Q: “I’d like to know if Coke Zero or Diet Coke is better to drink. I realise that Coke in general is not the healthiest choice, but I’d like to know if I do choose to drink Coke, which one is best? Show
A: We asked nutritionist Amanda Johnson to respond. “Coke Zero and Diet Coke are actually very similar. Both are low calorie drinks and have exactly the same ingredients – carbonated purified water, colour (caramel 150d), food acids (338 and 331), flavour, artificial sweeteners aspartame (951) and acesulphame potassium (950), preservative (211) and caffeine. The key difference between the two drinks is in the proportions of these ingredients, giving each has a slightly different flavour profile. There is a little difference in nutrient content: both provide less than 4kJ energy (nothing) and have less than 40mg sodium per 250ml (1 cup). So, between these two choices, it’s really a matter of which one you prefer! If you are watching your sugar and energy intake, either of these will be better than the standard Coca Cola, which contains 450kJ and 26g of sugar in 250ml. In general terms though, when thinking about what to drink, it’s recommended that we have plenty of water, and that we have an overall fluid intake equivalent to 6-8 glasses daily. Low fat milk is a good choice as an alternative to water or soft drinks. High-sugar drinks such as fruit juice, cordial, energy drinks and soft drinks should be limited, and if you’re susceptible to the effects of caffeine, it’s a good idea to minimise consumption of coffee, tea and other caffeinated drinks such as Coca Cola.” © Healthy Life Media LimitedAll rights reservedReproduction without permission prohibited By now, most of us understand that drinking soda on a regular basis can impede our weight-loss goals, but what about diet soda? Since there’s no “real sugar” added to diet soda, isn’t it a good option to quell a sweet craving and therefore, lose weight? According to new research, diet soda is not helpful when it comes to weight loss. How Artificial Sugar in Diet Soda Can Make It Harder to Lose WeightWhile many of us have turned to diet soda at one time or another in an attempt to keep our cravings for sugary sweets at bay, recent studies suggest that our brains react to artificial sweeteners the same way they react to regular sweets: the more artificial sweeteners we ingest, the more our bodies crave sweetness, which could increase the likelihood of giving into temptation and eating that extra brownie or cookie. A 2014 study published in the American Journal of Public Health goes a step further, with researchers explaining that their survey results showed “overweight and obese adults drank more diet beverages than healthy-weight adults,” and overweight adults who drank diet soda ended up consuming more calories via food than overweight adults who drank regular soda. Artificial sweeteners can also be as addicting as regular sugar, which means once you start a diet soda habit, it can be hard to kick. So while more research needs to be done to find a definitive connection between diet soda and obesity, if you’re someone who frequently craves sweets, diet soda may actually push you to give into your cravings more, not less. And just because one study showed that diet soda was more connected to added calories than regular soda doesn’t mean you should opt for a full-sugar cola, either. Eating too much sugar can cause insulin spikes, which, over time, can increase belly fat and overeating. Diet Soda AlternativesWhen it comes to weight loss, instead of opting for a quick fix in the form of diet soda, focus instead on habits that can provide long-term benefits: Infusing water with frozen fruit is a great way to stay hydrated without consuming excess calories or tons of extra sugar; reaching for naturally flavored seltzer instead of soda gives you that carbonated sensation without artificial sweeteners; and allowing yourself a small, homemade treat here and there — instead of trying to cope with cravings by overindulging in diet products — can help keep you on track. Making a real commitment to long-term healthy changes, including maintaining a reduced-calorie, low-fat diet, is what is truly going to bring success. Your ideal weight is definitely within your reach, just take it one committed step at a time!
LoadingSomething is loading. Thanks for signing up! Access your favorite topics in a personalized feed while you're on the go. I really love Diet Coke. Or Coke Zero, depending on my mood. Actually sometimes I even go wild and opt for a Pepsi Max. No calories! No sugar! But all the deliciousness, refreshment, and caffeine! I have consumed sugar-free soft drinks for as long as I can remember, despite the fact that I know they're full of artificial ingredients and sweeteners. As someone who prioritizes eating a balanced diet and following a healthy lifestyle, my friends and family are always surprised that I am such a Diet Coke fiend. I know, it doesn't make sense. But I just love Diet Coke — or DC, if you will (you won't?). Towards the end of 2019, I realized my consumption was getting particularly high, and I was drinking a Diet Coke (or another sugar-free soft drink) most days. Scientific opinion on diet sodas is mixedIt seems like every health, fitness, or nutrition expert you speak to says something different about diet sodas, and the studies into the area reach equally confusing conclusions. The overall health implications of consuming artificial sweeteners are widely contested, and the same goes for their impact on weight management. There has been some research which suggests drinking diet sodas is linked to increased risk of stroke and Alzheimer's, as well as diabetes. However, researchers note that in most of these cases it's hard to draw solid conclusions as you can never fully account for other lifestyle factors which may contribute to these diseases — it could be that people who drink more diet soda are doing so because they're already overweight, for example, and it's that which actually results in the health problems. When it comes to weight management, while some studies claim consumption of diet sodas is bad — for example, it's been linked to weight gain by making people crave more sugar — others say it can be beneficial for weight loss by curbing cravings without adding any calories. Sports nutritionist Scott Baptie, for example, previously told Insider he encourages his clients to drink diet soft drinks to help them slim down — however, the ultimate goal is to transition