12 zero soda facts everyone needs to know

Zero soft drinks are on the shelves of all supermarkets and are part of the daily diet of many people. Guaranteed to be calorie-free, they are seen by most as a healthier option to consume soft drinks, and true “allies” for those who want to control their weight.

But in practice, this is not so. There is a lot of controversy on the subject, and most professionals guarantee that the consumption of this type of soda is harmful to health.

But after all, what kind of problem can zero soda consumption cause? Is it really suitable for those who want to lose weight? These are just some of the main doubts on the subject.

In this sense, find out below interesting facts about this type of drink so that you can draw your own conclusions:

1. What is zero refrigerant? Is it the same thing as diet and light?

To understand if there is any difference between these denominations, it is necessary to know that diet is a product without any nutrient. In the case of soft drinks, what happens is the exemption of sugars. On the other hand, the definition of light product should be used in those that present a minimum reduction of 25% in some nutrient or calories (when compared to conventional food).

The term “zero” generally indicates that the product is “zero sugar”, which is actually synonymous with a sugar-free diet drink. However, these different denomination bets are probably part of a marketing strategy, to reach different audiences with very similar products.

To cite a familiar example: Coca-Cola Zero contains carbonated water, kola nut extract, caffeine, sweeteners and food additives, according to information on the soda’s website. In 200ml of the drink there is 0 kcal and 28mg of sodium.

It is important to remember that the first sugar-free Coke was called Diet Coke. However, for commercial reasons, the name was changed to Coca-Cola Light and this change was allowed because, technically, a diet product is also light (since it reduces some component by more than 25%).

Then, Coca-Cola Zero was launched, which differs from Light by the composition of sweeteners that replace sugar. According to information from the brand’s own website, “the difference is in the taste. In each formula, a mixture of sweeteners is used, which produces a different and special flavor”.

In the case of Guaraná Antarctica Zero, also for information on the composition of the product, the ingredients are: carbonated water, guarana extract, citric acid acidulant, sweeteners, aspartame (34.8mg/100ml) and acesulfame potassium (9.0mg/ 100ml), sodium benzoate preservative, flavoring and caramel coloring IV. According to information on the product’s website, 200 ml of soda has 0kcal and 11mg of sodium.

Despite the different denominations, in fact, there is not much reason for confusion: light, diet or zero sodas are practically the same, offer little or no calories and are sugar-free.

2. What is the difference between zero refrigerant and regular refrigerant?

Paula Crook, nutritionist at Patrícia Bertolucci Consultoria, explains that conventional soft drinks have an average of 150 calories and a lot of sugar. “Zero soda does not contain sugar or calories, but contains artificial sweeteners that are not good for health and can increase the risk of cancer. As for chemical additives, both have a large amount in their composition,” she says.

3. Is zero soda suitable for those who are on a diet? Don’t you get fat?

Nutritionist Paula explains that although zero soda is calorie free, it should not be said that it helps with weight loss. “Research shows that zero soda drinkers have a 70% increase in waist circumference compared to people who don’t drink soda. This is due to the way artificial sweeteners confuse the taste buds and psychological factors that lead a person to give themselves the right to consume more caloric foods since they are not consuming calories in the drink,” she says.

For the nutritionist Ana Luisa Vilela, for people who want to lose weight, the solution is not to consume any type.

“The big problem with soft drinks is that, even those that do not contain sugar in their composition and, therefore, have a much lower caloric value, have in any case sodium, dyes, acidulants, preservatives and syrup – all of which, in excess, are harmful. health”, adds the nutritionist.

Also, many people who want to control their weight take this type of sugar-free soda with the idea of ​​“compensation”. But there is no point in drinking “zero” drink and continuing with inadequate eating habits. What really loses weight is a food reeducation, and the consumption of foods that offer benefits to the body.

4. Can excessive consumption of zero soda cause health problems?

Paula points out that zero soft drinks contain high levels of phosphate and have deleterious effects on bone health. “In addition, they can harm kidney health, cause water retention, compromise the gastrointestinal tract, increase blood pressure, wear down tooth enamel, lead to obesity and even increase the risk of developing cancer,” she warns.

5. Can the person eventually drink zero soda or is it better to opt for regular soda?

Paula remembers that soft drinks do not bring any benefit to the body. “Whether zero or normal, they should be avoided as much as possible, due to their acidity and excess chemical additives,” she says.

For Ana Luisa, soda is never a healthy option, regardless of the version.

6. What kind of sweetener is used in zero soda?

The most commonly used non-caloric sweeteners are: saccharin, acesulfame-K, cyclamate and aspartame. Usually the association of two or more in each drink is used.

7. Is there a safe and healthy amount of zero soda to drink?

“The ideal is not to consume soft drinks, because in no amount they are considered healthy. The soda has such high acidity that, to neutralize the blood after consumption, 30 glasses of pure water are needed”, says Paula.

8. What are healthy and refreshing substitutes for zero soda?

Nutritionist Paula reminds us that pure water is the best refreshing drink for the human body, “because it is essential for many of our bodily processes”.

“In addition to water, we can opt for teas made with herbs, waters flavored with herbs and natural fruit juices”, adds the nutritionist.

Ana Luisa highlights that a good “exchange” is opting for sparkling water with lemon. “It helps with this idea of ​​substitution and is much healthier”, says the doctor.

9. Are zero fruit sodas healthier than colas?

Paula explains that the difference is very small. “Cola sodas have the most caffeine and yellow IV coloring. In common, cola soda and zero fruit sodas have carbonated water, acidulants, preservatives and artificial sweeteners,” she says.

10. Are there any risk groups for which zero refrigerant is contraindicated?

Paula points out that, during pregnancy, products with sweeteners should be avoided. “Because some studies suggest that artificial sweeteners, such as aspartame, cyclamate or saccharin, are able to cross the placental barrier and cause anomalies or malformations in the development of the fetus. As there are still few studies proving or not the risk of these sweeteners for human fetuses, their use should be avoided during pregnancy in a preventive way”, she guides.

11. Is it possible to get rid of the “addiction” to zero soft drinks?

“As in the case of cigarettes, the ideal is to stop drinking soda all at once. Initially, the person will probably experience undesirable effects, such as headache, dizziness, lack of energy and irritability. However, after a week the symptoms disappear”, says Paula.

“In this process, it is also important to consume a large amount of water and a nutritious diet”, adds the nutritionist.

12. Is zero soda suitable for diabetics?

Ana Luisa recalls that, for diabetics, consumption should be sugar-free products. Therefore, for this audience, zero soda (or, according to the name, diet) is the best option (when compared to conventional soda).

Anyway, it’s worth remembering: soft drinks, regardless of version, are not healthy options.

Both in the case of diabetics and in the case of people who wish to lose/control weight, the ideal is to talk to a nutritionist or doctor who can guide them on the consumption of these types of soft drinks.

Despite doubts and disagreements on the subject, one fact is consensus: it is best not to consume soda (of any kind).

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.