The One Soda That Dietitians Say Is OK to Drink

What we drink can be just as important for our health as what we eat. And while drinking beverages like water and tea comes with little risk, downing sodas regularly is linked to an increased risk of a laundry list of unsavory outcomes, including obesity, diabetes, heart disease, dental diseases, and rheumatoid arthritis.

And don’t think you get off scot-free if you are opting for the diet alternatives, as consumption of certain diet sodas is linked to outcomes like increased risk of type 2 diabetes and metabolic syndrome.

But if you can’t kick your soda habit cold-turkey, take solace knowing that there are some healthy soda alternatives that taste just as good as the brands that you have grown to love—but with some health bonuses. My favorite healthy soda is Olipop: a new kind of soda that contains just 2-5 grams of sugar and 9 grams of prebiotic fiber.

But before we get into the soda I think is OK to drink, let’s first look at what it’s up against.

What is actually in soda that makes it so unhealthy?

Classic colas – think old-school Coke and Pepsi – are made with similar ingredients. While the addition of carbonated water is harmless enough, the combo of high fructose corn syrup, caramel color, and unspecified flavors make this concoction one that isn’t doing your body any favors when it is gulped down. (Related: Dangerous Side Effects of Drinking Soda Every Day, According to Science.)

For one, since consumption of high fructose corn syrup directly contributes to the obesity epidemic, drinking something that is so concentrated in this ingredient is not without risk. Consumption of high fructose corn syrup is also linked to increased diabetes risk and fatty liver disease risk, so avoiding this ingredient can be a smart move if you are focused on your overall health.

And the caramel color that is added to make the soda have that classic cola color may pose a health risk, too. According to data published in PLoS One, those who drink beverages that contain caramel color can be exposed to 4-methylimidazole (4-MEI), a potential cancer-causing substance formed during its creation.

Finally, the addition of natural flavors may be a-ok, depending on which natural ingredients are actually in there. Since the specific “natural flavors” are not listed, there is no way of knowing what is actually being consumed when a cold can of soda is cracked open. A natural flavor’s origin needs to come from a plant or an animal, but once it is processed, the end result may contain a slew of chemicals that you may or may not want in your body. There is no way of knowing unless the specific ingredient is listed on the ingredient list.

In other words, the term “natural flavors” is a nebulous one that does not automatically mean healthy, even though it sounds healthy.

And while a moderate amount of sugar intake is ok to enjoy on occasion, consuming too many added sugars is not recommended. In fact, the Dietary Guidelines for Americans specifies that only 10% of calories consumed should come from added sugar – at a maximum. So, for a 2,000 calorie diet, a person should be consuming a maximum of 50 grams of added sugar per day.

One can of classic Coca-Cola contains 39 grams of added sugar or more than 75% of your daily allotment. Upgrade that size to a 20-ounce bottle that you would find at a gas station, and you are giving yourself a whopping 65 grams of sugar – exceeding the recommended amount of added sugar that you should shoot for in a day.

Along with the high fructose corn syrup, added colorings, and such, there are no vitamins, minerals, fiber, or really any nutrients that offer a nutritional benefit to redeem itself in the eyes of a registered dietitian.

What should soda lovers drink if they can’t do water?

As a registered dietitian, I have encountered my fair share of people who simply need their soda. While I always recommend water as the primary beverage choice for a calorie-free hydration boost, it is understandable how some people need their soda fix on occasion. And while I do suggest that people stay away from sodas, I don’t think they need to stay away from all sodas. 6254a4d1642c605c54bf1cab17d50f1e

Choosing a soda that contains natural prebiotic fibers for gut-health support, no caramel coloring, real juice and spices like cinnamon for flavoring, and stevia leaf for sweetness instead of high fructose corn syrup is a dietitian’s dream come true.

And this soda unicorn became a reality when Olipop Vintage Cola came into existence.

Why OLIPOP Vintage Cola is a dietitian-approved soda.

Olipop Vintage Cola tastes so similar to the original versions that you wouldn’t even know that you are drinking a better-for-you soda unless you looked at the (super-cute) can.

Pouring this carbonated beverage into a frosted glass looks, sounds, and smells just like what we have all grown to love.

But the shining star of this drink is the addition of OLISMART: a blend of prebiotic fiber to help maintain a healthy microbiota and give one serving a whopping 9 grams of fiber (that’s 36% of the daily value!). Fiber intake is linked to a variety of health benefits, including supporting healthy bowel movements, weight loss, and reduced risk of colon cancer.

And if you are trying to stay within the added sugar guidelines of the Dietary Guidelines, finding a soda that contains only 2 grams of sugar per can makes staying compliant super-easy. And 2 grams of added sugar is a far cry from the 39 grams found in classic sodas.

The flavors are specified on the ingredient list (instead of being clumped together as “natural ingredients”), the calories are not too high (only 35 calories per can, mostly from the 9 grams of fiber), and the concoction is totally GMO-free. All in all, Olipop Vintage Cola is an awesome choice when a soda craving strikes.

