Are Zero Sugar ‘pop’ Healthy?
Are “Zero Sugar” Fizzy Drinks Actually Better for You? Let’s Talk About It.
by Jez Luff | Lifestyle Coach & Wellness
You’ve seen them lined up on the supermarket shelves, those shiny cans of “Zero Sugar” fizzy drinks promising all the flavour with none of the guilt. Tempting, right? But let’s take a proper look, are they actually better for your health, or just a clever rebrand of an old problem?
The Real Issue With Regular Fizzy Drinks
Let’s not kid ourselves, regular fizz is a sugar bomb. A typical can of cola hits you with nearly 10 teaspoons of sugar. That’s more than a woman’s entire daily limit in one go. The result? Blood sugar goes sky-high, then crashes, leaving you tired, irritable, and reaching for more snacks.
And it gets worse over time. All those sugar spikes chip away at your insulin sensitivity, setting the stage for weight gain, high blood pressure, Type 2 diabetes, and fatty liver. Even if you train hard or eat well otherwise, regular fizzy drinks can sneak in and undo a lot of progress. One study even linked one sugary drink a day to an 18% higher risk of heart disease and diabetes.
Enter: “Zero Sugar” Fizzy Drinks
Now here come the “zero sugar” drinks riding in like heroes, but are they? Let’s break it down.
These drinks usually contain sweeteners like aspartame, acesulfame potassium, or sometimes stevia. They’re calorie free, don’t spike blood sugar, and technically fit the bill for those trying to cut sugar. So far, so good.
But here’s the thing, just because they don’t raise blood sugar doesn’t mean they’re harmless.
So… What’s the Catch?
👉 Appetite Confusion:
Your brain tastes sweet, but your body gets no calories. This mismatch can confuse your hunger cues, potentially making you crave more food later. Not ideal when you’re trying to manage weight or fuel your body mindfully.
👉 Gut Disruption:
Emerging research suggests that artificial sweeteners might mess with gut health, from increasing inflammation to reducing the diversity of good gut bacteria. Your gut is where so much of your immune function, mood regulation, and nutrient absorption starts, so this stuff matters.
👉 Metabolic & Brain Function:
Studies on mice (and we still need more human data) show long term use of artificial sweeteners may lead to memory issues, mood changes, and disrupted metabolism. There’s some evidence linking them to insulin resistance and even changes in brain chemistry.
👉 Heart Health Risks:
Yep, even your ticker gets pulled into this. Some studies found that people who drink a lot of artificially sweetened drinks have a higher risk of heart disease. The theory? It could come down to how these sweeteners affect your gut and your liver’s ability to process fat.
So, Is “Zero Sugar” Better Than Regular?
Honestly? Yes, but only slightly. If you’re choosing between a can of full fat Coke and a zero sugar version, the latter is the lesser evil. But that doesn’t mean it’s good for you. These drinks don’t give your body anything it actually needs, no nutrients, no hydration boost, nothing that helps you perform better or feel better.
You’re better off sticking with water or sparkling water with a slice of lemon or berries for flavour. Herbal teas, electrolyte drinks, or the occasional kombucha? Great swaps too. And if you do have a zero sugar can now and again, don’t beat yourself up, just don’t let it become an everyday habit.
Bottom Line:
Zero sugar pop might be dressed up in healthier clothes, but they still come with baggage. They’re not a weight loss shortcut, a gut friendly option, or a metabolism booster. They’re just a slightly less harmful version of an already dodgy drink.
If your goal is better health, more energy, and sustainable weight loss, stick to the basics: hydrate properly, eat whole foods, move often, and keep the fizzy stuff as a treat, not a staple.
🧠 Need help cutting sugar or building better eating habits without the overwhelm?
Join my coaching community at JezLuff.com and let’s do this together—real food, real change, real results.