Crack open a can of soda—better yet, make it a diet beverage—at your next gathering, and there’s a chance you’ll be confronted by the latest internet science debate: Is diet soda really healthier for you? or are you better off sticking with 12 ounces of the original sugar-packed option?
Log on to social media and you’ll find advice can be as confusing as the drinks themselves, it’s easy to get lost in a sea of conflicting opinions. But according to noted nutritionist Dr. Layne Norton, the choice is pretty obvious.
Why ‘Junk Science’ Followers Say Diet Soda Is ‘Worse’
Despite the “zero calorie” promise, diet sodas have become a favorite target for health alarmists. Scroll through social media or wellness blogs, and you’ll find claims that artificial sweeteners like aspartame and sucralose are more dangerous than sugar itself. Critics on the internet argue that these sweeteners can disrupt your gut microbiome, trigger insatiable cravings, and worse yet, may even increase your risk of cancer.
The narrative is simple—and scary: Diet soda, and its artificial sweeteners, these “experts argue,” is a chemical cocktail that’s worse for your body than consuming a can of sugar.
Norton argues otherwise, citing these these arguments often rely on cherry-picked studies.
“Giving nuance takes, talking about limitations isn’t the kind of content that generates likes, clicks and shares,” he says. In other words the “junk science” crowd thrives on black-and-white statements and viral fear-mongering, rarely pausing to consider the full body of scientific evidence.
Layne Norton’s Verdict
On a recent episode of his YouTube channel, Norton tackled these myths head-on. He acknowledges that any dietary change—including switching to diet soda—can shift your gut microbiome. But he emphasizes one missing element to this argument, “The evidence that [microbiome] shift is bad, is virtually nonexistent.” In fact, some studies suggest certain sweeteners may even promote beneficial gut bacteria.
When it comes to cravings and weight gain, Norton is clear when countering a recent podcaster’s claim to this idea: “Her saying that you’re gonna have more cravings is simply not supported by any human randomized control trial data.” Norton cites human trials showing that people who replace sugary drinks with diet soda not only lose weight, but sometimes shed more pounds than those who switch to water.
As for cancer risk, Norton puts this notion to rest: “Real sugar is way, way, way more damaging than the sweeteners.” Excess sugar and the obesity it fuels are far greater threats than the sweeteners in diet soda.