It’s no secret that sugar-filled fizzy drinks are bad for our health, but Dr Emily Carter is raising the alarm around the sugar-free, low-calorie options which hold a host of potential lesser-known health risks. With countless Brits vowing to be healthier in the new year, switching full-sugar fizzy drinks for diet options could actually be a detrimental choice.
The nutritionist highlighted that diet and sugar-free drinks don’t have the traditional forms of sugar normal sodas do, it usually has the artificial sweetener aspartame. She explained: “Aspartame is widely used as a low-calorie sugar substitute in many diet sodas. While it’s approved for consumption in regulated amounts, frequent intake has been linked to potential side effects, particularly in sensitive individuals.”
Working with data experts at CasinoWizard, they pinpointed some of the most widely-reported side effects of diet and sugar-free fizzy drinks starting with headaches and migraines. Studies highlighted by the experts show 15-20% of people who consume aspartame experience headaches or migraines, especially for people who are sensitive to artificial sweeteners.
Frequent aspartame consumption can also cause bloating, gas and stomach discomfort, particularly in people who may already have sensitive digestive issues. Data suggests 10% of soda drinkers experience mild digestive issues connected to aspartame.
While clinical studies have not been able to establish a definitive link between high aspartame intake and neurological effects, the data experts reported up to 10% of consumers feel “off” or fatigued after regular consumption and experience mood changes or memory issues.
Finally, while diet drinks are understandably associated with diets and weight management, aspartame can make people 30% more likely to overcompensate by consuming extra calories elsewhere in their diets. The IARC and JECFA, organisations under the World Health Organisation, confirmed in 2023 that aspartame is possibly carcinogenic to humans and an acceptable intake is 40mg per kg of body weight per day.
12-ounce cans of certain fizzy drinks contain up to 200mg of aspartame. However, it’s also found in a range of other unsuspecting food items like some chewing gum, gelatine products and even certain yoghurts.
A 2021 analysis and review of aspartame studies published in the National Library of Medicine found that the sweetener can have significant impact on health and wellbeing such as causing “mental stress affecting learning skills and memory” among a myriad of other reactions. However, the analysis concluded: “According to current knowledge benefits of aspartame use outweighs the possible side effects.”