Coke Zero, recently rebranded as Coca-Cola Zero Sugar, is marketed as a healthier version of the original sugar-sweetened beverage, Coca-Cola Classic. It contains zero calories and sugar while providing the signature Coca-Cola flavor, appealing to those trying to reduce their sugar intake or control their weight. But is it really a healthy choice, and can it aid in weight loss? This article takes a detailed look at Coke Zero and explains whether it’s a healthy choice.
Nutritional Profile of Coke Zero
Coke Zero does not provide any calories and is not a significant source of nutrition. One 12-ounce (354-ml) can of Coca-Cola Zero Sugar (Coke Zero) offers:
- Calories: 0
- Fat: 0 grams
- Protein: 0 grams
- Sugar: 0 grams
- Sodium: 2% of the Daily Value (DV)
- Potassium: 2% of the DV
Artificial sweeteners are used to sweeten this beverage without adding calories. The remaining ingredients are carbonated water, caramel color, food additives, and natural flavors. The only differences between Coke Zero and the new rebrand Coca-Cola Zero Sugar are minor changes to the natural flavor composition.
The Role of Artificial Sweeteners
Artificial sweeteners are used to sweeten Coke Zero without adding calories. The health effects of artificial sweeteners are controversial, and concerns regarding their safety are growing. Though the research is inconsistent, some studies find that the use of artificial sweeteners may contribute to the development of obesity and metabolic syndrome, a cluster of conditions that increase disease risk.
Coca-Cola Zero Sugar (Coke Zero) uses several common artificial sweeteners, including aspartame and acesulfame potassium (Ace-K). There have been health concerns about frequent consumption of artificial sweeteners. There have also been concerns about aspartame and other zero-calorie sweeteners causing gut health issues. Research suggests that it does seem to impact the gut microbiome to some degree, but more investigation needs to be done.
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The WHO has also advised against using artificial sweeteners for weight loss and says there is not sufficient evidence that there are any real benefits compared with the negative effects.
Coke Zero and Weight Loss: Conflicting Evidence
Research results on the effects of Coke Zero and other artificially sweetened beverages on weight loss are mixed.
In a 2023 52-week study of 493 adults, researchers found that compared to people who drank water, those who consumed beverages with non-nutritive sweeteners lost more weight over the study period, an average of 16.5 pounds (7.5 kilograms), compared to those who drank water, who lost an average of 13.4 pounds (6.1 kg).
However, a similar 2023 study that lasted 12 weeks found no difference in weight loss among participants who drank water versus beverages with non-nutritive sweeteners. The researchers also examined other metrics, like waist circumference, but found no significant differences. The non-nutritive sweetener group lost slightly more to their waist circumference, but the difference was about 1 centimeter (cm).
A 2023 review of research that looked at multiple studies suggests that non-nutritive sweeteners have no immediate effects on the metabolic or endocrine systems.
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The evidence on the effects of artificially sweetened beverages on weight management is conflicting, and more research is needed. Long-term research is also needed to determine if artificial sweeteners may influence the body in ways other than calorie intake.
One of the main ingredients in Coke Zero is phosphoric acid. One 2002 study on human teeth noted phosphoric acid causes mild enamel and tooth erosion. An older study from 2015 observed that Coca-Cola Light (Diet Coke), which differs from Coke Zero only in that it contains both phosphoric and citric acid, caused enamel and tooth erosion in freshly extracted cow’s teeth in just 3 minutes. Still, the same 2002 study suggests that citric acid erodes teeth more than phosphoric acid, which suggests that Coke Zero may affect tooth enamel slightly less than Diet Coke.
Potential Negative Health Effects
Similarly to regular soda, drinking diet sodas like Coke Zero is associated with an increased risk of tooth erosion. The phosphoric acid in diet soda (and regular soda) can also be bad for your teeth. Diet Coke had less erosive effects than other beverages, such as Sprite, orange juice, and apple juice.
Coke Zero is sugar-free. However, the sugar substitutes it contains may not necessarily be a better option for people looking to reduce their risk of diabetes.
A large 2023 study involving 105,588 participants with a follow-up of 9.1 years suggests that consuming non-nutritive sweeteners is associated with an increased risk of developing type 2 diabetes. A 2024 review of research suggests non-nutritive sweeteners may negatively affect the gut microbiome, or the helpful bacteria that live in your gut and aid digestion, potentially affecting metabolic health and contributing to diabetes risk and worse outcomes for people with diabetes.
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The results from these studies don’t provide an exact explanation of how artificially sweetened beverages increase your risk of diabetes. Therefore, more research is needed.
Artificially sweetened beverages like Coke Zero have been linked to other health issues, including:
- Increased risk of heart disease: An observational study found a link between artificially sweetened beverages and an increased risk of heart disease among women with no prior history of heart disease.
- Increased risk of kidney disease: Soda’s high phosphorus content may damage kidneys. A 2017 study noted that those who drink more than 7 glasses of diet soda per week nearly double their risk of kidney disease.
