The Benefits of Zero-Calorie Drinks
Consuming zero-calorie drinks can help us in the following ways:
- Not Affecting Blood Sugar Levels: The non-nutritive sweeteners used in various zero-calorie drinks have little or no effects on blood sugar levels, which can help diabetics or those trying to control blood sugar to avoid the spikes caused by sugary drinks. Research findings support the positive impacts of low/no-calorie sweetened beverages as a substitute for sugar-sweetened beverages over the moderate term in overweight or obese adults who are at risk for or have diabetes [8].
- Improving Oral Health: Sugar is one of the main causes of tooth decay. Zero-calorie, sugar-free drinks can improve oral health by lowering the risk of cavities and other dental issues. Also, research shows that caries is lower when you consume beverages with less than 10% sugar [9].
- Hydration: Zero-calorie drinks, especially flavored or infused water, can help you stay hydrated. While water is the first and best choice for hydration, zero-calorie drinks can be a tasty alternative for those who can’t drink water regularly.
- Decreasing the Risk of Metabolic Diseases: High consumption of sugar-sweetened beverages can increase the risk of metabolic syndrome and type 2 diabetes. Empirical evidence suggests that we should minimize the consumption of sugar-sweetened beverages to decrease the obesity-related risk of chronic metabolic diseases [10].
- Appetite Control and Satiety: Recent research indicates that non-nutritive sweeteners in zero-calorie drinks can satisfy sweet cravings without increasing calories, which is a good tool for controlling appetite.
Zero-calorie drinks can help weight loss, do not increase blood sugar levels, improve oral health, help hydration, lower metabolic diseases, and control appetite.
However, zero-calorie drinks can cause some disadvantages, especially if consumed regularly for a long time.
The Downsides of Zero-Calorie Drinks
Drinking zero-calorie beverages contains ingredients that can cause the following issues in some individuals:
- Type 2 Diabetes and Cardiovascular Disease: Artificial sweeteners, including aspartame, saccharin, or sucralose used in zero-calorie drinks can cause the same issues caused by sugar-sweetened beverages, i.e., type 2 diabetes, cardiovascular disease, hypertension, and stroke [11].
- Disorders in Children, Men, and Women: Artificially sweetened drinks can cause delays in child neurodevelopment, multiple myeloma in men, rheumatoid arthritis in women, incidental end-stage renal disease, hip fractures, and dental erosion [12].
- Metabolic Syndrome: Consuming diet soda every day can multiply the risk of metabolic syndrome and type 2 diabetes [13].
- Impact on Gut Microbiota: Studies indicate that consuming non-caloric artificial sweeteners can cause glucose intolerance by changing the composition and function of the intestinal microbiota [14]. Also, other studies suggest that sucralose, aspartame, and saccharin, which are used to lower the energy content in foods and drinks to boost satiety and weight loss, can disrupt the balance and diversity of gut microbiota [15].
- Dehydration: Caffeinated zero-calorie drinks, like diet sodas or energy drinks, can have a diuretic effect, causing dehydration if consumed in excess. Some studies also show the negative impacts of soft drink-like beverages on kidneys when consumed to rehydrate after dehydration [16].
- Dental Health: The sweeteners found in regular soda and low-calorie soda can negatively impact the surface morphology of primary tooth enamel [17]. Also, their inherent acids and sugars can have acidogenic and cariogenic effects, causing dental caries and enamel erosion [18].
Consuming zero-calorie drinks in excess can cause type 2 diabetes, cardiovascular issues, neurodevelopmental issues in children, multiple myeloma in men, rheumatoid arthritis in women, metabolic syndrome, dehydration, and dental damage.
So, based on these pros and cons, what are the best zero-calorie drinks? Let’s focus on them in three groups: non-alcoholic, alcoholic, and energy drinks.
The Best Zero-Calorie Non-Alcoholic Drinks
- Water: The best and safest zero-calorie drink)
- Sparkling Water
- Herbal Tea, including peppermint, chamomile, hibiscus, and rooibos tea
- Green Tea (Low in calories and rich in antioxidants), Black Tea, and White Tea
- Lemon Water and Lime Water
- Detox Water (Water with cucumber, mint, and citrus)
- Seltzer Water
- Coconut Water (unsweetened)
- Apple Cider Vinegar Tonic
- Black Coffee (No sugar or cream)
Learn about coffee on low-carb diets: Coffee on a Carnivore Diet
The following table compares the average sugar, calories, carbohydrates, and vitamins found in 100 grams of these drinks [19] [20] [21].
