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Is Diet Coke Really a Healthy Choice? Here’s What Experts Say

It might be calorie-free and sugar-free, but don’t let that fool you—Diet Coke isn’t exactly a healthy beverage, according to nutrition experts.

Although it’s often marketed as a "better" alternative to regular soda, studies have linked diet sodas to a variety of health concerns. “Research shows that drinking two or more artificially sweetened drinks a day may increase the risk of heart disease and stroke,” says Michelle Routhenstein, a New York-based registered dietitian who specializes in heart health.

Even just one diet soda per day could raise your risk of atrial fibrillation (Afib), an irregular heartbeat that can lead to serious issues like stroke, Routhenstein warns.

So, what’s behind the risks? Some studies suggest that artificial sweeteners may interfere with the body’s metabolism and gut health. These sweeteners can produce byproducts that affect how our bodies process energy. Others believe they may disrupt the balance of gut bacteria, a key player in overall health and chronic disease prevention.

Routhenstein also points out another concern: how addictive Diet Coke can feel. “Many of my clients who give it up realize just how hard it is to quit,” she says.

Tanya Freirich, a registered dietitian nutritionist based in Charlotte, North Carolina, adds that Diet Coke contains aspartame—an artificial sweetener linked to weight gain, type 2 diabetes, and heart disease. “Aspartame has been labeled as ‘possibly carcinogenic’ by the World Health Organization,” she notes. “It may also negatively impact the gut microbiome.”

That said, regulatory agencies—including the U.S. Food and Drug Administration (FDA)—still consider aspartame safe for consumption. “Aspartame is one of the most studied food additives,” the FDA stated in 2023. “Our scientists do not have safety concerns when it's used under approved conditions.” Health authorities in Canada and Europe share that view.

Looking for a Healthier Swap? Try These Alternatives

If you're thinking about cutting back on Diet Coke, you're not alone—and there are plenty of healthier fizzy alternatives to explore.

“It may be tough to replicate the exact flavor and feel of Diet Coke,” Routhenstein admits, “but there are better options for your health.”

Here are a few expert-approved swaps:

• Low-sugar kombucha: This fermented tea is rich in probiotics and supports gut health.

• Sparkling water with citrus: Add a splash of lemon or lime to your fizzy water for a boost of vitamin C.

• Sparkling green tea: You get the bubbles and anti-inflammatory benefits.

• Unflavored seltzer or lightly sweetened drinks: A simple way to satisfy carbonation cravings without the additives.

• Lightly sweetened tea or coffee: If you’re in it for the caffeine, try green tea or a bit of coffee. Both offer antioxidants and a gentle energy lift.

And of course, nothing beats the benefits of plain water. “Many of us could use more water in our day,” says Freirich. “It helps with energy, digestion, and even the health of your hair, skin, and nails.”