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Sugar-Free Beverages - Details on Type Zero Beverages
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Type Zero beverages are products that do not include sucrose as a sugar component. They are usually also referred to as beverages with low or zero energy content. The main ingredient of these beverages is water, and their taste is achieved by adding sweeteners and flavors.
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Properties of sugar substitutes
Substances known as sugar substitutes are often referred to as sweeteners. These compounds have a very sweet taste (usually much sweeter than sucrose) and are therefore used in small quantities. Among the substances substituting for sugar, three groups can be distinguished: natural, semi-synthetic, and synthetic sweeteners. Unlike sucrose, they do not contribute to the formation of dental caries, which is a significant advantage. Therefore, they are used in the production of oral hygiene products such as toothpaste, mouthwashes, etc.
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Sweeteners of plant origin
This is a group of compounds derived from plants. Among the most popular are stevia glycosides, glicyrrhizin and taumatin. However, stevia leaves contain more than 30 different glycosides, the most important of which are stevia and rebaudioside. It is a plant from the family of astrocytes, commonly referred to as the sweet herb of Paraguay (due to its area of origin) or the honey leaf, as these are the parts of the plant that contain the sweet-smelling compounds. In the leaves of stevia, there are more than 30 different stevia glycosides, characterized by good solubility in water and stability even at high temperatures. They are about 300 times sweeter than white sugar. In food and beverages, they are marked as E960. – Glycyrrhizin is a naturally occurring substance in the rootstock of licorice. In addition to sweetening properties, it also has antibacterial and anti-inflammatory properties. Compared to household sugar, it is 50–100 times sweeter. However, it should be noted that caution should be exercised when consuming glycyrrhizin, as excessive intake can lead to unwanted side effects, such as headache, muscle weakness, kidney failure and heart rhythm disturbances. Due to its blood pressure-raising effect, glycyrrhizin is not suitable for people with high blood pressure. Special attention should be paid to the ingredients of fruit and herbal teas, as they often contain licorice. Drinks containing licorice should be avoided by people with high blood pressure. – Taumatin is another sweetening compound of plant origin. It is found in the fruits of the katemfe in Africa. It is considered the sweetest natural substance used in food. Taumatin is 2,000–3,000 times sweeter than sucrose. It contains 4 kcal per gram, but due to its high sweetness, it is used in minimal amounts and therefore does not affect the caloric intake of products. Taumatin is marked as E957.
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Semi-synthetic confectionery items, known as polyols
These are derivatives of saccharides, which are also known as polyols. They can occur naturally in plants or be obtained through synthesis. They serve as sweeteners as well as fillers. Due to their chemical structure, they are absorbed more slowly by the body, leading to the fact that they do not cause a sudden increase in blood glucose levels. However, when overdosed, they can cause diarrhea. Their sweetness is comparable to that of saccharose, and their appearance is similar to natural sugar. They usually occur in the form of white powder or fine crystals. This group includes xylitol, erythritol, sorbitol, and mannitol. – Xylitol is one of the most frequently used sugar substitutes. It is derived from the bark of the birch tree, hence its name birch sugar. It has a similar level of sweetness as regular sugar, but provides fewer calories. Additionally, it has a much lower glycemic index than saccharose, which is why it is often used by people with diabetes. Xylitol is a prebiotic, as it supports the development of a healthy gut flora. It is also important to know that it prevents the development of caries.
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Artificial sweeteners
Unlike natural and semi-synthetic sweeteners, they are not found in nature. They are chemically produced substances, which makes their use the most controversial and questionable. Among the most commonly used artificial sugar substitutes are aspartame, aesulfame K, neotame, sucralose, and saccharin. Aspartame is a sweetener widely used in zero-calorie drinks, designated as E951. Compared to sugar, it is 200 times sweeter, but does not provide additional kilocalories. Numerous studies have been conducted to evaluate the effects of this substance on the human body (N. Cardoso Santos et al. 2017; K. Czarnecka et al. 2021), but the results are inconsistent and require further investigation. However, it is suggested that aspartame may have negative health effects, including disruption of gut microflora (K. Czarnecka et al. 2021). It should be noted that aspartame is absolutely contraindicated for people with phenylketonuria, as it contains phenylalanine, which cannot be metabolized in these individuals.
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What sweetening agents are typically present in low- or no-sugar beverages?
The most commonly used sweetening agents in low- or no-sugar beverages are synthetic ones such as aspartame and acesulfame K. Due to production costs, semi-synthetic and natural sweeteners are rarely used. However, some beverages contain stevia, xylitol, or erythritol, which are more expensive, but healthier alternatives.
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Sugar-free beverages and their influence on the human body
The topic of the effects of sugar substitutes on human health has been the subject of intense scientific research for many years. There are different views on this matter, which leads to a controversial debate. Some researchers claim that the use of sweeteners helps reduce calorie intake, which is particularly important in the case of obesity and metabolic diseases. However, an increasing number of scientific reports suggest that the consumption of artificial sweeteners may have negative health effects.
