Madeleine Hull
There is ongoing debate about the health implications of drinking diet soda, specifically Diet Pepsi, and whether it can cause cancer. Diet sodas contain artificial sweeteners, such as aspartame, which have been the subject of concern due to their potential link to cancer. While some studies have suggested a possible connection, particularly to blood-related cancers, others have found no strong evidence of a direct link. The topic has gained attention from organisations such as the WHO, which has called for further research to be conducted.
| Characteristics | Values |
|---|---|
| Does Diet Pepsi cause cancer? | Artificial sweeteners in food and drink, like aspartame, do not increase the risk of cancer. However, the less soda you drink, the better. |
| Aspartame and cancer risk | Aspartame is an artificial sweetener widely used in various food and beverage products, including diet drinks. It has been classified as possibly carcinogenic to humans (Group 2B) by the IARC, which is the third-highest level out of 4. This classification is based on limited evidence for cancer in humans and experimental animals. |
| Studies on aspartame and cancer | Some studies have found a possible link between aspartame and cancer, especially breast cancer and obesity-related cancers. However, other studies have not found a consistent link. The American Cancer Society does not determine if something causes cancer but looks to other respected organizations for help. |
| Regulatory assessments | The JECFA has concluded that dietary exposure to aspartame does not pose a health concern within the acceptable daily intake (ADI) of 0-40 mg/kg body weight. The European Food Safety Authority (EFSA) has also set an ADI for all approved sweeteners. The WHO has cautioned against jumping to conclusions and recommended further research. |
| Recommendations | It is recommended to moderate intake of sugar and artificial sweeteners and consume a diet low in processed foods and high in fruits, vegetables, and whole grains. Water is always a healthier alternative to soda. |
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What You'll Learn
Aspartame and cancer risk
Aspartame is an artificial sweetener widely used in various food and beverage products, including diet drinks, since the 1980s. It is one of the most common artificial sweeteners used in diet soft drinks. While aspartame is an approved sweetener with an acceptable daily intake (ADI) set by the European Food Safety Authority (EFSA), concerns about its consumption and potential health effects have been raised.
The International Agency for Research on Cancer (IARC) classified aspartame as possibly carcinogenic to humans (Group 2B), indicating limited evidence for cancer in humans and experimental animals. Specifically, there was some evidence suggesting a link to hepatocellular carcinoma, a type of liver cancer. However, the Joint Expert Committee on Food Additives (JECFA) and the European Food Safety Authority (EFSA) concluded that the current data does not provide a sufficient reason to change the established ADI of 0-40 mg/kg body weight for aspartame. For a 70 kg adult, this equates to approximately 9-14 cans of diet soft drinks per day.
While the IARC and JECFA evaluations considered scientific data from various sources, including peer-reviewed papers and epidemiological studies, the evidence of an association between aspartame consumption and cancer in humans is not conclusive. Some studies have suggested a possible link between aspartame and certain types of cancer, such as blood-related cancers like leukaemia and lymphoma. However, these studies have limitations and conflicting results, making it challenging to establish a definitive connection.
Although aspartame has not been conclusively linked to specific health problems, except in individuals with phenylketonuria (PKU), a rare genetic disorder, it is generally recommended to moderate intake. This is because artificial sweeteners offer no nutritional value, and a well-balanced diet with whole, unprocessed foods can help reduce cancer risk and provide overall health benefits. While the WHO has cautioned against jumping to conclusions, they encourage further research to refine our understanding of the potential effects of aspartame consumption.
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Diet Pepsi and weight gain
While artificial sweeteners in diet drinks like Diet Pepsi have not been proven to cause cancer, they also do not offer any nutritional value. As such, it is recommended to limit or avoid consuming them and opt for healthier alternatives like water.
Drinking diet soda may be motivated by the desire to reduce caloric intake and lose weight. However, studies have shown that the consumption of sugar-sweetened soft drinks is associated with excess weight and an increased risk of type 2 diabetes. These conditions are, in turn, related to a heightened risk of mortality, cardiovascular disease, some cancers, and other chronic diseases.
The link between diet soda and weight gain is complex. On the one hand, artificial sweeteners in diet soda have been found to have little impact on reducing body fat. On the other hand, diet sodas are often consumed by individuals who are already overweight or have type 2 diabetes, which are risk factors for certain cancers. This makes it challenging to establish a direct causal relationship between diet soda consumption and weight gain.
Additionally, the impact of diet soda on weight gain may be influenced by various factors, including overall diet, lifestyle choices, and genetic factors. For example, individuals who consume diet soda may be more likely to make healthier dietary choices or engage in physical activity to compensate for their soda consumption. Conversely, genetic factors, such as a rare genetic disorder called phenylketonuria (PKU), may impact how individuals process certain artificial sweeteners, affecting their overall health and weight.
While the direct link between diet soda and weight gain requires further research, it is generally recommended to prioritize water as your primary drink of choice and limit the consumption of diet soda and other sugary drinks.
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Safe daily intake of aspartame
Aspartame is an artificial sweetener widely used in various food and beverage products, including diet drinks, chewing gum, gelatin, ice cream, dairy products, breakfast cereal, toothpaste, and medications. It is a non-sugar sweetener that is significantly sweeter than sugar but contributes very few to no calories.
There has been some controversy around aspartame, with some research suggesting the sweetener has adverse health effects, including an increased risk of developing cancer. However, the consensus among health authorities is that aspartame is safe for human consumption within the acceptable daily intake (ADI) limit. The ADI is the amount of a substance considered safe to consume each day over a person's lifetime.
