I Quit Drinking Diet Soda Every Day to Avoid UPF: 3 Lessons Learned

• Ultra-processed foods, such as artificially sweetened diet sodas, have been linked to health problems.
• I used to take one drink most days, but for the sake of long-term health, I cut back.
• I found that my taste buds quickly adapted to healthier alternatives, but they were more expensive.

“If you drink a can of Diet Coke every day, I think that’s too much,” nutritionist Nicola Ludlam-Raine told me during a Zoom call in May.

I made sure the Pepsi Max on my desk was out of frame as she continued to tell me about the potential health risks associated with regularly consuming ultra-processed foods, including diet sodas.

These risks include type 2 diabetes, cardiovascular disease, some types of cancer and depression.

There is no clear definition of UPF, but they are generally considered to be foods prepared using ingredients and processes that cannot be found in a home kitchen.

“This is not only due to the UPF ingredients, but also due to the acids,” she said. “It’s bad for your teeth.”

Although diet drinks are marketed as a healthier alternative, she says, “they are far from being a health drink (water is always better!).”

Ludlum-Raine recommended cutting back gradually, from daily to a couple of times a week.

She’s not advocating banning diet sodas or any other food or drink you enjoy. In the following months I decided to give it a try.

Here’s how I did it and what I learned.

Drinks without UPF are more expensive

A big part of the reason I drank diet soda was habit: I liked to pull a chilled can of Pepsi or Coke out of the refrigerator after dinner.

Professor Barry Smith, an expert at the University of London’s Center for the Study of the Senses, previously told Business Insider that the sound of a can being opened is designed to make you crave it. I could definitely relate to this.

“If you’re looking to cut down on your intake, try substituting naturally flavored sparkling waters, herbal teas, or waters infused with fruits and herbs, which can be a refreshing alternative without the potential downsides,” Ludlam-Raine said.

I was looking for healthier alternatives that didn’t have a long list of ingredients but could still satisfy my desire for a chilled, flavorful, carbonated drink in a can. I found a few UPF-free fruit drinks at the grocery store (usually sparkling water with a hint of fruit juice), but they tended to be more expensive than Coke or Pepsi and came in smaller package sizes.

However, using them as a healthier replacement has really helped me. My favorite drinks here in the UK are Dash Water, Aqua Libra, Dalston’s and Cawston Press.

My taste buds quickly adapted

At first, I found the fruit-infused sparkling water to taste bland, but over time I grew to like it—so much so that I have now become sensitive to the fake taste of anything artificially sweetened.

Similar stories

Pepsi Max and Coke Zero seem more unpleasant to me now. They are not unpleasant, but they are less pleasant than before.

My afternoon Coke cravings went away after a few weeks as my body stopped expecting it.

I wanted sweets less

I always suspected that diet sodas might give me cravings for sweet foods, but I was never sure. While I can’t say I have a definite connection, I suspect there is one.

Artificial sweeteners in diet sodas, such as aspartame or sucralose, are thought to make some people crave sweeter foods, Ludlam-Raine says.

On days when I don’t drink artificially sweetened drinks, I may be more tempted to snack on an apple and peanut butter rather than a cookie.

Ludlum-Raine also warns against trying to suppress hunger with diet sodas, as this can lead to overeating later in the day. “This can disrupt a balanced diet and overall energy levels,” she said.

I’ve never replaced a meal with soda and haven’t noticed much of an effect from caffeine, but I feel good knowing I’m cutting down on UPF and potentially benefiting myself in the future.