Sugar free or diet sodas have become increasingly popular over the past few decades as more people aim to reduce their sugar and calorie intake. Many opt for diet colas, believing they offer a healthier, low-calorie alternative to regular soft drinks. But are sugar free colas really free of sugar and calories? Here we take a closer look at the ingredients, nutritional information, and health effects of diet cola.
What are the main ingredients in a can of diet cola?
Most diet sodas, including cola, are sweetened with artificial sweeteners rather than sugar. The most commonly used sweeteners in diet colas are:
- Aspartame – Brand names include Equal and NutraSweet
- Acesulfame potassium (Ace-K)
- Sucralose – Brand name Splenda
- Saccharin
- Stevia leaf extract
These artificial sweeteners provide the sweet taste of regular soda, but with minimal or no calories. In addition to artificial sweeteners, diet colas contain carbonated water, caramel color, phosphoric acid, natural flavors, caffeine, and potassium benzoate as a preservative. The exact ingredients and formulas vary between brands.
Does diet cola contain any sugar?
By definition, diet sodas contain minimal or no sugar. Under U.S. Food and Drug Administration (FDA) regulations, foods labeled as “sugar free” must contain less than 0.5 grams of sugars per serving. To be labeled “reduced sugar” or “low sugar”, products must contain at least 25% less sugar per serving compared to a regular version.
So while diet colas may contain trace amounts of sugar, likely less than 0.5 grams per 12 oz can, they are considered functionally sugar free according to FDA guidelines. The sweet taste instead comes from the artificial sweeteners.
How many calories are in a can of sugar free cola?
The number of calories in diet soda ranges from 0 to 5 calories per serving. Here is the calorie breakdown for some popular sugar free cola brands:
| Diet cola brand | Calories per 12 oz can |
|---|---|
| Coca-Cola Zero Sugar | 0 |
| Pepsi Zero Sugar | 0 |
| Diet Coke | 0 |
| Diet Pepsi | 0 |
| Diet RC Cola | 0 |
| Diet Dr Pepper | 0 |
| A&W Diet Root Beer | 5 |
So while not completely zero calories, diet colas contain negligible calories – around 1% or less of a standard 2,000 calorie diet.
Are there any nutrients in diet cola?
Diet colas provide virtually no nutritional value other than caffeine. Here is the nutrient breakdown for a 12 oz can of Diet Coke, which is representative of most diet sodas:
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Fat | 0 g | 0% |
| Sodium | 40 mg | 2% |
| Total Carbohydrate | 0 g | 0% |
| Protein | 0 g | 0% |
| Caffeine | 46 mg | N/A |
As you can see, diet colas provide no significant macronutrients, vitamins or minerals. The only ingredient with any nutritional value is caffeine. So people choosing diet sodas for health reasons would be better off getting their nutrients from other foods and drinks.
Are sugar free colas healthy?
While sugar free colas are very low in sugar and calories, there is ongoing debate around whether they promote health or not. Here we look at some of the key considerations.
Weight loss
Substituting diet cola for regular can reduce calorie intake, which may aid weight loss. However, some research suggests artificial sweeteners can increase appetite, food intake and risk of obesity. The evidence is mixed, with more research needed on long-term weight management. For weight loss, reducing all sweetened beverages and focusing on healthy eating is recommended.
Diabetes
Diet soda has been linked to improved blood sugar control and insulin sensitivity compared to regular soda. But studies looking at diabetes risk have been inconclusive. While diet drinks may be a better option than full sugar, water and unsweetened teas are healthier choices.
Heart health
Artificial sweeteners in diet drinks were previously implicated in increasing the risk of heart disease and stroke. However, newer studies have found no clear evidence that non-sugar sweeteners increase cardiovascular disease risk. More research is needed on specific sweeteners and long-term cardiovascular outcomes.
Bone health
There is evidence linking diet cola consumption to lower bone mineral density and increased fracture risk, thought to be due to the phosphoric acid content. Caffeine intake from colas may also negatively impact calcium levels. Moderate intake does not appear to affect bones, but heavy diet soda consumption may pose risks.
Dental health
While diet colas do not contain sugar, the acidity can still erode tooth enamel over time. Flavor additives may also increase bacteria growth. Diet colas are tooth-friendly compared to regular, but water is the optimal choice for dental health. Using a straw and limiting contact time with teeth can help mitigate risks.
Gut health
Artificial sweeteners have been linked to changes in gut bacteria and inflammation. Saccharin may alter gut microbiota and sucralose can thin intestinal lining. More research is needed, but gut changes from sweeteners may impact disease risk.
Are there any health risks from drinking diet cola?
