Zero and Diet Drinks
In brief
Section titled “In brief”- Zero and diet drinks contain artificial sweeteners instead of sugar
- No direct blood sugar rise, but metabolic effects nonetheless
- 38% higher diabetes risk with daily use (research 2024)
- Sweeteners strengthen cravings for sweets and disturb microbiome
- Water, tea, and coffee are the healthy choice
What are zero and diet drinks?
Section titled “What are zero and diet drinks?”Zero and diet drinks are soft drinks or other products in which sugar has been replaced by artificial or natural sweeteners:
| Sweetener | Type |
|---|---|
| Aspartame | Artificial |
| Sucralose | Artificial |
| Acesulfame-K | Artificial |
| Stevia | Natural |
They contain hardly any calories and usually have no direct influence on blood sugar levels.
Why do people choose zero or diet?
Section titled “Why do people choose zero or diet?”The reasoning is logical:
- No sugar
- So no calories
- So no weight gain
But the body responds differently than expected.
The problem
Section titled “The problem”Artificial sweeteners do provide a sweet taste, but no energy. This can:
- Stimulate the reward system in the brain
- Actually strengthen the need for sweets
Consequences for eating behavior
Section titled “Consequences for eating behavior”| Effect | Description |
|---|---|
| More cravings for sweets | Or carbohydrate-rich products |
| Less satiety | After meals |
| Persistent preference | For sweet flavors |
What does research say about diabetes risk?
Section titled “What does research say about diabetes risk?”A large Australian population study (Monash University, 2024) showed:
People who drink one ‘zero drink’ daily have a 38% higher risk of developing type 2 diabetes compared to non-users.
Effects on metabolism
Section titled “Effects on metabolism”| System | Possible effects |
|---|---|
| Gut | Change in composition and function of microbiome |
| Brain | Strengthened stimulus of reward system, more cravings for sweets |
| Pancreas | Possible slight insulin response to taste stimulus |
| Liver & fat metabolism | Insufficient metabolic rest, higher chance of insulin resistance |
| Dental health | Less cavities than sugary drinks, but possible effect from acid |
Are natural sweeteners better?
Section titled “Are natural sweeteners better?”Sweeteners like stevia or erythritol are often considered ‘natural,’ but they also maintain the taste preference for sweets.
| Assessment | Explanation |
|---|---|
| With moderate use | Appear less harmful than synthetic sweeteners |
| Long-term effects | Still insufficiently known |
The starting point remains: less sweet = metabolically calmer = healthier.
Advice for daily use
Section titled “Advice for daily use”| No. | Advice |
|---|---|
| 1 | Water remains the best choice — still or sparkling with lemon, lime, mint, or cucumber |
| 2 | Limit zero and diet drinks to occasionally |
| 3 | Don’t use sweeteners in coffee or tea |
| 4 | Check labels — sweeteners are also in yogurt, chewing gum, and sports drinks |
| 5 | With insulin resistance or diabetes: use zero drinks only occasionally |
Healthy alternatives
Section titled “Healthy alternatives”| Drink | Benefit |
|---|---|
| Water | Optionally with lemon or sparkling |
| Herbal tea, rooibos | Caffeine-free, no sweeteners |
| Green or black tea | Antioxidants |
| Coffee without sugar | Or milk alternatives |
| Homemade infused water | With herbs, citrus peel, berries, or ginger |
Summary
Section titled “Summary”Veelgestelde vragen
Are zero and diet drinks healthy?
No, despite no calories, regular use appears to contribute to metabolic disruption and increased diabetes risk. They are a less bad intermediate step, not a healthy replacement for soft drinks.
Do zero drinks increase diabetes risk?
Yes, Australian research (2024) showed that one zero drink daily increases the risk of type 2 diabetes by 38%. Artificial sweeteners can contribute to insulin resistance and disturbed glucose regulation.
How do sweeteners affect the body?
Sweeteners provide sweet taste without energy, which stimulates the reward system and strengthens cravings for sweets. They can change the microbiome, cause a slight insulin response, and disturb metabolic rest.
What are healthy alternatives?
Water (optionally with lemon or sparkling), herbal tea, rooibos, green or black tea, coffee without sugar, and homemade infused water with herbs, citrus peel, or ginger.
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Medical Disclaimer: The information provided by Stichting Je Leefstijl Als Medicijn regarding lifestyle, diseases, and disorders should not be construed as medical advice. Under no circumstances do we advise people to alter their existing treatment. We recommend that people with chronic conditions seek advice regarding their treatment from qualified medical professionals.