Is it better to drink regular soda?

January 8, 2026 •

4 min read

According to the Centers for Disease Control and Prevention (CDC), sugary beverages are the leading source of added sugars in the American diet, contributing to a number of adverse health effects. The question of whether regular soda is a better choice than diet soda is often debated, but the answer is more complex than a simple 'yes' or 'no'.

Quick Summary

This article analyzes the health impacts of regular soda and compares them to diet soda. It examines the effects of high sugar intake, artificial sweeteners, and recommends healthier alternatives for hydration and overall well-being.

Key Points

Neither is healthy: Neither regular nor diet soda is a healthy choice, and water remains the superior option for hydration.
Regular soda is packed with sugar: Regular soda contains empty calories and high sugar content, which contribute to obesity, type 2 diabetes, and heart disease.
Diet soda has its own risks: While calorie-free, diet soda's artificial sweeteners are linked to potential metabolic issues, increased cravings, and can harm gut health.
Both harm dental health: The high acidity in both regular and diet soda erodes tooth enamel, regardless of the sugar content.
Replacing soda with water improves health: Switching to water aids weight management, supports vital bodily functions, and lowers the risk of chronic diseases.
Alternative options exist: For those who enjoy carbonation, unsweetened sparkling water or flavored seltzer are healthy alternatives to soda.

Regular Soda: The Sugar-Sweetened Trap

Regular soda is laden with added sugars, most often in the form of high-fructose corn syrup, providing a high dose of calories with minimal nutritional value. A single 12-ounce can can contain as much as 9 teaspoons of sugar, easily exceeding the daily recommended limit set by health organizations like the American Heart Association. The consumption of these sugary drinks has been linked to a cascade of negative health consequences.

Health Risks of High Sugar Intake

Obesity and Weight Gain: Liquid calories from soda do not provide the same feeling of fullness as solid food, leading to higher overall calorie consumption. This often contributes to weight gain, particularly increased visceral fat, and a larger waistline.
Type 2 Diabetes: The rapid spike in blood sugar and insulin that follows regular soda consumption can lead to insulin resistance over time. This greatly increases the risk of developing type 2 diabetes. A 2018 study found that regular soda drinkers had a significantly higher risk of developing the disease.
Heart Disease: Excessive sugar intake can lead to elevated blood pressure, high triglycerides, and lower levels of good cholesterol (HDL), contributing to a higher risk of heart disease. Some studies have found that increased sugary drink intake is linked to a higher risk of premature death from cardiovascular disease.
Dental Issues: The high sugar content and acidity of regular soda create a perfect environment for bacteria in the mouth to produce acid, leading to tooth decay, plaque formation, and the erosion of tooth enamel.

Diet Soda: The Artificial Sweetener Conundrum

In an attempt to avoid the sugar and calories of regular soda, many people turn to diet sodas, which contain artificial sweeteners like aspartame, sucralose, or saccharin. While they may contain fewer or zero calories, this does not make them a healthy alternative. Concerns persist regarding the long-term effects of consuming artificial sweeteners, and research findings are often contradictory or inconclusive.

Potential Downsides of Artificial Sweeteners

Metabolic Issues: Despite having no sugar, some studies suggest that artificial sweeteners can still contribute to metabolic dysfunction and insulin resistance. This may be due to the intensely sweet taste affecting appetite and cravings.
Weight Gain and Cravings: The sweetness can trigger a dopamine release in the brain that prompts cravings for more sweet foods. Some research suggests diet soda drinkers may consume more high-calorie foods overall, and some studies have linked consumption to increased waist circumference.
Dental Erosion: Like regular soda, most diet sodas are still highly acidic due to ingredients like phosphoric and citric acid. These acids can erode tooth enamel, leading to dental sensitivity and decay over time.
Neurological Concerns: The World Health Organization's International Agency for Research on Cancer has classified aspartame as a possible carcinogen, though this is based on limited evidence. Other studies have linked artificial sweetener consumption to an increased risk of stroke and dementia, especially in older women.

Comparison Table: Regular Soda vs. Diet Soda


Feature	Regular Soda	Diet Soda
Sugar Content	High (often high-fructose corn syrup)	None (contains artificial sweeteners)
Calorie Content	High	Zero or low
Effect on Weight	Directly contributes to weight gain due to high calories	Mixed evidence; may lead to weight gain by increasing cravings
Risk of Diabetes	Strong evidence linking high sugar intake to type 2 diabetes	Some studies suggest an association with diabetes risk
Dental Health	High sugar and high acidity cause enamel erosion and decay	High acidity can still cause significant enamel erosion
Nutritional Value	No nutritional value; empty calories	No nutritional value

The Healthier Alternative: Water

Ultimately, when comparing regular and diet soda, neither is considered a healthy beverage choice. The best alternative for hydration and overall health is plain water. Replacing sugary drinks with water offers a wealth of benefits:

Zero Calories: Water has no calories, helping to reduce overall caloric intake and aiding in weight management.
Hydration: Water is essential for every bodily function, from maintaining body temperature to lubricating joints. It is far more effective for hydration than any soda.
Detoxification: Water helps the kidneys flush out toxins and waste products from the body.
Improved Health Outcomes: By reducing sugar intake, you can lower your risk of chronic diseases such as type 2 diabetes, heart disease, and kidney problems.

Conclusion: Making the Best Choice for Your Health

Is it better to drink regular soda? For long-term health, the answer is a resounding no. While diet soda removes the high sugar and caloric load of its regular counterpart, it introduces other potential risks associated with artificial sweeteners, such as metabolic changes and continued cravings for sweetness. Furthermore, both are highly acidic and detrimental to dental health. Instead of choosing between two suboptimal options, the most beneficial decision is to reduce or eliminate soda consumption altogether and prioritize water. For those who enjoy carbonation, plain seltzer or naturally flavored sparkling water is a far healthier compromise. Opting for healthier beverages helps to break the cycle of craving sweet tastes and supports overall well-being. By making small, consistent changes, such as swapping one soda for a glass of water, you can significantly improve your diet and health. Learn more about water's benefits

Frequently Asked Questions

While diet soda has no sugar or calories, its artificial sweeteners and acidity still carry health risks, and excessive consumption is not recommended. Health experts agree that water is the healthiest daily beverage.

Yes, regular soda contributes to weight gain due to its high caloric content from added sugars. Liquid calories don't create the same feeling of fullness as solid food, often leading to increased overall calorie intake.

Artificial sweeteners like aspartame are regulated by agencies like the FDA, but long-term health effects are still being researched and debated. Some studies link them to metabolic issues, and agencies like the WHO have labeled some as possibly carcinogenic based on limited evidence.

Both regular and diet soda can damage your teeth. Regular soda's sugar promotes bacterial acid production, while both types contain acids that directly erode tooth enamel.

Water is the ideal choice for hydration, as it's calorie-free and essential for the body to function properly. Soda, especially caffeinated versions, may have a minor diuretic effect, making it less effective for rehydration.

Healthy alternatives include plain water, flavored seltzer water, unsweetened tea, or coffee. Infusing water with fresh fruits like lemon or berries can also add flavor without unhealthy additives.

Switching from regular to diet soda can reduce calorie intake, but studies show varied and often inconclusive results regarding long-term weight loss. The best strategy for weight management is to switch to water and focus on a healthy diet.