A Patient Guide to Soda, Diet Soda, and Healthier Beverage Choices
Many people enjoy soda or diet soda as part of their daily routine. But even occasional intake can affect long-term health—especially for older adults or those living with chronic conditions. This guide explains how these drinks can impact the body and offers simple, healthier beverage swaps.
How Regular Soda Affects Your Health
Regular soda is sweetened with sugar or high-fructose corn syrup. Even a small can contains 8–10 teaspoons of sugar. Your body absorbs this sugar very quickly, which can lead to:
Weight gain
Sugary drinks don’t make you feel full, so you may drink extra calories without realizing it—contributing to weight gain over time.
Higher risk of diabetes
Frequent intake of sugary beverages is linked to insulin resistance and higher blood sugar levels, increasing the risk of type 2 diabetes.
Increased belly fat
Research shows regular soda contributes to weight gain around the waist, which is especially concerning for people with heart disease or metabolic conditions.
Increased inflammation
High-sugar foods and drinks can promote inflammation in the body, which may worsen chronic pain, arthritis, and other inflammatory conditions.
Dental issues
Sugar contributes to tooth decay and enamel erosion
How Diet Soda Affects Your Health
Diet or “zero sugar” soda contains no calories, but it is sweetened with artificial sweeteners such as aspartame, sucralose, or acesulfame potassium. These ingredients may affect the body in ways that are still being studied.
Research suggests diet soda may be linked to:
Increased cravings and appetite
Artificial sweeteners can cause the brain to expect calories that never arrive, which may increase hunger or sweet cravings.
Weight changes over time
Some studies show people who drink diet soda regularly gain weight around the waist over the years, even though the drinks contain no calories.
Changes in gut bacteria
Artificial sweeteners may alter the balance of gut bacteria, which can affect digestion, metabolism, and blood sugar control.
Metabolic risks
Some research links diet soda with higher risks of:
- High blood pressure
- Stroke
- Type 2 diabetes
While these findings don’t prove diet soda causes these conditions, they highlight the importance of moderation.
Why Older Adults Should Be Especially Careful
For adults 60+:
- The metabolism naturally slows with age
- Many people live with chronic conditions that can worsen with excess sugar or artificial sweeteners
- Hydration needs often increase
- Appetite can be lower, making beverage choices more important
Choosing beverages wisely can support better energy, digestion, weight management, and overall health.
Healthier Beverage Options For Adults
Here are gentle, easy-to-implement replacements that support hydration and health:
Water (best choice)
- Supports digestion, circulation, temperature control, and energy
- Helps maintain joint and muscle comfort
- Zero sugar, zero calories
- You can flavor it naturally with lemon, cucumber, or berries
Sparkling water / seltzer
Choose options:
- Unsweetened
- Free of artificial sweeteners
Provides the “fizz” many people enjoy without the sugar.
Herbal teas
Chamomile, ginger, peppermint, and rooibos are naturally caffeine-free and hydrating.
Fruit-infused water
Add fresh:
- Lemon
- Lime
- Strawberry slices
- Orange
- Mint
This provides light flavor without added sugar.
Low-sugar electrolyte drinks
Helpful for older adults, especially:
- During hot weather
- After illness
- When taking medications that increase urination
Choose versions without added artificial sweeteners when possible. Consult your healthcare provider prior to consuming electrolyte drinks to make sure this is a safe option for you.
Milk or fortified milk alternatives
Helpful for:
- Bone health
- Protein intake
Options include oat, almond, coconut, or soy milk (based on tolerance and dietary needs).
Tips to Cut Back on Soda
- Start by replacing one soda per day with water or seltzer.
- Try mixing half soda, half sparkling water to gradually reduce sweetness.
- Keep a filled water bottle nearby throughout the day.
- Flavor your water so it feels like a treat.
- Avoid keeping soda in the house if possible.
Small changes add up and can significantly improve energy, digestion, and long-term health.
When to Speak With Your Healthcare Provider
Talk with your provider if you:
- Have diabetes or prediabetes
- Have heart disease, kidney disease, or high blood pressure
- Notice swelling, bloating, or weight changes
- Feel thirsty more often than usual
- Have trouble staying hydrated
- Always ask your healthcare provider for specific advice on when to call to report symptoms, and when to seek urgent/emergency care.
Your care team can help determine the safest beverage choices based on your health needs.
Medical Disclaimer
The information provided in this resource is intended for general educational purposes only and should not be interpreted as medical or nutritional advice for any individual. Dietary recommendations, food choices, and nutrition strategies must be tailored to each person’s medical history, current health conditions, medications, allergies, and treatment plan. This material is not a substitute for professional medical advice, diagnosis, or treatment.
Patients should always consult their physician, registered dietitian, or other qualified healthcare provider before making any changes to their diet, fluid intake, or nutritional regimen, including the addition or removal of specific foods, beverages, supplements, or eating patterns. Never disregard professional medical advice or delay seeking care because of information presented in this resource.