There is no doubt that sugar-free drinks contain less calories than sugary drinks. However, does that mean sugar-free drinks are associated with weight loss?
Animal studies show that low calorie sweeteners such as aspartame, sucralose and saccharin increased food consumption and weight gain. Although, research has been mixed and another study has found artificially sweetened low-calorie drinks to contribute towards weight loss.
By consuming sugar-free drinks, we may feel that we can overindulge on the food we eat just because we’re not drinking our calories. This defeats the purpose of the low calorie drinks and may lead to further weight gain.
One of the studies in animals concluded that carbonated drinks, whether they were sugary or sugar-free, elevated levels of the hunger hormone ghrelin. In a study over 1 year, there was greater weight gain in animals that consumed carbonated beverages in comparison to those who consumed non-carbonated drinks or water. This was due to greater food intake.
Are Artificial Sweeteners in Sugar Free Drinks Safe for Daily Consumption?
Aspartame is one of the main ingredients in commonly consumed sugar-free drinks. It is an artificial (chemical sweetener) used in various food and drinks since the 1980s.
It was concluded that the acceptable daily intake (ADI) of aspartame is 0-40mg per kg of body weight. A typical can of fizzy drink contains 125mg to 200mg of aspartame. Depending on your body weight, consuming more than 14 cans (an adult of 70kg), would be exceeding the ADI.
All sweeteners in the UK undergo rigorous testing before they are approved safe for consumption.
There have been reports that sweeteners are linked to health issues. However, Cancer Research UK have stated that sweeteners do not cause cancer.
The sweetener aspartame is not suitable for individuals who have a condition called Phenylketonuria (PKU). This is a rare, inherited condition.
Do Sugar Free Drinks Cause Blood Sugar Spikes Like Regular Drinks?
Sugar is broken down in the gut and absorbed into the bloodstream as glucose and/or fructose. This raises blood glucose levels.
Most artificial sweeteners are not metabolised into glucose. They either pass through the gut largely unchanged or are metabolised into non-glucose compounds e.g. aspartame is broken down into amino acids. As they have little carbohydrate content, they do not directly raise blood sugar levels.
Those with diabetes can safely consume sweeteners without worrying about blood glucose spikes. However, care still needs to be taken when considering how much is consumed.
Polyols are sweeteners which are sugar alcohols. They contain carbohydrates and cause less of a blood sugar spike but not zero.
Even though sweeteners are not actually sugars, they may cause an insulin response by activating sweet receptors in the gut. This then leads to the release of insulin and other hormones that prepare the body for food. Evidence for this is mixed and the response is less effective than when actual sugar is consumed. This response may also be dependent on the specific sweetener - sucralose causes insulin release whereas aspartame does not.
Studies also show that participants consuming artificial sweeteners had higher insulin resistance compared to those who consumed no artificial sweetener.
Natural flavours and additives do not directly spike blood sugars.
Are Sugar Free Drinks Better for Your Teeth Than Regular Soft Drinks?
We are commonly aware that sugary drinks are bad for our teeth, so does this mean that sugar-free drinks are better for us?
Sugar in beverages interacts with naturally occurring bacteria in the mouth to produce acid. This acid, combined with the acid in the carbonated drinks, attacks and weakens the enamel on your teeth.
Sugar-free drinks are less likely to cause dental caries due to the lack of sugar in them, however, they do still contain acids.
Citric acid is usually added for flavour into drinks with citrusy notes. Citric acid can be particularly erosive and binds to calcium, leaching it from tooth enamel.
Phosphoric acid is used in dark cola drinks and is a major contributor to enamel erosion.
Carbonic acid is created when carbon dioxide is dissolved in water to make the beverage fizzy. Although not as damaging as citric or phosphoric acid, carbionic acid can contribute to enamel erosion.
Dental caries (tooth decay) occur when bacteria in the mouth feed off sugar from our diet, producing acid that can create cavities (holes). Tooth decay can be reversed through mineralisation but can still pose issues to mouth health.