Are You Being Fooled by Zero Calorie Sodas?
July 17th, 2009
Zero calorie sodas such as Coke Zero and Pepsi Max are slowly but surely becoming the next generation of diet soft drinks. Based on their popularity, people are obviously drinking them, but if they don’t contain any calories, then what exactly is it that you’re drinking?
As a result of consuming too much processed food that’s high in sugar and refined carbohydrates, the majority of the population is overweight and many of the people who are trying to slim down by cutting calories are failing miserably. As such, zero calorie beverages such as Coke Zero and Pepsi Max are not the answer to weight loss that many people believe them to be, and to make matters worse, the chemical additives in these beverages can compromise your health.
Coke Zero and Pepsi Max
Most diet sodas, including Diet Coke and Diet Pepsi, have been virtually calorie free for years. As such, Coke Zero and Pepsi Max are nothing more than diet sodas with some new ingredients and a unique marketing spin. The following are some of the more notable ingredients found in Coke Zero and Pepsi Max that don’t exist in their full calorie Coke and Pepsi counterparts.
Aspartame
Aspartame is an artificial sweetener that’s considered by many health experts to be one of the most dangerous food additives in existence. Despite a significant amount of controversy, aspartame is frequently associated with cancer, neurological disorders including Parkinson’s disease and Alzheimer’s disease, and a very long list of other conditions and unpleasant symptoms.
Much of the controversy surrounding aspartame is fueled by corporate interest. In the late 1990s, Dr. Ralph Walden showed how significant this influence is by conducting a peer review of the 165 studies that were available at the time and were related to the safety of aspartame for humans. Of these studies, 74 were funded by corporations with financial ties to aspartame and the other 91 were funded by independent sources. All of the research that had financial ties to aspartame deemed it to be safe while 92% of the independent research indicated otherwise.
Acesulfame Potassium
Acesulfame potassium, often referred to as Acesulfame K, is another artificial sweetener that’s increasing in popularity. Although more research needs to be done on Acesulfame K, it’s been shown to promote cancer and increased insulin production in animals.
Potassium Benzoate
Potassium benzoate is a food preservative that’s used to prevent the growth of yeast, mold, and bacteria. It’s drawn a lot of negative attention due to it’s potential to form benzene when combined with vitamin C. Long term exposure to benzene has been found to cause cancer, anemia, suppressed immunity, irregular menstruation, and infertility.
Trading One Problem for Another
As shown by the following table, the biggest difference between Coke Zero, Diet Coke, Pepsi Max, and Diet Pepsi is the introduction of the Acesulfame K sweetener and the reduction of aspartame.
| Coke Zero | Diet Coke | Pepsi Max | Diet Pepsi | |
| Acesulfame K | 46 mg | 0 mg | 32 mg | 0 mg |
| Aspartame | 87 mg | 187 mg | 123 mg | 177 mg |
Although Acesulfame K appears to be much less of a risk than aspartame, it’s safety is still in question, and that leaves Coke Zero and Pepsi Max with two potentially dangerous artificial sweeteners instead of one.
The Max Factor
In addition to being a zero calorie soft drink, Pepsi Max is also marketed for it’s increased caffeine content and the addition of ginseng, both of which give it the appeal of an energy drink. In comparison to the 38 mg of caffeine in regular Pepsi, there’s 69 mg of caffeine in Pepsi Max. The inclusion of ginseng, which is a natural herbal supplement used to promote better mental and physical function, even gives Pepsi Max a bit of a misleading health appeal.
Neither caffeine nor ginseng will ever provide you with the long lasting and balanced sense of energy that can only result from optimal health. Furthermore, frequently relying on caffeine for energy will likely worsen the underlying problem that’s causing you to be tired and eventually lead to adrenal fatigue and poorer health.
