If you have diabetes you may be thinking quitting your regular Coke and opting for Coke Zero is going to do you a big favor.
After all, it’s sugar free and therefore healthier, right?
Wrong!
Once you read this, you’ll understand that the scientific research shows quite the opposite.
What is Coke Zero?
Coke Zero was launched in 2005 as a sugar free, low calorie alternative to regular coke. One thing that’s quite funny is that while Diet Coke has been around since the 1980’s, many men thought the title “diet” sounded a little too feminine and they weren’t interested in buying it.
So as a result, Coke Zero was born. It was marketed mostly towards men who wanted to enjoy the taste of a classic Coke with zero guilt. Coke Zero comes in several different flavors, including classic, vanilla, and cherry.
You might be thinking that a sugar free soda sounds too good to be true. And you would be right!
Unfortunately, Coke Zero and other sugar free sodas are not a soda lover’s dream come true. And you’ll soon see why.
Nutrition Facts
You probably already know that regular soda has a ton of sugar in it, which means you should steer clear of it at all costs – diabetic or not.
For example, a 12 ounce (354 mL) can of regular Coke contains 39 grams of sugar, all derived from high fructose corn syrup, which makes that a double no, no. That can of soda also packs 140 empty calories – meaning, you don’t get any nutrients from it.
It’s easy to see why so many people were thrilled when diet sodas hit the market. After all, the promise of cutting down on sugar to lose weight, and reduce your risk of obesity and diabetes – that sounds like a good deal, right?
Well, unfortunately those promises aren’t all they’re cracked up to be.
The sweetener in Diet Coke is called ‘aspartame,’ which is the main ingredient in artificial sweeteners like Equal and NutraSweet. Aspartame tastes extremely sweet but can have a more “fake” aftertaste, which some people say they can easily detect.
Coke Zero also uses aspartame, along with a second artificial sweetener called ‘acesulfame potassium’ (also known as ‘Ace-K’ and acesulfame-K). This compound is 200 times sweeter than sugar, so companies can use less of it in a beverage and still get the desired taste.
In addition to the sweeteners, Coke Zero also contains caramel color, carbonated water, some natural flavors, and 34 grams of caffeine.
Coke Zero Nutrition Label
If you take a look at the nutrition label you’ll notice that Coke Zero doesn’t contain any calories, fats, carbs, or proteins. As you can see, besides the fake sweeteners and a few other (not-so-good) ingredients, this drink contains basically nothing!
When it comes to Coke beverages, and many sugar free foods and drinks, the marketing of these products is incredibly deceptive. For instance, when you are in a “diet mindset” it is tempting to think that a blank nutrition label means that a food or beverage is better for you, but that isn’t always the case. In fact, often times it is the opposite.
When you drink Coke Zero, you may be dodging extra calories and carbs, but you’re not getting any nutrition either. All you get is a stomach full of artificial sweeteners and chemicals that can do some serious damage to your health.
Keep reading to find out why these fake sweeteners are such a problem!
Research on Artificial Sugars
Although the sweetener aspartame has been approved by the FDA and other worldwide authoritiesas safe for use in foods and beverages, the true safety of artificial sweeteners has long been debated. The most recent report comes from the World Health Organization, July 2023, who concluded that aspartame is carcinogenic to humans.
There have been many other studies over the past several decades that indicate potentially negative effects on human health.
A 2023 study found that artificial sweeteners may significantly increase risk of type 2 diabetes.
A review of several studies showed that the consumption of artificial sweeteners is linked to several metabolic derangement, such as an increased risk for weight gain and cardiovascular disease.
In fact, researchers have found that people who regularly consume fake sweeteners have a dramatically increased risk of metabolic syndrome.
Metabolic syndrome is defined as a person who has 3 or more of the following symptoms – high blood pressure, high fasting blood glucose, high cholesterol, and large waist circumference.
A study that examined the effect of artificial sweeteners on neurobiology (the effect of food on hormones, chemicals and brain circuitry) found that, not only are these sweeteners linked to weight gain in children and adults, but they also cause strong sugar cravings.
