Is it true that zero sugar soda is bad for you?

December 2, 2025 •

4 min read

While many people switch to zero-sugar soda to cut calories, a 2025 study found a 60% increased risk of metabolic dysfunction-associated steatotic liver disease (MASLD) for those with a high intake of diet drinks. The question of whether zero sugar soda is bad for you is more complex than it appears, involving a careful look at artificial sweeteners and their effects on the body.

Quick Summary

This article explores the health impacts of zero-sugar sodas, delving into the potential risks of artificial sweeteners like aspartame and acesulfame potassium. It examines effects on metabolism, weight management, gut microbiome, and dental health, comparing them to regular soda and suggesting healthier alternatives.

Key Points

Artificial Sweeteners Have Potential Risks: Zero-sugar sodas contain artificial sweeteners like aspartame and acesulfame potassium, which are linked to potential health issues, despite being FDA-approved in moderate amounts.
Weight Gain is Possible: Contrary to their low-calorie nature, zero-sugar sodas may contribute to weight gain by altering taste perception, confusing the body's metabolic signals, and increasing cravings for other sweet foods.
Gut Health Can Be Disrupted: Some research suggests artificial sweeteners can negatively alter the gut microbiome, which may lead to metabolic dysfunction and inflammation.
Dental Erosion Is a Concern: The high acidity of zero-sugar sodas, from ingredients like phosphoric and citric acid, can erode tooth enamel and lead to dental problems, similar to regular soda.
Cardiovascular and Diabetes Risks are Associated: Observational studies have found correlations between regular diet soda consumption and an increased risk of type 2 diabetes and cardiovascular issues, though more research is needed to establish causality.
Healthier Alternatives Exist: Water, infused water, unsweetened teas, and sparkling water are superior, truly healthy alternatives that provide hydration without the risks associated with artificial sweeteners and acidity.

The artificial sweetener dilemma

Zero-sugar sodas and their diet counterparts rely on artificial sweeteners to achieve their sweet taste without the calories of sugar. Common examples include aspartame, sucralose, and acesulfame potassium (Ace-K). While regulatory bodies like the FDA consider these safe in moderation, growing research points to potential health concerns linked to their regular consumption. The intensity of these sweeteners, which can be hundreds of times sweeter than sugar, may play a significant role in how our body and brain react.

Artificial sweeteners and weight management

It seems counterintuitive that a zero-calorie drink could be associated with weight gain, but several observational studies have found a correlation between consuming diet soda and an increased risk of obesity and metabolic syndrome. There are several theories explaining this phenomenon:

Altered taste perception: The intense sweetness can desensitize your taste buds, making naturally sweet foods like fruit less appealing. This may increase cravings for highly sweet items, leading to higher overall calorie consumption.
Confused metabolism: When you taste something sweet, your body prepares for a caloric load by releasing insulin. When the calories don't arrive, this metabolic confusion might disrupt hunger signals and increase cravings.
Psychological effects: The perception of having 'saved' calories by drinking diet soda can lead to compensatory eating, causing people to consume more calories from other foods.

Impact on gut and metabolic health

Emerging evidence highlights the potential adverse effects of artificial sweeteners on the gut microbiome, the community of bacteria living in your digestive tract. Some studies have found that artificial sweeteners can alter the balance of gut bacteria, which is crucial for overall health. This disruption is linked to reduced blood sugar control and increased inflammation, potentially contributing to metabolic issues.

Diabetes and heart disease risks

For individuals concerned with managing blood sugar, zero-sugar soda might seem like a safe choice. However, research findings are mixed. While diet soda does not directly spike blood sugar like regular soda, some studies suggest that artificial sweeteners could potentially decrease insulin sensitivity over time. Observational studies have also linked regular consumption of artificially sweetened beverages to an increased risk of type 2 diabetes and cardiovascular problems, including heart attacks and strokes.

A closer look at dental effects

Despite being sugar-free, diet and zero-sugar sodas are far from harmless to your teeth. These beverages are highly acidic, containing ingredients like citric and phosphoric acid. This high acidity can erode tooth enamel over time, leading to:

Increased tooth sensitivity
Discoloration
Higher risk of cavities

The constant sipping of these acidic drinks is particularly harmful, as it exposes your teeth to prolonged acid attacks. While the risk of cavities from sugar-loving bacteria is eliminated, the risk of acid erosion remains a significant concern.

