Zero-sugar or “diet” drinks are often considered a healthier alternative to regular sugary soft drinks because they contain little or no added sugar. But the question is: are they actually safe for your heart?
The answer is more complicated than simply calling them “healthy” or “unhealthy.”
1. What makes a drink “zero-sugar”?
Zero-sugar drinks usually replace sugar with low- or no-calorie sweeteners, such as:
- Aspartame
- Sucralose
- Acesulfame-K
- Stevia or steviol glycosides
These sweeteners provide sweetness with little or no sugar and very few calories.
2. Do zero-sugar drinks directly damage the heart?
There is no strong evidence that an occasional zero-sugar drink directly causes heart disease in healthy people.
However, some observational studies have found associations between higher consumption of artificially sweetened beverages and cardiovascular problems. Importantly, an association does not prove that the drinks caused those problems. People who consume these beverages frequently may also have other risk factors, such as obesity, diabetes, poor diet or low physical activity.
3. Are they better than sugary soft drinks?
For someone who regularly drinks sugar-sweetened soda, replacing it with a zero-sugar version can reduce sugar and calorie intake.
That can be useful, particularly when the alternative is a high-sugar beverage.
But this does not mean zero-sugar drinks are as beneficial as water or other nutritious beverages.
4. What about blood sugar?
Because they generally contain little or no sugar, zero-sugar drinks usually have much less immediate impact on blood glucose than regular sugary drinks.
However, people with diabetes should still check the nutrition label because formulations differ between products.
5. What should heart-conscious people choose?
For everyday hydration, water is the simplest choice.
Other options include:
- Unsweetened tea
- Unsweetened coffee
- Plain or sparkling water
- Water infused with lemon, mint or other fruits
A zero-sugar drink can be an occasional alternative to a sugary soft drink, but it doesn’t need to become the main source of hydration.
Bottom line
“Zero sugar” does not automatically mean “heart healthy.” These drinks can reduce sugar intake compared with regular soft drinks, but the safest everyday choice for heart health remains water and other unsweetened beverages.
If you have heart disease, diabetes, high blood pressure, or consume several diet drinks every day, discussing your beverage choices with your doctor or dietitian can help you make a choice suited to your individual health needs.