Another suspect ingredient in Pepsi Max is calcium disodium EDTA which is commonly used by health professionals to help remove excess metals such as mercury, lead, and iron from the body. What does this have to do with soda you may ask? According to Pepsi, it helps to “protect flavor.” The real reason why it’s in Pepsi Max is to reduce the risk of benzene forming from the potassium benzoate preservative. How nice of Pepsi to look out for us like that.
A Better Perspective on Weight Loss
Clearly, the most obvious reason to drink zero calorie beverages such as Coke Zero and Pepsi Max is to reduce calorie intake, and in turn, lose weight. Ironically, although this is a controversial topic with research supporting both sides, it’s been shown in at least one study that people who rely on artificially sweetened beverages are more likely to gain weight.1 In association with this, aspartame in particular has been shown to increase appetite2 and calorie consumption.3
Losing weight is no different from increasing your energy in the regard that it’s most effectively done through a healthy lifestyle. Too many people prioritize their appearance over their health, and as a result, fail to understand that pursuing better health and following a healthy diet will naturally lead to weight loss.
No type of soda, regardless of how many or how few calories it has, is ever a good choice. However, by following healthy habits on a regular basis, you’ll be able to enjoy soda in moderation without much impact to your health or weight, and when you do, you might as well enjoy the real thing!
Post this on Twitter
Post this on Facebook
Support this on StumbleUpon
Email this to friends
Leave a comment
Vin, soda is junk. I drink one with splenda in it a couple of times a week. I should feel guilty even at that, but I figure I eat healthy enough to indulge once in a while. Thanks!
Hi Stephen, thanks for your comment! There’s nothing wrong with occasional indulgence! When you do, embrace it and don’t feel guilty! Otherwise, what’s the point? On the few occasions that you do indulge, I personally think you’d be better off with regular soda than Splenda. Here’s why.
Hey Vin, I think I’ve found the perfect solution to the soda problem, I call it the Zero Soda Solution.
Thanks for your comment, Jonathan! I like that – the best zero calorie soda is no soda at all!
Thanks for this article – it was really useful. I’ve recently changed from regular coke to pepsi max because I thought it wasn’t as bad! I guess I shouldn’t drink any soft-drink… the only problem is that I’m addicted! Any ideas?
Hi Stella,
Yes, the best solution is to minimize your consumption of all soft drinks. Whether your addiction is to caffeine or artificial sweeteners, it would probably be best for you to reduce your consumption gradually. In addition, you might find The Mood Cure by Julia Ross to be helpful. Julia Ross is an addiction specialist, and in this book, she discusses how to overcome addictions and mood issues through diet. The following article, which is based on this book, might be helpful as well: How to Improve Your Mood Through Diet.
Great article- all the more reason why I avoid diet soft drinks.
I am doing a chemistry experiment analyzing pepsi max. Do you know the reported aspartame content in mg / 8 fl. oz serving? This would be very beneficial to my project. Thanks!
Thanks, Allyson!
According to this page from Pepsi, if you select Pepsi Max as the product, it shows as having 82 mg of aspartame per 8 oz serving. Good luck with your experiment!
I use to be quite addicted to Coke for over 10 years. I always was a overweight person and I tried so hard to lose weight but nothing ever worked, so then I read something online and started drinking Pepsi Max. I still didn’t lose weight. Then suddenly I replaced it with water and I lost weight easily. This article is toooo right and if you want to lose weight just replace it with water. Just think off water as a magic bullet for every coke addict to losing weight.
Hi Oggydude, thanks for sharing your experience and congratulations on your weight loss!
Drinking water instead of soft drinks is not only a good way to support weight loss, but it’s also a great way to promote optimal health, especially since most people don’t drink enough of it and are chronically dehydrated.
I have been drinking zero-calorie sodas for years and I am a very happy and healthy athlete. I am now 24 and at least superficially healthy. I otherwise eat healthy and do parkour every day, and also drink coke zero calories about 4 times a week many times a day. If I do get cancer and bad stuff in the later years, then fine, who wants to live to be 80+ anyways? Not me that’s for true. Oh, also I just started smoking and drinking whisky.