A better-for-you soda for soda-lovers.

While people should continue to stay hydrated primarily by drinking water, sprinkling in an Olipop Vintage Cola every now and again will not wreak havoc on your overall health – and may actually do you some good.

You can find Olipop’s Vintage Cola (which is the only caffeinated flavor with 50 milligrams of caffeine from green tea) along with their other flavors, Classic Root Beer, Orange Squeeze, Ginger Lemon, Cherry Vanilla, and Strawberry Vanilla, at your local grocery store, or purchase a case directly from Olipop’s website (there’s free shipping!).

So, crack open a cold cola and enjoy the benefits that Olipop can offer – cheers!

For more healthy soda options, don’t miss our round-up of 25 Healthy, Low-Sugar Soda Alternatives.

And to get healthy eating news straight in your inbox, make sure to sign up for our newsletter!

Lauren Manaker is an award-winning registered dietitian, book author, and recipe developer who has been in practice for almost 20 years. Read more about Lauren

Coke Zero vs. Diet Coke: What’s the Difference?

There isn’t much difference between Coke Zero and Diet Coke. You can drink either coke if you want to reduce your sugar intake. However, they both contain artificial sweeteners, which may not be so healthy either, researchers suggest.

You’ve likely heard that limiting the amount of added sugar in your diet is important for your health.

People who regularly consume sodas may try switching to sodas made with artificial or non-nutritive sweeteners to reduce their added sugar intake.

These alternatives make products taste sweet but don’t lead to the blood sugar increases that traditional sugar may cause.

Diet drinks are a way to avoid added sugars in beverages, but more recently, sodas with “zero” in their name have hit the market alongside them. Coca-Cola is a popular example of a brand with both “diet” and “zero” varieties.

If you’re wondering about the differences between Coke Zero and Diet Coke — and how to determine which is a better choice for you — read on.

Below are the ingredients and nutrition facts for both Coke Zero and Diet Coke. In this section, we’ll break down some of the key differences and similarities you may want to consider.

Coke Zero nutrition facts

Coke Zero’s ingredients include:

• carbonated water
• caramel color
• phosphoric acid
• aspartame
• potassium benzoate (to protect taste)
• natural flavors
• potassium citrate
• acesulfame potassium
• caffeine

It also contains the amino acid phenylalanine, so people with phenylketonuria (PKU) should avoid it.

Coke Zero contains no added sugars since it uses artificial sweeteners instead. It comes in a variety of flavors, including cherry, cherry vanilla, orange vanilla, and vanilla. Caffeine-free Coke Zero is also available.

Diet Coke nutrition facts

Diet Coke’s ingredients include:

• carbonated water
• caramel color
• aspartame
• phosphoric acid
• potassium benzoate (to protect taste)
• natural flavors
• citric acid
• caffeine

Like Coke Zero, Diet Coke contains the amino acid phenylalanine, so people with PKU should avoid it.

Diet Coke contains no added sugars since it uses artificial sweeteners instead. Regular Diet Coke uses aspartame, but you can also purchase a variety of Diet Coke that’s made with Splenda, a brand of sucralose.

Flavor varieties of Diet Coke include ginger lime and feisty cherry. Like Coke Zero, Diet Coke also comes in a caffeine-free version.

Key differences between Coke Zero and Diet Coke

These products are essentially the same, especially in regards to their main selling point: not containing sugar.

What differs between the two is the type of sweetener they contain, as well as their caffeine content, although these two differences are still unlikely to be significant to most people.

While Diet Coke uses aspartame as its sweetening agent, Coke Zero uses both aspartame and acesulfame potassium, also called “Ace K” or “acesulfame K.”

Acesulfame potassium is another calorie-free sweetener that passes through the body without raising blood sugar levels.

Per Diet Coke’s ingredient label, its primary sweetener is aspartame, and since ingredients are listed in order by weight, it’s reasonable to assume that it contains much less acesulfame potassium. This means that these drinks are quite similar in terms of ingredients ( 1 ).

The other key difference is caffeine content. Coke Zero has less caffeine than Diet Coke. However, both beverages are well below the recommended daily caffeine limit of 400 mg per day for adults ( 2 ).

One debatable difference is the taste of these two drinks. Some say they cannot taste a difference, while others swear by either Diet Coke or Coke Zero as tasting closest to the “real deal.”

Summary

Coke Zero has less caffeine than Diet Coke. It also uses an additional sweetener, acesulfame potassium, that Diet Coke doesn’t. Overall, their ingredient contents and nutritional profiles are similar.

As of late, Coca-Cola writes on its website and in its most recent marketing materials that it has developed a new recipe for Coke Zero. The company doesn’t go into detail about how it has changed but maintains that it “has more real Coca-Cola flavor, still without any sugar” (3).

