Coke, Diet Coke, and Sprite: Dissecting the Differences in a World of Soda

In today's health-conscious society, many people are paying close attention to their caloric intake, especially from sugary drinks. This has led to a surge in the popularity of diet sodas as alternatives to their regular counterparts. This article aims to explore the differences between Coke, Diet Coke, and Sprite, examining their ingredients, potential health effects, and taste profiles to help you make informed choices about your beverage consumption.

The Rise of Diet Soda: A Response to Calorie Concerns

With increased awareness of caloric intake throughout the United States, many have shifted their attention to liquid calories. Diet soda will contain similar ingredients to its regular counterparts, with the primary exception being that they contain sugar substitutes.

Decoding Diet Soda: Ingredients and Sweeteners

Diet sodas are essentially a mixture of carbonated water, artificial or natural sweeteners, colors, flavors, and other food additives. They usually have very few to no calories and no significant nutrition. For example, one 12-ounce (354-mL) can of Diet Coke contains no calories, sugar, fat, or protein and 40 mg of sodium (1). However, not all sodas that use artificial sweeteners are low in calories or sugar-free. Some use sugar and sweetener together. For example, one can of Coca-Cola Life, which contains the natural sweetener stevia, contains 90 calories and 24 grams of sugar (2).

While recipes differ from brand to brand, some common ingredients in diet soda include:

• Carbonated water: While sparkling water can occur in nature, most sodas are made by dissolving carbon dioxide into water under pressure (4).
• Sweeteners: These include common artificial sweeteners, such as aspartame, saccharin, sucralose, or an herbal sweetener like stevia, which are 200-13,000 times sweeter than regular sugar (4, 5). Common sugar substitutes used in diet soda include aspartame, acesulfame potassium, sucralose, and stevia.
• Acids: Certain acids, such as citric, malic, and phosphoric acid, are used to add tartness to soda drinks. They’re also linked to tooth enamel erosion (4).
• Colors: The most commonly used colors are carotenoids, anthocyanins, and caramels (4).
• Flavors: Many different kinds of natural juices or artificial flavors are used in diet soda, including fruits, berries, herbs, and cola (4).
• Preservatives: These help diet sodas last longer on the supermarket shelf. A commonly used preservative is potassium benzoate (4).
• Vitamins and minerals: Some diet soft drink manufacturers add vitamins and minerals to market their products as healthier no-calorie alternatives (4).
• Caffeine: Just like regular soda, many diet sodas contain caffeine. A can of Diet Coke contains 46 mg of caffeine, while Diet Pepsi contains 35 mg (1, 6).

The Controversy Around Artificial Sweeteners: A Closer Look

Alarmist headlines have dominated the media landscape since the World Health Organization (WHO) released its updated guidelines in May 2023 recommending against the use of NNS (non-nutritive sweeteners) to control body weight or reduce the risk of noncommunicable diseases.

Read also: Zero-Calorie Cherry Soda Review

Aspartame is a NNS containing about 200 times the sweetness compared to table sugar and is one of the most commonly used NNS in diet soda. For reference, the IARC defines group 2B agents as being “possibly carcinogenic to humans.” While the IARC’s classification may sound scary, it is important to keep things in perspective. For starters, the IARC is not a food safety agency. Instead, it is an intergovernmental branch of the WHO. And what about that ADI for aspartame established by the FDA? In terms of the average diet soda, the ADI equates to about 21 cans per day for an adult weighing approximately 180 pounds.

Aspartame hasn’t been the only NNS facing scrutiny in the media. A recent study conducted in 2023 reported finding DNA damage occurring from the use of sucralose, a NNS with 600 times the sweetness compared to table sugar and sold under brand name Splenda. However, what the headlines often leave out is that the study didn’t reveal DNA damage from actual sucralose. Instead, researchers concluded damage to DNA resulted from the use of sucralose-6-acetate, a compound formed in trace amounts after sucralose is consumed and metabolized. Additionally, the study was conducted in vitro (outside the body) as opposed to in vivo (in the body), which would give us a better understanding of how sucralose or any metabolites affect our health. In this study, researchers used cells of human origin and directly exposed them to both sucralose and sucralose-6-acetate in various concentrations. However, it is also important to note the direct exposure to intestinal cells occurred in the absence of intestinal bacteria, which does not perfectly replicate exposure to either compound in the body. So how much sucralose does the FDA deem safe for use? The FDA states the ADI for sucralose is 5 milligrams per kilogram of body weight per day. In terms of packets, this equates to 31 packets of sucralose per day for an individual weighing 180 pounds.