Hi Jay, thanks for sharing your opinion.
It sounds to me like you’re greatly underestimating the quality of life that can be maintained in old age and I hope you consider reevaluating your perspective. There are more and more cases of people in their 70s displaying amazing levels of strength and athleticism in addition to being full of energy and thoroughly enjoying life. As science continues to advance, the age cap on this is likely to continue increasing. Besides, it’s certainly possible to live a vibrant, active, energetic, and happy life in old age without being a model of superior fitness and athleticism.
It’s certainly your choice to embrace the “live now pay later” approach, but realize that you’re taking the risk of majorly regretting this when you’re older and potentially unwell. Even though you may think you don’t want to live beyond 80, you might live that long anyway, and instead of living a vibrant life at this age, you may be in pain with a greatly compromised quality of life. Granted, following healthier habits doesn’t guarantee anything, but it certainly improves the odds, and with a deeper understanding of one’s values, novelties like soda, cigarettes, and whiskey generally don’t provide much fulfillment anyway. Consider the famous quote from Yogi Berra: “If I had known I was going to live this long, I would have taken better care of myself.”
Another important concept you brought up is superficial health. Contrary to what many people think, having the appearance of a fit athlete is not always synonymous with good health and optimal wellness. In fact, many of the models seen on magazine covers are compromising their health to look the way they do. Here’s a telling article by one such person.
Personally, I do want to live beyond 80, and at that age, I plan to be active and fit. I currently live my life in a way that promotes this, and I still live a fulfilling and enjoyable life. Based on this, even if I don’t age as well as I hope to, I’ll have nothing to regret. In fact, it will be quite the opposite because I’ll know that I did my best, and even if my health is not up to expectations, I’m sure I’ll still be better off than if I hadn’t made the effort.
Hi Vin.
I am very surprised to see you are still replying to comments after over a year of writing this article. That is real awesome for you to do. I work on the internet field building websites etc & i see alot of people ditching the work they have done online or forgetting about their articles after 6 months & they don’t look back.
One thing i want to ask you is I am trying to lose weight by limiting my calorie intake. I have always considered myself to be a healthy person. never smoked, drink and eat very healthy all my life. The only Vice i have always had is coffee.
lol i do have a caffeine addiction & i want to ask you. Which one would you think is better for your health. Coffee or coke zero? Lol. i know overall it’s better to kick the caffeine addiction. I have tried and it’s a nightmare. 
is there any advice you can give on which one is better? I am considering switching to coke zero purely based on less calories.
Hi Sarah,
Thanks for your kind feedback! The passion I have for what I write about stays relevant regardless of how old an article is. More importantly, if someone has a question in regard to something I wrote a while ago, I don’t want to leave them hanging.
Keep in mind that if you restrict calories too excessively, it can cause your metabolism to slow down as a measure to conserve resources, and this will make it more difficult to lose weight. If you focus on eating primarily whole foods and limit yourself to a moderate amount of fruit and high starch vegetables, I think you’ll find that you don’t need to worry much about counting calories.
Most of the risks associated with aspartame and caffeine are quite different, and they’re also used for different reasons, so it’s not an easy comparison. However, considering that the potential effects of aspartame appear to be much more dangerous and that there’s a perfectly suitable natural alternative, I think there’s no point in consuming it at all regardless of how it compares to caffeine. Nobody should be drinking soda on a regular basis, and those who don’t want to give it up can enjoy drinking full calorie sodas in moderation. With the dietary approach I described above, you should be able to do this without it having too much of a negative impact on your health or weight loss efforts. Of course, anyone who has difficulty keeping blood sugar regulated should be more careful.
If you’re going to continue drinking coffee, one thing that I think is especially important is to drink organic coffee. Most coffee beans come from other countries where pesticide use is less regulated.