The taste of extreme sweetness from fake sugars like aspartame and acesulfame potassium seem to trigger the reward pathway in the brain, creating a “trained flavor preference” for sweets.
Basically, the more super sweet tasting sodas a person drinks (even if the sweetness is not coming from real sugar), the more they crave that same taste again. This can lead to overeating high calorie, high carb foods, which increase your blood sugar levels and may result in gaining even more weight.
While these studies aren’t randomized controlled trials and can’t ‘prove’ causation of any negative outcome, there is no research to suggest that sweeteners like aspartame provide any benefits. So, the fact that they may cause harm should indicate to you that you’re probably better off without Coke Zero!
Can Diabetics Drink Coke Zero?
Sure, you can if you want to, but according to the research, sweeteners like aspartame, the main sweetener in Coke Zero may not be good for long term diabetic health, so it may be better to quit the Coke Zero all together. There are plenty of other drinks that are more suitable.
Does Coke Zero Raise Blood Sugar?
While for most people consumption of aspartame and other sweeteners won’t impact blood sugar, in some people aspartame can raise blood sugar. The only way for you to know is to test your levels to determine your individual response to it.
Myth vs. Fact
The diet soda myth: Because Coke Zero and other sugar free sodas don’t have any carbs, they won’t do a diabetic any harm. They are a “neutral” beverage as far as health concerns go.
The truth about diet sodas: It’s true that these drinks contain no carbs, therefore they don’t affect your blood sugar levels (well, they actually can in some people). But, as you read earlier, the fake sugars used in sugar free sodas can have health consequences like weight gain, intense sugar cravings, and further metabolic imbalance in the body, along with being potentially carcinogenic to humans.
Diet sodas are not “neutral” at all because they only have negative side effects and they offer no nutrition in return.
Healthier “Soda” Options
There is a healthy carbonated drink option, one that is completely sweetener free: club soda or seltzer water. And LaCroix, Dasani and many other companies make flavored (unsweetened) varieties as well.
LaCroix flavor their sparkling waters with natural flavors that are often fruit extracts and essential oils. They contain zero sugar, zero sweeteners, zero carbs and come in a variety of flavors – berry, coconut, lemon and orange.
Alternatively, you can purchase a variety pack (pictured above) – 24 cans for around $24.95 makes them just $1.24 each.
Another option is to infuse your water or sparkling water with fruit (strawberries, cucumber, lemon, lime) or herbs (mint, thyme) or brew it with an herbal tea to give a bit more flavor.
You can also purchase stevia sweetened flavorings to add to your water. Stur water enhancers are a great choice. Natural ingredients, sweetened with stevia and contain zero carbs.
Conclusion: Is Coke Zero Good For Diabetics?
The answer is no, Coke Zero is not an ideal drink for diabetics, aspartame has been linked to negative health outcomes and can raise blood sugar in some people.
The take away here: don’t go for the sodas – diet or not!
Whether they are regular sodas, packed with sugar and high fructose corn syrup, or sugar free sodas with potentially harmful ingredients, just say no.
Based on the available research, we always recommend stevia as the safest sweetener for diabetics. Stevia can sweeten up any drink, dish, or dessert without adding any calories or sugar.
The upside to stevia is that it’s completely natural and there are no side effects, so you can indulge yourself!
As shown above, there are even some stevia sweetened soda brands that are springing up as the demand for all-natural snacks increases.
So, feel free to crack open a can of all natural soda and leave that Coke Zero on the shelf where it belongs!
Please pin, tweet or share this info to inform others. Thanks. :)
Arrowman59
Don’t trust powder sweeteners , they for the most part contain maltadextrouse that spike blood sugar way higher than sugar
Dr Anne Rouse
I’m a biostatistician (PhD) and these studies are a classic example of the limitations of correlational research. These studies involved taking a group of fat and thin people (or whatever) and monitoring two things over time, if they change together the assumption is one (Coke Zero) causes the other (getting fat, or whatever). But rule one in any stats class is a correlation could be : a causing b, b causing a, or something else, c, causing a and b. In this case, the most plausible explanation is that b (having a tendency to get fat) will encourage you to drink no-sugar vs sugared Coke. The way to test this is to randomly allocate, then control, what people drink over 4 years, which is relatively impractical. The best strategy for an individual is to drink Coke Zero and observe its effects on you, rather than rely on research with such obvious limitations.