Non-Alcoholic Zero-Calorie Drinks | Calories | Sugar | Carbohydrates | Vitamins |
Tap Water |
0 |
0g |
0g |
Calcium 3mg |
Sparkling Water |
1 |
0g |
0.28g |
Vitamin C 0.2mg |
Peppermint Tea |
0 |
0g |
0g |
- |
Chamomile Tea |
0 |
0g |
0g |
- |
Hibiscus Tea |
0 |
0g |
0g |
Iron 0.08mg, Calcium 8mg, Potassium 20mg, Phosphorus 1mg |
Rooibos Tea |
0 |
0g |
0g |
- |
Green Tea |
0 |
0g |
0g |
Calcium 1mg, Potassium 19mg, Phosphorus 26mg |
Black Tea |
1 |
0g |
0.3g |
Iron 0.02mg, Potassium 37mg, Phosphorus 1mg |
White Tea |
0 |
0g |
0g |
- |
Lemon Water |
1 |
0.24g |
0.24g |
Vitamin C 1.2mg, Calcium 10mg, Potassium 3mg |
Lime Water |
1 |
0g |
0.04g |
Vitamin C 10.5mg, Iron 0.01mg, Calcium 1mg, Potassium 12mg |
Detox Water |
4 |
0g |
1.67g |
Fiber 1.2g, Calcium 8mg, Vitamin C 2.5mg, Vitamin B-6 0.833 mg, Vitamin K 10µg |
Seltzer Water |
0 |
0g |
0g |
- |
Coconut Water |
18 |
3.9g |
4.2g |
Protein 0.22g, Vitamin C 9.9mg, Iron 0.03mg, Calcium 7mg, Potassium 165mg, Phosphorus 5mg |
Apple Cider Vinegar Tonic |
7 |
1.1g |
1.8g |
Vitamin C 0.9mg |
Black Coffee |
0 |
0g |
0g |
- |
How about alcoholic drinks? Is there any zero-calorie liquor?
The Best Zero-Calorie Alcoholic Drinks
Alcoholic drinks are not calorie-free because alcohol contributes calories to beverages. However, some alcoholic drinks contain fewer calories. So, you need to minimize your alcohol consumption if you aim to lose weight.
Here are some low-calorie alcoholic beverages:
- Vodka Soda
- Rum and Diet Coke
- Merlot
- Gin and Tonic
- Light Beer
- Dry White or Red Wine
- Champagne or Sparkling Wine
- Skinny Margarita
- Champagne
- Chardonnay
Learn More: Low-Carb Wine: The 10 Best Red and White Wines
The following table shows the calories, sugar, caffeine, and alcohol percentage in 100 grams of the above beverages [22] [23] [24].
Low-Calorie Alcoholic Drink | Calorie | Sugar | Caffeine | Alcohol Percentage |
Vodka Soda |
59 |
0g |
0mg |
8.5g |
Rum and Diet Coke |
60 |
0g |
9mg |
8.5g |
Merlot |
83 |
0.62g |
0mg |
10.6g |
Gin and Tonic |
84 |
6.57g |
0mg |
8.5g |
Light Beer |
29 |
0.09g |
0mg |
3.1g |
Dry White or Red Wine |
85 |
0.62g |
0mg |
10.6g |
Gamay |
78 |
0g |
0mg |
9.8g |
Skinny Margarita |
44 |
6.67g |
0mg |
9.9g |
Champagne |
85 |
1.5g |
0mg |
12.2g |
Chardonnay |
84 |
0.96g |
0mg |
10.7g |
Now, let’s check some of the best zero-calorie energy drinks.
The Best Zero-Calorie Energy Drinks
Zero-calorie energy drinks are designed to boost energy without the calories found in traditional energy drinks that often contain sugars and carbohydrates. Here are some popular zero-calorie energy drinks:
- Monster Energy Zero Ultra
- Red Bull Sugarfree
- Rockstar Sugar-Free
- Bang Energy
- Reign Total Body Fuel
- Celsius Energy Drink
- 5-hour Energy
- NOS Zero Sugar
- Xyience Xenergy
- Guru Lite Organic Energy Drink
Learn about drinking milk on low-carb diets: Milk on the Carnivore Diet
Summary
While many products are marketed as zero-calorie drinks, they often contain artificial sweeteners and other additives, so it’s wise to consume them in moderation.
Also, if you have underlying health conditions, it’s better to consult with a healthcare professional or dietitian before adding zero-calorie drinks to your weight loss plan.
Please note that we cannot lose weight just by drinking zero-calorie drinks, and we need a healthy, balanced lifestyle together with regular physical activity to reach our health and fitness goals.