Coke Zero has a slightly different aftertaste than Diet Coke, likely due to its acesulfame potassium. Diet Coke tastes more like regular Coke to many people. However, for some, it’s the reverse.

Neither tastes just like the original Coca-Cola. Depending on multiple factors — like whether you get it from a beverage fountain, in a can, or in a bottle — each type may have a slightly different taste.

Summary

The flavor difference between Coke Zero and Diet Coke is slight, with both drinks tasting different from regular Coke but overall similar. Still, some may find they prefer one over the other.

For most, not many harmful side effects come from drinking carbonated beverages in moderation.

However, caffeine and artificial sweeteners may negatively affect some people, even at moderate intake levels.

The United States Department of Agriculture (USDA) recommends that adults have no more than 400 mg of caffeine per day.

That’s about 4 cups of coffee, or nine or eleven 12-ounce (355-mL) cans of Diet Coke or Coke Zero, respectively. So, you’re unlikely to exceed the limit by drinking these sodas in moderation ( 2 ).

If you’re highly sensitive to caffeine, though, you may want to watch your intake of these beverages. Otherwise, they contain a relatively low amount of caffeine.

Aspartame may cause headaches for some people, according to the American Migraine Foundation. While this effect may vary, it’s good to know ahead of time so you can connect the dots if you start experiencing headaches after drinking these beverages (4).

In addition, some studies have indicated that aspartame may be carcinogenic, but other data contradicts this. More long-term, high quality human studies are needed before we can connect aspartame to cancer ( 5 , 6 ).

Those who take a more cautious approach to ingredients in foods may want to avoid aspartame, and that’s OK. However, it’s worth noting that the Food and Drug Administration (FDA) considers aspartame safe ( 7 ).

Similarly to aspartame, acesulfame potassium has been evaluated for potential carcinogenic effects in both older and more recent studies. Again, however, the evidence is unclear, and more long-term, high quality human studies are needed ( 8 , 9 ).

Acesulfame potassium is also FDA-approved ( 7 ).

Summary

The sweeteners in Coke Zero and Diet Coke — acesulfame potassium and aspartame — have been evaluated for potential negative health effects. However, both sweeteners are FDA-approved. Additionally, the caffeine content of both sodas is low.

There are very few differences between Diet Coke and Coke Zero. As such, there is no concrete, measurable reason to suggest that one is superior to the other.

Nutritionally, there are no significant differences. Their ingredient and caffeine contents are similar as well, so neither is healthier than the other.

Remember that diet soda is not considered a healthy drink. It’s a fun treat that can be consumed in moderation — and switching from original sodas to diet ones is a great starting place if you’re trying to cut back on added sugars.

Whichever you choose will depend largely on which tastes better to you. Coke Zero has been said to taste more like regular Coke, but some people feel differently and even prefer Diet Coke over regular Coke.

Summary

The best choice will depend on your taste preferences. There are no significant differences nutritionally between Coke Zero and Diet Coke.

With the conflicting evidence surrounding artificial sweeteners, you may be wondering how you can get your fizzy fix while limiting your artificial sweetener intake.

Here are some ideas you can try:

• Flavored waters. Calorie-free flavored waters can be refreshing and hydrating. Consider them as a healthy addition to your fridge or cooler.
• Kombucha. This probiotic-filled beverage promotes healthy gut bacteria and is naturally fizzy due to the fermentation process. Most kombuchas have less sugar than regular sodas, but compare labels to ensure you’re not overdoing it on added sugars.
• Probiotic sodas. Some brands of probiotic “soda” are similar to kombucha. They’re designed to taste similar to soda but have far less sugar. Their benefits are similar to those of kombucha due to the probiotics.
• Stevia sodas. Several brands of fizzy drinks mimic popular soda flavors and contain no artificial sweeteners. Instead, these sodas use plant-based alternative sweeteners like stevia or monk fruit. They still taste similar to soda but have no sugar or artificial sweeteners.
• Sparkling water. If it’s fizz you’re after rather than the sweetness, sparkling waters may come to your rescue. While they’re not always sweet, they still provide carbonation without any sugar or artificial sweeteners.

Summary

There are many alternatives to diet or zero sugar sodas. Kombucha, sparkling water, and sodas sweetened with plant-based alternative sweeteners are all similar in flavor without containing artificial sugars.

If you want to limit added sugars, sodas made with artificial sweeteners — like Diet Coke and Coke Zero — may seem like a good choice.

While some of the artificial sweeteners in these two drinks have faced controversy over their potential negative health effects, consuming either beverage in moderation should not be a concern, especially when compared with the negative effects of their sugar-laden alternative.

Coke Zero and Diet Coke are essentially the same nutritionally. They differ mostly in their flavor.

If you decide you want to limit added sugars and non-nutritive sweeteners, kombucha or a probiotic soda may be good alternatives.

Last medically reviewed on October 26, 2021

How we reviewed this article:

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.