Emily - Dietitian (MS, RD)
We continually encourage people to monitor how a certain food impacts their particular body! Some people can eat certain fruits and maintain normal sugar levels, whereas others cannot. When it comes to soda, everyone should be cognizant of the highly processed ingredients in soda, and then make their decision based off that information.
Olivier
The fact that the Diet Soda can create you a taste craving for sugar and make you eat more sugary things and therefore gain weight is not an direct argument for the safety of these Diet Sodas, because it is related to indirect effects.
What I wanted to know is if the Diet Soda was safe. It is perfectly possible to drink a lot of Diet Soda like Coke Zero and cut all side sugar and sweets and lose weight.
Jedha: Nutritionist (MNutr)
The opinions and data on artificial sweeteners remains controversial. There is quite a lot of evidence against their safety so being that’s the case we don’t encourage their consumption.
Johnny Korka
Isn’t it interesting that the PRICE OF A COMPETING ALTERNATIVE to Coke Zero is listed in this piece about a “scientific study”? … Can anyone say “advertisement”? COKE ZERO: nothing wrong with it, never will be. Drink it. Drink lots of it.
Emily - Dietitian (MS, RD)
This article does not contain any advertisements/ commercials for any specific brand. (We would fully disclose if it were a sponsored article.) On occasion, we do link to specific brands or items available on Amazon as many of our readers enjoy having a direct link to find products or healthy alternatives.
Bryan McClusky
May I ask your qualification for disagreeing with the qualified nutritionists ?
Jedha: Nutritionist (MNutr)
The team here at DMP are all qualified nutritionists or dietitians. All the information is based on evidence.
Jeremy McCluskey
I would avoid not only Diet Coke but ANY product containing artificial/ Chemical sweeteners. Years ago when these came out I had large itchy red lumps on my head after drinking diet coke. Something similar to a midge bite.( My daughters picked up the gene and get the same all over , not just the head) It could be an allergy to Nutrasweet or any of these sweeteners but to be safe I avoid them all. I have to read every label on every product as they are slipped into lots of stuff as a cheap substitute for sugar. More profit therefore for the corporates. I must say that I also hate stevia as there is a nasty aftertaste. There are a lot of soda’s coming on the market now with fruit flavours which although are not ideal, will satisfy the craving for a soda if drank with a pile of ice in the glass. Mostly I just use a sodastream to carbonate water and infuse that with natural fruit flavour from slices of lemons/ limes etc.
Emily - Dietitian (MS, RD)
Sounds like you’re on the right track Jeremy. All that artificial sugar, in all of its different forms, wreaks havoc on our bodies.
Alva roe
Make sure when you use stevia to look at the ingredients. If they say anything other than stevia it’s not the right one. I found KAL brand is the best and great price. One 28oz bottle last a long time. I drink tea daily. The sweetnlow ( pink stuff ) was truly making me gain weight
Emily - Dietitian (MS, RD)
Very true! Always check labels of any new product you are trying
Barrington
Wow!! Lot’s of haters out there. The very word artificial should be an obvious warning…. Jedha, please keep informing.
Warren Greene
I have drank soda with sugar my whole life. Since learning I had high blood sugar I switched to diet soda. My blood sugar has gone down dramatically. I love soda and the fact that it has no nutrition is the only proven fact that was mentioned in the article. As for the artificial ingredients I’ll take my chances. In the meantime scaring people with unproven theories that may effect some people makes me think you are a stevia promoter on some level. Avoiding the carbs in regular soda by drinking diet soda is my choice. Thanks for the fear.
Emily - Dietitian (MS, RD)
There are several studies you can link to if you’re looking for more fact-based information. You are absolutely entitled to pick which foods you want to eat regularly, and which items you save for treats, but looking at the “big picture” we encourage everyone to eat as many natural, unprocessed foods as are available to them.
ping
totally agree with you.