Diet Soda and Weight Management: A Complex Relationship

Because diet soda is usually calorie-free, it would be natural to assume it could aid weight loss. However, research suggests the association may not be so straightforward.

Several observational studies have found that using artificial sweeteners and drinking high amounts of diet soda is associated with an increased risk of obesity and metabolic syndrome (7, 8, 9, 10). Scientists have suggested that diet soda may increase appetite by stimulating hunger hormones, altering sweet taste receptors, and triggering dopamine responses in the brain (11, 12, 13, 14). Given that diet soft drinks have no calories, these responses may cause a higher intake of sweet or calorie-dense foods, resulting in weight gain. However, evidence of this is not consistent in human studies (5, 11, 15).

Another theory suggests that diet soda’s correlation to weight gain may be explained by people with bad dietary habits drinking more of it. The weight gain they experience may be caused by their existing dietary habits - not diet soda (16, 17).

Read also: 2 Liter Diet Coke Analysis

Experimental studies do not support the claim that diet soda causes weight gain. In fact, these studies have found that replacing sugar-sweetened drinks with diet soda can result in weight loss (18, 19). One study had overweight participants drink 24 ounces (710 mL) of diet soda or water per day for 1 year. At the end of the study, the diet soda group had experienced an average weight loss of 13.7 pounds (6.21 kg), compared with 5.5 pounds (2.5 kg) in the water group (20). However, to add to the confusion, there’s evidence of bias in the scientific literature. Studies funded by the artificial sweetener industry have been found to have more favorable outcomes than non-industry studies, which may undermine the validity of their results (21).

Overall, more high quality research is needed to determine the true effects of diet soda on weight loss.

Potential Health Concerns: Diabetes, Heart Disease, and More

Although diet soda has no calories, sugar, or fat, it has been linked to the development of type 2 diabetes and heart disease in several studies. Research has found that just one serving of an artificially sweetened drink per day is associated with an 8-13% higher risk of type 2 diabetes (22, 23).

A study in 64,850 women noted artificially sweetened drinks were associated with a 21% higher risk of developing type 2 diabetes. However, this was still half the risk associated with regular sugary drinks. Other studies have observed similar results (24, 25, 26, 27). Conversely, a recent review found that diet soda is not associated with an increased risk of diabetes. Also, another study concluded that any association could be explained by the existing health status, weight changes, and body mass index of participants (28, 29).

Diet soda has also been linked to increased risks of high blood pressure and heart disease. A review of four studies including 227,254 people observed that for each serving of artificially sweetened beverage per day, there is a 9% increased risk of high blood pressure. Other studies have found similar results (30, 31, 32). Additionally, one study has linked diet soda to a small increase in the risk of stroke, but this was only based on observational data (33).

Read also: Investigating Diet Coke and headache connection

Because most of the studies were observational, it may be that the association could be explained another way. It’s possible that people who were already at risk of diabetes and high blood pressure chose to drink more diet soda (24, 34, 35). More direct experimental research is needed to determine whether there’s any true causal relationship between diet soda and increased blood sugar or blood pressure.

Other Potential Health Effects: Kidneys, Pregnancy, and Beyond

Drinking diet soda has been linked to an increased risk of chronic kidney disease. A recent study analyzed the diets of 15,368 people and found that the risk of developing end-stage kidney disease increased with the number of glasses of diet soda consumed per week. Compared with those who consumed less than one glass per week, people who drank more than seven glasses of diet soda per week had nearly double the risk of developing kidney disease (36). A suggested cause for the kidney damage is the high phosphorus content of soda, which may increase the acid load on the kidneys (36, 37). However, it has also been suggested that people consuming high amounts of diet soda may do so to compensate for other poor dietary and lifestyle factors that may independently contribute to the development of kidney disease (36, 38).

Interestingly, studies investigating the effects of diet soda on the development of kidney stones have found mixed results. One observational study noted that diet soda drinkers have a slightly increased risk of kidney stone development, but the risk was much smaller than the risk associated with drinking regular soda. In addition, this study has not been supported by other research (39). Another study reported that the high citrate and malate content of some diet sodas may help treat kidney stones, particularly in people with low urine pH and uric acid stones. However, more research and human studies are needed (40).