I went from 110 pounds to 130 after I switched to diet colas?????? I never use to eat sweets, but I wasn’t getting my sweet tooth satisfied with diet colas and I started eating foods with more sugar…ugh. I’ve stopped with the diet colas and switch to drinking sodas with sugar, but not high fructose sugar, and trying to do so in moderation.
Hi Cherry, thanks for sharing your experience!
As I mentioned at the end of the article, it’s been shown that some people actually gain weight when using artificial sweeteners. Your experience seems to support this, and given the potential for artificial sweeteners to have undesirable side effects, it’s best to avoid them anyway. I think you have the right idea by lowering your consumption of soda in general and enjoying full calorie soda in moderation when you do choose to drink it.
Yeah Vin….funny you would post this today…I switched to Pepsi Max and have been having problems with blood sugar…something I have never dealt with… I guess I need to just moderate the regular soda better (with real sugar instead of high fructose sugar). I’ll figure it out eventually………sigh
OH AND SINCE I SWITCH I FEEL HUNGRY ALL THE TIME.
MY STOMACH THINKS MY THROATS BEEN CUT. (movie quote). I JUST FEEL SO HUNGRY ALL THE TIME NOW!
Hi Cherry,
The problem with low calorie sodas is the artificial sweeteners. I wouldn’t call high fructose corn syrup natural, but it’s not considered an artificial sweetener and it’s the primary form of sugar in regular sodas.
If you’d prefer to drink soda with natural sugar instead of high fructose corn syrup, look for soda made by Blue Sky. They make organic soda as well, but keep in mind that this doesn’t make it a healthy beverage, just one that’s a bit less unhealthy.
Pepsi Max is one of the zero calorie sodas which means that it has no sugar, so if this beverage is what’s causing your blood sugar fluctuation, it must be another ingredient. Maybe it’s the caffeine. If you can’t manage to avoid soda entirely, try having some food with protein or fat along with it. That may help to stabilize your blood sugar.
Aside from what I mentioned in my previous comment about artificial sweeteners being shown to increase appetite in some cases, based on my personal experience, I’ve found refined carbohydrates to have the same effect. Eating more whole foods, particularly those that are higher in protein or fat, should help to keep your appetite satisfied.
There is one aspect you’ve forgotten as well – the extremely high acid content wears away the enamel on your teeth and can lead to cavities over time. Worse, the caffeine in Pepsi Max increases the likelihood that you will grind your teeth during sleep, again making the cavities worse.
Hi Amy, thanks for mentioning this.
Yes, the acidity of soft drinks can erode tooth enamel, and diet beverages have been shown to cause the same amount of erosion as their regular counterparts.
von Fraunhofer JA, Rogers MM. “Dissolution of dental enamel in soft drinks.” General Dentistry. 2004. 52(4):308-312.
Hey Vin,
What’s your take on sparkling water? Somehow “carbonated drinks” just seem so satisfying compared to drinking water. I started drinking sparkling water just for that feeling to avoid the sugar intake, however I read somewhere about carbonated water is one main factor leading to a bloated belly.
Thanks,
- Sam
Hi Sam,
The only concerns I am aware of with carbonated water are its acidity and any undesirable additives that might be added with the carbon dioxide. I don’t think the acidity is as much of a concern as it is with other carbonated beverages, but I also don’t think it would be a good idea to rely on carbonated water for most of your water intake. However, if you have an aversion to drinking plain water, drinking carbonated water is certainly better than not drinking any water.
Yes, carbonated water can contribute to bloating because of the carbon dioxide gas that’s dissolved in it.
Oh didn’t know about the bloating thing….love carbonated drinks…
this was really helpful. i was drinking coke zero and suddenly thought ‘how can there be no calories and zero fat???’ and began googling for some answer n came across ur explanation! very easily explained so thank you.
but u gotta admit that living in america, its hard not to consume soft drinks : (
these corporations r took much, too profit-driven to think for their consumers’ health.
i would gladly pay more for a healthier drink.
