Sugar free drink mixes have become increasingly popular as more people aim to reduce their sugar intake. But are these no-calorie sweeteners actually a healthier option? Here is an in-depth look at the pros and cons of sugar free drink mixes.
What are sugar free drink mixes?
Sugar free drink mixes are powdered flavorings that are designed to be mixed with water to create flavored beverages. They contain artificial sweeteners instead of sugar to provide a sweet taste without the calories. Some common artificial sweeteners used in sugar free mixes include:
- Aspartame
- Sucralose
- Saccharin
- Acesulfame potassium
- Stevia
These sweeteners provide the sweetness intensity of sugar, but with minimal calories. Popular brands of sugar free drink mixes include Crystal Light, Propel Zero, Wyler’s Light, and store brands.
Pros of sugar free drink mixes
There are some potential benefits associated with choosing sugar free drink mixes over sugary drinks:
Lower calorie
One of the major pros of sugar free mixes is that they contain 0 grams of sugar and minimal calories, while regular sweetened drinks can pack in a lot of added sugar and calories. For example, a 12 oz can of regular soda contains around 40 grams of added sugar and 150 calories. In comparison, replacing that with a sugar free mix prepared with water cuts out those sugars and calories.
Helps reduce sugar intake
The American Heart Association recommends limiting added sugar intake to no more than 25 grams per day for women and 36 grams per day for men. Just one serving of a sugary drink could meet or exceed that recommended limit.
Using a sugar free flavored drink mix instead helps reduce overall sugar consumption, which is particularly beneficial for those looking to manage conditions like diabetes, heart disease, and obesity.
Wide variety of flavors
Sugar free drink mixes come in a multitude of different flavors, from fruity options like peach, strawberry lemonade, and orange tangerine to beverage-inspired varieties including coffee, iced tea, lemonade, and sports drinks. The variety allows people to replace nearly any high-calorie sugary drink with a lower calorie, sugar-free alternative.
Convenience
Sugar free drink mixes offer an easy way to flavor water on-the-go. The powdered mix can be tossed into a bag or stored in a desk drawer and then simply added to water whenever desired. This provides a convenient way to cut out high-sugar bottled beverages.
Cons of sugar free drink mixes
However, there are also some downsides associated with sugar free drink mixes that are important to consider:
Safety concerns over artificial sweeteners
Most sugar free mixes and sodas rely on artificial sweeteners rather than natural options like stevia. While regulatory bodies like the FDA have approved these artificial sweeteners, some recent studies have raised concerns over side effects tied to artificial sweetener consumption.
For example, a 2022 study found a link between consumption of artificial sweeteners and increased cardiovascular disease risk. Another study from 2020 connected artificial sweetener use to altered gut bacteria. More research is still needed, but these findings raise questions over the safety of regularly consuming artificial sweeteners.
Taste
Some people find the taste of artificial sweeteners unpleasant or notice a distinct aftertaste. There can also be a disconnect between the intensity of the sweetness and the lack of calories provided. Furthermore, while mixes come in a variety of flavors, some people find they taste less natural or appealing than sugary versions.
Nutritional content
While sugar free mixes cut out calories and sugar, they provide little other nutritional value. They lack the vitamins, minerals, fiber, and antioxidants that come from beverages like fruit juice and milk. So people who swap out more nutrient-rich drinks for sugar free mixes miss out on those additional benefits.
Diet soda effect
Research has shown that the use of artificial sweeteners does not reliably lead to weight loss. In fact, several studies have linked the intake of diet sodas and low-calorie sweetened drinks to increased body weight, metabolic syndrome, and other negative health effects. This may be because artificial sweeteners do not activate the food reward pathways in the same way as sugar and fail to satisfy cravings in the same way.
May increase sweet cravings
Regularly tasting something extremely sweet may increase desire for more sugary foods and drinks. Some studies have found heightened cravings and reward responses to sweet tastes after regularly consuming artificial sweeteners.
Tooth enamel damage
While sugar free mixes avoid the oral health issues related to sugar, the acidic nature of some mixes may still damage tooth enamel over time. Options like Crystal Light have a pH around 3.0, which is even more acidic than orange juice. Frequent exposure to acidic drinks raises the risk of dental erosion.
