Zero calorie drinks: Definition, benefits, and best options

Zero calorie drinks are drinks that contain no or very few (up to 5 calories/serving according to the FDA) calories. Compared to low-calorie and regular drinks, these beverages are made with artificial sweeteners instead of sugar to maintain a low caloric content.

Common types of 0 calorie drinks include:

• Plain water
• Sparkling water
• Flavored waters
• Zero calorie sodas
• Zero calorie energy drinks
• Infusions
• Calorie-free teas

According to studies, switching to 0 calorie drinks can help with weight management, blood sugar control, and oral health support. On the other hand, there are emerging concerns related to artificial sweeteners contained in such beverages.

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If you are trying to lose weight, you must be mindful about what you eat and drink every day. The recommended calorie deficit for a healthy weight loss is 500 calories a day. In order to stick to it, it’s important to follow a healthy and balanced diet. But it’s also important not to overconsume liquid calories.

Liquid calories are contained in all beverages that supply your body with energy. Often, these calories come from sugar and carbs, which can hinder the weight loss process. On top of that, it’s important to remember that liquid calories don’t give you a sense of satiety that solid food does. This means that you can easily consume a lot of calories with beverages and not even notice this.

To overcome this, many people on a diet start looking for zero calorie drinks that won’t hinder their progress. In this article, we’ll tell you everything you need to know about such beverages.

What Are Zero Calorie Drinks?

Zero calorie drinks are a group of beverages that provide you with no (or very few) calories.

Since all beverages use water as a base, their caloric content is determined solely by additives. Regular and low-calorie drinks typically include sugar, which contributes to a higher calorie content, whereas 0 calorie drinks use artificial sweeteners instead.

Why Do Some Calorie Free Drinks Still Contain a Small Number of Calories?

This is a logical question considering the “zero-calorie” promise. The answer lies in the federal regulatory requirements for food labeling.

In the US, the FDA has the following labels based on calorie content:

• Calorie-free: less than 5 calories per serving
• Low-calorie: less than 40 calories per serving

Everything that contains more than 40 calories is considered a regular beverage. Their calorie content can range drastically and reach up to 200-300 calories or even more, especially if it’s a protein drink. In comparison to such drinks, zero calorie beverages contain very insignificant calories that won’t give you much energy or significantly impact your daily calorie intake.

Common Types of Zero Calorie Drinks

All 0 calorie drinks can be divided into two main categories – flavored and unflavored. Let's look at each category in detail:

Unflavored No Calorie Drinks

Unflavored zero calorie drinks are the foundation of hydration. They contain solely water with no additives like sweeteners or flavors, and thus can be considered the healthiest type of such beverages.

What can you consider an unflavored zero-calorie drink:

• Plain water
• Sparkling water (including seltzer and club soda)

Flavored No Calorie Drinks

Flavored zero calorie beverages come in many different forms. They include:

• Flavored waters (such as LaCroix and Bubly)
• Zero calorie sodas
• Zero calorie energy drinks
• Infusions
• Calorie-free teas

All these beverages contain less than 5 calories per serving thanks to using artificial sweeteners instead of sugar. At the same time, they have a delicious flavor, which often makes them a more appealing alternative to plain water, especially when you want to treat yourself with something sweet.

The Benefits of Consuming No Calorie Drinks

Zero calorie drinks can offer three primary benefits:

• Weight management – Compared to regular sweetened beverages, zero calorie drinks don’t significantly contribute to your daily calorie intake. This fact makes them a perfect option for people who want to manage their weight. Studies confirm that replacing sugar-sweetened beverages with zero-calorie ones can help reduce body weight, percentage of body fat, and intrahepatocellular lipid.
• Blood sugar control – 0 calorie drinks can also benefit people with diabetes. Unlike beverages that contain sugar, these drinks don’t create blood glucose spikes. Studies confirm the benefits of zero calorie drinks for blood sugar and diabetes management.
• Oral health – Lastly, switching from sugary drinks to no-calorie ones can help you significantly reduce your daily sugar consumption. In the long run, this can help you reduce cavity risk and support overall oral health.

Emerging Concerns About Calorie Free Drinks

Despite the aforementioned benefits, 0 calorie drinks are also associated with a number of emerging concerns and risks.

According to some studies, regular consumption of artificial sweeteners can lead to:

• Metabolic changes and increased diabetes risk
• Increased cardiovascular risk
• Changes in gut microbiome
• Impaired appetite regulation

Although different studies confirm these potential risks, it’s important to note that findings are still inconclusive. There is a need for more research on artificial sweeteners and their impact on our health to confirm or refute these concerns.

Tips for Choosing the Best Zero Calorie Drinks

If you want to lose weight and gain other benefits, it’s important to understand that not all liquids with no calories are equally good for you. Here are a few simple tips that should help you make the right choices and maintain your body and overall health:

• Start reading labels. When you are not sure whether a particular drink is good for you or not, the nutrition facts label should have all the answers. Look at the amount of calories, as well as sugar content and other ingredients, to pick the healthiest beverages.
• Opt for unflavored, zero calorie drinks for daily nutrition. Compared to flavored options, plain and sparkling water don’t contain any additives that might be harmful to you. These beverages are totally safe and beneficial for everyday consumption.

• Enjoy your favorite teas and infusions unsweetened. Natural teas and infusions naturally contain very few calories and are absolutely harmless for your waistline. Make it a habit to drink them without adding sugar or sweeteners for maximum benefits.
• Mind the type of sweetener used. When picking a sweetened beverage, it’s important to remember that not all artificial sweeteners are the same. Some may spike insulin and cause other adverse effects. So it’s important to choose wisely.
• Consume sweetened zero calorie sodas and energy drinks in moderation. Even though they don’t contain many calories, these beverages can lead to undesirable effects and risks. That’s why the World Health Organization generally recommends reducing sweetness in general.

FAQ

Do zero calorie drinks really contain 0 calories?

Not necessarily. Some zero calorie drinks, such as plain water and sparkling water, may indeed have zero calories. However, other beverages may contain an insignificant amount of calories. According to the FDA, a beverage can be labeled as zero-calorie if it contains 5 or fewer calories.

Are 0 calorie drinks healthier than sugary drinks?

They can be considered healthier alternatives to sugary drinks. Thanks to zero added sugar, such beverages can be beneficial for weight management, blood sugar control, and oral health. However, further studies on the safety of artificial sweeteners are needed due to certain emerging concerns related to them.

What are the best zero calorie drinks?

Generally, if you want to lose weight and support your overall health, it’s recommended to choose water, sparkling water, and unsweetened teas and infusions for daily hydration. These beverages are zero-calorie and natural. You can also naturally add more flavor to them, for example, by adding lemon to your water. Among packaged beverages, the best options are flavored mineral waters and diet sodas. However, it’s important to read labels before buying to ensure that your drink doesn’t contain added sugar or other undesirable components.

Conclusion

Calorie free drinks have been popular for quite a while, especially among people who are trying to lose weight and thus watch their daily calorie intake. These beverages contain no added sugar or carbs. Instead, they use artificial sweeteners and only contain up to 5 calories per serving.

As you now know, consuming zero calorie drinks instead of regular, sugary beverages can offer you a number of benefits, including simplified weight management. Still, since there is a need for more research on artificial sweeteners, it’s generally recommended to stick with healthier alternatives, such as water, sparkling water, teas, and infusions.

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