Hi Elena, I’m glad you found the article helpful.
Yes, it’s unfortunately difficult to avoid soft drinks and other processed foods and drinks. However, once you realize why they’re poor choices and make a commitment to your health, it’s becomes much easier, especially after getting through the initial difficulty of eliminating them from your diet.
For a perspective from the other side, I’ve lost 5 lbs after switching from regular soda to diet soda and kept it off. Not saying this will work for everyone, of course. Personally, I hate all sodas, but my lifestyle (working 100 hours a week) does not allow me to function without a boatload of caffeine. Stress will probably destroy me before diet sodas do (lol). Thanks for the informative article! Maybe I’ll switch to pure caffeine shots from now on…
Hi Anna,
I think a more pertinent concern than how effective artificial sweeteners are for weight loss is the potential for them to negatively influence your health. Even if they are effective for weight loss, which isn’t always the case, there are better ways to lose weight that promote optimal health at the same time.
I agree that stress is likely to have a much more significant impact on health. If you need caffeine to handle your lifestyle, it’s a strong indication that your body can’t keep up with the demands that you’re putting on it. The caffeine is giving you an artificial source of energy that’s allowing you to continue pushing yourself beyond your limits, and this is likely to eventually result in compromised health and your capacity being reduced even further. If you get to this point, your body may not even respond to the caffeine. I hope you’re able to find a better alternative.
Hi Vin,
I have been a long time consumer of regular Coke for about 40 years. (I’m 46). I am in great health, no ailments but I do have an ever-increasing waist line. In addition Diabetes does run in my family. So about one month ago I decided to switch to Coke Zero and now more recently I began experimenting with Coke Max. I must say that after reading your review, I will begin to wean down to H2O immediatly.
Is it safe to wean off of my soda addiction with the diet products or should I switch back to regular Coke for my wean down phase. In addition I failed to disclose that after my daily consumption of Coke (at lunch) I would always have to drink a Red Bull around 3 in the afternoon just to make it to the end of the day…WOW what a mess!!!
Your insight would be greatly appreciated.
Paul
Hi Paul,
It’s great to see that you’ve embraced the idea of minimizing your consumption of soda altogether rather than simply switching to diet soda. I think your question comes down to a comparison of the health risks of sugar versus artificial sweeteners which isn’t an easy one. If I were in your case and felt that I needed to make reductions in gradual increments, I think I’d rather do it with regular soda than diet soda, especially if blood sugar regulation isn’t an immediate concern. However, I’d also avoid the Red Bull if possible and let the afternoon fatigue serve as incentive to reduce soda consumption as quickly as possible.
Hey Vin,
I saw a advert today on TV for Pepsi-max and I did a search to see what was better tasting, pepsi max or coke zero.. Good thing I clicked on this site and read the information you shared. I have been on and off coke zero and regular coke for some time and I find it hard to kick the habit.. I guess moderation is key but it is still tough..
My question is, what you do you think about these new Stevia sweetened soft drinks? I have had a few in the past and I like them better then diet sodas.. I am sure they are not 100% good for you, but are they at least marginally better for you? I see alot of back and forth opinions online about it… I am not looking to replace drinking coke, but if I am gonna try to kick the habit it would be good to know if those Stevia sweetened drinks are a better alternative.
Thanks for keeping up with the comments!
Hi Jordan,
Obviously, the best approach is to simply not drink processed beverages on a regular basis. If you insist on drinking low calorie sweetened beverages, I think stevia is the way to go, but I’d try to avoid the Truvia and PureVia varieties made by Coke and Pepsi. While stevia doesn’t turn a normally unhealthy processed beverage into a healthy one, I think it makes a significant difference by eliminating the risks associated with sugar and artificial sweeteners.
hi there,
i think this article is fab and has really answered all my questions. Having recently become alcohol free (yeahhhh) i thought id try pepsi max as an alternitive along side tea ect and then it dawned on me that no suger is to good to be true! thanks for your article its been a great help. Do you know if aspartame can afect fertility/hormones?
