Monster Zero Sugar is an energy drink that contains zero sugar and calories but provides energy from caffeine and other ingredients. It’s marketed as a healthier alternative to regular Monster Energy, but how bad is it really for you? Here are some quick answers before diving into the details:
Is Monster Zero Sugar bad for you?
Like other energy drinks, Monster Zero Sugar is high in caffeine and contains additional stimulants, so it should be consumed in moderation. Too much can lead to side effects like anxiety, insomnia, heart palpitations, and caffeine withdrawal. But in reasonable amounts, it’s not necessarily unhealthy.
Is it healthier than regular Monster?
Yes, Monster Zero Sugar has no sugar or calories, while regular Monster has 54g of sugar per can. This makes Zero Sugar a better choice for controlling calories and blood sugar. However, both drinks are highly caffeinated.
Is it safe to drink every day?
No, drinking Monster Zero Sugar or any energy drink daily is not recommended. The caffeine content can cause dependence and interfere with sleep when consumed regularly. It’s best to limit energy drinks to occasional use such as before an intense workout.
Caffeine Content in Monster Zero Sugar
The main active ingredient in Monster Zero Sugar is caffeine. Each 16 oz can contains 140 mg of caffeine, which is comparable to about 1-2 cups of coffee.
This amount of caffeine may cause side effects in some people, especially when consumed quickly. Side effects can include:
- Jitters, anxiety, nervousness
- Increased heart rate and blood pressure
- Headache, migraine
- Insomnia
- Gastrointestinal upset
- Caffeine withdrawal symptoms as it leaves the body
Consuming more than 400mg of caffeine per day is considered excessive and unsafe. People with heart conditions or anxiety disorders should exercise additional caution with caffeinated drinks.
Caffeine in Other Drinks for Comparison
| Beverage | Caffeine (mg) |
|---|---|
| Monster Zero Sugar (16 oz) | 140 |
| Regular coffee (8 oz) | 80-100 |
| Black tea (8 oz) | 25-48 |
| Green tea (8 oz) | 25-29 |
| Coca-cola (12 oz) | 34 |
| Red Bull (8.4 oz) | 80 |
Other Ingredients in Monster Zero Sugar
In addition to caffeine, Monster Zero Sugar contains other energy-boosting ingredients like:
- Taurine – an amino acid that acts as a neurotransmitter in the brain and supports athletic performance. Up to 3,000mg is considered safe per day.
- Guarana seed extract – contains caffeine and antioxidants. Up to 400mg caffeine from guarana is considered safe daily.
- Ginseng – an herbal extract thought to enhance focus and cognition. Safe in moderate doses.
- L-carnitine – an amino acid that may improve exercise endurance and recovery. Likely safe up to 2,000mg per day.
- B vitamins – including niacin, vitamin B6, B12, and others. Essential micronutrients, especially for energy production.
- Artificial sweeteners – sucralose and acesulfame potassium to provide zero-calorie sweetness. Considered safe by FDA in moderation.
While these ingredients may provide performance and energy benefits, very high intakes combined with caffeine may increase risk of side effects. Moderation is key.
Sugar and Calorie Content in Monster Zero Sugar
As the name implies, Monster Zero Sugar contains zero grams of sugar or calories. This makes it a better choice than regular Monster Energy, which has 54 grams of added sugar per 16 oz can.
The American Heart Association recommends limiting added sugar to no more than 25g (6 teaspoons) per day for women and 36g (9 teaspoons) for men. Just one can of regular Monster exceeds these limits.
High amounts of added sugars are linked to obesity, type 2 diabetes, heart disease, and other health problems. By avoiding sugar completely, Monster Zero Sugar eliminates these risks.
However, even without calories or sugar, Monster Zero Sugar is not a health drink. Its strong caffeine content should still limit it to occasional intake, rather than daily consumption.
Calories and Sugar in Monster Drink Varieties
| Beverage (16 oz) | Calories | Sugar (g) |
|---|---|---|
| Monster Zero Sugar | 0 | 0 |
| Monster Energy (regular) | 220 | 54 |
| Monster Lo-Carb | 10 | 2 |
| Monster Assault | 230 | 58 |
Long-Term Effects of Monster Zero Sugar
Because Monster Zero Sugar contains no calories or sugar, there are minimal long-term risks related to weight gain or blood sugar control. However, some potential long-term effects of heavy consumption may include:
- Caffeine dependence – Regular intake can cause reliance on caffeine for energy and focus
- Withdrawal symptoms – Headaches, fatigue, irritability when stopping caffeine
- Sleep disruption – Caffeine can impair sleep quality and duration
- Anxiety and restlessness – Too much caffeine may exacerbate anxiety disorders
- Cardiovascular effects – Possible increased heart rate and blood pressure over time
- Kidney problems – Linked to excessive caffeine and potentially taurine intakes
For most people consuming Monster Zero Sugar or any caffeinated drink moderately, serious long-term health risks are low. But regular heavy use can be problematic.
