Coke Zero and diet Coke may cut sugar, but is it actually healthy?

Zero-sugar drinks like Coke Zero are gaining popularity as healthier alternatives to sugary sodas. Experts say they help avoid calorie spikes but warn that artificial sweeteners may still impact gut health, cravings and metabolism when consumed frequently over time.

Hyderabad: As more people try to cut down on sugar and calories, drinks like Coca-Cola Zero Sugar and Diet Coca-Cola have become increasingly popular. From fitness enthusiasts to people managing diabetes, many are choosing zero-sugar sodas believing they are a healthier alternative to regular soft drinks. But are they actually better for your health?

Regular sugary soft drinks have long been linked to obesity, blood sugar spikes and metabolic disorders, while zero-sugar alternatives are often seen as the smarter swap.

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“A can of regular Coke (330 mL) has 139 calories and 39 g sugar, which leads to rapid blood glucose spikes, weight gain, and is associated with an increased risk of fatty liver and cardio metabolic disease. The Coke Zero with 0 calories avoids all of this. So, for those with diabetes or those who are trying to lose weight, it is a better alternative. But that does not mean it is healthy,” said Dr. Ankit Vijay Agarwal, Senior Consultant, Medical Gastroenterology and Hepatology at Apollo Hospital.

Instead of sugar, diet beverages use artificial sweeteners such as aspartame and acesulfame potassium, which provide intense sweetness with minimal calories. While these sweeteners do not spike blood sugar levels like regular soft drinks, they may still come with side effects including bloating, gas, headaches, diarrhea and possible disruptions to gut health and metabolism over time.

“Artificial sweeteners can definitely influence our cravings, gut health and metabolism, more so with frequent consumption. The sweet taste without the calories may lead to continued preference for very sweet foods, increase cravings in some people and make it difficult to manage their diet,” explained Dr. Ankit.

Research has also suggested that synthetic sweeteners may alter gut microbial diversity and affect the gut microbiome differently in the small and large bowel. While an occasional can of diet coke is unlikely to be harmful for most healthy adults, experts say concerns arise when soft drinks become the primary daily beverage, healthier fluids are neglected or multiple cans are consumed regularly.