Kimberly
I am diabetic, and cannot have any sugary drinks. I’m grateful that they make sugar free and diet drinks. I really dont have much options bc I hate the taste of plain water, and I cannot have juice or milk. People without diabetes have a lot more choices to choose from so it’s easy to say ooh bad chemicals. So bad. They’re not the ones who dont have options.
Jedha: Nutritionist (MNutr)
There are more suitable options than consuming artificial sweeteners, as there are ways to flavor water naturally, and naturally flavored drinks available.
William Chapa
Yeah but do they taste like Coke, Coke Zero, or Diet Coke? The problem is not that some of us are looking for healthier option, the problem is that no product out there offer the taste we are looking for.
Emily - Dietitian (MS, RD)
I am not able to comment on the taste of specific products, but generally speaking you should give any new product a chance as you may grow to like the taste of that new item. Our taste buds are constantly changing! Ultimately it would be your choice whether to continue using Coke/Coke Zero or continue the search for an acceptable alternative.
Hans
My question is, if you put aside the nutrition value of Coke Zero for a min, does Coke Zero put up blood sugar levels?
Jedha: Nutritionist (MNutr)
It certainly can in some people. Despite common assumptions, aspartame artificial sweetener can raise blood sugar levels. Use your meter to determine how it affects you.
Ram
I have daiditic since last three years can I drink Coco cola zero auger and zero calories coca
Emily - Dietitian (MS, RD)
Based on all the information in the article it should be pretty clear why any soda (both regular and sugar free/ “zero” versions) are not a good choice. Soda provides absolutely no good nutrition to your body! Try one of the cold drinks instead.
Kyle
A lot of this Article’s information is outdated.
Everything other than organic vegetables and fruits are pretty bad for. You’re going to die.
There are health risk with anything you put into your body. It’s just Coke Zero Sugar is low on the risk compared to everything else.
If you’re a diabetic the last thing on your list of worries is a Coke Zero.
Also, FDA concluded in 2016 there was no evidence of weight gain. A study showed slight increase in deaths in those 45 years and older, but the study was flawed as many people who switch to Coke Zero already had under lying health issues.
So basically, have a Coke Zero or two a day and you’ll be fine. Everything in moderation
Emily - Dietitian (MS, RD)
You make some interesting points, Kyle. For one, I agree nutrition can be very confusing because it seems like recommendations are always changing. At DMP we really pride ourselves on using the most recent information available, most of the studies we cite are within the last few years, and we often point out when using an older study.
I think it’s important to remember that aside from the weight gain or note, coke zero is 100% artificial. There is NO nutrition in the drink, either. Whenever possible, we want to consume whole foods (ie. foods that are minimally processed) and therefore more nutrient rich. In addition to the fruits and vegetables you named, things like nuts, eggs, and dairy are packed with nutrients that our bodies crave and allow us to function at our maximum capacity. I would have to disagree when you say Coke Zero is a low risk food.
Moderation works for some people, but for many people it’s hard to just have the “occasional” coke. We strongly encourage our members to stay clear of all soda completely. If moderate works for you, and your able to maintain tight control of your glucose levels, then that is a individual case specific to you.
jess
drink water!!!!!!
Jeff
So other than being “all natural,” what advantage does a sweetener like stevia have over artificial sweeteners? Why would it not cause the same side effects as the artificial versions? What pathways are affected differently and how?
Jedha: Nutritionist (MNutr)
Well ‘all natural’ and ‘artificial’ are very big differences Jeff! And no, stevia does not have the same side effects. All research to date shows it is very safe, which is why we use it. You can read more about stevia here and artificial sweeteners here.
Farzana Firoz
0 calorie coke about half glass once a week is helping me i feel with my weight loss.
Ian Macintyre
Great article.
Michah Brewster
This is obviously a commercial LaCroix flavor sparkling waters , Stevia and Monk Fruit. Deception is not okay. Full disclosure is a must.
Jedha
It certainly is NOT a commercial for any specific brand Michah. If it were it would be fully disclosed at the top of the article and state “sponsored article”. We sometimes share alternative products based on research we conduct and do link to Amazon products in some of our articles. This is fully disclosed in both the Terms & Conditions of using the DMP site and our Affiliate Disclosure. If you are not happy to see this within our content, you do not have to use our site.