Comparison: Zero Sugar vs. Regular Soda


Feature	Zero Sugar Soda	Regular Soda	Verdict
Calories	Zero or very low	High	Zero-sugar wins for calorie control.
Sugar Content	None (uses artificial sweeteners)	High (e.g., high fructose corn syrup)	Zero-sugar wins for avoiding added sugars.
Impact on Weight	Mixed evidence; some observational studies link to weight gain due to metabolic confusion and cravings.	Strongly linked to obesity and weight gain due to high sugar and calorie content.	Zero-sugar is less harmful but not necessarily helpful for weight loss.
Dental Impact	High acidity leads to enamel erosion.	High sugar feeds bacteria leading to cavities; high acidity also causes erosion.	Both are detrimental; zero-sugar poses less risk from cavities but equal risk from acid.
Cardiovascular Risk	Observational studies link to increased risk of heart disease and stroke.	Strong link to increased risk of heart disease.	Both are associated with cardiovascular risk.
Nutritional Value	None	None	Both offer empty calories or no calories with no nutritional benefit.

Healthier beverage alternatives

To avoid the potential risks of both regular and zero-sugar sodas, consider healthier and more nutritious beverage alternatives.

Water: The best option for hydration, plain water is calorie-free, sugar-free, and non-acidic.
Naturally Flavored Water: Add slices of fruit (lemon, cucumber, berries) or herbs (mint, basil) to water for a hint of flavor without artificial ingredients.
Unsweetened Tea (iced or hot): Provides antioxidants and comes in a wide variety of flavors. Caffeinated options can also provide an energy boost.
Sparkling Water with a splash of juice: Provides fizz and flavor with more control over sugar content. Brands like Spindrift use real fruit juice.
Kombucha: Fermented tea with gut-friendly probiotics, although sugar content can vary. Opt for brands with low sugar or consider Humm Zero Sugar Kombucha for a completely sugar-free option.
Infused Water: Water enhancers like MiO or Waterdrop can add flavor with controlled ingredients, though some contain artificial sweeteners.

Conclusion: The complexity of zero-sugar soda

While zero-sugar soda seems like a simple, healthy alternative, the answer to whether it is truly bad for you is nuanced. While it successfully removes the immediate calorie load of sugar, it introduces a new set of potential concerns related to artificial sweeteners. Research suggests these can impact weight management through altered cravings, negatively affect gut and metabolic health, and cause significant dental erosion due to high acidity. Ultimately, zero-sugar soda is a marginal improvement over its regular counterpart, but for optimal health, it is best enjoyed in moderation. The healthiest and safest choice remains water and other genuinely healthy alternatives.

Additional resources

For more information on the health effects of artificial sweeteners, consult authoritative sources like the World Health Organization and medical institutions like the Cleveland Clinic. It is always wise to consult a healthcare professional for personalized dietary advice.

Frequently Asked Questions

In some ways, yes, as it has no added sugar or calories from sugar, which is a major factor in weight gain and other health issues. However, zero-sugar soda contains artificial sweeteners and is highly acidic, which comes with its own set of potential risks, including metabolic confusion, altered gut health, and dental erosion.

While the World Health Organization's International Agency for Research on Cancer classified aspartame (a common artificial sweetener) as 'possibly carcinogenic to humans' based on limited evidence, most regulatory bodies have stated that artificial sweeteners are safe when consumed within acceptable daily limits. More definitive research is needed.

Some observational studies have found a link between diet soda and weight gain, possibly because artificial sweeteners can confuse the body's response to sweetness, leading to increased cravings and a higher intake of other calorie-dense foods. However, findings are mixed and some studies show it can aid weight loss.

Zero-sugar soda is highly acidic due to ingredients like citric and phosphoric acid. This acidity can erode tooth enamel, leading to increased sensitivity and a higher risk of cavities, even though it doesn't contain sugar.

Some studies suggest that artificial sweeteners in zero-sugar sodas can alter the balance of bacteria in the gut microbiome. The long-term consequences of this on gut health and metabolism are still being researched.

Observational studies have shown a link between regular consumption of artificially sweetened drinks and an increased risk of cardiovascular problems like heart attacks and strokes, particularly in older women. More research is needed to determine the specific causes.

Healthier alternatives include water, water infused with natural fruits or herbs, unsweetened tea, sparkling water, or probiotic drinks like kombucha with low sugar content.