Is Coke Zero Bad for You?

Q: Is there really no sugar in Coke Zero?

Yes , Coke Zero contains no added sugar or calories at all but makes use of sweeteners like aspartame and acesulfame potassium, which mimic the sweetness of sugar and make the drink taste sweet. Yes , Coke Zero contains no added sugar or calories at all but makes use of sweeteners like aspartame and acesulfame potassium, which mimic the sweetness of sugar and make the drink taste sweet.

Updated by Amy Brangwyn •

Updated on September 13, 2024

•

Fact checked by Sandra Vigelienė, BSc

Is Coke Zero Bad for You — Image by Steve Cukrov via Shutterstock

Coke Zero, which is now branded as Coca-Cola Zero Sugar, is a diet soda chosen by many people who want the taste of Coca-Cola without added sugar and high calories. But is Coke Zero bad for you?

There’s a debate among those who are curious about the actual proposed benefits of switching to diet cola beverages, including Coke Zero, which centers around the use of artificial sweeteners like aspartame and acesulfame potassium, and whether those additives might pose potential health risks.

In this article, we'll take a deep look into the ingredients of Coke Zero and whether it can truly be considered a healthy choice for those looking to avoid sugary sodas.

What is Coke Zero?

Marketed as a healthier alternative to regular Coca-Cola for those who want to minimize their sugar intake, Coke Zero is a sugar-free and calorie-free version of the famous soda. Instead of sugar, it includes artificial sweeteners such as aspartame and acesulfame potassium (Ace K), which mimic the sweet taste of classic Coke without the added calories or high fructose corn syrup often found in traditional sodas.

While Coke Zero has a widespread fan base, there are still many persistent questions about its ingredients and the potential health risks they may pose, especially with regard to artificial sweeteners and other additives like caramel color, phosphoric acid, and potassium benzoate.

Is Coke Zero bad for you?

For anyone looking to optimize their health and well-being, asking questions about what’s actually in our food and drink becomes a crucial aspect in determining whether our produce choices are beneficial to health or not. Let’s explore the ingredients of Coke Zero and the science-backed evidence surrounding how they may affect our bodies.

Artificial sweeteners

The primary artificial sweeteners in Coke Zero are aspartame and acesulfame potassium (Ace K). They are sugar substitutes that allow the drink to retain its sweet taste without the use of added sugars.

The FDA has approved both aspartame and Ace K as safe for human consumption, but the debate about their long-term safety is still very much ongoing.

This 2021 narrative review of the current research into the safety of aspartame highlights some concerning studies into areas of health such as obesity, type 2 diabetes mellitus, genotoxicity, allergies, and the effects of aspartame on children and fetuses. The authors note that there is a need for continued research and more robust scientific examination into the effects of the sweetener, given that it is used so widely as a sugar alternative.

The findings from another large-scale prospective cohort study conducted in 2022 and published in the British Medical Journal (BMJ) suggested a potential direct link between high artificial sweetener intake and increased cardiovascular disease risk, particularly with aspartame, acesulfame potassium, and sucralose. The study authors conclude that "[a]rtificial sweeteners are present in thousands of food and beverage brands worldwide, however they remain a controversial topic and are currently being re-evaluated by the European Food Safety Authority, the World Health Organization, and other health agencies."

Phosphoric acid

Coke Zero contains phosphoric acid, which is an ingredient found in many carbonated beverages and is used to add acidity, enhance flavor, and act as a preservative. However, according to this 2017 study into the effects of phosphorus products on tooth decay, there was a correlation between calorie-adjusted phosphorus intake and tooth caries.

Diabetes risk

Despite the fact that Coke Zero is sugar-free, there is some concern in the scientific world about a possible link between diet sodas and an increased risk of developing type 2 diabetes.

This 2021 meta-analysis of 34 studies looking into the effects of sugar-sweetened (SSBs) and artificially sweetened beverages (ASBs) concluded that there is an indication that increased consumption of SSBs and ASBs is associated with the risk of T2D, CVDs, and all-cause mortality.