to water. I wondered whether the drinks affect each of us differently, and there was only one way to find out how diet drinks were affecting me: cut them out completely. Ultimately, I knew it wasn't good for me, so decided to set myself a challenge to go cold turkey for a month to see if I actually noticed any difference. The rules of the challenge had to be clearWhen setting out my challenge, it was hard to know where to draw the line. Obviously no diet cola of any kind, but I knew that if I only cut out those drinks I would simply transfer to other sugar-free sodas like Diet 7Up or Diet Dr Pepper, which rather defeats the point. I decided sodas of all kinds would be out, but other flavored soft drinks were allowed. Opting to take on my challenge in January also made it extra difficult because I was doing Dry January — when I've given up booze before, Diet Coke has been my go-to drink when out for dinner or having drinks with friends (unless a non-alcoholic spirit like Seedlip or Ceder's is available) because even though it's not a G&T, it's more interesting than water. Week One: The cravings are realIs there anything better than a crisp, sweet can of Coke Zero when you're feeling, well, somewhat delicate after a night of celebrations? There would be no comforting my sore head on New Years' Day with a fizzy drink this year. Surprisingly, I survived. It wasn't until January 2 that my first real craving hit, and it was only when I saw a colleague drinking Diet Coke. I suddenly had an overwhelming desire for that sweet, fizzy nectar. I considered buying some sparkling flavored water on my lunch break to fill the void inside me, but I figured I was trying to save money as much as anything else, so resisted. And that attitude lasted all of one day. Exhausted from a bad's night sleep, on January 3 I was craving, well, everything, so naturally I went to buy sustenance. When perusing soft drink options in Boots, I happened upon Fanta Grape Zero. Fanta Grape Zero! How had I never tried such a delectable-sounding libation? I wanted it so badly, but it would have been breaking the rules. Instead, I bought a Vit Hit, which are low-calorie drinks made from vitamins, juice, water, and tea. They are, by all accounts, delicious, and no doubt healthier than a diet soda. However, they do still contain artificial sweeteners, and at £1.90 ($2.50) for a 500ml bottle, they're more expensive than your average soda, too. So much for saving money. Week Two: Trying to be healthier is more expensiveAs the month went on, I found myself spending more by trying to choose healthier options — kombucha, for example, costs a lot more than Coke. I do of course realize that the healthiest option of all, water, is free, but I already drink vast quantities of straight-up H2O, so I really enjoy mixing it up with something flavorful. Over the course of the month I tried a lot of different soft drinks, from peach and pear flavored sugar-free iced green tea (almost definitely not very nutritious) to black raspberry flavored sparkling water. My costs were rising, so I decided to try a new strategy and buy a bottle of every Brit's favourite childhood drink, squash (a fruit concentrate which you dilute with water). A lot cheaper than buying an individual bottle or can of something most days (and better for the environment), squash still contains artificial sweeteners and preservatives, so I wasn't sure if I was doing my health much good or not. It did fill the Diet Coke gap somewhat, though. Week Three: Traveling poses an extra challengeIn the middle of January, I went to Finland for a week, and I realized I usually drink a lot of Diet Coke both on travel days and when abroad. Honestly, I missed it. For starters, European Diet Coke is actually my favourite of all diet cola variants (yes, it tastes different to UK Diet Coke — like a cross between our Diet Coke and Diet Pepsi, if you're interested). I was sad not to be able to enjoy it. On the flip-side, I had fun Finnish drinks to try, like flavored vitamin waters and something called a Kane's Ruby Hill Thrill which was a delicious fizzy strawberry drink. I'll be honest, I wasn't entirely sure if it should be classed as a diet soda, but I figured if I didn't really know what it was, it was allowed. (Debatable, I know.) Week Four: The cravings were definitely lesseningAs I neared the end of my month sans DC, I realized my cravings for it had definitely decreased. They hadn't completely disappeared, though — it was often when I saw someone else drinking some, or heard that gloriously satisfying sound of a can being opened, that I found I suddenly wanted one. I didn't cave, but I was drinking squash at an alarming rate. I considered buying bottled sparkling water thinking that it would be better health-wise than an artificially sweetened beverage, but I felt too bad about the plastic, so I resisted. I concluded that for the health of both the planet and myself I should really just drink water from the tap. I'm not going to cut Diet Coke out completely, but I will cut downOn February 1, I had my first Diet Coke in a month and it was, well, underwhelming. Yes, I enjoyed it, but it didn't feel like coming home or anything. Honestly, I didn't notice any drastic enough benefits to make me want to cut Diet Coke out of my life completely (that might be a different story had I not drunk any soft drinks). I was hoping my afternoon snack cravings might magically disappear when I stopped drinking diet soda, but I'm not convinced they did. My cravings changed day to day, but that happens normally. My energy levels didn't change, nor did my focus or body. It was all rather anti-climactic. I don't need Diet Coke to get me through an afternoon. I just quite enjoy it. That said, I am going to try and limit my diet soda consumption to one or two a week. I know they're not good for me, so I hope I can gradually wean myself off all soft drinks and be one of those beacons of health who only drink water. Maybe. At the end of the day (well, month), I believe in moderation and having a little bit of everything you fancy as part of a balanced diet. That's the key though: a little bit. Not seven cans a week. Read more: A sports nutritionist says drinking Diet Coke will help you lose weight, despite a new study that suggests the opposite There's even more evidence that drinking diet soda is bad for you Low-calorie sweeteners are no better for weight loss than sugar, according to a new study |
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