Drinking diet soda while pregnant has been linked to some negative outcomes, including preterm delivery and childhood obesity. A Norwegian study in 60,761 pregnant women found that intake of artificially sweetened and sugar-containing drinks was associated with an 11% higher risk of preterm delivery (41). Earlier Danish research supports these findings. A study in almost 60,000 women found that women who consumed one serving of diet soda per day were 1.4 times more likely to deliver preterm than those who did not (42). However, recent research in 8,914 women in England did not find any association between diet cola and preterm delivery. However, the authors admitted that the study may not have been big enough and had been limited to diet cola (43).

It’s important to note that these studies were only observational and offer no explanation of exactly how diet soda may contribute to preterm birth. Furthermore, consuming artificially sweetened drinks while pregnant is significantly associated with an increased risk of childhood obesity (44). One study found that the daily consumption of diet drinks during pregnancy doubled the risk of a baby being overweight at 1 year of age (45). Further research is needed to analyze the potential biological causes and long-term health risks for children exposed to artificially sweetened sodas in the womb.

There are several other documented health effects of diet sodas, including:

• May reduce fatty liver: Some studies have shown that replacing regular soda with diet soda can reduce fat around the liver. Other studies have found no effect (46, 47).
• No increase in reflux: Despite anecdotal reports, carbonated drinks have not been found to make reflux or heartburn worse. However, the research is mixed, and more experimental studies are needed (3, 48).
• No strong links to cancer: Most of the research on artificial sweeteners and diet soda has found no evidence it causes cancer. A slight increase in lymphoma and multiple myeloma in men was reported, but the results were weak (49, 50).
• Changes to the gut microbiome: Artificial sweeteners may alter the gut flora, leading to reduced blood sugar control and potentially increasing the risk of type 2 diabetes. One study found all of the six tested artificial sweeteners damaged the gut microbiome in various ways. Another found the way people’s gut flora reacted to artificial sweeteners was highly individualized (51, 52, 53, 54).
• Increased risk of osteoporosis: Diet and regular cola is associated with bone mineral density loss in women, but not in men. The caffeine and phosphorus in cola might interfere with normal calcium absorption (5).
• Tooth decay: Like regular soda, diet soda is associated with dental erosion due to its acidic pH level. This comes from the addition of acids, such as malic, citric, or phosphoric acid, for flavor (5, 55).
• Linked to depression: Observational studies have found higher rates of depression among those who drank four or more diet or regular sodas per day. However, experiments are needed to determine whether diet soda is a cause (56).

While some of these results are interesting, more experimental research is needed to determine whether diet soda causes these issues, or if the findings are due to chance or other factors.

Diet Coke vs. Coke Zero: A Tale of Two Tastes

If you've ever taken a sip of a zero sugar soda and expected diet soda flavor, or vice versa, you already know: Not all sugar-free sodas taste the same. Take Coke, for example. Diet Coke leans solely on aspartame, which gives it a sharper, more acidic flavor, while Coke Zero Sugar blends aspartame with acesulfame potassium (Ace-K) to create a rounder, sweeter sip that aims to mimic classic Coca-Cola. Pepsi follows a similar playbook - Diet Pepsi is aspartame-forward, while Pepsi Zero Sugar adds Ace-K to round out the sweetness. Dr Pepper takes another route: Diet Dr Pepper relies on aspartame, while Dr Pepper Zero Sugar uses aspartame plus Ace-K for more of that signature 23-flavor depth.

Brands have moved away from the word "diet" in favor of "zero sugar," hoping to dodge outdated connotations of dieting. But for loyalists, the difference is clear. Zero sugar sodas have evolved since their launch, yet the purpose has stayed consistent: It's meant to taste like regular soda, just without the sugar. That's why many sodas use sweetener combos, which helps it land closer to the original's taste. For example, if you grew up on Diet Coke, Coke Zero might taste too sweet. If you're a Zero loyalist, Diet might hit too sharp or too metallic. And it's not just about what's in the can; it's about how it feels when you crack it open and it hits your lips. That idea has been explored in several blind taste tests, many of which nail the difference between Diet Coke and Coke Zero Sugar without hesitation. And while Coke's products are the most recognizable, this diet vs. zero distinction holds across soda brands.

