When discussing artificially sweetened beverages, or even when seen consuming one, you may have heard some version of the following:
- “Artificially sweetened beverages trigger cravings and lead to overeating.”
- “You’re better off just drinking water.”
- Or my favorite, “you’re better off sticking with the full-sugar version of the drink.”
It almost seems like a “this is too good to be true” situation, where people cannot accept that we can consume a nice-tasting drink without negatively impacting weight loss or body composition. From ridiculous non-scientific infographics like the one below, to social media experts fear-mongering about the negatives of artificially sweetened beverages, there still seems to be quite a bit of confusion around whether artificially sweetened beverages are actually beneficial for losing weight.
The now-classic “what happens one hour after drinking a can of diet coke” infographic.
But is there any merit to the claims that sweetened beverages can be detrimental to weight loss, regardless of their caloric content, and are you just better off sticking with good ol’ water?
Peters et al (2016) investigated whether consuming non-nutritive sweetened beverages, aka zero calorie artificially sweetened beverages, could aid in maintaining weight after initial weight loss. 303 adults who had completed a 12-week weight loss program were randomly assigned to drink either water or diet beverages (e.g., diet sodas, teas, flavored waters) for the next 40 weeks. All participants received identical monthly support to maintain their weight.
Harrold et al (2024) conducted a similar study with a larger sample (n = 486). Similarly to Peters et al (2016), participants were randomized to either water or diet beverages for 40 weeks following a 12-week weight loss program, with continued group-based behavioral support. As with the Peters study, participants were asked to consume at least two servings of their assigned beverage daily.
In both studies, participants drinking diet beverages lost more weight or regained less weight than those assigned to drink only water. In the study by Peters et al (2016), participants in the diet beverage group lost 6.2 kg over the full year, compared to 2.5 kg in the water group, a difference of 3.7 kg that was both statistically and clinically significant. In the study by Harrold et al (2023), the diet beverage group lost 7.5 kg, while the water group lost 6.1 kg. This 1.4 kg difference was statistically significant, although it did not reach the study’s predefined threshold (2.5 kg) for clinical relevance. Both studies monitored blood pressure, blood lipids, fasting glucose, and other cardiometabolic markers throughout the year. There were no adverse effects associated with the consumption of artificially sweetened beverages, and both groups showed improvements in health over time, consistent with the observed weight loss.
More importantly, across both studies, individuals in the diet beverage groups also reported lower hunger, higher satisfaction, and greater adherence to weight management programs.
Don’t get me wrong, these findings don’t imply that artificially sweetened beverages are superior to water in a general sense. They do imply, though, that within the context of a well-structured diet, artificially sweetened beverages can be effective and in some cases, a more practical tool for supporting weight control. So, if you enjoy artificially sweetened beverages, you can feel comfortable including them in your weight-loss phase or when trying to maintain your weight after. The evidence shows they won’t increase cravings, disrupt your metabolism, or sabotage your progress. In fact, they may even make it easier to stay on track.