Diet soda without aspartame: Evaluating the best soda options

Aspartame is an artificial sweetener commonly used in food and beverages. Although it’s FDA-approved, some studies indicate that it might be carcinogenic and pose a number of health risks.

This fact about aspartame made many consumers concerned about its content, particularly in diet sodas. If you are trying to lose weight but still want to enjoy a pop from time to time, some good options of diet soda without aspartame include:

• Diet Coke with Splenda
• Coca-Cola Life
• Hansen’s Diet Sodas
• Zevia Soda
• Virgil’s Zero Sugar Sodas
• Diet Rite
• Olipop
• LaCroix

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Who doesn’t enjoy having a can of refreshing and delicious soda? These fizzy drinks have been around for a while, and many people enjoy them. However, when you set off on a weight loss journey, chances are that you want to cut down on the amount of sugar you consume. That is, you need to minimize the amount of soda you drink.

The good news is that you don’t have to refuse your favorite drink completely. The majority of manufacturers produce specialized diet versions of their sodas to let everyone enjoy them, even when they're in a calorie deficit.

But are all diet sodas the same? Not really. It’s believed that not all sugar substitutes are equally safe and beneficial. In particular, many consumers have concerns about aspartame. In this article, we’ll discuss the main concerns and guide you through the best options of diet soda without aspartame. Let’s dive in!

What Is Aspartame?

Aspartame is a non-saccharide artificial (chemical) sweetener developed to substitute sugar. This compound was discovered in 1965 and approved by the FDA in 1974 and 1981 (re-approved). Since its approval, this sweetener has been widely used in chewing gum, diet drinks, ice cream, and other types of products.

Aspartame has the same energy per gram (4 kcal) as regular table sugar. However, it’s roughly 180-200 times sweeter than regular table sugar. Due to this reason, manufacturers need a significantly smaller amount of aspartame compared to sugar to achieve the same sweetness. And this makes its caloric contribution nearly unnoticeable.

Why Are Some People Concerned About Aspartame?

Although aspartame remains a safe-labeled food additive according to the FDA. An assessment of its safety by the World Health Organization (WHO) and Joint Expert Committee on Food Additives (JECFA) classifies this sweetener as possibly carcinogenic. That is, this compound is thought to promote the development of cancer. And this is one of the primary concerns people have in relation to aspartame.

Apart from the potential cancer risks, multiple studies associate regular aspartame intake with a range of other issues, such as:

• Type 2 diabetes
• Cardiovascular diseases
• Nonalcoholic fatty liver disease
• Early menarche in girls aged 9–10 years
• Possible genotoxic properties

Is Any Amount of Aspartame Hazardous?

Given the aforementioned risks linked to aspartame intake, many consumers try to be cautious with foods and beverages that contain this sweetener. However, before we help you select a diet soda without aspartame, let’s quickly define whether this compound is actually that hazardous in any amounts.

The short answer to this is “no.” When approving and re-approving aspartame, the FDA has outlined the acceptable daily intake (ADI) of this compound – 40 mg/kg body weight. Despite their findings concerning the hazard of aspartame, WHO and JECFA reaffirmed this ADI.

This means that consuming this sweetener in moderate amounts is still safe. However, it’s also okay to look for safer alternatives if you feel concerned about the possible risks.

The Benefits of Choosing Aspartame Free Soda

Even though aspartame can be safe in moderate amounts, choosing a diet soda without aspartame can actually have a number of benefits for you:

• Avoidance of the health risks associated with aspartame. If you are concerned about the risks mentioned earlier, picking sodas with natural sweeteners might be a safer option.
• Better gut health. Unlike artificial sweeteners, some natural options like stevia don’t cause dysbiosis in your gut.
• Easier control over sugar cravings. Some studies reveal the unexpected impact of intensely sweet artificial sweeteners – they create a mismatch between weight loss efficacy and sweet taste perception, possibly leading to more intense cravings.
• Improved metabolic function. Compared to artificial sweeteners like aspartame, natural, plant-derived ones don’t cause intense blood sugar and insulin spikes. This can make them better for weight management and metabolic health.