Most health authorities consider artificially sweetened beverages safe for consumption in moderation as part of an overall healthy diet. However, there are some potential health risks to consider:
Cancer
Older studies linked saccharin with bladder cancer in rats. However this was not seen in humans. Both the National Cancer Institute and American Cancer Society have concluded there is no clear evidence that artificial sweeteners increase cancer risk in people.
Stroke
A 2019 study found drinking 2+ diet drinks daily was associated with an increased risk of stroke and heart disease. But this type of observational study cannot prove causation. Overall, evidence linking stroke and diet soda is weak.
Kidney function
One study linked diet soda intake with a decline in kidney function. However this was only seen in women and with well-above moderate consumption. For healthy individuals, diet colas appear safe for kidneys in moderation. Those with existing kidney impairment should be cautious.
Dementia
There are concerns that artificial sweeteners may increase the risk of dementia, including Alzheimer’s disease. However, reviews of evidence have been inconclusive. More longitudinal research is required to determine relationships between consumption and brain health.
Nutrient imbalance
Excessive intake of diet sodas could potentially displace healthier drink options from the diet. Research suggests heavier consumers have poorer diet quality overall. Enjoying cola in moderation as part of a balanced diet is recommended.
Do diet colas help you lose weight?
While substituting diet drinks for regular can reduce calorie intake, their impact on long-term weight loss is debatable:
- Some studies show benefits – Diet soda drinkers have been found to lose more weight than non-diet soda drinkers in low calorie diet trials.
- But other research shows no effects or even increased obesity risk in diet soda drinkers compared to non-consumers. Appetite changes may counteract the lower calories.
- For weight loss, focusing on food rather than beverages appears more effective. Reducing all sweetened drinks and sticking to healthy eating patterns provides better results.
Moderation is key – diet sodas can be an occasional treat for those watching their weight, but relying on them too heavily could backfire. Water, unsweetened coffee and tea are healthier choices.
Do diet sodas actually hydrate you?
While diet colas quench thirst, they are not as hydrating as water due to their osmolality, acidity, and lack of electrolytes:
- Diet colas have lower osmolality than regular (less particles dissolved per weight) but still higher than plain water.
- The phosphoric acid content gives soda a pH between 2.5 to 4.0, more acidic than the neutral pH of water.
- Water contains electrolytes like sodium, potassium and chloride which aid hydration. Diet cola does not.
So while an occasional diet cola can help you meet fluid needs, for maximal hydration water or electrolyte-containing beverages like coconut water and milk are superior choices. But in moderation, diet sodas can provide hydration.
Do any diet colas use natural sweeteners?
Most diet colas are sweetened with artificial sweeteners. However, some brands offer varieties sweetened with the natural leaf extract stevia, a plant-based, zero calorie sweetener:
- Pepsi Zero Sugar – released Pepsi Zero Sugar with stevia in 2016
- Coca-Cola – launched Coca-Cola Zero Sugar with stevia in 2017
- Zevia – makes a stevia-sweetened cola style soda
- Virgil’s – offers a line of stevia-sweetened sodas including diet root beer and diet cream soda
However, these natural diet sodas are still highly acidic drinks with little nutritional value. While potentially a slightly better option than artificial sweeteners, moderation is still advised.
The pros and cons of stevia-sweetened soda:
| Pros | Cons |
|---|---|
| Derived from natural stevia leaf extract | Highly processed into pure steviol glycosides |
| Zero calories | High acidity can damage teeth and bones |
| No evidence of health risks | May alter taste preferences away from naturally sweet foods |
| May aid weight loss when substituting for regular soda | Provides no nutrition beyond caffeine |
| Less aftertaste than artificial sweeteners | Long-term effects need more research |
Conclusion
Sugar free colas have minimal calories and sugar compared to regular full sugar soda. While very low in nutrients, the use of artificial sweeteners eliminates most of the calories. This allows diet cola to provide the carbonated, sweet, caffeinated experience people love while reducing some of the health issues like weight gain and blood sugar spikes.
However, questions remain around the long-term impact of artificial sweeteners on health. While generally recognized as safe by regulatory bodies, some studies have linked them to negative effects like gut bacteria changes and increased risk of stroke. While occasional diet soda is fine for most healthy people, relying on it too heavily could potentially cause harm – the dose makes the poison. Moderation is key.
When it comes to weight loss, plain water, unsweetened coffee and tea are smarter choices than diet cola. And for health, nothing beats staying hydrated with regular water. But as an occasional treat, a diet cola can provide the fizzy experience many crave without excess calories and sugar. Just don’t mistake it for a health drink. When consumed in sensible amounts as part of an overall balanced diet, diet soda can be a delicious option for those looking to avoid the pitfalls of sugary regular soda.