- Could alter your gut microbiome: Artificially sweetened beverages may alter your gut microbiome, potentially negatively affecting blood sugar management.
Further research is needed to determine the exact effects of Coke Zero and other diet beverages on your health.
Coke Zero vs. Diet Coke
When it comes to sugar-free sodas, two names dominate the conversation: Diet Coke and Coke Zero. To most people, they seem nearly identical-both offer zero sugar, zero calories, and a guilt-free alternative to regular Coke. But beneath the surface, there are subtle differences in taste, formulation, and health impact that matter, especially for those focused on weight loss.
Launched in 1982, Diet Coke quickly became the go-to alternative for soda lovers who wanted the Coke brand without the sugar and calories. Its formula replaces sugar with aspartame, an artificial sweetener that provides sweetness without energy intake. Diet Coke has a distinct flavor that doesn’t exactly mimic classic Coca-Cola, which is why many drinkers consider it a unique beverage rather than a substitute. The Food and Drug Administration (FDA) has deemed it safe for the general population, only necessary to avoid it if you have the rare genetic condition, PKU (FDA, 2023).
Coke Zero, officially branded as Coca-Cola Zero Sugar, was introduced in 2005 to appeal to a new generation of soda drinkers. Its formula was designed to taste closer to the original Coca-Cola than Diet Coke does. Unlike Diet Coke, Coke Zero uses a combination of aspartame and acesulfame potassium, a sweetener blend that delivers a flavor profile more similar to regular soda. Marketing also positioned Coke Zero differently-using terms like “zero sugar” rather than “diet” to avoid the stigma associated with dieting.
While both sodas contain no calories or sugar, the difference lies in their sweeteners and flavor. Diet Coke uses only aspartame, while Coke Zero uses both aspartame and acesulfame potassium (a.k.a. Equal or the blue packet) for a bolder taste. According to consumer taste studies, many people find Coke Zero tastes closer to the original Coca-Cola, while Diet Coke stands apart with a lighter flavor.
From a nutritional standpoint, neither soda offers added vitamins, minerals, or hydration benefits- they are neutral in calories but not a source of nutrition. Both also contain caffeine, which can provide a temporary energy boost, but may disrupt sleep or contribute to dehydration if consumed in excess.
Artificial sweeteners have long been studied for their safety and impact on health. The National Institutes of Health (NIH) notes that while sweeteners like aspartame and acesulfame potassium are generally recognized as safe, research on their long-term effects continues (NIH, 2024). Some studies suggest that diet soda consumption may increase cravings for sweet foods, making it harder for some people to manage their diets. Emerging research also points to potential effects on gut bacteria and metabolism, though evidence remains mixed.
From a health perspective, both are similar-neither contains sugar or calories, but both rely on artificial sweeteners. Coke Zero may win out for those who prefer a taste closer to classic Coca-Cola, while Diet Coke remains popular among long-time fans. Ultimately, the healthiest choice is moderation.
Coke Zero and Appetite
While some believe diet soda controls hunger and can suppress appetite, or help prevent weight gain, this is not necessarily true. Despite containing virtually no calories, Coke Zero and other types of diet soda have been associated with weight gain. One study has found that people who drank artificially sweetened beverages had an increased risk of being overweight or obese , and another systemic review found a "significant association" between non-nutritive sweeteners and obesity. Another study found diet soda may be linked with both having a higher waist circumference and metabolic syndrome.
There have also been concerns that consuming diet sodas and artificially sweetened food can actually lead to hunger, more cravings for sweet things, and increased food consumption. Artificial and zero-calorie sweeteners often have a sweeter taste than sugar, and some researchers have suggested this could impact food preferences and increase the desire for sweet food. Researchers have even found carbonated beverages could impact the body's production of the hunger hormone ghrelin, which can also impact how much you eat.
Making Informed Choices
Coke Zero does not add nutritional value to your diet, and the long-term effects of drinking diet sodas are still unclear. If you're trying to lose weight or prioritise your health, chances are you're probably trying to stay away from soft drinks and regular soda. And if you're somebody who enjoys refreshing carbonated beverages, you might be opting for diet soda or 'zero sugar' options like Coke Zero instead in an effort to avoid weight gain. A refreshing drink with zero calories sounds like a great option, but it might not be all good news. Research has suggested zero-sugar and zero-calorie beverages could have a number of negative health effects, and could even potentially hinder your weight loss efforts.
Healthier Alternatives to Coke Zero
Despite these health risks, the occasional Coke Zero is ok. But as we have discussed, it is probably not something you should be drinking every day. For a healthier refreshing drink, you could try fruit-infused water, unsweetened tea, kombucha, or carbonated water without artificial sweetener or flavour added. You can also opt for fruit juice, but make sure to check the ingredients and sugar content as these can often be very sweet and have a high amount of added sugar.