Generally speaking, when you choose a diet pop without aspartame, you get a more natural content and a number of perks. However, it’s important to note that even plant-derived sweeteners should be consumed in moderation and might not be 100% safe. In fact, experts often recommend choosing regular, non-sugar-free soda when you want to treat yourself with something tasty. Although such drinks contain sugar and more calories, they don’t contain as many chemicals and additives.

Top Diet Drinks Without Aspartame

So now you know that picking aspartame free soda can give you a more natural ingredient list and fewer health risks. This sounds pretty straightforward. Yet, the catch is that most diet sodas we all know and love, such as a regular Diet Coke or Pepsi, are made with aspartame. And this fact can make it rather hard to find your perfect type of soda.

We’ve gathered some of the best diet drinks without aspartame to help guide your choice:

• Diet Coke with Splenda

What's in it: Sucralose (though Coca-Cola markets it as Splenda).

• Coca-Cola Life

What's in it: A blend of stevia leaf extract and cane sugar.

• Hansen’s Diet Sodas

What's in it: Sucralose and ace-K.

• Zevia Soda

What's in it: Stevia leaf extract.

• Virgil’s Zero Sugar Sodas

What's in it: Erythritol and stevia.

• Diet Rite

What's in it: Sucralose.

• Olipop

What's in it: Cassava root syrup, stevia leaf extract, and fruit juice concentrates.

• LaCroix

What's in it: No sweeteners at all; Only natural essences extracted from fruit oils.

What Is the Healthiest Diet Soda?

If the calorie and sugar content matter to you but you still want to treat yourself with delicious soda drinks, the diet versions of your favorite drinks might not always be the best choice. Though they are very low in calories, many popular options do contain aspartame, which can be a red flag to some consumers. Luckily, there are quite a few aspartame-free alternatives that you can opt for instead.

In the list provided above, you will find the most popular sodas that have no aspartame in their ingredients. But which of them is the healthiest? LaCroix might be the top choice. This beverage has the most natural content of all. It’s made only with carbonated water and natural flavors. That is, there are no artificial ingredients that could harm your health or weight loss progress.

Other healthy options include those made with plant-based sweeteners. For example, Zevia, Olipop, and Virgil can be a good choice.

FAQ

How much aspartame is safe?

The current safety guidelines allow consuming 40 mg/kg body weight. For a 150-pound person, a safe daily dose would be 2,720 milligrams. Speaking about diet soda, we can assume that every 12-ounce can contains roughly 200 milligrams of sweetener. That is, it’s safe to consume about 13 cans.

Should I avoid aspartame completely?

It’s not necessary. Despite the potential risks, aspartame is still considered a safe additive. However, it’s important to mind the official ADI recommendation. Like many other artificial sweeteners, aspartame should be consumed cautiously and in moderation.

Does Coke Zero have aspartame?

Yes. According to the official report by Coca-Cola, many of its products use this artificial sweetener. In particular, aspartame is contained in: 

• Coke Zero Sugar
• Diet Coke
• Fanta Zero
• Sprite Zero
• Gold Peak Diet Tea
• And some other sugar-free drinks

That is, if you’re looking for diet drinks without aspartame, Coca-Cola products aren’t right for you. But it’s worth remembering that consuming this sweetener in moderation might not cause any harm to your health.

Does Pepsi Zero have aspartame?

Yes. Just like Coca-Cola, PepsiCo uses aspartame to produce its key diet products, including Diet Pepsi and Pepsi Zero Sugar. The company once removed this sweetener in 2015 after a consumer backlash. However, they returned to the original recipe after just one year.

Conclusion

As you now know, aspartame creates certain concerns and hesitation among consumers for a reason. Due to its potential carcinogenic properties, more and more people are now seeking safer alternatives. And this is especially topical for people who love treating themselves with some diet soda from time to time.

If you’re also a fan of diet soda, for example, due to weight loss reasons, the good news is that there are plenty of alternatives to popular diet beverages. Use the information from this guide to find your perfect diet soda without aspartame that won’t pose any risks to your health!

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