Ordering a diet soda feels like the obvious healthier choice, but it’s not that straightforward. Researchers are beginning to wonder if we traded one problem for another, and this time it involves the brain. Diet sodas contain little to no calories, relying on artificial sweeteners such as aspartame or splenda to provide sweetness. However, one recent study found that people who drink more than one diet soda a day are over four times more likely to develop dementia than those who have one or none. Also, each additional diet soda per day is linked to about a 39% higher risk of dementia. “We don’t know what ingredients may be driving the association,” said Hannah Gardener, a research associate professor and study author. “More research is needed to understand whether different types of diet soda play different roles.” Higher diet soda intake is also associated with vascular risks. Poor blood vessel function can reduce blood flow to the brain, which is important for delivering oxygen and nutrients and supporting normal cognitive function. An occasional diet soda is unlikely to have a direct effect on its own, but regular high intake may bring harm. Just in case you’re thinking of switching back to regular soda, it’s no better. The negative effects of regular soda on cardiovascular and metabolic health are well-established, and the brain is not spared. What should you drink instead? The most evidence-backed alternatives are also the least glamorous. “Plain or sparkling water can be a good substitute for diet soda because it provides the carbonation many soda drinkers enjoy,” said nutritionist Jaz Robbins. For those who want a bit of flavor, adding lemon or cucumber slices, or a handful of berries, can make water more interesting without adding sugar. Coconut water, unsweetened herbal teas, or fruit-infused water can help ease the transition away from sweetened drinks. You can also reduce sweetness gradually, rather than cutting it out overnight.
