Are Zero-Sugar Drinks OK on a Diet?

October 9, 2025 •

4 min read

According to a 2023 study published in JAMA Network Open, replacing sugar-sweetened beverages with zero or low-calorie alternatives was linked with modest weight loss and reduced BMI. But while they may seem like a simple swap, are zero-sugar drinks ok on a diet, or do they come with hidden drawbacks?

Quick Summary

Zero-sugar drinks can aid weight loss by reducing calorie intake compared to sugary sodas, but they have no nutritional value and long-term health effects are still being researched. Potential drawbacks include increased cravings, altered gut microbiome, and dental erosion due to acidity. Prioritizing water and other unsweetened beverages is recommended for optimal health.

Key Points

Moderate consumption is key: While useful for reducing calorie intake compared to sugary drinks, zero-sugar options are best consumed in moderation.
Not a nutritional replacement: Zero-sugar drinks lack the vitamins and minerals found in healthier alternatives like water, herbal tea, or milk.
Potential for increased cravings: The intense sweetness from artificial sweeteners can, for some people, trigger cravings for other high-calorie foods.
Consider the impact on gut health: Some research suggests artificial sweeteners might negatively affect the gut microbiome, which is important for overall health.
Beware of dental erosion: Despite being sugar-free, many diet and zero-sugar sodas contain acids that can damage tooth enamel over time.
Prioritize water for hydration: The healthiest and most effective beverage for hydration and weight management is always plain water.
Look for healthier alternatives: Flavored sparkling water, unsweetened teas, and fruit-infused water are great options to satisfy flavor cravings healthily.

Understanding Zero-Sugar Beverages and Your Diet

For many looking to manage their weight, zero-sugar drinks appear to be a guilt-free solution for satisfying a sweet tooth without the added calories. These beverages, often labeled as "diet" or "zero," replace sugar with non-nutritive sweeteners (NNS) like aspartame, sucralose, and stevia. The appeal is straightforward: get the sweet flavor you enjoy without the caloric cost. While this can lead to short-term calorie reduction and potential weight loss, the full picture is more complex and depends on a variety of factors, including individual health and consumption habits.

The Potential Benefits of Zero-Sugar Drinks

When used as a substitute for high-calorie, sugar-sweetened beverages (SSBs), zero-sugar drinks can offer some benefits for dieters:

Calorie Reduction: The most obvious advantage is the significant reduction in calorie intake. Swapping just one regular soda for a zero-sugar version can eliminate a substantial number of empty calories from your daily diet, which contributes to creating the calorie deficit necessary for weight loss.
Blood Sugar Management: For individuals with diabetes or those monitoring their blood sugar, artificial sweeteners do not cause the same rapid spikes in blood glucose as sugar does. This can be a useful tool for managing blood sugar levels while still enjoying a sweetened beverage.
Transition Tool: For those who find it difficult to transition directly from regular sodas to plain water, zero-sugar drinks can serve as an intermediate step. They can help break a reliance on the high sugar content and intense sweetness of SSBs.

The Potential Risks and Drawbacks

Despite their zero-calorie nature, diet drinks are not without their potential downsides, and research is ongoing regarding their long-term effects.

Increased Cravings: Some studies suggest that the intense sweetness of artificial sweeteners can confuse the brain, potentially leading to increased cravings for other sugary or calorie-dense foods. This can result in "compensatory eating," where you consume extra calories later, negating any calorie-saving benefit.
Gut Microbiome Disruption: A growing area of concern is the impact of artificial sweeteners on the gut microbiome. Research indicates that certain non-nutritive sweeteners may alter gut bacteria, which could affect metabolic health and even contribute to an increased risk of type 2 diabetes.
Dental Erosion: While they are sugar-free, many zero-sugar sodas are highly acidic. The presence of phosphoric and citric acids can wear away tooth enamel over time, increasing the risk of cavities and sensitivity.
Association with Other Health Risks: Long-term observational studies have linked high consumption of diet beverages with an increased risk of health issues like cardiovascular disease and type 2 diabetes. While these links do not prove causation—as individuals with pre-existing conditions often turn to these drinks—they raise questions about potential metabolic effects.
Lack of Nutritional Value: Unlike water, zero-sugar drinks offer no nutritional benefit. They contain none of the essential nutrients, vitamins, or minerals that a healthy body needs.

