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Diet Soda vs. Regular Soda: Which Is Better for You?
This content is provided for general information and is not a substitute for personalized medical advice. If you are experiencing symptoms, please consult your doctor.
In this edition of Dr. Rick Informs, Dr. Rick Lehman answers a question he has been asked thousands of times: Which is better for you, diet soda or regular soda?
The short answer is neither. If possible, drink water!
However, if the only options are regular soda and diet soda, there are important differences to consider.
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What Is in Regular Soda?
The example Dr. Rick discusses contains:
- 150 calories
- 39 grams of sugar
- Approximately 10 teaspoons of sugar
That is a significant amount of sugar and can cause blood sugar to rise rapidly.
Dr. Rick associates regular soda consumption with several health concerns, including:
- Weight gain
- Obesity
- Type 2 diabetes
- Fatty liver
- High triglycerides
Frequency also matters. Dr. Rick explains that having one soda a week is very different from drinking one or several sodas every day. Multiple regular sodas a day are a much greater concern.
What Is in Diet Soda?
Diet soda typically contains very few calories. Dr. Rick gives a range of approximately zero to five calories.
Instead of sugar, diet sodas use sugar substitutes. Examples mentioned by Dr. Rick include:
- Aspartame
- Sucralose
- Saccharin
- Erythritol
- Xylitol
Concerns have been raised about a possible association between diet soda and an increased risk of diabetes or dementia. However, Dr. Rick emphasizes that an association has been identified, not proven.
There may therefore be concerns surrounding diet soda, but Dr. Rick considers it the better option of the two because it contains fewer calories and offers better blood sugar control than regular soda.
Why Are Sugary Drinks a Concern?
Dr. Rick advises paying attention to more than regular soda. Other sugary drinks, including fruit drinks, can also contribute to weight gain.
He connects sugary drinks and associated weight gain with health concerns including:
- Cancer
- Cardiovascular disease
- Stroke
This is why the amount and frequency of sugary drinks matter.
What Happens When You Switch From Regular Soda to Diet Soda?
According to Dr. Rick, switching from regular soda to diet soda may help to:
- Reduce calorie intake
- Support weight loss
- Improve insulin control
For someone choosing only between regular and diet soda, Dr. Rick considers diet soda the healthier option.
What Should You Drink Instead of Soda?
If you can choose another drink, Dr. Rick recommends:
- Water
- Sparkling water
- Coffee
- Tea
These are preferable to both regular and diet soda.
The Bottom Line
Neither regular nor diet soda is Dr. Rick’s first choice. Water is the better option.
However, if the choice is strictly between regular soda and diet soda, Dr. Rick recommends choosing diet. It contains far fewer calories, avoids the large amount of sugar found in regular soda and may help reduce overall calorie intake.
Stay Healthy, Stay Active
Have a Question for Dr. Rick?
Have a question for a future edition of Dr. Rick Informs? Hit up Dr. Rick and the team. Questions from the community help shape this series.
About Dr. Rick Lehman
Dr. Rick Lehman, MD, FACS, is a globally recognized orthopedic surgeon specializing in sports medicine, orthobiologics, cartilage restoration, and joint preservation. Through his practices in Menlo Park, California and St. Louis, Missouri, he helps elite athletes, active individuals, and weekend warriors stay in motion through personalized, evidence-based care.
Learn more about Dr. Rick Lehman, or explore his clinic locations in Menlo Park and St. Louis.