Ted
Is drinking 2 or 3 Coke Zero’s a week going to be bad for me?
Jedha: Nutritionist (MNutr)
We don’t recommend it, for reasons already outlined above. So in the end it’s your choice.
Robert Brown
Basically, no. There is absolutely no harm in a few Coke Zero Sugars a week, or even a day. Websites that have links try to sell you branded flavored seltzer waters or branded flavor enhancers seem to have questionable objectives.
Kevin
Love Coke Zero. Not had any negative side effects. Also the studies you site show correlations not causation. Fat oriole with heart disease are often trying to lose weight and so they consume diet and zero calorie beverages, yet they exercise zero and often eat high fat unhealthy diets. Did zero calorie beverages cause their metabolic syndrome? Not likely. In fact, their consumption of these beverages likely replaced even worse drink consumption. The conspiracy nuts about soda make me laugh. Zero calorie beverages are basically carbonated water with artificial sweeteners and coloring found in tons and tons of foods we eat.
Robert Brown
Oddly, I disliked Coke Zero, but consider Coke Zero Sugar very close in taste to real Coke.
Also an odd occurrence, but in the month since I’ve started drinking Coke Zero Sugar ( and Lipton Organic Tea (bags), I’ve noticed a large drop in blood sugar readings (home tested) down to what might be considered normal levels (along with type 2 diabetes medications)!
A relationship? I don’t know. Will check with my doctor in two days (Monday) for a more learned opinion.
But it probably can’t hurt to check someone else’s opinion that doesn’t have a financial stake in that opinion.
Jedha
The information we share is not opinion Robert, it is scientific fact! We have no financial stake in any company as we are not sponsored by anyone. It’s great Coke Zero may work for you (or it could be the tea) but we do not encourage people to drink it, certainly not 3 times per day! In various research studies, artificial sweeteners have been linked to causing/ worsening metabolic syndrome, aka diabetes. We are highly passionate about informing people about the best choices of foods that are shown to help diabetes and the body, not harm in any way.
kevin p keegan
hello my name is kevin I am lying in bed reading these replies. I am trying to figure out why I have to go back to er. my daily readings are reaching 500 again and I am steering clear of carb and sugar related items. I even worked for 3 months doing manual labor. I have been drinking coke zero or pepsi 0. I also have pains sometime to left of belly button. sometimes to the right or directly next to it. not sure what the issue is and why its back. I was hospitalized for weeks 5 yrs ago and was pumped with insulin to get my number down. I eventually went off insulin and only on pills now. there not working and im thinking it must be the soda. any thoughts?
Jedha: Nutritionist (MNutr)
Though unusual, anything is possible, particularly if you consume it a lot. Hopefully you can work with your doctor to uncover why this is occurring, as it could be something else also.
TL, BSN, RN, CDE
I am a Diabetes Educator Nurse and work with two RD, CDE. We have had patients get off insulin by giving up their regular soda habit and going to the Diet version. The RDs I work with said the research is still more in favor that the sweeteners do not impact the blood sugar. We tell our patients of course water is best, but to see someone get off insulin from switching from sugar sweetened sodas to Diet drinks and not having any other side effects I think is a good thing
especially ones that had A1C over 12% and now are in the 6% range.
Jedha: Nutritionist (MNutr)
Thanks for sharing and great to hear that your patients are getting great results! Of course, if a person is addicted to soda then diet versions could be a tool to support them to change. Overall our research shows they aren’t great for your health, so we do encourage people to avoid them.
Ron Buda
100% natural Monk fruit powder as a sweetener available through Amazon…what is your opinion?
Jedha
It’s a good choice, along with stevia. We have more info on monk fruit coming soon.
raj pandya
I find coke zero ( and other similar products) are great for cleaning my toilets, just imagine what it dies to the inside of your stomach!!
Jedha
Exactly Raj!!
Greg
Very good read. These effects that are associated with daily consumption correct?
Jedha
Not necessarily Greg. For instance, their effects on hormones will occur immediately.