Comparison of Common Sweeteners for Dieters

Different zero-sugar drinks use various sweeteners, each with its own characteristics. Below is a comparison of some of the most common options:


Sweetener	Type	Relative Sweetness	Key Considerations for Dieters
Aspartame	Artificial	~200x sweeter than sugar	One of the most studied; linked to headaches in some sensitive individuals.
Sucralose	Artificial	~600x sweeter than sugar	Heat-stable, often used in baking and a wide variety of drinks.
Stevia	Natural	~200-400x sweeter than sugar	Plant-based, often seen as a "natural" option; gut health research is evolving.
Erythritol	Sugar Alcohol	~70% as sweet as sugar	Minimal calories, but high consumption may cause bloating or gas.
Acesulfame K	Artificial	~200x sweeter than sugar	Often blended with other sweeteners to reduce aftertaste.

Making the Best Choice for Your Diet

When it comes to weight loss and long-term health, the consensus among many health experts is that water is the best beverage choice. However, if you are accustomed to sugary drinks, a measured approach to incorporating zero-sugar alternatives can be a useful harm-reduction strategy.

Practical Tips for Incorporating Zero-Sugar Drinks:

Use them as a stepping stone: Gradually reduce your consumption of sugary beverages by replacing some with zero-sugar versions. As your palate adjusts, you can then transition to less intensely sweet options.
Dilute with water: If you enjoy the flavor, try mixing a small amount of zero-sugar soda with plain sparkling water. This reduces both the acidity and the intensity of the artificial sweetener.
Choose healthier alternatives: A wide variety of unsweetened beverages exist that offer flavor without the drawbacks of artificial sweeteners. Some great options include:
- Infused water with fruits, vegetables, or herbs
- Plain sparkling or seltzer water
- Unsweetened tea (hot or iced)
- Kombucha (check for low sugar content)
- Black coffee
Prioritize hydration with water: Make water your primary source of hydration. Always carry a reusable water bottle to make it easy to reach for the healthiest option first.
Listen to your body: Pay attention to how zero-sugar drinks affect you. If you notice increased cravings, digestive issues, or other negative effects, it may be a sign to reduce your intake and explore other options.

Conclusion

So, are zero-sugar drinks ok on a diet? They are often a better option than their full-sugar counterparts for calorie reduction, which can support weight loss. However, they are not a nutritional powerhouse and are not a silver bullet for healthy eating. While they can be a useful tool for some, especially as a transitional beverage, they come with potential risks related to long-term health, dental erosion, and potential metabolic effects. For the best long-term health outcomes, it is wise to prioritize water and other naturally unsweetened beverages. The occasional zero-sugar drink is not likely to be harmful, but they should not become a regular replacement for plain water or other nutritious drinks.

Frequently Asked Questions

While calorie-free drinks won't cause weight gain on their own, some studies suggest the intense sweetness can trigger cravings for high-calorie foods, potentially leading to overeating and weight gain.

Regulatory bodies like the FDA have deemed many artificial sweeteners safe for consumption within acceptable daily intake levels. However, research on long-term effects and associations with other health conditions is ongoing.

Natural, plant-based sweeteners like stevia are often perceived as a healthier alternative, though they are still non-nutritive. Unsweetened beverages like water, herbal tea, or sparkling water with natural fruit are the healthiest choices.

Artificial sweeteners in zero-sugar drinks typically do not cause the same blood sugar spikes as regular sugar. However, their impact on insulin response over the long term is still under investigation.

It is not recommended to replace all your fluid intake with zero-sugar soda. Prioritizing plain water is best for hydration, and while diet sodas are better than sugary ones, they should be occasional treats rather than a staple.

Yes, many zero-sugar sodas contain acids, such as phosphoric acid, which can erode tooth enamel over time, leading to potential dental problems despite the absence of sugar.

For flavor and hydration without artificial sweeteners, options like fruit-infused water, sparkling water, unsweetened iced tea, or kombucha with minimal sugar are excellent choices.