Is it safe to drink cola zero every day? Unpacking the science behind zero-calorie sweeteners

October 20, 2025 •

3 min read

According to a 2023 study involving over 100,000 participants, consuming non-nutritive sweeteners was associated with an increased risk of developing type 2 diabetes. This raises a critical question for many who rely on sugar-free alternatives: is it safe to drink cola zero every day?

Quick Summary

An examination of the health impacts of daily Coca-Cola Zero Sugar consumption, focusing on long-term effects of artificial sweeteners like aspartame and Ace-K, potential metabolic risks, and implications for weight management and gut health. Discussion highlights the pros and cons of frequent intake.

Key Points

Artificial Sweeteners Have Potential Risks: Daily Cola Zero consumption involves high intake of artificial sweeteners like aspartame and Ace-K, which have been linked in some observational studies to an increased risk of metabolic syndrome and type 2 diabetes.
Gut Health Can Be Disrupted: Research suggests that artificial sweeteners may negatively alter the gut microbiome, potentially impacting metabolic health and blood sugar regulation.
Dental Erosion Is a Concern: The phosphoric acid in Cola Zero can erode tooth enamel over time, increasing the risk of cavities and dental sensitivity, regardless of its lack of sugar.
Long-term Effects are Still Unclear: The full scope of long-term health effects from daily consumption of zero-calorie sodas is not yet fully understood, and many studies show conflicting results on outcomes like weight management.
Water is the Healthiest Choice: While replacing a regular soda with Cola Zero is a short-term improvement, the healthiest and safest option for daily hydration and overall wellness is plain water.

For many years, diet sodas and zero-calorie beverages have been marketed as healthier alternatives to their sugar-laden counterparts, particularly for those concerned with weight management or blood sugar levels. However, the daily habit of drinking cola zero has become a subject of intense debate among health professionals and researchers. While substituting sugar with zero-calorie sweeteners like aspartame and acesulfame potassium (Ace-K) in products like Cola Zero reduces calorie intake, this substitution does not come without potential consequences.

The long-term effects of artificial sweeteners

The most significant health concerns surrounding daily Cola Zero consumption are related to the artificial sweeteners it contains, primarily aspartame and Ace-K. While regulatory bodies like the FDA deem them safe within acceptable daily intake levels, observational research suggests potential long-term risks, including an association between daily diet soda intake and a higher risk of metabolic syndrome and type 2 diabetes. Some theories suggest artificial sweetness without calories could disrupt metabolic signaling, but others propose the association might be due to existing higher body weight in diet soda drinkers.

Potential impact on the gut microbiome

The gut microbiome plays a crucial role in overall health. Studies suggest artificial sweeteners, including those in Cola Zero, might alter gut bacteria composition and function in both animals and humans, potentially affecting metabolic health and blood sugar regulation. The long-term clinical significance of these changes requires further research.

Other health considerations

Daily Cola Zero consumption may also raise other health concerns:

Dental Erosion: High acidity from phosphoric acid can erode tooth enamel, increasing cavity risk.
Kidney Health: A 2017 study linked drinking over seven glasses of diet soda weekly to a nearly doubled risk of chronic kidney disease, possibly due to high phosphorus content.
Cardiovascular Risks: Some observational studies connect daily diet soda intake to increased risks of heart disease and stroke.
Appetite and Cravings: While calorie-free, artificial sweeteners might increase cravings for sweets, potentially leading to overeating.
Headaches and Sleep: Cola Zero's caffeine content (around 34 mg/12oz) can impact sleep. Aspartame is also a potential headache trigger for some.

Coca-Cola Zero vs. Water: A nutritional comparison


Feature	Coca-Cola Zero Sugar	Water (Plain)
Calories	0	0
Sugar	0g	0g
Carbohydrates	0g	0g
Sweeteners	Aspartame, Ace-K	None
Additives	Phosphoric acid, caramel color, natural flavors	None
Caffeine	~34mg (12-oz can)	None
Nutritional Value	None	Essential for hydration, rich in minerals depending on source
Dental Health Impact	High acidity can lead to enamel erosion	Neutral pH, beneficial for dental health
Effect on Gut Microbiome	Potential for disruption	Promotes healthy gut function

Making informed choices about daily consumption

Replacing a high-sugar drink with a zero-calorie option like Cola Zero can be beneficial for managing blood sugar and weight in the short term. However, the long-term impact of daily consumption is debated. Current research suggests that while occasional intake is likely harmless, excessive daily use might have negative effects on metabolic and digestive health.

The most advisable approach is to treat Cola Zero as an occasional drink rather than a daily habit. Water is the healthiest choice for hydration. Alternatives like sparkling water with fruit, herbal teas, or kombucha are also good options for flavor. Moderation and a balanced diet are key to mitigating potential risks associated with regular consumption of artificially sweetened beverages.

Conclusion

While offered as a sugar-free option, drinking cola zero every day poses potential health risks due to artificial sweeteners and acidity. Research indicates possible long-term issues affecting metabolic function and gut health, though more studies are needed. Replacing sugary drinks with zero-calorie options can offer short-term benefits for weight and blood sugar control. However, prioritizing water or other natural alternatives for daily hydration is the best approach for long-term health and minimizing potential drawbacks. Treat zero-calorie sodas as occasional indulgences, not daily necessities. Consult a healthcare professional for personalized advice and refer to resources like the U.S. FDA for information on sweetener safety.

Frequently Asked Questions

Yes, from a calorie and sugar perspective, Cola Zero is a better option than regular Coke, especially for those managing blood sugar or weight in the short term. However, it is not a 'healthy' drink and should still be consumed in moderation.

The relationship between diet soda and weight gain is complex. While zero-calorie drinks don't add calories, some studies suggest that artificial sweeteners can increase cravings for sweet foods, potentially leading to overeating and weight gain. Other studies show mixed or no definitive link.

No, Cola Zero has no nutritional value. It contains zero calories, sugar, fat, or protein. It serves only as a beverage without contributing any essential nutrients to your diet.

The main artificial sweeteners in Cola Zero (Coca-Cola Zero Sugar) are aspartame and acesulfame potassium (Ace-K). Both are FDA-approved, but their long-term effects are a subject of ongoing debate.

The phosphoric acid in Cola Zero can contribute to dental enamel erosion over time, increasing the risk of tooth decay. Excessive consumption has also been linked to potential kidney issues and lower bone density in some observational studies.

Yes, some research suggests that the artificial sweeteners in Cola Zero may alter the balance of bacteria in the gut microbiome. While the full clinical impact is still under investigation, these changes could potentially affect metabolic health.

A 12-ounce can of Cola Zero contains approximately 34mg of caffeine. This is less than a regular Coke but can still impact individuals who are sensitive to caffeine or consume it close to bedtime.