Coke Zero, the fizzy, no-calorie cousin of regular Coca-Cola, has long been marketed as the guilt-free solution for soft drink lovers watching their waistlines. But does a lack of sugar and calories automatically make it a healthy choice, especially if you’re trying to achieve weight loss? The answer is a little more complicated than the branding might have you believe.
We spoke with Juniper’s health coach and accredited dietitian, Amelia Bandera, to unpack the science behind Coke Zero and similar drinks, and whether they’re really helping, or potentially hindering, your weight loss journey.
Why people turn to zero-sugar soft drinks
For many, swapping out a can of full-sugar Coke for a Coke Zero seems like a simple and smart move. After all, it contains virtually no calories or sugar, so it won’t contribute to your daily energy intake.
As Amelia explains, “In the short term, swapping full-sugar soft drinks for Coke Zero or other no-sugar alternatives can be a helpful step in reducing your daily calorie intake which is essential for weight loss.”
The calorie-saving swap can help people feel like they’re still enjoying a treat, without sabotaging their weight goals. But the long-term picture is less clear.
The science is still evolving
Artificial sweeteners used in Coke Zero, like aspartame and acesulfame potassium, may help reduce calories, but they’ve also been the subject of growing scrutiny.
“There is more research coming out about artificial sweeteners in no-sugar soft drink alternatives and their impact on weight loss long term,” Amelia says. “A comprehensive systematic review and meta-analysis by the World Health Organisation found no clear consensus on whether non-sugar sweeteners are effective for long-term weight loss or maintenance. The research is also inconclusive about whether these sweeteners might be linked to other long-term health effects.”
Some studies suggest that diet drinks might increase cravings for sweet foods, alter appetite regulation, and even be associated with higher waist circumference and metabolic syndrome, though the findings are mixed and more evidence is needed to reach a consensus.
So… should you ditch Coke Zero?
If you’re enjoying the occasional Coke Zero, there’s likely no need to panic. But drinking multiple cans a day in the name of health might not be as beneficial as it seems. While you’re dodging sugar and calories, you’re not necessarily supporting your health, and in some cases, you might be fuelling cravings and making it harder to manage your food intake overall.
“While switching to non-sugar sweetened beverages can be a great first step in reducing calories,” Amelia advises, “water (and variations) is the ideal beverage choice as it is no calorie and hydrating.”
She also suggests a few easy swaps for those who want a more flavourful drink without relying on artificial sweeteners:
- Sparkling water infused with fresh fruits or herbs like mint
- Unsweetened tea (hot or iced)
- Water with a splash of 100% fruit juice for flavour
The bottom line
Coke Zero might seem like the “better” choice, and in some ways, it can be. But it’s far from a health drink, and its long-term effects remain a topic of debate. If weight loss or overall wellbeing is your goal, Amelia recommends focusing on hydration and nutrition first, rather than falling back on zero-calorie soft drinks as a daily habit.
The occasional can won’t derail your progress, but healthier beverage choices can support it in a more meaningful way, no artificial sweeteners required.
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