Impact on blood sugar
One major claimed benefit of sugar free mixes over sugary drinks is their lack of impact on blood sugar levels. But does the latest research back this up?
Short-term blood sugar response
In the short-term, numerous studies have shown that consuming artificial sweeteners does not directly spike blood glucose in the same way as sugar. A 2008 review published in Diabetes Care looked at the acute effects of various sweeteners on blood sugar levels. It concluded that artificial sweeteners have negligible effects on blood glucose and insulin levels immediately following consumption.
Long-term blood sugar control
However, some emerging research indicates artificial sweeteners may contribute to impaired blood sugar control when regularly consumed over longer periods of time. The same 2022 study that identified increased cardiovascular risk also found associations between artificial sweetener intake and increased hemoglobin A1C levels, a marker of blood sugar control over the past 2-3 months.
Other studies on long-term artificial sweetener use have produced mixed results. More research is still needed to determine if sugar free sweeteners directly affect blood sugar and diabetes risk over time when substituted for sugar on a regular basis.
Effect on weight loss
Another common reason people choose sugar free mixes is to reduce calorie intake to support weight loss or maintenance. But are artificially sweetened drinks an effective strategy for weight control?
Lower calorie than sugary drinks
There is no doubt that replacing a 200 calorie regular soda with a 0 calorie sugar free alternative slashes the number of liquid calories being consumed. Given that people generally do not compensate for those avoided calories by eating more later, this calorie reduction could feasibly lead to weight loss over time.
Limited direct evidence from clinical trials
However, results from controlled intervention trials examining the direct effects of artificial sweeteners on weight loss have been inconsistent. Some studies have found that substituting diet beverages for regular versions leads to modest weight loss over weeks or months. But other studies have found no difference in weight between users and non-users of artificial sweeteners.
Observational studies link to increased weight
Large observational studies have associated regular consumption of diet sodas and artificial sweeteners to increased body mass index, weight gain, obesity risk, and other metabolic changes. While they do not prove causation, these studies suggest artificial sweeteners may not be an effective weight loss tool for most people in real world conditions.
Appetite and fat storage effects
Some possible biological mechanisms explored by recent research could explain this disconnect between lower calorie intake but lack of expected weight loss. Studies in rats and mice indicate artificial sweeteners may increase food intake and appetite, alter gut bacteria, and affect fat storage and metabolic processes in ways that promote weight gain.
Recommendations for sugar free drink mix use
Based on the current evidence, here are some recommendations for how to incorporate sugar free drink mixes into your diet in a balanced way:
Occasional use
Enjoying sugar free mixes occasionally as a low-calorie alternative to sugary drinks is unlikely to pose risks for most healthy adults. Using them as a treat or temporary replacement can help reduce added sugar intake.
Avoid heavy daily use
Heavy daily consumption of any artificial sweeteners is probably best avoided until more long-term safety data is available. Those looking to lose weight should not rely on diet drinks as their main strategy.
Check labels for stevia-sweetened
Opting for mixes sweetened entirely with stevia may be a safer choice, since it is derived from a plant rather than artificial chemicals.
Rinse mouth after drinking
Quickly rinsing with water after consuming acidic sugar free drinks can help protect tooth enamel.
Don’t overcompensate with extra calories
Pay attention to overall calorie intake rather than assuming sugar free options automatically lead to weight loss. Compensating with higher calorie foods could undermine potential benefits.
Combine with improved whole diet
For better health and sustainable weight management, make sugar free mixes one component of an overall improved diet focused on whole, minimally processed foods rich in nutrients.
The bottom line
Sugar free drink mixes offer an appealing way to cut calories and added sugar compared to sugary beverages. But concerns remain over the safety of heavy artificial sweetener use, as well as their effectiveness for long-term weight control.
Occasionally enjoying sugar free mixes in moderation can be part of a healthy diet, but they should not be viewed as a health food or weight loss silver bullet. While helpful for reducing sugary drink intake, artificial sweeteners are no substitute for an overall healthy diet low in refined carbs and rich in whole foods.
Anyone who aims to use sugar free mixes should also be mindful of their overall eating patterns, calorie balance, snack choices, activity levels, and other components that truly drive effective weight management and wellbeing.
