What is the sweetener in zero sugar drinks? A Comprehensive Guide to Sweetener Options

October 13, 2025 •

5 min read

According to the World Health Organization, there may be potential undesirable effects from the long-term use of non-sugar sweeteners. So, what is the sweetener in zero sugar drinks, and what should you know about the various options? This guide explores the most common zero-calorie sweeteners used in beverages today, their properties, and their potential effects on your health.

Quick Summary

Zero sugar drinks use a variety of high-intensity sweeteners, both artificial and natural, to replicate sugar's taste with minimal or no calories. Common examples include sucralose, aspartame, stevia, monk fruit, and erythritol, which are sometimes blended to achieve a desired flavor profile.

Key Points

Variety of Sweeteners: Zero sugar drinks use a combination of different artificial and natural sweeteners, such as aspartame, sucralose, stevia, and monk fruit, to achieve a rounded taste.
Calorie and Sugar Reduction: High-intensity sweeteners provide sweetness with minimal or zero calories and don't significantly raise blood sugar, making them useful for weight management and for people with diabetes.
Blends for Better Taste: Manufacturers often blend multiple sweeteners to create a more sugar-like flavor and mask any metallic or bitter aftertastes that individual sweeteners might have.
Gut Health Considerations: Some studies suggest that certain non-nutritive sweeteners can alter the balance of gut bacteria, potentially impacting metabolic health over time.
Ongoing Research and Regulation: While regulatory bodies like the FDA consider approved sweeteners safe within Acceptable Daily Intake (ADI) levels, research on their long-term health effects, including metabolic and carcinogenic concerns, is ongoing.
Not a Nutritional Replacement: Zero-sugar drinks lack the nutritional value of healthier alternatives like water, fruit-infused water, or milk, and should be consumed in moderation as part of a balanced diet.

Demystifying Zero-Calorie Sweeteners

Zero sugar and diet drinks are a popular choice for those looking to reduce their calorie and sugar intake. However, the sweet taste they provide comes from a range of ingredients that behave differently in the body compared to regular sugar. The most common sweeteners are often hundreds of times sweeter than sucrose (table sugar), so only tiny amounts are needed. This low usage contributes a negligible number of calories, allowing them to be labeled as 'zero calorie'. These substances work by binding to the sweetness receptors on your tongue, tricking your brain into tasting sweetness without the subsequent caloric load.

The Cast of Common Zero-Sugar Sweeteners

Zero-sugar drink manufacturers don't rely on a single ingredient. Often, they combine several sweeteners to achieve a taste that is more rounded and similar to sugar, masking any potential bitter aftertaste. The following are some of the most frequently used sweeteners you'll find on ingredient labels:

Artificial Sweeteners (High-Intensity)

Aspartame: Composed of two amino acids (aspartic acid and phenylalanine), aspartame is roughly 200 times sweeter than sugar. It is not heat-stable, so it is typically used in beverages and other cold products. Individuals with the rare genetic disorder phenylketonuria (PKU) must avoid it.
Sucralose: Marketed under the brand name Splenda, sucralose is a modified sugar molecule that is not metabolized by the body. It is about 600 times sweeter than sugar and is heat-stable, making it suitable for baking and cooking, in addition to drinks.
Acesulfame Potassium (Ace-K): A calorie-free sweetener that is around 200 times sweeter than sugar and is often blended with other sweeteners to reduce a bitter aftertaste. It is heat-stable and commonly found in diet sodas.
Saccharin: One of the oldest artificial sweeteners, saccharin is 200-700 times sweeter than sugar. It is heat-stable but can have a metallic aftertaste at higher concentrations.

Natural Sweeteners (Derived from Plants)

Stevia: Extracted from the leaves of the Stevia rebaudiana plant, purified stevia leaf extracts are 200–400 times sweeter than sugar and contain zero calories. Some may find it has a licorice-like aftertaste, though this varies between brands.
Monk Fruit (Luo Han Guo): This sweetener comes from an extract of the monk fruit, and is 150–300 times sweeter than sugar. It is a natural option with no calories and is growing in popularity.
Allulose: A rare sugar found in small quantities in wheat, figs, and raisins. Allulose is about 70% as sweet as sugar and provides very few calories, as the body doesn't absorb it well.

Sugar Alcohols

Erythritol: Found naturally in some fruits, erythritol is often used in zero-sugar products. It has a mild sweetness, contains very few calories, and is less likely to cause digestive issues than other sugar alcohols when consumed in moderation.

