Check Whether Switching to Zero Drinks Really Helps Your Diet

That does not mean sugary drinks are better. You need to read both results together to judge how to choose a zero drink.

What did the 2026 meta-analysis find?

The researchers pooled and analyzed randomized trials that used non-sugar sweeteners in weight loss and maintenance programs. Overall, the weight loss effect was similar to the control intervention.

Differences showed up in subgroup analyses. A mixed-intake group, whose prior intake was unclear, lost an average of 0.89 kg more (95% confidence interval -1.61 to -0.17), and trials that used aspartame alone lost an average of 1.03 kg more (-2.01 to -0.05). There was no benefit in lipid markers, and insulin fell less in the sweetener group (13.80 pmol/L). Hunger scores were slightly lower during the weight-loss phase (standardized mean difference -0.16), but there was no difference during the maintenance phase.

What did the WHO recommend?

In its guideline of May 15, 2023, the WHO recommended not using non-sugar sweeteners to control weight or reduce the risk of noncommunicable diseases. The reasons were that systematic reviews did not confirm a long-term benefit for body fat reduction, and also suggested a possible higher risk of type 2 diabetes, cardiovascular disease, and death in adults.

This recommendation is conditional and does not apply to people who already have diabetes. It covers common sweeteners such as acesulfame potassium, aspartame, sucralose, and stevia. The WHO says to reduce sweetness across your whole diet.

So how should you choose a drink?

The Ministry of Food and Drug Safety's 2025 sweetener guide explains that you can find the sweeteners used in the labeling on the package. The same guide also introduces the WHO recommendation limiting use for weight control.

The agency's National Health Information Portal (2026 update) advises limiting added sugar to 10% or less of total daily calories. It also explains that concentrated fruit juice and sweetened drinks are not very filling and easily lead to overconsumption.

• First record how often and how much you drink.
• Treat zero drinks only as a middle step toward cutting sugary drinks, and try drinking more water or unsweetened drinks.
• Check the sugars, calories, and type of sweetener on the nutrition label.

When should you talk to a professional?

If you have diabetes or are prescribed blood sugar medication, talk to your doctor before changing your drinks. The same goes if you are pregnant or have ever reacted to a particular sweetener. This article does not replace individual diagnosis or prescription.