The Hidden Risks of Diet Drinks: Are Sugar-Free Options Really Healthier?

Recent Australian research has explored the potential health impacts of diet soft drinks, raising questions about whether these beverages are as safe as once thought. One large study followed more than 36,000 adults over 14 years and found that both sugar-sweetened and artificially-sweetened drinks were associated with an increased risk of type 2 diabetes. Interestingly, the risk appeared higher in those who consumed diet soft drinks regularly.

While artificially sweetened drinks are often marketed as “healthier” alternatives to sugary sodas, the evidence suggests the picture may be more complex. Some studies have reported associations between diet drink consumption and increased appetite, weight gain, and changes in metabolism. For example, a US study tracking adults for nine years found that daily diet soda drinkers gained more abdominal fat compared with those who did not consume diet soda. This type of fat, known as visceral fat, is linked with higher risks of conditions such as heart disease and diabetes. 

How might artificial sweeteners affect the body? 

Researchers are still investigating the possible biological mechanisms. Some evidence suggests that very sweet tastes — even without calories — may increase appetite and encourage cravings for sugary foods. Other studies have found links between certain sweeteners and changes in gut bacteria or metabolism, though these findings are not yet conclusive.

It’s important to note that not all studies agree, and more high-quality research is needed before firm conclusions can be drawn. What is clear is that relying heavily on diet soft drinks is unlikely to be a “free pass” for health. The best strategy for supporting long-term health remains reducing intake of both sugar-sweetened and artificially sweetened drinks. Replacing these with water, sparkling water, herbal teas, or whole fruit can be a helpful step. Some people also use small amounts of natural sweeteners such as dates, maple syrup, stevia, or monk fruit — but the long-term health effects of these alternatives are still being studied.

According to the Australian Bureau of Statistics, overall consumption of sweetened beverages (including sugar-sweetened and artificially sweetened drinks) has declined significantly over the past three decades. This shift suggests Australians are becoming more mindful about their beverage choices, which is encouraging from a public health perspective. Both sugary and artificially sweetened drinks may carry potential health risks. The safest choice for most people is to limit intake of all sweetened beverages and focus on water and minimally processed options. 

References

• Australian Bureau of Statistics. (2025, September 5). Fewer Australians drinking sweetened beverages [Media release].

  https://www.abs.gov.au/media-centre/media-releases/fewer-australians-drinking-sweetened-beverages

• Australian Bureau of Statistics. (2025). Sweetened beverages, 2023 (ABS Statistical Release). https://www.abs.gov.au/statistics/health/food-and-nutrition/sweetened-beverages/latest-release

• Conz, A., Salmona, M., & Diomede, L. (2023). Effect of Non-Nutritive Sweeteners on the Gut Microbiota. Nutrients, 15(8), 1869. https://doi.org/10.3390/nu15081869

• Fowler, S. P., Williams, K., & Hazuda, H. P. (2015). Diet soda intake is associated with long-term increases in waist circumference in a biethnic cohort of older adults: the San Antonio Longitudinal Study of Aging. Journal of the American Geriatrics Society, 63(4), 708–715. https://doi.org/10.1111/jgs.13376

• Kabthymer, R. H., Wu, T., Beigrezaei, S., Franco, O. H., Hodge, A. M., & de Courten, B. (2025). The association of sweetened beverage intake with risk of type 2 diabetes in an Australian population: A longitudinal study. Diabetes & metabolism, 51(6), 101665. https://doi.org/10.1016/j.diabet.2025.101665

• Wilk, K., Korytek, W., Pelczyńska, M., Moszak, M., & Bogdański, P. (2022). The Effect of Artificial Sweeteners Use on Sweet Taste Perception and Weight Loss Efficacy: A Review. Nutrients, 14(6), 1261. https://doi.org/10.3390/nu14061261

Disclaimer  

This article is for general educational purposes only and does not constitute medical advice. No doctor–patient relationship is created. Always consult a qualified healthcare professional before making any health-related decisions.