thanks lisa
Hi Lisa,
In juivenile rats, 2 mg per Kg of body weight of aspartame has been shown to cause degeneration of the hypothalamus which controls the pituitary, and in turn, alters production of growth hormone, luteinizing hormone, and follicle stimulating hormone.1 These last two hormones play a significant role in fertility, so it is conceivable that asparatame can promote infertility as well as alterations in hormone levels. Degeneration of the hypothalamus and pituitary due to aspartame consumption has also been shown in juivenile rabbits.2
1. Puica C, Craciun C, Rusu M, Cristescu M, Borsa M, Roman I. “Ultrastructural Aspects Concerning the Hypothalamus-Pituitary Complex Reactivity Following Chronic Administration of Aspartame in Juvenile Rats.” Studia Universitatis “Vasile Goldis,” Seria Stiintele Vietii. 2009. 19(1):19-24.
2. Puica C, Craciun C, Rusu M, Cristescu M, Borsa M, Roman I. “Ultrastructural Aspects Concerning the Hypothalamus-Pituitary Complex Reactivity Following Chronic Administration of Aspartame in Juvenile Rabbits.” Veterinary Medicine. 2008. 65(1):424-429.
I am not sure why you would blatantly put sooo much of opinion in here and little fact. I personally lost over 40 lbs. when I switched from regular soda to diet. I will say that yes there were studies done on aspartame, and yes they did find that it caused cancer, however, those findings were based on a quantity of aspartame ingested that is not physically feasible for a human to ingest, as well as a length of time which would be equivalent to a normal lifespan, and not all of the rats that ingested those portions even developmental symptoms. And high fructose corn syrup is by far more damaging than any artificial sweetener could ever be. Making such claims against a product and citing only three sources to support your own opinion is very poor writing. It really saddens me that there are people out there that just take your word for it. I encourage those who read this article to go to JAMA on the web and look up what the Journal of Medical association has to say about these claims, or better yet, go ask your family doctor about the effects. I will say that one of the only accurate claims made here is that artificial sweetener does seem to increase one’s appetite, but even that claim can be reasoned out by the fact that when you drink a zero cal beverage your body still craves those extra calories that you are taking away. So in fact the extra craving for food that you are experiencing is not extra at all, just simple mathematics. The only way that you can loose weight is by taking in less calories than you use in your day, any claim to fame miracle diet begins with that supposition.
Hi Chris,
This website is about pursuing optimal health. We all know that soda is not conducive to this. However, while diet soda can help to reduce sugar intake, it does so at a potential expense, and it certainly doesn’t do anything to directly promote health. A nutritious diet based on natural whole foods is a much more healthful way to promote weight loss and reduce sugar intake.
Yes, this is opinion, but it’s also common sense. And yes, you can find plenty of published research that claims aspartame is safe, but it’s also easy to find research showing potential risks. In regard to optimal health, it’s all irrelevant anyway because anyone who wants to regularly drink a processed beverage that offers no nutritional value and contains potentially harmful additives obviously has conflicting priorities. I too encourage people to do their own research and come to their own conclusions.
I find it ironic that you encourage people to ask their doctors about aspartame when most doctors are more likely to prescribe medication for conditions that could be more safely and effectively resolved with lifestyle modifications. This is not to completely discredit doctors because much of it is a result of insurance restrictions and people being lazy. I’m sure most doctors would say that the drugs they prescribe are safe, but this doesn’t mean that they’re without risk. It all comes down to risk versus benefit, and in regard to soda, I think more benefit comes from avoiding it altogether rather than finding an alternative that makes no contribution to health and potentially trades one problem for another.
The calorie in vs calorie out theory is a gross oversimplification of metabolism. If it were as simple as you suggest, there would be far fewer people who are overweight.
Go vin i totally agree with you mate..all the way from aus