The Joint Expert Committee on Food Additives (JECFA), a joint effort between the World Health Organization (WHO), the Food and Agriculture Organization (FAO), and the International Agency for Research on Cancer (IARC), has established an ADI of 40 milligrams (mg) of aspartame per kilogram (kg) of body weight for aspartame. This limit is based on scientific data collected from a range of sources, including peer-reviewed papers, governmental reports, and regulatory studies, and has been reviewed by independent experts.
According to JECFA, an adult weighing 70 kg would need to consume more than 9-14 cans of a diet soft drink containing 200-300 mg of aspartame per day to exceed the ADI, assuming no other intake from other food sources. This is significantly more than the average consumption of products containing aspartame, which is around 4.9 mg/kg daily, or around 10% of the ADI.
While the science is still evolving, and more research is needed to fully understand the potential health effects of aspartame, the current evidence suggests that aspartame is safe for human consumption within the established ADI. However, it is important to note that people with phenylketonuria (PKU), a rare genetic disorder that affects the body's ability to break down phenylalanine, should avoid or restrict aspartame, as products containing aspartame can increase levels of phenylalanine in the blood.
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Cancer risk from other foods
While artificial sweeteners in diet drinks have not been proven to cause cancer, they also do not offer any nutritional value. As such, it is recommended to limit or avoid the consumption of diet drinks.
There are several other foods that may increase your risk of developing cancer. These include:
- Processed meat: The methods used to preserve meat by smoking, salting, curing, or canning can create carcinogens, which are harmful substances that can cause cancer. Curing meat with nitrite, for example, can form carcinogens called N-nitroso compounds. Processed meat has been linked to an increased risk of bowel cancer.
- Red meat: Red meat such as beef, pork, venison, and lamb has been associated with an increased risk of colorectal cancer. It is recommended to reduce the frequency and portion size of red meat consumption rather than completely eliminating it from your diet.
- Alcohol: Alcohol consumption can damage tissues over time, leading to changes in cell DNA and an increased risk of cancer. Drinking alcohol is linked to an increased risk of seven types of cancer, including bowel and breast cancer.
- Ultra-processed foods and drinks: These are indirectly linked to cancer risk due to their high levels of sugar and sodium, which can lead to weight gain and obesity. Obesity is a risk factor for developing cancer.
- Sugary foods and refined carbs: These can indirectly increase the risk of cancer.
- Dairy: There is some evidence that dairy may increase the risk of prostate cancer by increasing levels of insulin-like growth factor 1 (IGF-1), which is associated with a higher risk of prostate cancer.
On the other hand, certain foods can help reduce the risk of cancer:
- Fruits and vegetables: These are rich in antioxidants, which protect cells from oxidative stress and DNA damage.
- Beans: Beans are a good source of fiber, which has been linked to a reduced risk of colorectal cancer.
- Whole grains: According to a 2020 review, whole grains are associated with a lower risk of cancer and are rich in fiber and antioxidants.
- Fish: Fish contains omega-3 fatty acids, which may lower the risk of some cancers by reducing inflammation.
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Healthier alternatives to Diet Pepsi
While artificial sweeteners found in diet sodas like Diet Pepsi have not been proven to cause cancer, they don't offer any nutritional value. Therefore, it is recommended to limit or avoid drinking them and opt for healthier alternatives instead.
Sparkling Water
Flavoured sparkling waters are a popular alternative to soda. Bubly, for example, offers a wide range of flavours, including cherry, blackberry, mango, and grapefruit, all without artificial sweeteners. BUBBL'R is another brand of antioxidant sparkling water with natural flavours, colours, and caffeine, also free of artificial sweeteners.
Iced Tea
Iced tea is a tasty, natural alternative to soda. Pure Leaf Iced Tea, for instance, uses high-quality, ethically sourced tea leaves from Rainforest Alliance Certified tea estates in India, Kenya, Indonesia, and Sri Lanka.
Plant-Based Milk
Plant-based milk, such as almond, coconut, rice, or oat milk, can be a good alternative to dairy. Soy milk is the most nutritionally comparable substitute for dairy milk in terms of protein. Unsweetened soy milk provides vitamins and nutrients, such as calcium.
Coffee
Drinking coffee in moderation can be a healthy option. Unsweetened coffee, either black or with a small amount of nonfat or low-fat milk, or plant-based milk, is the healthiest option. Coffee drinkers may have a lower risk of heart disease, prostate cancer, and endometrial cancer. However, it is important to be mindful of caffeine consumption, especially for pregnant women or those trying to become pregnant.
Water
Water is always a healthy and refreshing option to stay hydrated. You can add slices of your favourite fruits, vegetables, or herbs, such as lemons, oranges, watermelon, cucumber, or mint, to enhance the flavour naturally.
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Frequently asked questions
There is no strong evidence that artificial sweeteners, including aspartame, cause cancer. However, the WHO has stated that more research is needed to fully understand the possible link between aspartame and cancer.
Aspartame is generally considered safe unless consumed in very large amounts. The acceptable daily intake (ADI) for aspartame is around 14 cans of diet fizzy drink for a person weighing 70kg.
While diet Pepsi may not directly cause cancer, it is important to remember that it does not offer any nutritional value. Excessive consumption of sugary drinks has been linked to an increased risk of type 2 diabetes, cardiovascular disease, and weight gain, all of which are associated with a higher risk of certain cancers.
Yes, it is recommended to choose healthier alternatives such as water. Sparkling water or water with added lemon, apple, or cucumber can be good options if you're looking for some flavour.
