"Zero" soda: why the WHO tells you not to use it to lose weight
Zero sugar isn't the same as zero consequences. In 2023 the WHO issued a warning that surprised a lot of people.
The short version
- In 2023 the WHO advised against using non-sugar sweeteners (aspartame, sucralose, stevia) for weight control.
- "Replacing sugars with sweeteners does not help with weight control in the long term," per the WHO.
- The advice does not apply to people with pre-existing diabetes; they should follow their doctor's guidance.
The announcement that surprised everyone
"Zero" soda looked like the perfect move: the sweet taste without sugar's calories. That's why so many people use it to "be good." But in May 2023, the World Health Organization released a guideline that shifted the conversation.
Its recommendation was blunt: do not use non-sugar sweeteners (NSS) for weight control. That includes the most common ones — aspartame, saccharin, sucralose and stevia.
What the WHO found
The key finding, in the WHO's own words: "Replacing free sugars with NSS does not help with weight control in the long term." In other words, swapping regular soda for the "zero" version did not, in the evidence reviewed, deliver the fat loss many people expect.
The review also noted that long-term use of these sweeteners may be linked to higher risk of type 2 diabetes, cardiovascular disease and mortality in adults. The WHO's nutrition director, Francesco Branca, summed up the advice: instead of chasing sweetness with substitutes, it's better to reduce the overall sweetness of the diet early on.
What the warning does NOT say
The fine print matters. The recommendation is conditional (the evidence still carries uncertainty) and does not apply to people already living with diabetes, for whom a sweetener can be a useful tool under medical guidance.
It also doesn't mean "regular soda is better": liquid sugar remains among the worst things for weight control and metabolic health. The WHO's message is really that no soda — regular or zero — is the path to weight loss.
The practical takeaway
The best drink is still the old one: water, sparkling water, or water infused with fruit or herbs. If you use "zero" as a bridge to get off sugary soda, go ahead — but as a step, not a destination. And if you're managing your weight, remember that no "magic" drink replaces keeping track of what you eat.
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This article is informational and not medical advice. Consult a doctor or registered dietitian before changing your diet, especially with a pre-existing condition.