Comparison of Common Zero-Sugar Sweeteners


Feature	Aspartame	Sucralose	Stevia	Erythritol
Type	Artificial	Artificial	Natural	Sugar Alcohol
Sweetness	200x sweeter than sugar	600x sweeter than sugar	200-400x sweeter than sugar	60-70% as sweet as sugar
Calories	Minimal (nutritive, but used in tiny amounts)	Zero	Zero	Minimal
Taste Profile	Very similar to sugar, no aftertaste	Similar to sugar, no aftertaste	Plant-derived, can have a licorice aftertaste	Mild sweetness, cooling effect
Common Use	Diet sodas, sugar-free chewing gum	Diet beverages, baking, packaged foods	Beverages, baked goods, sugar substitutes	"Sugar-free" candies, gums, baked goods
Health Consideration	Contains phenylalanine (issue for PKU)	Non-caloric, can alter gut microbiome	Purified extracts are FDA-approved	Can cause digestive discomfort in large amounts

Benefits and Health Considerations

Choosing zero-sugar beverages can help reduce overall calorie and sugar intake, which is beneficial for weight management, controlling blood glucose levels, and reducing the risk of dental decay. For people with diabetes, these sweeteners can satisfy cravings for sweetness without causing blood sugar spikes, a key benefit mentioned by the Mayo Clinic. However, experts caution against viewing them as a silver bullet for weight loss or a direct replacement for healthy dietary practices.

Potential Risks and Concerns

Altered Gut Microbiome: Research has shown that artificial sweeteners like saccharin and sucralose can alter the balance of bacteria in the gut, which may impact metabolic health.
Increased Cravings: Some evidence suggests that stimulating sweet taste receptors without the expected caloric reward could disrupt hunger cues and lead to increased cravings for sweet, calorie-dense foods.
Metabolic Effects: Long-term use has been associated with increased risks of metabolic syndrome, Type 2 diabetes, and cardiovascular diseases, though many studies are observational and cannot prove causation. For instance, a recent WHO review highlighted a potential link between long-term use of non-sugar sweeteners and increased risk of Type 2 diabetes and cardiovascular disease.
Carcinogen Concerns: In July 2023, the International Agency for Research on Cancer (IARC) classified aspartame as "possibly carcinogenic to humans" (Group 2B). However, this classification indicates limited evidence, and the Joint Expert Committee on Food Additives (JECFA) reaffirmed that the acceptable daily intake is still safe.

The FDA's Perspective and Acceptable Daily Intake

Regulatory bodies like the U.S. Food and Drug Administration (FDA) have approved several non-nutritive sweeteners as safe for consumption within established acceptable daily intake (ADI) levels. The ADI is the amount that can be consumed safely every day over a lifetime. It is important to note that the ADI is set very conservatively, and most people consume far less than the recommended limit. The FDA has evaluated extensive safety studies and continues to monitor scientific research on these additives.

Conclusion

While zero-sugar drinks use a variety of artificial, natural, and alcohol-based sweeteners to achieve their sweet taste, they are not a uniform product. The specific sweetener or blend used can influence the flavor profile and may carry different health considerations. For individuals looking to reduce sugar intake, these options can be a tool. However, it's crucial to consider the broader context of your diet. Experts recommend prioritizing healthy, nutrient-dense drinks like water and unsweetened tea, and using zero-sugar beverages in moderation. Given the ongoing research, staying informed and not relying solely on zero-calorie options is a prudent approach to a balanced diet and overall well-being. For more information, you can consult the official FDA guidelines on these ingredients.

Frequently Asked Questions

No, zero sugar drinks use a mix of artificial and natural high-intensity sweeteners. Artificial options include sucralose and aspartame, while natural choices are often derived from plants like stevia and monk fruit.

No, manufacturers use different sweeteners or blends depending on the specific product and desired taste profile. For example, some drinks might use a combination of aspartame and Ace-K, while others feature stevia.

Most high-intensity sweeteners do not directly affect blood sugar levels because they are not metabolized in the same way as sugar. However, some long-term studies suggest a potential subtle impact on insulin sensitivity.

Many people choose natural, plant-derived sweeteners like stevia or monk fruit because they prefer ingredients that are less processed. However, these are still highly purified extracts and can have unique aftertastes.

While many approved sweeteners like aspartame are considered safe during pregnancy within ADI guidelines, some health professionals advise caution with artificial sweeteners due to conflicting research and lack of long-term data. It is always best to consult a doctor.

Substituting high-sugar beverages with zero-sugar versions can reduce calorie intake. However, some studies suggest they may increase appetite or cravings, and experts caution against relying on them as a primary weight loss strategy.

The ADI is the amount of a substance, such as a sweetener, that is considered safe to consume every day over a person's lifetime without significant health risk. It is established by regulatory bodies like the FDA and WHO.

Yes, some sweeteners, such as saccharin and sucralose, have been shown to alter the composition of the gut microbiota in some studies. This alteration may be linked to metabolic health, though more research is needed.