A Flavor Adventure: Ranking Diet Sodas

Walk through the soda aisle at any supermarket and you might be overwhelmed by the variety of diet sodas available. In addition to classics like Diet Coke and Diet Dr. Pepper, you'll find sugar-free versions of root beers, fruit punches, and more. Here's a personal taste-test of some of the top diet sodas on the market, using flavor as the main feature:

1. Diet Dr. Pepper: The overall winner, with a strong cherry aroma and a lighter take on the signature Dr. Pepper flavor.
2. Diet Coke: Crisp, refreshing, and vaguely lemony, making it a good mixer and an inoffensive beverage for any time of day.
3. Fresca: Incredibly refreshing and tasty, with a pleasant hint of tartness from the grapefruit. It's caffeine-free, too.
4. Dr. Pepper Zero Sugar: Similar to Diet Dr. Pepper's taste but amplified, delivering a shocking punch of flavor.
5. Diet Pepsi: A very enjoyable experience with tinges of caramel, vanilla, citrus, and perhaps a tad of ginger.
6. Sprite Zero: A fairly strong lemon-lime scent and a moderately sweet flavor that is refreshing and caffeine-free.
7. Olipop Strawberry Vanilla: A prebiotic soda with a notable quantity of dietary fiber and less sugar than conventional sodas, featuring an appealing strawberry aroma and sweet, lightly decadent flavor.
8. A&W Zero Sugar Root Beer: A more toned-down root beer with creamy notes that grow on you, though it could feel a little too dessert-like in the middle of the day.
9. Poppi Strawberry Lemon: A healthier soda with prebiotic fiber, apple cider vinegar, and real-sugar sweetness, but the apple cider vinegar may be too noticeable for some.
10. Diet Cherry Coke: The cherry flavor was definitely present, with a nice aftertaste that didn't linger long on the palate, but the longer I sipped the soda, the more synthetic the cherry flavoring tasted.
11. Coke Zero: Approximates the flavor of Coke more than Diet Coke does, with a more intense lemon base that feels refreshing.
12. Pepsi Zero: A flavor only describable as "lemon toffee caramel" with a sweet, lingering aftertaste.
13. Sunkist Zero Sugar: A slight orange aroma that was too light a taste and came off a bit underwhelming, leaving a synthetic-feeling coating.
14. Canada Dry Zero Sugar Ginger Ale: A subtle, muted taste that lacks a gingery kick, but could be a great drink mixer.
15. Diet Mountain Dew: Not particularly sweet, just vaguely orangey and limey; the flavor faded quickly on my tongue like it never happened.

The Enduring Popularity of Coke and Sprite

Who reigns supreme in the effervescent empire of soda? In one corner, Diet Coke, the sleek, silver titan of taste that promised a new era of guilt-free sipping. In the opposite, Sprite, bursting with a citrus zest that's been slicing through thirsts uncomplicatedly since its debut. This isn't just about which can tickle your taste buds better; it's a battle for cultural dominance, where your preference places you squarely in one of two camps - the mature, calorie-counting sophisticates or the youthful, fun-loving optimists. Which fizz captures the essence of our times? greatest Soft Drinks of all time. The debate usually spins around personal taste preferences and the occasion. Diet Coke fans love its unique taste and often feel a nostalgic attachment to it, while Sprite enthusiasts argue it's more refreshing and versatile. Sprite has won over many fans with its clean, crisp flavor that pairs well with a variety of foods and is seen as a perfect refreshment on a hot day. Currently, Sprite is edging out Diet Coke with a notable lead in fan votes.

Making an Informed Choice: Regular, Diet, or Neither?

The choice between regular or diet soda depends on several factors: taste preference, frequency of consumption, current body weight, dietary habits and intakes of other sugar-containing foods, just to name a few. Decreasing the amount of sugar in your diet - One 12-ounce can of regular soda contains 10 to 11 teaspoons of sugar. Regardless of which you choose, just remember that weight loss and/or maintaining a healthy weight often comes down to calories. Most health care practitioners wouldn’t automatically recommend drinking diet sodas. If you’re looking to decrease or eliminate soda intake, but still crave something “bubbly,” try flavored sparkling water without added NNS.

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