Diet and zero-sugar sodas are low-calorie alternatives to regular soda that contain no added sugar. Because they don’t contain sugar or carbohydrates, they typically don’t cause sharp rises in blood sugar. The main difference is the type of sweeteners used, which can affect taste and tolerance.
Diet sodas have been around for decades and typically use a single artificial sweetener, such as aspartame, to replace sugar. They often have a lighter taste.
Zero-sugar sodas are often made of a blend of sweeteners, such as aspartame with acesulfame potassium, stevia, or sucralose. This combination is designed to taste more like regular soda.
Overall, there are minimal differences in nutrition content. Both are low- or calorie-free and contain zero grams of sugar. In some cases, diet soda may contain slightly more caffeine. For example, Diet Coke has about 42 milligrams of caffeine per can, while Coke Zero has about 32 milligrams.
Since diet and zero-sugar sodas do not contain sugar or carbohydrates, they do not directly raise blood sugar levels. However, research on the long-term effects of the sweeteners they contain is mixed.
Some studies suggest that consuming large amounts of aspartame, acesulfame potassium, and sucralose over time may affect gut bacteria and how the body processes glucose. This could increase the risk of type 2 diabetes in some people. Other studies show little to no effect.
Natural sweeteners, such as stevia and monk fruit, contain plant compounds that may have neutral or potentially beneficial effects on blood sugar, though research is still limited.
At this time, there is no strong evidence that diet or zero-sugar soda is better for weight loss. However, swapping sugary drinks for diet or zero-sugar soda may help lower calorie intake. This can support weight management for some people, especially when these drinks replace regular soda rather than being added to the diet. This swap may be most helpful for people who enjoy sweet foods and drinks.
Research on how soda affects weight over time is mixed. Some studies suggest artificial sweeteners may affect the brain in a way similar to sugar, which could make foods more appealing. They may also disrupt satiety hormones. This may lead to increased hunger or cravings in some people.
Ultimately, responses can vary from person to person. Until more research is available, it may be helpful to pay attention to how you feel when you drink diet or zero-sugar soda compared with when you don’t.
While these drinks are generally considered safe in moderation, both diet and zero-sugar soda share similar potential downsides:
- Digestive symptoms and gut health: Some research suggests artificial sweeteners may affect gut bacteria in certain people, which may lead to digestive symptoms such as bloating, discomfort, or changes in bowel habits.
- Headaches or migraines: Aspartame may trigger headaches or migraines in people who are sensitive to it.
- Sensitivity or reactions: Artificial sweeteners may cause symptoms like skin rashes, itching, or stomach discomfort in people who are sensitive.
- PKU warning: People with phenylketonuria (PKU) should avoid sodas that contain aspartame.
There’s no clear “winner” between diet and zero sugar soda. The best choice is the one that fits your taste preferences, health goals, and overall eating pattern.
When deciding between diet and zero sugar soda, consider the following:
- Consider taste preference: Choose zero sugar if you prefer a taste closer to regular soda, or diet soda if you like a lighter taste.
- Pay attention to your body: The best option is the one you tolerate best, without stomach issues, cravings, or headaches.
- Read the label: Look at the type of sweetener used, since some people tolerate certain sweeteners better than others.
No matter which option you choose, moderation matters. Prioritizing water most of the time and enjoying diet or zero sugar soda as an occasional treat can help support good health.