Is Monster Zero Sugar Keto-Friendly?
The ketogenic or “keto” diet emphasizes very low carb intake, typically less than 50g daily. With zero sugar and just 10 calories per can, Monster Zero Sugar can fit into a keto eating plan.
However, there are a few caveats for keto dieters considering this drink:
- Caffeine may impair ketosis and fat burning
- Artificial sweeteners may cause cravings for real sugar
- L-carnitine may temporarily raise blood ketone levels
Overall, Monster Zero Sugar won’t disrupt ketosis like a sugary soda would. But it provides little real nutritional value either. Water, unsweetened coffee, and tea remain the healthiest keto beverage options.
Better Keto-Friendly Drinks
- Water – Add lemon, lime, cucumber, or mint for flavor
- Unsweetened tea – Green, black, or herbal varieties
- Black coffee
- Unsweetened nut milk – Almond, coconut, cashew
- Bone broth – Beef, chicken, or veggie options
Does Monster Zero Sugar Hydrate You?
Monster Zero Sugar is not an effective sports drink or hydration option. The caffeine it contains may have a mild diuretic effect, causing fluid loss. And with zero carbohydrates or electrolytes, it does not adequately hydrate.
For proper hydration during exercise or outdoor activities, water and traditional sports drinks like Gatorade work better. They replace fluids, sugars, and electrolytes lost in sweat.
That said, Monster Zero Sugar can provide a stimulant effect alongside hydration sources. The caffeine may enhance athletic focus and endurance when paired with water. But water should remain the primary beverage.
Is Monster Zero Sugar Vegan?
Monster Energy does not make any claims about their drinks being vegan. Upon inspection of the ingredient labels, Monster Zero Sugar appears to be free of any animal-derived ingredients like dairy, eggs, or honey.
However, some vegans avoid artificial colors that may use shellac or carmine as their source. Monster Zero Sugar contains Red 40 Lake and Blue 1 Lake colors that are likely animal-derived.
Additionally, it’s important to note that Monster Beverage Company conducts animal testing to ensure product safety. For this reason, strict vegans may wish to avoid the product.
Is Monster Zero Sugar Gluten Free?
According to Monster Beverage, all of their products are considered gluten-free, including Monster Zero Sugar. The ingredients contain no wheat, barley, rye or other gluten-containing grains.
This makes Monster Zero Sugar a good drink option for anyone following a gluten-free diet, though it provides little real nutrition. Those with celiac disease or gluten sensitivity should still take any precautions to avoid cross-contamination.
Alternatives to Monster Zero Sugar
For those looking to avoid energy drinks but still want an occasional caffeine boost, here are some alternatives to consider:
- Black coffee or cold brew – Provides natural caffeine without additives
- Green tea – Lower in caffeine but packed with antioxidants
- Yerba mate tea – An energizing herbal tea
- Sparkling water with lime – Hydrating and refreshing
- Unsweetened iced tea – Avoid the sugar in sweet tea
- Low-sugar sports drinks – Provide electrolytes without excessive sugar
Avoiding energy drink side effects while still getting an occasional pick-me-up is possible with healthier beverage choices.
The Bottom Line
Overall, consuming Monster Zero Sugar instead of the high-sugar original Monster Energy is a smarter choice. With zero calories and sugar, it avoids those specific health risks.
However, Monster Zero Sugar still contains a very high amount of caffeine and other stimulants that may negatively impact health, especially in excess. Side effects like anxiety, insomnia, and heart palpitations are possible.
Monster Zero Sugar in moderation or as an occasional drink is likely fine for most healthy people. But daily consumption, or drinking large amounts is not recommended. Pregnant women, children, and those with heart conditions should exercise caution or avoid it.
While not as dangerous as the original, Monster Zero Sugar provides limited nutrition. Water, tea, coffee, and low-sugar drinks make for healthier caffeine sources long-term.