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Obesity and excess weight
Despite the calorie restriction in the diet provided by white sugar, research shows that consuming beverages with added artificial sweeteners may lead to weight gain. Based on observations of 1,454 individuals from 1984 to 2012, it was found that those who consumed beverages with artificial sweeteners had higher BMI and waist circumference compared to those who did not consume such products (Ch. W. Chia et al., 2016). Additionally, a meta-analysis of 11 studies showed a higher obesity risk in individuals who consumed carbonated beverages with artificial sweeteners (D. Ruanpeng et al., 2017). Furthermore, scientists have proven that daily consumption of beverages with artificial sweeteners by pregnant women is linked to a higher body weight of newborns, and the risk of overweight in children in the first year of life is twice as high (M. B. Azad et al., 2016).
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Diabetic digestive system issues and other
There are doubts about the consumption of beverages with artificial sweeteners by individuals diagnosed with diabetes. Studies in this field are constantly ongoing, and the results remain inconclusive (S. Y. Ahmad, J. K. Friel, D. S. Mackay 2020; D. Manavalan, C. Shubrook, C. Y. Young 2021). However, there are analyses that indicate a link between the intake of zero-calorie drinks and an increased risk of developing type 2 diabetes (M. Huang et al. 2017). A good beverage option for diabetics are drinks sweetened with stevia, which has properties that lower blood sugar levels and improve tissue sensitivity to insulin. Steviol glycosides inhibit glucose absorption in the intestines and limit its synthesis in the liver.
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Gut microbiome of bacteria
A healthy state of the gut microbiome of bacteria is crucial to the well-being and functioning of the body. A disturbance in the bacterial composition of the intestines can contribute to the onset of various diseases, including obesity, diabetes, rheumatoid, autoimmune diseases, and mood disorders. Drinks enriched with xylitol promote the nutrition of beneficial bacteria, whereas artificial sugar substitutes have the opposite effect. Six synthetic sweeteners used in the food industry have been investigated, including aspartame and acesulfame K, which are commonly added to low-calorie drinks. They have been found to exhibit harmful effects on bacteria and negatively impact the gut microflora, potentially leading to symptoms such as diarrhea or constipation, bloating and abdominal pain, nausea, and vomiting (D. Harpaz et al. 2018).
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Summary
Proper hydration is essential for maintaining well-being and optimal body function. Among the fundamental principles of a healthy diet, consuming water is mentioned. It is also recommended to limit the intake of sweetened beverages. Considering the most recent data, artificial sugar substitutes are not healthy, thus products containing synthetic sweeteners should be eliminated. If we prefer a sweet taste, it is worth examining the labels and selecting beverages that contain sweetening substances of natural origin.
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Scientifically reviewed by a clinical dietitian
• 15.03.2026
Ahmad S.Y., Friel J.K., Mackay D.S., Effect of sucralose and aspartame on glucose metabolism and gut hormones, „Nutrition Reviews” 2020, 78(9), 725–746. Azad M.B. et al., Association between artificially sweetened beverage consumption during pregnancy and infant body mass index, „JAMA Pediatrics” 2016, 170(7), 662–670. Bugaj B. et al., Charakterystyka i prozdrowotne właściwości Stevia rebaudiana Bertoni, „Żywność. Nauka. Technologia. Jakość” 2013, 3(88), 27–38. Cardoso Santos N. et al., Metabolic effects of aspartame in adulthood: A systematic review and meta-analysis of randomized clinical trials, „Critical Reviews in Food Science and Nutrition” 2017, 58(12), 2068–2081. Chia Ch.W. et al., Chronic Low-Calorie Sweetener Use and Risk of Abdominal Obesity among Older Adults: A Cohort Study, „PLoS One” 2016, 11(11), epub. Czarnecka K. et al., Aspartame—True or False? Narrative Review of Safety Analysis of General Use in Products, „Nutrients” 2021, 13(6), epub. Hanawa Y. et al., Acesulfame potassium induces dysbiosis and intestinal injury with enhanced lymphocyte migration to intestinal mucosa, „Journal of Gastroenterology and Hepatology” 2021, 36(11), 3140–3148. Harpaz D. et al., Measuring Artificial Sweeteners Toxicity Using a Bioluminescent Bacterial Panel, „Molecules” 2018, 23(10), epub. Huang M. et al., Artificially sweetened beverages, sugar-sweetened beverages, plain water, and incident diabetes mellitus in postmenopausal women: the prospective Women’s Health Initiative observational study, „The American Journal of Clinical Nutrition” 2017, 106(2), 614–622. Koszowska A. et al., Cukier – czy warto go zastąpić substancjami słodzącymi?, „Nowa Medycyna” 2014, 1, 36–41. Manavalan D., Shubrook C., Young C.Y., Consumption of Non-nutritive Sweeteners and Risk for Type 2 Diabetes: What Do We Know, and Not?, „Current Diabetes Reports” 2021, 21(12), epub. Pearlman M., Obert J., Casey L., The Association Between Artificial Sweeteners and Obesity, „Current Gastroenterology Reports” 2017, 19(12), epub. Ruanpeng D. et al., Sugar and artificially sweetened beverages linked to obesity: a systematic review and meta-analysis, „QJM: An International Journal of Medicine” 2017, 110(8), 513–520.
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