However, it’s important to recognize that despite this link, researchers are still unclear of the exact mechanism that may be behind this association and advise that further research is needed to establish a firm connection. Even so, it’s advisable to exercise caution when it comes to these kinds of beverages, especially if you are concerned about your long-term health.

Tooth decay

Like many other sodas, Coke Zero is acidic, which may contribute to tooth decay if consumed regularly over a longer period of time. The carbonation and phosphoric acid may wear down tooth enamel with prolonged consumption, potentially leading to an increased risk of developing cavities.

Generally speaking, drinking Coke Zero on occasion is unlikely to cause a significant impact on your teeth, but regular use may impact your dental health over time.

Is Coke Zero healthier than regular soda?

On the surface, Coke Zero, with its zero-calorie, zero-sugar profile, would appear to be a better choice than regular Coke, which is loaded with added sugar and high-fructose corn syrup.

However, we cannot lose sight of the fact that Coke Zero is still a highly processed beverage filled with artificial sweeteners and flavorings. In comparison to beverages more beneficial to health, such as water, natural fruit juices, or teas, the ingredient list of this particular diet soda is negligible.

While the taste of Coca-Cola can be almost addictive for some people, we have to ask ourselves if regular consumption is really worth it, considering the potential risks associated with sugar-sweetened and artificially sweetened beverages.

Alternatives to Coke Zero and other diet sodas

For those of you who are looking to reduce your intake of Coke Zero but don’t want to compromise on taste, there are several alternatives that still offer a satisfying flavor and drink experience without the potential downsides.

Seltzer water. Gives you the satisfaction of soft drinks but without the added sugar or artificial sweeteners.
Unsweetened tea. A great beverage, with options for different flavors and types including black tea, herbal tea, and green tea. They often contain antioxidants and small amounts of other essential vitamins and minerals.
Infused water. Water doesn’t have to be boring — you can try adding slices of lemon, lime, or berries to create a refreshing drink with delicious natural flavors.
Zevia. If you still crave that cola taste, Zevia is a natural soda brand that offers an alternative to Coke Zero and other traditional sodas without the use of artificial additives or preservatives.

Final thoughts on Coke Zero

The questions surrounding ingredients such as artificial sweeteners and phosphoric acid and the potential long-term health risks mean it’s important to consume drinks like Diet Coke and Coke Zero in moderation and with an element of caution.

However, while we can acknowledge that excessive consumption of sodas does come with some potential health considerations, it’s important not to demonize them.

For those of us who are health conscious and also like flavor in our drinks, opting for teas, fruit-enhanced waters, or natural alternatives may be a better approach for maintaining overall health and minimizing exposure to the food additives and chemicals that are found in Coke Zero.

FAQ

How much Coke Zero is safe per day?

The FDA has approved the artificial sweeteners in Coke Zero as safe when consumed within recommended limits. Occasional consumption, up to one can per day, is generally considered safe, but it’s always best to practice moderation and look for potentially healthier alternatives.

Which Coke is the healthiest?

This is a difficult question to answer because, on the surface, it seems like zero sugar and zero calories make Coke Zero healthier than regular Coca-Cola. However, given the continued debate about artificial sweeteners, if health is your main concern, you may be better off looking for a natural cola alternative.

Is there really no sugar in Coke Zero?

Yes, Coke Zero contains no added sugar or calories at all but makes use of sweeteners like aspartame and acesulfame potassium, which mimic the sweetness of sugar and make the drink taste sweet.

Is Coke Zero fattening?

Coke Zero couldn’t be considered to be fattening, as it doesn’t contain any calories at all. However, there is a debate in the scientific community as to whether sweeteners interfere with the gut microbiome and appetite regulation. If your main concern is weight loss, it’s best to speak with a registered dietician who can advise you on the best way to eat to reach your goals.

Coke Zero is a zero-sugar, zero-calorie alternative to regular Coca-Cola but contains artificial sweeteners and food additives to maintain the classic cola flavor.
The long-term health effects of diet sodas, including Coke Zero, remain unclear.
Healthier alternatives to sugary or diet sodas include seltzer water, unsweetened teas, and fruit-infused water.
Remember that moderation is essential when consuming any type of diet soda.