives that didn't have long ingredient lists but could still satisfy my desire for a chilled, flavorful, fizzy canned drink. I found some non-UPF fruity drinks at the grocery store, usually sparkling water with a hint of fruit juice, but they were generally more expensive than Coke or Pepsi and came in smaller packs.
But having those healthier choices helped me. My favorite drinks in the UK are Dash Water, Aqua Libra, Dalston's, and Cawston Press.
My tastebuds quickly adapted
The fruit-infused sparkling water tasted bland to me at first, but I came to enjoy it over time — so much so that I've now become sensitive to the flavor of anything artificially sweetened.
Pepsi Max and Coke Zero taste more sickly to me now. They're not unpleasant but less enjoyable than they used to be.
My afternoon Coke cravings went away after a few weeks because my body stopped expecting it.
I craved sweet treats less
While I can't say there's a definite connection, I'd always suspected that diet sodas might make me crave sugary foods.
In fact, Ludlam-Raine said research suggests that artificial sweeteners in diet sodas, such as aspartame or sucralose, could make some people crave sweet foods.
On days when I don't have an artificially sweetened drink, I might be more tempted to snack on an apple and peanut butter rather than cookies.
Ludlam-Raine also warned against trying to suppress hunger with diet sodas, which can lead to binge eating later in the day. "This can disrupt balanced eating patterns and overall energy levels," she said.
I'd never replaced a meal with a soda and didn't notice much of an effect from the caffeine, but I feel better knowing I'm cutting down on UPFs and potentially doing my future self some good.