Are Zero Drinks Really Healthier Than Sugar-Sweetened Beverages?

January 9, 2026 •

3 min read

According to the World Health Organization, replacing sugars with intense low-calorie sweeteners may be associated with an increased risk of type 2 diabetes and cardiovascular diseases. This finding challenges the long-held belief that zero-calorie drinks are the simple, healthier alternative to their sugary counterparts. What does the research say about zero-sugar beverages?

Quick Summary

Despite containing no calories, zero drinks and diet sodas may be linked to adverse health effects, including weight gain, metabolic dysfunction, and negative changes to the gut microbiome. Scientific evidence is mixed and more research is needed, but caution is advised, with water being the optimal choice.

Key Points

Paradoxical Weight Gain: Some studies link zero-calorie drinks to weight gain and increased abdominal fat over time, possibly by disrupting appetite signals.
Metabolic Confusion: Artificial sweeteners can trigger an insulin response and affect glucose metabolism, potentially increasing the risk of type 2 diabetes.
Gut Health Alteration: Research suggests that artificial sweeteners can negatively impact the gut microbiome, which is critical for metabolic health.
Dental Erosion Risk: The acidity in many zero sodas can erode tooth enamel over time, despite the lack of sugar.
Conflicting Evidence: The science is not settled, with observational studies showing potential risks and some controlled trials showing minor benefits, complicating a clear verdict.
Healthier Alternatives: Water is the best choice, followed by unsweetened options like herbal teas or sparkling water with natural fruit flavor.

The Allure of Zero Calories

Diet sodas and zero-sugar beverages have been positioned as calorie-free alternatives to sugary drinks, utilizing artificial sweeteners such as aspartame, sucralose, and acesulfame potassium to mimic sweetness. This has made them popular for individuals managing weight or diabetes. However, concerns are growing regarding the long-term health implications of these non-nutritive sweeteners.

The Potential Risks of Artificial Sweeteners

While seemingly benign, artificial sweeteners may pose potential health risks, as the body's response to intense sweetness without calories can trigger complex metabolic changes.

Impact on Metabolism and Weight Management

Some studies suggest a link between diet soda consumption and weight gain or increased abdominal fat. Potential explanations include hormonal confusion where the sweet taste triggers insulin release without expected calories, increased cravings for high-calorie foods due to the altered reward response, and changes in appetite-regulating hormones.

Concerns for Gut Health

Research indicates that artificial sweeteners may negatively affect the gut microbiome, which is vital for digestion and overall health. Disruptions in gut bacteria balance (dysbiosis) can impact insulin sensitivity and glucose tolerance. Specific sweeteners like sucralose and saccharin have been linked to changes in gut bacteria levels.

Potential Link to Chronic Diseases

Observational studies have associated regular diet soda intake with a potentially increased risk of certain chronic conditions, including cardiovascular disease, type 2 diabetes, and kidney disease.

Benefits and Conflicting Evidence

Zero-calorie drinks can offer short-term benefits by reducing caloric intake compared to sugary sodas. They can also help individuals with diabetes avoid blood sugar spikes. However, scientific evidence on long-term effects is inconsistent.

Observational vs. Experimental Studies

Many studies showing negative links are observational, which indicate correlation but not necessarily causation. Some experimental studies have also shown mixed results regarding weight loss. It's also worth noting that industry-funded studies may show more favorable outcomes.

A Comparison of Beverages


Beverage Type	Calories	Sugar	Artificial Sweeteners	Potential Risks	Potential Benefits
Regular Soda	High	High	No	Weight gain, obesity, type 2 diabetes, dental decay	Short-term energy boost
Zero/Diet Soda	Zero	Zero	Yes	Weight gain, metabolic issues, gut disruption, dental erosion	Calorie reduction (short-term)
Water	Zero	Zero	No	None	Optimal hydration, no calories, dental benefits
Herbal Tea	Low/Zero	Low/Zero	No	None (generally)	Antioxidants, hydration, various health properties
Seltzer/Sparkling Water	Zero	Zero	No	Dental erosion (due to acidity)	Flavored alternative to plain water, hydration

What are the Healthier Choices?

Plain water is the optimal choice for hydration. Healthier alternatives with flavor include fruit-infused water, sparkling water with a splash of juice, or unsweetened iced tea.

Conclusion: A Shift in Perspective

Evidence suggests that the long-term effects of zero drinks on metabolic health, gut function, and weight management may not be entirely benign. While research is complex and individual responses vary, public health guidance increasingly recommends reducing consumption of all sweetened beverages, both sugary and artificially sweetened, in favor of water and unsweetened options. Opting for less sweetness overall in your diet may support better health.

For more information on the effects of non-nutritive sweeteners on metabolism, see this review: Exploring the Long-Term Effect of Artificial Sweeteners on Metabolic Health

Summary of Findings

Zero drinks use artificial sweeteners for sweetness without calories.
Links exist between long-term consumption and potential weight gain and metabolic syndrome.
Artificial sweeteners may negatively affect gut bacteria.
Observational studies associate these drinks with increased risks for type 2 diabetes and heart disease.
Acidity in some zero sodas can contribute to dental erosion.

Frequently Asked Questions

Research on zero drinks and weight loss is mixed. While they can reduce calorie intake compared to sugary sodas, some studies suggest that artificial sweeteners may paradoxically lead to weight gain by increasing cravings or altering metabolism.

Yes, zero drinks can still harm your teeth. The acids used for flavor, such as citric and phosphoric acid, can erode tooth enamel over time, increasing the risk of cavities and sensitivity.

Artificial sweeteners can confuse the body by providing sweetness without calories. This may trigger an insulin response and potentially alter gut microbiota, leading to long-term issues with glucose metabolism and insulin sensitivity.

While zero drinks don't cause an immediate blood sugar spike like sugary drinks, long-term observational studies suggest an association with increased risk of type 2 diabetes. Water is a more reliable and healthier choice for managing blood sugar.

The best alternative is water. For those who want flavor, try options like fruit-infused water, unsweetened iced tea, or sparkling water with a squeeze of fresh juice.

Yes, some studies suggest artificial sweeteners can disrupt the balance of beneficial bacteria in your gut (the microbiome), which is linked to various health issues including metabolic disturbances.

Regulatory bodies like the FDA consider aspartame safe within acceptable daily intake levels for most people. However, those with the rare genetic condition phenylketonuria must avoid it, and ongoing research continues to investigate potential long-term effects.

Some studies indicate that the intense sweetness of artificial sweeteners may increase cravings for high-calorie, sugary foods. The body's expectation of calories from the sweet taste, followed by its absence, can fuel further cravings.