Are Artificial Sweeteners and Weight Loss Compatible? What Science Says

samuandmelfitness
Aug 5
2 min read

Artificial sweeteners often get a bad reputation. Some “experts” claim that drinking beverages like Coke Zero will harm your health or sabotage weight loss efforts.

But where do these claims come from, and what does the best scientific research actually say about artificial sweeteners and weight loss?

The words "SUGAR FREE" are written on a wooden surface dusted with sugar. Four sugar cubes are in the corner.

The “Natural Is Better” Myth

A lot of people believe that if something is natural, it’s good for you — and if it’s artificial or “unnatural,” it’s bad. This sounds logical, but it’s actually a misconception. Just because something is natural doesn’t automatically mean it’s healthy, and artificial doesn’t always mean harmful.

What Does the Research Say About Artificial Sweeteners and Weight Loss?

Recently, a meta-analysis of 9 randomized controlled trials — considered the gold standard in nutrition research — examined the effects of artificially sweetened drinks (like Coke Zero) compared to unsweetened beverages (water or tea). Researchers looked at their impact on key health markers, including:

Body weight
Insulin resistance
Blood sugar levels
Cholesterol
Other overall health indicators

If artificial sweeteners really were that bad for us, we would expect negative effects on many, if not all, of these health indicators… right?

But none were affected. When comparing artificially sweetened drinks to unsweetened drinks, there were no significant differences in any of the health outcomes measured.

A wooden bowl with granulated sugar and a wooden spoon, surrounded by sugar cubes on a rustic wooden surface.

What Does This Mean for Your Weight Loss Goals?

The highest-quality evidence available suggests that artificial sweeteners are safe to consume in reasonable amounts and do not negatively affect weight loss.

And let’s be honest, most people aren’t choosing Coke Zero over water. They’re choosing it over full-sugar Coke. And that’s a smart swap, especially if your goal is weight loss or managing blood sugar levels.

So go ahead. Have the Coke Zero. It won’t kill you. But like anything, everything in moderation. Maybe don’t guzzle 1.5L a day.

Artificial sweeteners and weight loss can work together.

What About Concerns Over Gut Health?

Some people claim that artificial sweeteners damage gut bacteria and overall gut health. These concerns mostly come from animal studies where rats were given very high doses—far beyond typical human consumption. Current human research does not support these gut health concerns at normal consumption levels.

We’ll explore gut health and artificial sweeteners in more detail in a future post.