Do Zero Sugar Drinks Have Refined Sugar?

November 16, 2025 •

4 min read

According to the FDA, products labeled 'zero sugar' or 'sugar-free' must contain less than 0.5 grams of sugar per serving, so the simple answer to 'Do zero sugar drinks have refined sugar?' is no. Instead of refined sugar, these beverages rely on alternative sweeteners to achieve their sweet taste without the calories.

Quick Summary

Zero sugar drinks do not contain refined sugar, using artificial or natural sweeteners instead. Common examples include aspartame, sucralose, and stevia. While these alternatives are calorie-free and don't spike blood glucose, they can still have health impacts like effects on gut health and potential links to increased cravings.

Key Points

No Refined Sugar: Zero sugar drinks substitute refined sugar with alternative sweeteners, such as aspartame, sucralose, or stevia.
Lower Calorie Count: These drinks are calorie-free or contain very few calories compared to their full-sugar counterparts.
Blood Sugar Management: Zero sugar options can be beneficial for individuals with diabetes or those managing blood sugar, as they do not cause the same blood glucose spikes as sugary drinks.
Potential Health Risks: Despite being sugar-free, artificial sweeteners may be linked to concerns regarding gut health, weight gain, and metabolic function, although more research is needed.
Dental Erosion: The acidity found in many zero sugar sodas can still contribute to tooth enamel erosion over time.
Not Nutritionally Beneficial: Zero sugar beverages offer no significant nutritional value beyond hydration.
Moderation is Key: For the healthiest choice, water is best, but zero sugar drinks can be a better alternative to sugary sodas when consumed in moderation.

Understanding the 'Zero Sugar' Label

The 'zero sugar' label can be misleading for consumers who believe it implies a completely natural or healthier beverage. While the label technically means no sugar, it doesn't mean the drink is flavorless. The sweet taste is derived from a range of non-nutritive sweeteners, which can be artificial or naturally derived. This substitution is what allows for the 'zero sugar' claim while still providing a familiar, sweet flavor profile.

Artificial Sweeteners in Zero Sugar Drinks

The majority of zero sugar and diet drinks rely on a cocktail of artificial sweeteners to mimic the taste of sugar. These sweeteners are often much sweeter than regular sugar, so only a small amount is needed, contributing minimal to zero calories.

Aspartame: A common artificial sweetener in many zero sugar sodas like Coke Zero Sugar. It is made from two amino acids and is about 200 times sweeter than sugar. However, those with the rare metabolic disorder phenylketonuria (PKU) must avoid it because their bodies cannot metabolize the phenylalanine it contains.
Acesulfame Potassium (Ace-K): Often used in combination with other sweeteners like aspartame to create a more balanced flavor profile and mask any aftertaste. It is heat-stable and also provides no calories.
Sucralose: Sold under the brand name Splenda, sucralose is another popular artificial sweetener. Some brands like Sprite Zero Sugar use a blend of acesulfame potassium and sucralose.

Natural and Other Sweeteners

Beyond artificial options, some zero sugar drinks use sweeteners derived from natural sources, catering to consumer demand for more 'natural' products.

Stevia: Extracted from the stevia rebaudiana plant, stevia is a popular natural sweetener that does not impact blood sugar levels. Some beverages use it alone, while others combine it with other sweeteners.
Erythritol: A sugar alcohol that occurs naturally in some fruits. It is used in some zero sugar drinks and is another calorie-free option.

Zero Sugar vs. Regular Sugar: A Comparison


Feature	Zero Sugar Drinks	Regular Sugar Drinks	Conclusion
Calorie Content	Contains zero or very few calories.	High in calories, primarily from sugar.	Zero sugar is lower in calories.
Refined Sugar	No refined sugar. Contains alternative sweeteners.	Contains significant amounts of refined sugar or high fructose corn syrup.	Regular drinks contain refined sugar, zero sugar do not.
Blood Sugar Impact	Generally does not cause a blood sugar spike.	Causes a rapid spike and crash in blood sugar.	Zero sugar is better for managing blood sugar.
Dental Health	Acidity can still erode enamel over time.	High sugar content feeds bacteria, causing cavities.	Neither is ideal; water is best for teeth.
Nutritional Value	Provides zero nutritional value.	Also generally provides little to no nutritional value beyond calories.	Both offer minimal nutritional benefits.

Potential Health Impacts of Zero Sugar Drinks

While zero sugar drinks offer a way to reduce sugar and calorie intake, the debate over the long-term health impacts of their sweeteners continues. Research has shown mixed results, and potential concerns include:

Appetite and Weight: Some studies suggest that the intense sweetness of artificial sweeteners may increase cravings for high-calorie, sugary foods, potentially leading to weight gain. Other research, however, indicates that switching to artificially sweetened drinks can aid in weight loss.
Metabolic Health: The effect of artificial sweeteners on metabolism is still under investigation. Some studies suggest a potential link between frequent consumption and increased risk of metabolic syndrome and type 2 diabetes, though a direct causal link is not definitively proven. This could be due to factors such as how artificial sweeteners affect gut health.
Gut Microbiome: Certain artificial sweeteners, like sucralose and saccharin, have been shown in some studies to alter the balance of gut bacteria, potentially leading to inflammation. However, findings on this topic are inconsistent and require more research.
Cardiovascular Health: Observational studies have linked the consumption of artificially sweetened beverages to an increased risk of cardiovascular disease, although more evidence is needed to establish causality.
Dental Erosion: Despite having no sugar, the high acidity of many zero sugar beverages can still erode tooth enamel over time, especially with frequent consumption.

The Verdict: Healthier, but Not Healthy

Switching from regular sugary sodas to zero sugar alternatives can be a step toward reducing caloric intake and managing blood sugar levels, especially for individuals with diabetes or those looking to control their weight. However, it is crucial to recognize that this is a substitution, not a healthy addition to your diet. Zero sugar drinks offer no nutritional value and may pose their own set of health risks due to the artificial sweeteners they contain. For optimal health, the best beverage choices remain water, milk, or unsweetened coffee and tea. For more detailed information on sweeteners, consult resources like the FDA's guidance on the topic (https://www.fda.gov/food/food-additives-petitions/aspartame-and-other-sweeteners-food).

Frequently Asked Questions

The primary sweeteners are artificial or natural non-nutritive sweeteners, such as aspartame, acesulfame potassium (Ace-K), sucralose, and stevia.

Some studies show that replacing sugary drinks with zero sugar alternatives can help reduce calorie intake and contribute to weight loss. However, other research suggests that artificial sweeteners may increase cravings for sweet foods, potentially undermining weight loss efforts.

For diabetics, zero sugar drinks can be a better option than regular soda because they do not cause blood sugar spikes. However, ongoing research into the long-term metabolic effects of artificial sweeteners means they should still be consumed in moderation.

Regulatory bodies like the FDA consider artificial sweeteners safe for consumption within acceptable daily limits. While some early animal studies and recent cohort studies have raised questions, the evidence is largely insufficient to prove a causal link to cancer in humans, and more research is needed.

Some research suggests artificial sweeteners might alter the composition of the gut microbiome, which could have downstream effects on metabolic health. However, findings are mixed, and more human studies are necessary.

Yes, despite the absence of sugar, many zero sugar beverages contain acids (like phosphoric acid) that can erode tooth enamel over time, leading to sensitivity and potential decay with excessive consumption.

The difference is often a matter of branding and flavor profile. 'Zero sugar' is a more recent marketing term, while 'diet' has been used for decades. The sweetener blends can differ, with some brands creating a taste closer to their regular version for 'zero sugar' products.