In the drinks aisle, you may have already hesitated when faced with two cans that look almost identical. Zero, light, diet, sugar-free… For the same cola, the names multiply. And it’s difficult, at first glance, to know what really changes from one version to another.
In the United States, these statements are regulated by the FDA (Food and Drug Administration), which sets the rules concerning the “sugar free” claim. But between a sugar-free soda and a diet soda, is there really a difference?
Sugar-free soda, diet soda, diet soda: what are we talking about?
A “sugar-free” soda, or “zero sugar”, is a drink that contains a tiny amount of sugars. In the United States, the term “sugar free” can be used when the product contains less than 0.5 g of sugar per serving.
The term “diet” is a little different. It corresponds to a historical name used for certain so-called “diet” drinks, notably those launched from the 1950s. In the United States, the word “diet” remains particularly associated with soft drinks marketed before October 25, 1989.
Nutritionally, however, the two categories remain very close. They contain little or no sugar and therefore very few calories.
In Europe too, the terms “sugar-free” and “light” are regulated. But manufacturers may use different trade names. This explains why several versions of the same cola can coexist on the shelves.
What do we find instead of sugar?
If these drinks are so low in sugar, it is because the sugar is generally replaced by intense sweeteners.
Among the most common, we find aspartame or acesulfame potassium, also called Ace-K. These substances have a sweetening power much greater than that of sugar and are used in very small quantities.
Their metabolism is different from that of glucose. They therefore do not cause the same sugar intake as a classic soda.
This does not, however, transform these drinks into health drinks. Sweeteners are regularly the subject of research into their long-term effects. As with the rest of the diet, the frequency and quantity consumed also matter.
Why does the taste change from can to can?
This is often where the difference is felt.
The recipes are not necessarily the same from a diet soda to a zero soda. Some drinks use primarily one sweetener, while others combine several molecules to try to approximate the taste of the original soda.
This is particularly the case of Coca-Cola Zero Sugar, which combines aspartame and acesulfame potassium. Diet Coke, on the other hand, uses a different recipe.
Coca-Cola explains: “Diet Coke has a different flavor blend, which gives it a lighter taste.”
On the Pepsi side, the brand indicates: “We reduced the amount of sugar and used a blend of sweeteners to maintain the Pepsi taste people expect.”
For Coca-Cola Zero Sugar, the promise is different:
“Coca-Cola Zero Sugar looks and tastes closer to the original Coca-Cola taste.”
There remains a very personal part in this story. As Food Republic summarizes: “Some feel absolutely no difference, while others swear they can recognize each drink in a blind taste test.”
In other words, there is not necessarily a “better” taste. It all depends on the recipe…and your taste buds.
And in terms of health, which one to choose?
In terms of calories and sugars, sugar-free sodas and diet sodas are significantly different from a classic cola. They provide almost no sugar and very few calories.
The difference can also come down to caffeine. Diet Coke, for example, contains more than Coca-Cola Zero Sugar.
Both may also contain aspartame. This sweetener should in particular be avoided by people with phenylketonuria.
So, should we choose zero soda or diet soda? There is no single answer. For dietitians interviewed by The Kitchn, neither constitutes a health drink. Rather, the idea is to consume them in moderation and look at what is actually in the can.